Training Log Archive: rickypIn the 7 days ending Feb 11, 2018:
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Sunday Feb 11, 2018 #
Running 2:26:01 [2] 20.64 km (7:04 / km) +877m 5:50 / km
ahr:124 max:166 shoes: inov8 X-TALON 212 Black/Yellow
Headed up the Pen Tir (where a fell race would start 3 hours later but too short and sharp for me), reached the cairn then took the ridge north where we encountered our first blizzard. You could see it coming a mile off from the West so had time to put a my cagoule on. We sheltered for 5 mins while it passed, opted out of going over the very exposed Mynydd Troedd and took the lower route round.
Another blizzard had passed once we reached the foot of the Wuan Fach Fell race route but with clear sky for now, we opted to run up to the col. Close to the summit we got hit by another blizzard so got blown up the last part then immediately took cover until that one blew over. Hoping to make good headway with clear skies, we headed south from the col. We could see another blizzard was on its way, so we got as far as we could before seeking cover, this blizzard lasting 15 mins. Finally once it passed we raced down the spur towards the car out of the wind and cold. Apparently was -2°C to -4°C felling like -17°C into the wind. Still not as cold as Pyeongchang right now.
After getting warm we headed to watch the finishers of the fell race who luckily avoided the worst of the weaather. Shout out to Tom Dobra and Sophie Horrocks coming 2nd and 3rd.
Saturday Feb 10, 2018 #
Running 5:59 [2] 1.1 km (5:26 / km) +8m 5:15 / km
shoes: inov8 X-TALON 212 Black/Yellow
Swimming (Pool) 48:58 [2]
Speed endurance today meant short sets but at speed so didn't get dropped as much
300m WU
300m Kick
4 x 100m (50m Drill + 50m Swim) - Shoulder touch, 2 x 3/4 catch up, catch up
150m Easy
8 x 50m off 60s
4 x 100m Cruise [10s]
200m Cruise
8 x 50m Cruise
200m Cruise
150m Cruise
Running warm up/down 4:44 [2] 0.67 km (7:04 / km) +3m 6:55 / km
ahr:137 max:166 shoes: inov8 X-TALON 212 Black/Yellow
Running race 17:48 [4] 5.15 km (3:27 / km) +30m 3:22 / km
max:171 shoes: inov8 X-TALON 212 Black/Yellow
Again more of a tempo than a race. Had to work harder than last time to stay comfortably clear of another triathlete.
Running warm up/down 11:47 [2] 1.9 km (6:12 / km) +12m 6:01 / km
shoes: inov8 X-TALON 212 Black/Yellow
Running warm up/down 5:12 [2] 0.4 km (13:00 / km)
ahr:122 max:141 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Wyche Ridge South) 59:18 [3] 6.8 km (8:43 / km) +327m 7:02 / km
ahr:155 max:186 shoes: inov8 X-TALON 212 Black/Yellow
Map
Good plan and cleared them all but big time losses on 61 and 48 cost me the win. Legs ripped to shreds as well by the brambles. Mind also not in the zone, keep thinking about my car wing mirror which I will have to replace for the second time in three weeks but this time it was the pavement side mirror.
Time losses (5:32):
Exiting #41 31s investigating the green deciding it to too thick to run though
#61 ~ 60s ended up on the wrong path exiting 60 so hunted on the a spur to high for a bit
#53 40s being to high up
#48 3:33 Control was too high up the ditch away from the road, actually placed on the edge of the circle. Slightly off bearing meant i didn't spike it and hit road as catching feature running parallel to hit didn't find it. Even hit ditch, had a look up and down but didn't see it so wasted 3 mins having to relocate.
Friday Feb 9, 2018 #
S & C 1:00:00 [0]
WU
3x8 pull ups
Weighted Walking lunges: 20kg
Bulgarian split squats: 3x 8+8 40kg
6 min Plank routine
Thursday Feb 8, 2018 #
Swimming (Pool) 1:00:38 [2]
Big Kick set today. Hopefully won't feel too bad in the legs this evening
300m WU (200m FC + 100m BK)
300m Pull
8 x 50m (25m Easy + 25m Fast)
Pyramid Kick set:
.......Fins: 20m, 60m, 100m, 200m, 80m Swim
.......No Fins: 200m, 100m, 60m, 20m, 200m swim
3 x 120m Alternate Fins and Paddles
5 x 80m - #1 80m Easy
............... #2 60m Easy 20m Fast...
160m Fly kick FC Arms
160m WD
Running warm up/down 2:16 [2] 0.37 km (6:08 / km)
ahr:134 shoes: inov8 X-TALON 212 Black/Yellow
Running race 36:12 [4] 8.36 km (4:20 / km) +234m 3:48 / km
ahr:174 max:190 shoes: inov8 X-TALON 212 Black/Yellow
Once again a really fun race leaving me questioning why this is only the 2nd one I've done.
Was predicting 3 of us (Paul Murrin, Me and the Welsh guy who was 2nd last time) would shoot off the front and that's exactly what happened. A 15m gap opened up to Welsh guy and that is how it stayed the entire race - except for the steep bank after the cave where Paul told Welsh guy go left when it was actually right. Not sure how far Paul was behind me for most of it. I knew i was safe 2nd though when I gained some seconds by vaulting the gate (didn't see a gap) and knew Paul would have to climb it.
Really glad I did a recce of the Wye Valley Walk as was prepared for the steep narrow sections with tree roots and 50m drop to the side but luckily it wasn't as muddy as it was then.
5 NGOC runners in the top 17 but only 3 down as running for the club so no team prize tonight.
Running warm up/down 10:20 [2] 1.39 km (7:26 / km) +3m 7:21 / km
ahr:130 max:138 shoes: inov8 X-TALON 212 Black/Yellow
Wednesday Feb 7, 2018 #
Orienteering 58:09 [2] 8.83 km (6:35 / km) +240m 5:48 / km
ahr:135 max:172 shoes: inov8 X-TALON 212 Black/Yellow
Tuesday Feb 6, 2018 #
Swimming (Pool) 1:01:41 [2]
Arms still tired from yesterday but made it to the end
400m WU
400m Chase the float - 300m Swim + 100m Kick
2 x 50m Doggy Paddle
4 x 40m Waterpolo Drill [10s]
4 x 40m One arm
4 x 120m Cruise [10s] - #2 and #4 Pull buoy and paddle
2 x 160m Build [10s]
400m Cruise
2 x 160m Build [10s]
5 x 120m Cruise [10s] - #1, #3 and #5 Pull buoy and paddle
80m WD
Running 52:27 [2] 9.61 km (5:27 / km) +53m 5:19 / km
shoes: Salomon Speedcross Vario Trail
Monday Feb 5, 2018 #
Running 19:31 [2] 3.49 km (5:36 / km) +21m 5:26 / km
ahr:123 max:136 shoes: Mizuno Wave Rider 20
S & C 1:00:00 [0]
The weekend took its toll and also having not gone for three weeks I found tonight tough
10 x (3 x 30s) + 10 x (3 x 40s)