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Training Log Archive: rickyp

In the 7 days ending Feb 4:

activity # timemileskm+m
  Orienteering6 5:35:30 23.61(14:13) 37.99(8:50) 54637 /46c80%
  Running7 3:31:52 22.64(9:21) 36.44(5:49) 399
  Swimming (Pool)1 59:32
  Total12 10:06:54 46.25 74.43 94537 /46c80%

» now

Sunday Feb 4 #

11 AM

Running warm up/down 11:16 [1] 1.2 km (9:23 / km) +4m 9:14 / km
ahr:115 max:126 shoes: inov8 X-TALON 212 Black/Yellow

Jog to start, WU and drills

Orienteering race (Mallards Pike) 1:54:06 [3] *** 15.21 km (7:30 / km) +203m 7:02 / km
ahr:141 max:177 spiked:20/27c shoes: inov8 X-TALON 212 Black/Yellow

NGOC Triple Gloucester Event 3 Mallards Pike - Black 12.4km


I thought my nav has been pretty good at events recently but today brought me back down to earth. It felt as if I was making mistakes every other control and having no energy from the off really I just ended up grinding to a halt. My mind was also thinking about how this event was planned as I quickly came to a conclusion my courses were planned better (regarding direction into controls) so lost interest in this race, to be honest by control 5.

Time losses (15:29 of actual mistakes but i had stopped trying after #6):
#2 6:09 No real plan which was stupid. Followed elephant tracks for a bit until i didn't know where I was, ran around like a headless chicken, found the string course, found a boar, then eventually I accepted I was lost and went and relocated off the veg boundary
#6 1:27 Could tell I was getting tired already as misread green brashings for light green so didn't think i was close by until i hit a path and was confused
#8 1:31 Poor bearing too far south
#14 1:30 Don't know what i was doing on the slag heap then over shot control
#17 2:51 No real bearing ended up too far south and relocated off lake. Really tired and bored now
#19 1:01 Could tell i wasn't concentrating as I misread map thinking i was looking for the veg boundary
#20 1:10 Saw a point and ran to it, wasn't mine
1 PM

Running 4:20 [1] 0.55 km (7:53 / km) +10m 7:13 / km
ahr:109 max:122 shoes: inov8 X-TALON 212 Black/Yellow

3 PM

Orienteering 29:19 [1] 2.61 km (11:14 / km) +17m 10:53 / km
ahr:111 max:152 shoes: Salomon Speedcross Vario Trail

Collecting controls

Saturday Feb 3 #

7 AM

Orienteering 46:35 [1] 4.96 km (9:24 / km) +98m 8:33 / km
shoes: Salomon Speedcross Vario Trail

Putting out last remaining controls before a mammoth breakfast to set me up for standing around in the rain all morning
3 PM

Orienteering 15:00 [1] 1.0 km (15:00 / km) +15m 13:57 / km
shoes: Salomon Speedcross Vario Trail

Collecting a few controls
6 PM

Running warm up/down 8:59 [2] 1.07 km (8:24 / km)
ahr:134 max:151 shoes: Mizuno Wave Rider 20

WU and drills

Orienteering race (Chepstow) 21:35 [4] *** 4.93 km (4:23 / km) +87m 4:01 / km
ahr:170 max:190 spiked:17/19c shoes: Mizuno Wave Rider 20

NGOC Triple Gloucester Event 2 Night Urban at Chepstow - Long 3.5km


Good course, well planned. Trouble was I after standing around all day I never really hit top gear and felt like I picked the wrong route choice every time so 2 mins down on Rhodri, Ben and Adam

Time losses (78s):
#1 ~20s Went left, wish I went right as it shorter and less alleyways to navigate
#7 ~10s Ran through the carpark as I had done that route before but the road was quicker
#9 ~5s Think the road again was slightly quicker than going left
#13 ~13s Definitely lost some time here. Saw a route and ran but wasn't the best
#15 ~10s Didn't see the cut though
#16 ~20s Again went left and should have gone right. Regretted it immediatley

Friday Feb 2 #

6 PM

Orienteering 1:48:55 [1] 9.28 km (11:44 / km) +126m 10:59 / km
shoes: Salomon Speedcross Vario Trail

Putting the majority of controls out tonight so that I don't have a rush tomorrow and also as the weather forecast was better. Saw an equal number of boar to people (3). Decent night o training

Thursday Feb 1 #

6 AM

Swimming (Pool) 59:32 [2]

TTC Swim 3110m

Big drill set today. Luckily I have got the hang of the drill function of my watch

400m WU
4 x 50m Drill (Catch up, chicken wing, broken arrow, 3/4 catch up)
300m Pull
170m easy
8 x 20m Fly kick + 80m easy
8 x 20m Lat kick + 120m easy
2 x ((4 x 20m underwater) + 40m easy)
5 x 40m - 20m underwater + 20m sprint
4 x 100m Cruise
3 x 80m Pull
4 x 60m Kick
4 x 20m IM
80m WD
6 PM

(rest day)

I am predicting a lot of time spent out in the forest over the next few says so moving rest day to today

Wednesday Jan 31 #

7 PM

Running 1:18:20 [2] 12.51 km (6:16 / km) +341m 5:31 / km
shoes: inov8 X-TALON 212 Black/Yellow

Did a lap of Crickley hill followed by 1 hour steady with Paul H and John M. Roughly following the Cotswold way from Air Ballon to Cranham but I had no idea where we were most of it. Hopefully will become a regular Wednesday group.

Tuesday Jan 30 #

7 AM

Running warm up/down 23:09 [2] 4.09 km (5:40 / km)
shoes: Salomon Speedcross Vario Trail

8 AM

Running tempo 24:53 [4] 6.01 km (4:08 / km) +26m 4:03 / km
shoes: Salomon Speedcross Vario Trail

For the second week in a row I meant to go swimming but turned the alarm off. Did a hastily planned tempo session on the fields; 5 x 5 mins [60s]. HR didn't seem to record properly off the wrist so can't analyse how hard i was pushing but it wasn't a blistering pace since i had just rolled out of bed and the fields were very slow going.

Running warm up/down 12:18 [2] 2.31 km (5:19 / km)
shoes: Salomon Speedcross Vario Trail

Jogging recoveries, jog back to hotel

Monday Jan 29 #

6 PM

Running 48:37 [2] 8.7 km (5:35 / km) +18m 5:32 / km
ahr:133 max:159 shoes: Salomon Speedcross Vario Trail

Routine Aylesbury recovery run just running off feel. Had my trail shoes this time so did my loop which joins up fields. Been here so often now that the Travelodge knows my name and Pizza express knows my order.

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