Training Log Archive: rickypIn the 7 days ending Jul 1, 2018:
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Sunday Jul 1, 2018 #
8 AM
Orienteering race 4:54:56 [2] 25.08 km (11:46 / km) +1668m 8:50 / km
shoes: inov8 X-TALON 212 Black/Red
Saunders Mountain Marathon - Bowfell Day 2
Routegadget
Within 45 minutes of Ali and Tam so it was the chasing start for us.
Route choice straight away and the path up the valley was too tempting, especially as we could see that Ali and Tam hadn't chosen to ascend the hill before. Vokes bros starting 4s behind also made the same decision. Our line was slightly better so found it 1 min ahead.
Although i had looked at the next leg before we set off and concluded staying high was better, Mark came up with a new plan of "Straight is great" which involved heading down the the end of the valley and up the other side rather than round the top. Vokes saw us heading down and thought better of it and stayed high. When we finally reached the top of the 220m high climb and saw the Vokes bros heading to 3 we realised that decision probably cost us 10 mins. This was a particular low point for me anyway as we were basically out of water for the next hour and for some reason I was feeling low on energy even though i was eating the same amount with the same frequency as yesterday.
After a slow descent off the rocky Bowfell we saw Paul Murrin and partner right behind us who were running well and had gained at least 7 mins on us. They didn't actually overtake us till the long routechoice to 4, both of us choosing to run along the valley. After that my mindset had changed to surviving as the pair were ~5 mins up the hill which displeased Mark but after another snack i got some energy back.
4 close(ish) controls to go including the finish. Good line to 5 and then direct to 6 meant in our minds there was stlil hope we could salvage 4th. This came true on the way to the last control seeing Paul Murrin and partner standing on a hill asking if we had punched it yet but still had 500m to go. This gave me a second wind spurring me on. We carried on and spiked it and they didn't follow. A big effort to the finish and nervous wait confirmed we had rescued a 4th place.
Well done to Ali and Tam who crushed it.
Routegadget
Within 45 minutes of Ali and Tam so it was the chasing start for us.
Route choice straight away and the path up the valley was too tempting, especially as we could see that Ali and Tam hadn't chosen to ascend the hill before. Vokes bros starting 4s behind also made the same decision. Our line was slightly better so found it 1 min ahead.
Although i had looked at the next leg before we set off and concluded staying high was better, Mark came up with a new plan of "Straight is great" which involved heading down the the end of the valley and up the other side rather than round the top. Vokes saw us heading down and thought better of it and stayed high. When we finally reached the top of the 220m high climb and saw the Vokes bros heading to 3 we realised that decision probably cost us 10 mins. This was a particular low point for me anyway as we were basically out of water for the next hour and for some reason I was feeling low on energy even though i was eating the same amount with the same frequency as yesterday.
After a slow descent off the rocky Bowfell we saw Paul Murrin and partner right behind us who were running well and had gained at least 7 mins on us. They didn't actually overtake us till the long routechoice to 4, both of us choosing to run along the valley. After that my mindset had changed to surviving as the pair were ~5 mins up the hill which displeased Mark but after another snack i got some energy back.
4 close(ish) controls to go including the finish. Good line to 5 and then direct to 6 meant in our minds there was stlil hope we could salvage 4th. This came true on the way to the last control seeing Paul Murrin and partner standing on a hill asking if we had punched it yet but still had 500m to go. This gave me a second wind spurring me on. We carried on and spiked it and they didn't follow. A big effort to the finish and nervous wait confirmed we had rescued a 4th place.
Well done to Ali and Tam who crushed it.
Saturday Jun 30, 2018 #
9 AM
Orienteering race 6:10:22 [2] 34.98 km (10:35 / km) +1953m 8:17 / km
shoes: inov8 X-TALON 212 Black/Red
Saunders Mountain Marathon - Bowfell Day 1
Routegadget
In a team with Mark. Wasn't sure what my hill running / terrain fitness would be like after not focusing on it as much this season. Still I was confident I wouldn't be too much of a hindrance to Mark after our recce last weekend.
Thought we were going to be late for our start so power walked up to the start only to find that they had allowed for open starts due to the heat already at 9:00.
Happy enough for Mark to pick the routes and me just to watch and make sure we didn't do anything stupid.
Clean to 1 & 2. Mark wasn't a fan of my suggested route to 3 all the way round so we red lined it as we didn't see the in-between route which would have saved ~10 minutes as part of our route was up a 210m high wall of bracken. Fuelled on ActiveRoot, flapjacks, peanuts and melted chocolate bars we were moving alight and Mark picked good lines to 4, 5, 6, 7. There were actually more points to pick up water than we predicted.
