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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running10 4:21:51 29.15(8:59) 46.92(5:35) 227
  Orienteering4 4:11:49 22.36(11:16) 35.98(7:00) 40417 /21c80%
  S & C1 1:00:00
  Total11 9:33:40 51.51 82.9 63117 /21c80%
  [1-5]10 8:33:40

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MoTuWeThFrSaSu

Sunday Feb 18 #

11 AM

Running warm up/down 9:27 [2] 1.25 km (7:34 / km) +23m 6:55 / km
ahr:128 max:165 shoes: inov8 X-TALON 212 Black/Yellow

WU

Orienteering (Broughton Burrows) 1:11:57 [2] *** 8.72 km (8:15 / km) +82m 7:53 / km
shoes: inov8 X-TALON 212 Black/Yellow

Day 2 of WJS/SWJS/SCJS training weekend at the Gower, today on Broughton Burrows.

Picture - Map
Relocation exercise with Richard C - maybe the most useful exercise so far for next weeknd...
Odds and Evens Relay
2 PM

Running 7:33 [3] 1.19 km (6:21 / km) +26m 5:43 / km
ahr:139 max:170 shoes: Salomon Speedcross Vario Trail

Saturday Feb 17 #

11 AM

Running warm up/down 12:05 [2] 1.74 km (6:57 / km) +3m 6:53 / km
ahr:137 max:156 shoes: inov8 X-TALON 212 Black/Yellow

WU with Richard C

Orienteering (Oxwich) 1:32:26 [3] *** 12.11 km (7:38 / km) +34m 7:32 / km
shoes: inov8 X-TALON 212 Black/Yellow

Tagging onto WJS/SWJS/SCJS training weekend on Gower - Day 1 at Oxwich. Very relevant training before next weekend British Night at Methyr Mawr. Thanks to Mark, Alice, Meg, Ben and others for organising and helping.

Attackpoints,
Beacons - shadowing a Welsh Junior but also useful for me
Simplification - Pairs exercise with Richard C
Corridor but I struggled a lot
Contours only
7 PM

Running warm up/down 13:19 [2] 1.4 km (9:31 / km) +6m 9:19 / km
shoes: inov8 X-TALON 212 Black/Yellow

Jog over to Whiteford

Orienteering (Whiteford) 31:17 [3] *** 4.3 km (7:17 / km) +21m 7:06 / km
ahr:154 max:173 shoes: inov8 X-TALON 212 Black/Yellow

Night-O Training 45 min Score at Whiteford Burrows. Cleared in 31 min

Map
8 PM

Running warm up/down 5:58 [3] 0.68 km (8:46 / km) +33m 7:04 / km
ahr:145 max:164 shoes: inov8 X-TALON 212 Black/Yellow

Jog back

Friday Feb 16 #

4 PM

S & C 1:00:00 [0]

WU
3x8 pull ups
Weighted walking lunges: 3 x 8 35kg
Bulgarian split squats: 3x 8+8 40kg
Sally Up Sally Down Press Ups (2:10)
6 min Plank routine

Thursday Feb 15 #

6 AM

Note

Car problems led to no swimming this morning
6 PM

Running warm up/down 10:30 [2] 1.33 km (7:54 / km) +9m 7:38 / km
ahr:123 max:151 shoes: inov8 X-TALON 212 Black/Yellow

WU and drills

Orienteering race (Malvern Common) 56:09 [3] *** 10.85 km (5:11 / km) +267m 4:36 / km
ahr:155 max:181 spiked:17/21c shoes: inov8 X-TALON 212 Black/Yellow

HOC Winter Evening event at Malvern Common

Map

Started this without much of a plan or urgency as map looked very straight forward. Caught Richard C at 7 and proceeded to make sloppy mistakes but didn't really care

Time losses (2:20):
#7 10s checking wrong tree
#11 55s ran past it - should have checked descriptions
#12 20s poor exit from 11
#13 15s Failed to spot footpath behind road works.
#14 20s Went in too early and had to fight through grot
#15 20s checking wrong trees
7 PM

Running warm up/down 9:10 [2] 1.51 km (6:04 / km) +14m 5:48 / km
shoes: inov8 X-TALON 212 Black/Yellow

Wednesday Feb 14 #

7 AM

Running 1:21:33 [2] 15.8 km (5:10 / km) +80m 5:02 / km
ahr:130 max:151 shoes: Salomon Speedcross Vario Trail

CBA to go swimming this morning so went for a long steady run combining my two Aylesbury loops. I definitely should be prioritising a good swimming session over an easy run in the lead up to my race but in the end I much preferred the extra 20 mins in bed and saving £5.

Tuesday Feb 13 #

6 PM

Running warm up/down 14:10 [2] 2.22 km (6:23 / km)
ahr:120 max:138 shoes: Salomon Speedcross Vario Trail

Jog to field then drills

Running tempo 30:18 [4] 7.82 km (3:52 / km)
ahr:161 max:184 shoes: Salomon Speedcross Vario Trail

I wish Aylesbury had a hill but is is arguably flatter than Tewkesbury. Opted for a Pyramid Tempo session: 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 [60s]. Field wasn't as muddy as I feared but still found it hard to hit top gear in my heavy trail shoes.

Running warm up/down 18:59 [2] 2.98 km (6:22 / km)
ahr:142 max:174 shoes: Salomon Speedcross Vario Trail

Monday Feb 12 #

5 PM

Running 48:49 [2] 9.0 km (5:25 / km) +33m 5:20 / km
ahr:125 max:147

Easy recovery run on road as fields would be muddy.

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