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Training Log Archive: rickyp

In the 7 days ending Sep 17, 2018:

activity	#	time	miles		km		+m				load
Running	10	3:44:15	25.12	(8:56)	40.43	(5:33)	125				126.8
Orienteering	3	2:38:55	22.33	(7:07)	35.93	(4:25)	312	59 /	60c	98%	198.6
S & C	2	1:30:00
Total	12	7:53:10	47.45		76.36		437	59 /	60c	98%	325.5
[1-5]	11	6:23:10

1:23

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Monday Sep 17, 2018 #

6 PM

Running 18:23 [2] 3.35 km (5:29 / km) +16m 5:22 / km
ahr:126 max:140 shoes: Mizuno Wave Rider 18

Jog before circuits

S & C 1:00:00 [0]

Circuits at Cheltenham College

(14 x 30s) + (14 x 60s) + (14 x 40s) + (5 x 30s)

Sunday Sep 16, 2018 #

Event: NWO Corinium Canter Urban Event

10 AM

Running warm up/down 15:44 [2] 2.3 km (6:50 / km) +2m 6:49 / km
ahr:121 max:141 shoes: Hoka One One Clifton 4 (Red)

WU and drills, Jog to start,

11 AM

Orienteering race 46:23 [4] *** 10.56 km (4:24 / km) +71m 4:15 / km
ahr:163 max:178 spiked:28/29c shoes: Hoka One One Clifton 4 (Red)

NWO Urban at Cirencester - Mens Open 7.4km

Routegadget

Unlike yesterday I had done zero geeking for this, I hadn't even read the details saying there was a scale change for the final part round the college which was a nice surprise to hear about in the start lane. Most of the course was around the "inner" town with small alleys and quite technical. Long route choice legs were good; i nailed 13 but lost around 45s on 7 as I coudn't see a route through so played safe and went round.

12 PM

Running warm up/down 9:51 [2] 1.64 km (6:00 / km)
ahr:133 max:144 shoes: Hoka One One Clifton 4 (Red)

Saturday Sep 15, 2018 #

Event: London City Race

12 PM

Running warm up/down 18:43 [2] 2.42 km (7:44 / km) +25m 7:21 / km
ahr:125 max:143 shoes: Hoka One One Clifton 4 (Red)

Jog to start, drills

Orienteering race 53:29 [4] *** 11.44 km (4:41 / km) +155m 4:23 / km
ahr:173 max:193 spiked:31/31c shoes: Hoka One One Clifton 4 (Red)

City of London Race - Mens Elite 8.7km

Routegadget

Haven't raced since 2011 (I walked round injured in 2016) so was looking forward to this.

Didn't find it too tricky, but equally wasn't able to pre-plan more than one control at a time. This meant that I wasted minimal time lost/ looking for controls but looking back at it now I can see there were 3 times I could have picked a more optimum route; 5, 25, 27. Winsplits says only 53s wasted. A lot of people lost time on 21 going left (East). Maybe there were confused by the layers but I went right and it was very easy.

#5 Couldn't work out from the map that you could run along the south side of the lower road and get into the underpass so went round and dropped in to the underpass from above which was safe.
#25 Had pre-planned to go left but arriving at the road there was a very busy street market and I panicked and thought the distance to the end of the road going right was shorter so changed my plan.
#27 Mis read map and thought that to cross tower Bridge road you needed to climb up and then down the other side so opted to go right. Turned out it was a tunnel so definitely quicker left

1 PM

Running 9:51 [2] 1.49 km (6:37 / km) +7m 6:28 / km
ahr:128 max:136 shoes: Hoka One One Clifton 4 (Red)

Friday Sep 14, 2018 #

1 PM

S & C 30:00 [0]

Couldn't make after work today so joined some of my colleagues at the hotel gym at lunch and I did some core:
Sally up sally down Press ups: 2:50 :)
3 x (4 x 45s) Core cicuit
6 min plank routine

Thursday Sep 13, 2018 #

7 PM

Running warm up/down 8:11 [2] 0.95 km (8:37 / km) +3m 8:29 / km
ahr:118 max:127 shoes: Mizuno Wave Rider 20

Warm up and drills

Orienteering race 59:03 [4] * 13.93 km (4:14 / km) +86m 4:07 / km
ahr:159 max:184 shoes: Mizuno Wave Rider 20

NGOC Maprun at Abbeydale, Gloucester

Routegadget

The NGOC Maprun series officially ended last week but with nothing on last this week, it still being light in the evenings (just) and the courses still available I chose to do one I haven't done - Abbeydale in Gloucester. Not much time to plan a route like other times and quickly realised it would be too far to clear them so had to miss 2. Got shouted out by a resident for running over his lawn.

8 PM

Running warm up/down 9:11 [2] 1.45 km (6:20 / km) +9m 6:09 / km
ahr:125 max:134 shoes: Mizuno Wave Rider 20

Wednesday Sep 12, 2018 #

7 AM

Running 1:23:13 [2] 15.87 km (5:15 / km) +60m 5:09 / km
ahr:134 max:153 shoes: Salomon Speedcross 4 (Grey)

Long run before breakfast as will be driving back this evening. Looked at the OS maps more closely and found there was a footpath that largely went around the perimeter of Aylesbury. Planned for 90mins starting along the canal and then going anticlockwise round but had to cut it slightly short as I spent too much time looking at my phone when slightly lost.

Tuesday Sep 11, 2018 #

6 PM

Running warm up/down 9:02 [2] 1.8 km (5:01 / km) +3m 4:59 / km
ahr:123 max:135 shoes: Salomon Speedcross 4 (Grey)

Checking out a dis-used road behind Tesco's that could potentially be good for some intervals if a gate shown on Google Street view was open - it was - so I ran back to the hotel to put on flats

7 PM

Running warm up/down 10:57 [2] 1.41 km (7:46 / km)
shoes: Mizuno Wave Rider 20

Jog back to the road, Drills and strides

Running intervals 19:35 [4] 6.0 km (3:16 / km)
ahr:162 max:185 shoes: Mizuno Wave Rider 20

In Aylesbury for the first time since May. Decided to do an intervals session and hunch the dis-used road was open was correct. I ran up it once and it was ~400m so created a session off that:

3 x ((3 x 400m [60s]) + (1 x 800m [2 mins]))

Splits fairly similar so happy with this being first speed session in ages
400s: ~77s, 800s: ~160s

Running warm up/down 11:34 [2] 1.75 km (6:37 / km)
ahr:134 max:179 shoes: Mizuno Wave Rider 20

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