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Training Log Archive: rickyp

In the 7 days ending Dec 10:

activity # timemileskm+m
  Running8 3:12:36 20.63(9:20) 33.2(5:48) 248
  Swimming (Pool)3 3:10:02
  Orienteering2 1:09:36 5.84(11:55) 9.4(7:24) 38715 /20c75%
  S & C1 1:00:00
  Total14 8:32:14 26.47 42.6 63515 /20c75%
  [1-5]13 7:32:14

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MoTuWeThFrSaSu

Sunday Dec 10 #

1 PM

Running 1:02:19 [2] 10.6 km (5:53 / km) +61m 5:43 / km
ahr:136 max:155 shoes: Salomon Speedcross Vario Trail

Woke up to a blanket of 2-3 inches of snow. The HOC urban had already been cancelled - scuppering my chances of pipping Mark Burley into 2nd in the urban league. The large amount of snow though had also cancelled the TTC Aquathlon which i had entered last night as an alternative. The only good thing about the snow is that the FoD bracken will be nicely compacted by Feb for my event.

I chose to do my boring loop via Deerhurst. As I ran past the Tewkesbury Park Hotel scene of the work xmas party, I wondered how many of my colleagues were still there worrying about the drive home. I chose to walk there/back and was very happy with my decision.

Saturday Dec 9 #

8 AM

Swimming (Pool) 1:02:45 [2]

TTC Swim 3750m

Nice and consistent again. Need to work on getting my cruise speed higher as still can't keep up with some of the guys.
450m WU (breathing 3, 5, 7, 5, 3)
100m Kick with fins L, R, F, B
100m Kick Front
10 x 25m kick sprint [20s]
2 x 50m pipe drill
100m 3/4 Catch up
4 x 75m Build [15s]
4 x 100m Cruise [15s] + 200m Cruise [15s]
4 x 100m Cruise [15s] + 300m Cruise [15s]
4 x 100m Cruise [15s] + 400m Cruise [15s]
2 x 100m Build
50m WD

11 AM

Running warm up/down 10:00 [2] 1.3 km (7:42 / km) +36m 6:45 / km
shoes: inov8 MUDCLAW 300

Jog to start, WU and drills
12 PM

Orienteering race (Parkend) 52:51 [4] *** 7.8 km (6:47 / km) +325m 5:36 / km
ahr:163 max:184 spiked:15/20c shoes: inov8 MUDCLAW 300

NGOC League at Parkend - Blue 6.7km

Routegadget

Glad I had basically wrapped up the league as I wasn't on form, continuing my streak of faffing it on this area. Binned time on 3, more on 4. Cruised round the next 13 but banana'd 17 and 18.

Time losses (4 mins 25s):
#3 71s Shocking bearing and not contouring meant i was 160m away far too far down the hill
#4 135s Thought i was too far left but was actually too far right. Unsuccessfully relocated off an unmapped depression.
#9 14s Standing right next to it
#17 ~30s Was way off line to the West
#18 ~15s hesitation due to unmapped thick vegetation leading me off line
1 PM

Running warm up/down 6:36 [1] 0.9 km (7:20 / km) +10m 6:57 / km
ahr:117 max:125

3 PM

Orienteering (Parkend) 16:45 [2] 1.6 km (10:28 / km) +62m 8:46 / km
ahr:128 max:155 shoes: inov8 MUDCLAW 300

Collecting controls

Friday Dec 8 #

4 PM

S & C 1:00:00 [0]

Thursday Dec 7 #

6 AM

Swimming (Pool) 49:46 [2]

TTC Swim 2350m

Turned my alarm off but woke up again just in time. Missed the WU. I do love the names of some of the drills.

150m Pull
100m Kick with fins
6 x 50m Drills (catch up, broken arrow, finger drag, windmill, 3/4 catch up, single arms)
2 x 120m (40m skull head first + 40m skull feet first + 40m swim)
2 x 160m (40m tarzan + 40m shark fin + 80m swim)
6 x 40m pull [15s] (15m, turn at flags, turn at flags)
3 x 40m kick [15s] (15m, turn at flags, turn at flags)
80m easy
6 x 20m [15s] (15m sprint + 5m easy)
6 x 20m [15s] (15m sprint + 5m explode)
120m easy
5 x 40m [15s]
200m WD
6 PM

Running 44:24 [2] 8.1 km (5:29 / km) +60m 5:17 / km
ahr:132 max:162 shoes: Salomon Speedcross Vario Trail

Bit further, bit faster.

Thought i was being rather stupid going out on on a rural loop with a torch not charged. I was hoping there was just enough charge to get me home. Turned out it I was very lucky as it konked out going down the hotel drive within 100m of the start of the street lights.

Wednesday Dec 6 #

7 PM

Running 30:06 [2] 5.4 km (5:34 / km) +34m 5:24 / km
shoes: Salomon Speedcross Vario Trail

Turned up to circuits but found it wasn't on which was annoying. Drove home then did a short flat easy run but on terrain this time.

Tuesday Dec 5 #

6 AM

Running 4:19 [1] 0.6 km (7:12 / km) +3m 7:01 / km
shoes: Mizuno Wave Rider 19

to pool
7 AM

Swimming (Pool) 1:17:31 [2]

4250m

My Aylesbury Set.

500m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, broken arrow, pipe drill, 3/4 catch up)
2 x 100m progressive [10s]
100m easy
2 reps of:
(400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull)
5 x 50m(easy - fast)
200m WD
8 AM

Running 3:49 [2] 0.6 km (6:22 / km)

From pool

Monday Dec 4 #

7 PM

Running 31:03 [2] 5.7 km (5:27 / km) +44m 5:15 / km
shoes: Mizuno Wave Rider 19

Aylesbury. A short flat run as prescribed by the physio. No spasms like before. Will keep it short for the time being and hopefully that will be the end of it.

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