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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Orienteering4 3:10:38 13.86(13:45) 22.3(8:33) 84235 /44c79%
  Running7 2:16:50 13.82(9:54) 22.24(6:09) 155
  Swimming (Pool)2 2:07:13
  S & C2 2:00:00
  Cycling (Indoor)2 1:30:00
  X-Trainer1 45:00
  Total14 11:49:41 27.68 44.54 99735 /44c79%
  [1-5]13 10:49:41

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

11 AM

Running warm up/down 9:42 [2] 1.4 km (6:56 / km) +23m 6:24 / km
shoes: inov8 MUDCLAW 300

WU and drills
12 PM

Orienteering race (Dudmanston) 54:14 [3] *** 8.6 km (6:18 / km) +243m 5:32 / km
ahr:157 max:182 spiked:20/25c shoes: inov8 MUDCLAW 300

HOC Level C at Dudmanston - Brown 7.7km

Routegadget

Thought the area was bigger and better than what it turned out to be. Area was a standard HOC area with plenty of brambles so stuck to paths whenever I could.

This wasn't a good promotion for a HOC event. Starting off with the map the green blobs around 14 were not accurate, missing green south of 19, purple hashing on way to 20 meant wasn't sure if allowed to run on footpath - I concluded yes, 20 should be marked as a rootstock not a depression. On the control descriptions 7 was marked as knoll NE end (?!!) and was actually on fence corner. Course was also planned with a valid route straight through the start which shouldn't happen.

Time losses (3:35):
#6 15s hesitation as too low
#7 20s hesitation. too much detail in the circle
#13 30s Was bang on line but drifted left at last minute
#14 70s - got pushed right by green and failed to adjust. Looking at it now I also don't think it is mapped right with it being further north than is mapped.
#20 80s Firstly had to fight through unmapped green on the exit of 19 then attacked far too early. Also hesitated to run to the rootstock when the control was in a depression.
7 PM

Cycling (Indoor) 45:00 [2]

Didn't think I had earned my dinner, so to speak, so went for an easy spin. May ask for a turbo for xmas as it would be more fun.

Saturday Nov 11, 2017 #

11 AM

Running warm up/down 9:00 [2] 0.9 km (10:00 / km) +60m 7:30 / km
ahr:120 max:148 shoes: inov8 Arctic Claw 300

Jog to start, WU and dills

Orienteering race (Knockalls) 42:40 [3] *** 6.1 km (7:00 / km) +256m 5:47 / km
ahr:154 max:181 spiked:15/19c shoes: inov8 Arctic Claw 300

NGOC League at Knockalls - Blue 5.3km

Routegadget

Plan was to go swimming before this but a flat tyre ruined that plan. Glad i was up early so i could sort it out before i had to leave for oing.

Felt this course didn't make the best use out of the area. Did well in the control pick at the start. Stupid mistake on 8, got back on track until and even more stupid mistake at 15.

Still don't know what knee problem is. Its not ligament and barely hurt at all today on the soft ground so I don't think its that serious. Will run tomorrow.

Time losses (3:18):
#3 15s Lost confidence but was fine
#8 95s Attacked at the right point but ran to where i guessed ti would be rather than taking a bearing
#14 5s hidden at the foot of the crag
#15 75s thought the orange course point was on a different set of boulders so was navigating off that and ended up too far south
#19 8s Slightly off line
12 PM

Running warm up/down 3:55 [2] 0.5 km (7:50 / km) +12m 7:00 / km
ahr:122 max:153 shoes: inov8 Arctic Claw 300

Short WD before going out again

Orienteering 1:11:28 [2] 5.9 km (12:07 / km) +263m 9:54 / km
ahr:128 max:152 shoes: inov8 Arctic Claw 300

Shadowing John round the Blue
2 PM

Orienteering 22:16 [1] 1.7 km (13:06 / km) +80m 10:36 / km
shoes: inov8 Arctic Claw 300

Collecting controls

Friday Nov 10, 2017 #

4 PM

S & C 1:00:00 [0]

Doing me usual routine but knee hurt on the hops and push offs which was annoying. But worried for the weekend now. May end up booking a physio

Thursday Nov 9, 2017 #

Note

Parents have picked somewhere to move to in the lakes so looking forward to more frequent weekends away / lakes action in the future
6 AM

Swimming (Pool) 1:13:47 [2]

TTC Swim 3830m

Back to some speed today

300m WU
200m Pull
100m Kick
6 x 125m (50m kick + 75m build) [15s]
2 x 240m with fins (200m fast + 40m easy) [15s]
120m kick with fins
2 x 200m with fins (160m fast + 40m easy) [15s]
120m kick with fins
2 x 140m with fins (100m fast + 40m easy) [15s]
120m kick with fins
2 x 120m with fins (60m fast + 60m easy) [15s]
120m kick with fins
2 x 40m with fins (20m fast + 20m easy) [5s]
120m kick with fins
4 x 20m max [20s]
320m WD
6 PM

Running 45:50 [1] 6.2 km (7:24 / km) +46m 7:08 / km
ahr:98 max:128 shoes: Mizuno Wave Rider 19

Checking the accuracy of openstreetmap around Tewkesbury before i start planning for a street-o in January #somanyalleyways

Wednesday Nov 8, 2017 #

7 PM

X-Trainer 45:00 [2]

Knee has had a faint pain all day so didn't want to risk anything and hit the x-trainer and spinning bike

Cycling (Indoor) 45:00 [2]

Tuesday Nov 7, 2017 #

6 AM

Swimming (Pool) 53:26 [2]

TTC Swim 3040m

Found it tough after a week off. Some speed work first then technique
600m WU
4 x 100m Build [10s]
6 x 25m Above cruise [10s]
1 x 50m fast
4 x 60m Above cruise [10s]
100m TT - 1:20
60m Easy
8 x 100m Drills with fins (3/4 catch, chicken wing)
7 x 40m drills (fingers and fists)
60m 6,1,6
100m 6,3,6
100m easy
20m WD

6 PM

Running warm up/down 11:53 [1] 1.6 km (7:26 / km)
ahr:116 max:127 shoes: inov8 MUDCLAW 300

WU and drills
7 PM

Running tempo 25:00 [4] 6.56 km (3:49 / km)
ahr:155 max:173 shoes: inov8 MUDCLAW 300

5 x 5 minutes [60s] Tempos

Took me an hour longer than i wanted to get out the house as i was expecting a dark, cold, wet, windy solo tempo session. In the end it had stopped raining so was just dark and sploshy.
Right knee has been niggling for a while but was more noticeable at the end of this session. Will monitor

Running warm up/down 17:14 [2] 2.58 km (6:41 / km)
ahr:121 max:164 shoes: inov8 MUDCLAW 300

Jogging recoveries, Strides + WD

Monday Nov 6, 2017 #

6 PM

Running warm up/down 14:16 [2] 2.5 km (5:42 / km) +14m 5:33 / km
shoes: Mizuno Wave Rider 19

Short jog before circuits

S & C 1:00:00 [2]

Circuits at Cheltenham College

Another good layout:
22 x 30s
11 x (30s, running, 40s)
4 x 20s High Intensity

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