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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running11 5:23:28 32.48(9:58) 52.27(6:11) 942
  Orienteering5 4:01:28 27.22(8:52) 43.8(5:31) 57227 /30c90%
  Swimming (Pool)2 2:03:06
  Total15 11:28:02 59.7 96.07 151427 /30c90%

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Sunday Jan 28 #

11 AM

Running 2:30:08 [2] 20.28 km (7:24 / km) +688m 6:20 / km
ahr:124 max:156 shoes: inov8 X-TALON 212 Black/Yellow

Long Wye Valley Loop with Richard C. Very muddy the majority of the route which meant pace was slow. Knee which I bashed yesterday hurt to begin with but soon settled down.

Started at Poor's Allotment, ran down to Chepstow following the Offa's Dyke Path, crossed the bridge then up the other side of the river on the Wye Valley Walk. This meant we could recce the Chepstow night Rogue Runs course in a few weeks time which will be sketchy to say the least. Carrying on up 365 steps to Eagle's Nest and Down to Tintern. Crossed the bridge then up to the Devils Pulpit and back. Nice to run in a new place for once.

Thanks to a withdrawal I've just found out I've been selected for inter counties XC on 10th March...I only turned up to the other race as I had nothing better to do. Now I may need to invest in some spikes.

Saturday Jan 27 #

7 AM

Running 6:04 [2] 1.07 km (5:40 / km) +8m 5:28 / km
ahr:140 max:151 shoes: Mizuno Wave Rider 20

Jog to leisure centre
8 AM

Swimming (Pool) 56:31 [2]

TTC Swim 3250m

Again should have gone in 2nd land but was too crowded so chose the fast lane, got dropped and swam on my own once the main set started
400m WU
2 x 100m build
50m Easy
2x100m Kickset (L, R, F, B)
4 x 25m Kick Sprint
4 x 25m Butterfly kick underwater
50m Easy
3 x 100m Drill (Fists, Chicken Wing, 3/4 Catchup Fists)
2 x 100m build
4 x 150m Cruise
350m Fast
4 x 150m Cruise

9 AM

Running 6:22 [2] 1.1 km (5:47 / km) +5m 5:40 / km
ahr:125 max:138 shoes: Mizuno Wave Rider 20

Jog back
2 PM

Orienteering (Crickley Hill) 21:55 [2] 2.5 km (8:46 / km) +63m 7:47 / km
ahr:128 max:163 shoes: inov8 X-TALON 212 Black/Yellow

Shadowing at NGOC Training
6 PM

Running warm up/down 9:26 [2] 0.9 km (10:29 / km) +4m 10:15 / km
ahr:127 max:143 shoes: inov8 X-TALON 212 Black/Yellow

Jog to start , WU and drills

Orienteering race (Crickley Hill) 59:40 [3] *** 8.7 km (6:51 / km) +290m 5:53 / km
max:176 spiked:27/30c shoes: inov8 X-TALON 212 Black/Yellow

NGOC WNL at Crickley Hill

Small area so odds and evens but no change over control.

Plan was good, orienteering was fairly good but staying on feet did not go very well. Stacked it twice in quick succession, both times soaking the map in mud. This meant a lot of time spent wiping map so it was at legible. End result was that I missed 225 not having enough time to hunt for it in the mist after not noticing it from above.

7 PM

Running warm up/down 1:09 [2] 0.1 km (11:30 / km) +3m 10:00 / km
shoes: inov8 X-TALON 212 Black/Yellow

Friday Jan 26 #

6 PM

Running warm up/down 16:30 [2] 2.85 km (5:47 / km)
max:159 shoes: Mizuno Wave Rider 20

Jog over to Mitton + WU
7 PM

Running 26:00 [4] 7.43 km (3:30 / km) +126m 3:14 / km
ahr:157 max:174 shoes: Mizuno Wave Rider 20

TRC Kenyan Hills at Mitton: 10 reps [25s]

Managed 10 in 30 mins. Set off more conservatively than last time but times still got slower throughout as I got a little bored.

Running warm up/down 19:00 [2] 3.19 km (5:57 / km)
ahr:151 max:174 shoes: Mizuno Wave Rider 20

Jogging recoveries, WD and jog home

Thursday Jan 25 #

6 AM

Swimming (Pool) 1:06:35 [2]

TTC Swim 3400m

Quite a chilled session today which was nice

WU: 200m Swim + 200m Kick + 250m Pull + 390m Swim
6 x 160m [15s]:
#1-2: 20m FC, 20m BK [15s]
#3-4: 40 Kick + 40 pull + 40 Drill + 40 Swim
#5-6: Cruise
4 x 240m:
#1 40m kick, 80m Broken arrrow, 120m Catchup
#2 40m kick, 80m Drill, 120m Shark fin
#3 120m Swim, 120m Fists
#4 40m off 40s, 80m off 1:30, 120m off 1:45
200m Easy
160m IM Kick set
80m WD
7 PM

Running warm up/down 6:56 [2] 0.6 km (11:33 / km) +5m 11:06 / km
shoes: Mizuno Wave Rider 20

WU and drills

Orienteering race (Bromsgrove) 1:02:06 [3] ** 12.8 km (4:51 / km) +139m 4:36 / km
ahr:154 max:177 shoes: Mizuno Wave Rider 20

Another day, another Street o, this one in Bromsgrove organised by HOC.

No chance in getting them all but I realised I had bitten of more than I could chew as I was too far away when I turned for home finishing 126s late.

Planner had decided to make the map by copying the course from OpenOrienteering map into paint to add unmapped paths rather than altering OSM which meant the resolution was poor.

Wednesday Jan 24 #

7 AM

Running 1:02:05 [2] 11.75 km (5:17 / km) +99m 5:04 / km
ahr:132 max:146 shoes: Mizuno Wave Rider 20

Firstly had planned to go swimming but accidentally turned my alarm off and went back to sleep for a bit.
Then had planned to do a tempo session on the canal tow path but the aylesbury council footpath maintenance team had other plans and had blocked off a new section so resorted to two laps of my boring loop as didn't want to venture onto muddy fields without any trail shoes.

Tuesday Jan 23 #

7 PM

Running warm up/down 10:44 [2] 1.5 km (7:09 / km) +2m 7:06 / km
ahr:143 max:157 shoes: Mizuno Wave Rider 20

WU and drills

Orienteering race (Thame) 1:00:46 [3] ** 13.2 km (4:36 / km) +60m 4:30 / km
ahr:154 max:174 shoes: Mizuno Wave Rider 20

Was it luck or coincidence that my weekly trip to Aylesbury coincided with a TVOC street o?

Informal start and finish in pub, aim was to clear them all. Poor route choice to get 31 (around 310m extra) and time wasted deciphering clue at 13 (around 100s) meant I knew I couldn't get them all so just made sure I got all the 30s. Good fun
8 PM

Running warm up/down 9:04 [2] 1.5 km (6:03 / km) +2m 6:00 / km
shoes: Mizuno Wave Rider 20

Monday Jan 22 #

5 PM

Orienteering (Kingsway) 37:01 [2] 6.6 km (5:37 / km) +20m 5:31 / km
ahr:128 max:143 shoes: Mizuno Wave Rider 18

Turned a recovery run into a 40 mins easy night street orienteering session around rcro's Kingsway street o course

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