Big long routechoice to 8; down to the valley to run along before a steep ascent or backtrack and stay on terrain on the top. We chose the valley which i thought no-one else would spot but it was actually quite popular. My descending was poor on the rocks as i had almost gone over on my ankle a couple of times. I was a huge fan of the long road section, less so of the final climb that awaited me but it was an easy find and soon enough it was back down and along the road to the mid way campsite.
3rd place, 40 mins behind the EUOC masterclass of Ali and Tam, 13 mins behind some fell runners, 4s head of Vokes bros and 7 mins head of Paul Murrin. All to play for.
Routegadget
In a team with Mark. Wasn't sure what my hill running / terrain fitness would be like after not focusing on it as much this season. Still I was confident I wouldn't be too much of a hindrance to Mark after our recce last weekend.
Thought we were going to be late for our start so power walked up to the start only to find that they had allowed for open starts due to the heat already at 9:00.
Happy enough for Mark to pick the routes and me just to watch and make sure we didn't do anything stupid.
Clean to 1 & 2. Mark wasn't a fan of my suggested route to 3 all the way round so we red lined it as we didn't see the in-between route which would have saved ~10 minutes as part of our route was up a 210m high wall of bracken. Fuelled on ActiveRoot, flapjacks, peanuts and melted chocolate bars we were moving alight and Mark picked good lines to 4, 5, 6, 7. There were actually more points to pick up water than we predicted.
Big long routechoice to 8; down to the valley to run along before a steep ascent or backtrack and stay on terrain on the top. We chose the valley which i thought no-one else would spot but it was actually quite popular. My descending was poor on the rocks as i had almost gone over on my ankle a couple of times. I was a huge fan of the long road section, less so of the final climb that awaited me but it was an easy find and soon enough it was back down and along the road to the mid way campsite.
3rd place, 40 mins behind the EUOC masterclass of Ali and Tam, 13 mins behind some fell runners, 4s head of Vokes bros and 7 mins head of Paul Murrin. All to play for.
Friday Jun 29, 2018 #
Note
(rest day)
Thursday Jun 28, 2018 #
Event: Summer Street Challenge
6 PM
Running warm up/down 9:48 [2] 1.29 km (7:36 / km) +6m 7:25 / km
ahr:136 max:150 shoes: Mizuno Wave Rider 20
WU and drills
7 PM
Orienteering (Cheltenham) 42:23 [4] * 9.53 km (4:27 / km) +33m 4:22 / km
ahr:164 max:180 spiked:13/16c shoes: Mizuno Wave Rider 20
NGOC Street-o at Hatherley, Cheltenham
Chose to go to this rather than the Bredon Bash Hill race with one eye on the weekend. Taking it at a cruise pace but still not completely clean. Time lost partly by not spotting SI stations on lamp post rather than obvious O kites.
Chose to go to this rather than the Bredon Bash Hill race with one eye on the weekend. Taking it at a cruise pace but still not completely clean. Time lost partly by not spotting SI stations on lamp post rather than obvious O kites.
Wednesday Jun 27, 2018 #
7 PM
Running warm up/down 23:26 [2] 4.52 km (5:11 / km)
shoes: Mizuno Wave Rider 20
Jog to Tewkesbury School Track, WU and drills
Running intervals 8:33 [4] 2.8 km (3:03 / km)
shoes: Mizuno Wave Rider 20
TTC Intervals
Didn't need to do a long run this week so went along to this with the aim of getting my legs ticking over. Very hot so was a 200m rep session which was ideal.
2 x ( 7 x 200m [90s -> 15s])
Didn't need to do a long run this week so went along to this with the aim of getting my legs ticking over. Very hot so was a 200m rep session which was ideal.
2 x ( 7 x 200m [90s -> 15s])
Running 27:04 [2] 4.87 km (5:33 / km)
shoes: Mizuno Wave Rider 20
Jogging recoveries, WD and jog back
Tuesday Jun 26, 2018 #
7 PM
Running 48:47 [2] 9.01 km (5:25 / km) +30m 5:20 / km
ahr:132 max:161 shoes: Mizuno Wave Rider 20
Legs not back to normal yet so did just a recovery run around Tewkesbury.
Monday Jun 25, 2018 #
7 PM
Swimming (Open Water) 30:37 [2]
1650m
Knees and quads a bit sore after the weekend. Wasn't sure what to do today but when I saw tri club members were heading to the lake I thought I'd join them for an easy swim. Probably didn't need a wet suit as water temperature was 24°C but everyone was wearing one.
Knees and quads a bit sore after the weekend. Wasn't sure what to do today but when I saw tri club members were heading to the lake I thought I'd join them for an easy swim. Probably didn't need a wet suit as water temperature was 24°C but everyone was wearing one.