Training Log Archive: rickypIn the 7 days ending Mar 12, 2018:
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Monday Mar 12, 2018 #
Cycling (Indoor) 55:58 [2]
ahr:122 max:155
Sufferfest - cycling along to a session with video on a projector. Feel like your right there in the action. Great fun!
Sunday Mar 11, 2018 #
Running warm up/down 14:14 [2] 1.6 km (8:54 / km) +15m 8:30 / km
ahr:122 max:144 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Nescliffe) 57:10 [4] *** 8.9 km (6:25 / km) +247m 5:38 / km
ahr:162 max:180 spiked:25/30c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
Wasn't too worried about the technical difficulty of the area, with me predicting that any time losses would be down to shear stupidity than tricky navigating and that's exactly what happened. Started well but small misses became frequent and and a ridiculously poor route choice meant Philly Vokes beat me into 2nd.
Too far to travel to get a full NGOC team out so really couldn't compete with OD and DEE.
Time losses: (4:35)
#7 20s Poor bearing exiting 6
#9 ~45s Plan was to run round the hill and attack from below. Executed poorly attacking 150m too early at a similar fence feature
#12 20s Not picturing control or feature looking by the crags
#16 50s Way too high
#28 ~80s Hadn't pre planned on the only one that mattered. Saw a train of M/W60s heading up out of the sae control and just assumed that was the way to go. This was confirmed when Olly Williams also starting heading up when he punched just after me. Found I needed to be 30m down at the bottom of the cliff.
I think this weekend has taken a lot of me so this forthcoming week will be easier.
Running warm up/down 11:54 [2] 1.5 km (7:56 / km) +37m 7:04 / km
ahr:124 max:150 shoes: inov8 X-TALON 212 Black/Yellow
Saturday Mar 10, 2018 #
Running warm up/down 22:53 [2] 3.14 km (7:17 / km) +9m 7:11 / km
max:165 shoes: More Mile Mud Warrior 1 Spikes
Running race 51:42 [5] 12.25 km (4:13 / km) +130m 4:00 / km
ahr:178 max:195 shoes: More Mile Mud Warrior 1 Spikes
191st/284 finishers. 3rd/6 County counter.
Type of race where you hate every moment until the end, and then say you really enjoyed it.
Complete mudbath; not raining during the race but the recent snow and overnight rain meant it churned up straight away. The U20s in the first race came back covered head to toe so went and bought some 15mm pins.
First time starting in a pen. Went off 4th in line. Saw Jack Leitch near me so knew I shouldn't be ahead so tucked in behind but he soon ran off (although surprised to be only 4 mins down at the end after 12.2km). Very congested at the start with 284+ runners all trying to run on the least muddiest line.
Found it hard to put in any efforts up hills due to the energy sapping mud so settled into a nice pace. Had another county team mate dangling tantalisingly 20s in front for the entire race but never able to claw him in. I was able to overtake at least 5 at the end with a nice sprint finish.
Checking my spikes after my WD I found both shoes had lost 5/6 spikes. Not sure when they would have fallen out but probably explains why I was slipping a bit during the race.
Running warm up/down 6:51 [2] 0.9 km (7:37 / km) +8m 7:17 / km
shoes: More Mile Mud Warrior 1 Spikes
Friday Mar 9, 2018 #
Cycling (Indoor) 45:00 [1]
ahr:106 max:124
Thursday Mar 8, 2018 #
Swimming (Pool) 1:01:04 [2]
I can't remember what the focus of the session was today. It felt like endurace stuff anyway
300m WU
50m Easy + 100m Easy
3 x 50m easy [10s] Reducing strike count
100m Build
4 x 25m Fast [15s]
4 x 100m [15s] - 3 easy 1 fast + 200m Pull
4 x 100m [15s] - 2 easy 2 fast + 200m Pull (Breathing 3, 5, 7)
4 x 100m [15s] - 1 easy 3 fast + 200m Easy (Each 60m Breathing 3, 5, 7, 9)
4 x 100m fast [30s]
4 x 40m Easy [15s]
160m Easy + 160m Pull
Cycling (Indoor) 45:00 [1]
ahr:103 max:126
Wednesday Mar 7, 2018 #
Running 47:57 [2] 7.81 km (6:08 / km) +51m 5:57 / km
ahr:124 max:152 shoes: Salomon Speedcross Vario Trail
Running 41:35 [2] 8.73 km (4:46 / km) +81m 4:33 / km
ahr:135 max:154 shoes: Mizuno Wave Rider 20
Tuesday Mar 6, 2018 #
Swimming (Pool) 55:09 [2]
Focus on good form. Coach had his GoPro and recorded us in action. I thought i was keeping elbow high but arms were dropping so something to work on.
400m WU
2 x 100m Kick + 50m Kick
4 x 25m Kick Sprint [30s]
2 x 100m Build + 50m Easy
2 x 100m Pull
480m Drills
5 x 100m + 80m below Cruise + 20m Easy
20m easy
5 x 40m Fast [15s]
5 x 100m Cruise [10s] + 20m Easy
8 x 20m Fast [10s]
Running warm up/down 10:57 [2] 1.38 km (7:56 / km)
shoes: inov8 X-TALON 212 Black/Yellow
Running tempo 30:00 [4] 7.92 km (3:47 / km) +41m 3:42 / km
shoes: inov8 X-TALON 212 Black/Yellow
Running 17:57 [2] 2.62 km (6:51 / km) +12m 6:42 / km
shoes: inov8 X-TALON 212 Black/Yellow