Training Log Archive: rickypIn the 7 days ending Dec 18, 2017:
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Monday Dec 18, 2017 #
Running 46:00 [2] 8.2 km (5:37 / km) +109m 5:16 / km
Rather than running from home I decided to do a tour of Tonbrige which would have seemed dull but I found it nostalgic and interesting seeing what has changed.
Sunday Dec 17, 2017 #
Running warm up/down 10:25 [2] 1.1 km (9:28 / km) +22m 8:37 / km
ahr:121 max:155 shoes: inov8 MUDCLAW 300
Orienteering race (Ash Ranges) 1:25:05 [3] *** 14.3 km (5:57 / km) +197m 5:34 / km
ahr:146 max:176 spiked:21/27c shoes: inov8 MUDCLAW 300
Routegadget
Nice area, nice course with routechocies on the longer legs. Trouble was that after a poor leg to 15 I got a bit cold and fed up. Patrick caught me with 6 to go and i would have stayed with him had I not mucked up 25 not seeing the control behind a tree.
Time losses (6 mins):
#3 14s
#11 135s attacked to late with no real attackpoint. Lucky to find it in the end
#14 45s did extra path running then needed then mis interpreted the hill behind the control for the knoll next to it so was hunting like a headless chicken and got lucky
#15 90s rubbish exit then running down the wrong path
#25 36s Didn't see the control behind a tree
#26 40s Off line not really paying attention any more
Saturday Dec 16, 2017 #
Running warm up/down 10:57 [2] 1.2 km (9:07 / km) +17m 8:31 / km
shoes: Salomon Speedcross Vario Trail
Orienteering (Brighton) 43:42 [4] ** 9.1 km (4:48 / km) +262m 4:12 / km
spiked:29/30c shoes: Salomon Speedcross Vario Trail
If I ran my own race I would have fighting it out with Leon and Patrick. Unfortunately I didn't do this. I did some following on the first 4 picking bad routes along the beach. This meant Patrick had a small lead going up to 5. In a hurry to latch on to him, I forgot to punch 5 and was halfway to 6 before I realised, binning 2:44 and a lot of energy. After that I was playing catch up and thanks to Scott mispunching I snatched 3rd.
Running warm up/down 4:10 [2] 0.5 km (8:20 / km) +10m 7:35 / km
ahr:135 max:146 shoes: Salomon Speedcross Vario Trail
Thursday Dec 14, 2017 #
Running 3:34 [1] 0.6 km (5:57 / km) +3m 5:48 / km
shoes: Salomon Speedcross Vario Trail
Swimming (Pool) 1:17:01 [2]
My Aylesbury Set. Felt as if I was swimming through treacle for the first half.
500m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, broken arrow, finger drag, 3/4 catch up)
2 x 100m progressive [10s]
2 reps of:
(400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull)
5 x 50m(easy - fast)
200m WD
Running 3:38 [1] 0.6 km (6:03 / km)
shoes: Salomon Speedcross Vario Trail
Wednesday Dec 13, 2017 #
Running 46:51 [2] 8.2 km (5:43 / km) +69m 5:29 / km
ahr:123 max:134 shoes: Salomon Speedcross Vario Trail
Towpath still closed so did the same loop as before. Boring as per but thinking about the pizza express I always have when here got me through.
I can still feel knee not perfect but it doesn't seem to be an issue like before so happy to press on
Tuesday Dec 12, 2017 #
Swimming (Pool) 53:56 [2]
The ice meant only 7 of us including the coach made it in. Normally there's 25.
This meant it was a mainly a technique with coach able to keep a keen eye on all of us.
400m WU
2 x 100m Build [10s]
2 x 100m Glide [10s]
200m Easy
11 x 40m Easy focusing on technique
2 x 80m Easy focusing on technique
2 x 100m Fists
2 x 60m Easy focusing on technique
2 reps of:
(20m Cruise + 40m Sprint + 60m Cruise + 80m Sprint + 100m Cruise) [all
10s]
2 x (100m Cruise [10s] + 40m Sprint [15s]) + 100m Cruise
60m WD
Calf also feels a lot better after foam rolling last night
Running 1:00:00 [1] 8.0 km (7:30 / km) +40m 7:19 / km
ahr:108 max:132 shoes: Salomon Speedcross Vario Trail