Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Feb 23, 2018:

activity	#	time	miles		km		+m	load
Orienteering	6	6:10:15	34.65	(10:41)	55.76	(6:38)	619	245.0
Running	10	2:08:25	12.36	(10:23)	19.89	(6:27)	133	67.6
Swimming (Pool)	2	2:06:46						63.4
Cycling (Road)	1	1:31:21						45.7
Total	14	11:56:47	47.01		75.65		752	421.7

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Friday Feb 23, 2018 #

4 PM

Cycling (Road) 1:31:21 [2]
ahr:134 max:158

42.4km +317m avg 27.9km/h

I've been wanting to do more cycling but haven't been able to fit it in. Saw the weather forecast was good and we finish early on Fridays so chose to cycle HFW + large detour rather than S&C. Chose to do a lap of Bredon Hill as I could just about fit that in before it got dark. Will do this more in the future if Saturdays mornings are free

Thursday Feb 22, 2018 #

Event: Night Street Event

6 AM

Swimming (Pool) 52:30 [2]

TTC Swim 2740m

A little bit of everything. Right calf was very crampy so will decide on whether to go to Stroud later today.

400m WU
9 x 100m Cruise [10s]
120m Skulling exercises
2 x 100m Fists [10s]
2 x 80m 3/4 Catchup - 1st rep fists
20m Fly + 20m FC
20m Bk + 20m FC
20m Br + 20m FC
80m IM
240m Hypoxic Training
4 x 100m Cruise [10s]
120m WD

7 PM

Orienteering race (Stroud) 59:46 [3] ** 12.3 km (4:52 / km) +191m 4:31 / km
ahr:139 max:157 shoes: Mizuno Wave Rider 20

NGOC Night Street series in Stroud.

Routegadget

Poor plan and poorly executed wasting 1:25 over the course of the run which is inexcusable on a street-o. When the initial plan is to clear them, you should start off going towards where the highest density of controls are, especially if that is where the majority of the high scoring ones are. I decided to save that part till last but didn't have time to clear them so was beaten into 3rd by Tom and Paul who got the tactics right.

I did run the furthest and picked up a strava KOM so all was not lost.

Wednesday Feb 21, 2018 #

7 PM

Orienteering 58:37 [2] 6.73 km (8:43 / km) +200m 7:35 / km
ahr:132 max:166 shoes: inov8 X-TALON 212 Black/Yellow

Only Paul and I fancied doing anything tonight again so returned to Cranham for some night o training. Paul had manufactured some home-made reflective controls. Plan was for him to put out 6, I collect them, then swap over but i spent so long looking for two he had put out wrongly that we just jogged back.

Tuesday Feb 20, 2018 #

7 AM

Running 5:51 [2] 0.87 km (6:43 / km) +4m 6:34 / km
ahr:128 max:141 shoes: Salomon Speedcross Vario Trail

To pool

Swimming (Pool) 1:14:16 [2]

Getting back into it after a week of no swimming. Some other keen people had a session planned but it was too short so did my own thing.

550m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, finger drag, broken arrow, 3/4 catch up)
2 x 100m progressive [10s]
2 reps of:
(400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull)
200m WD

8 AM

Running 4:38 [2] 0.76 km (6:06 / km) +4m 5:56 / km
ahr:121 max:137 shoes: Salomon Speedcross Vario Trail

To hotel

7 PM

Running 10:23 [2] 1.2 km (8:39 / km) +5m 8:29 / km
ahr:124 max:139 shoes: Salomon Speedcross Vario Trail

Wu and drills

Orienteering (Oxford) 56:12 [3] ** 11.6 km (4:51 / km) +91m 4:40 / km
ahr:150 max:184 shoes: Salomon Speedcross Vario Trail

TVOC Street Series event in Oxford so went along on a detour home from Aylesbury.

Planner had warned you that some of the footpaths will be closed due to them being in university colleges. Unfortunately unless you were a local you had no idea which ones these were. Was going well until my brilliant route over a bridge was foiled by a closed college footpath. This meant I had to do at least a km of pointless running past controls I had already visited. I was way down the results consequently but not my fault

8 PM

Running 11:42 [2] 2.1 km (5:34 / km) +9m 5:27 / km
ahr:133 max:165 shoes: Salomon Speedcross Vario Trail

Monday Feb 19, 2018 #

6 PM

Running 47:29 [2] 8.7 km (5:27 / km) +20m 5:24 / km
ahr:129 max:143 shoes: Salomon Speedcross Vario Trail

Aylesbury recovery run round the fields. A boring run made marginally more interesting witnessing a couple have a rather unpleasant relationship break up.

C • lol 1

Sunday Feb 18, 2018 #

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

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, 2018 #

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

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