Training Log Archive: rickypIn the 7 days ending Nov 19, 2018:
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Monday Nov 19, 2018 #
Running 43:35 [2] 7.55 km (5:46 / km) +177m 5:10 / km
ahr:135 max:69 shoes: inov8 X-TALON 212 Black/Red
Sunday Nov 18, 2018 #
Running warm up/down 11:12 [2] 1.37 km (8:11 / km) +8m 7:57 / km
ahr:123 max:134 shoes: inov8 X-TALON 212 Black/Red
Orienteering race 54:00 [3] ** 9.54 km (5:40 / km) +116m 5:20 / km
ahr:147 max:166 spiked:20/23c shoes: inov8 X-TALON 212 Black/Red
Routegadget
Quickly realised legs were not up for this at all so cruised round. Only minimal mistakes as it was basically an orange course.
Running warm up/down 11:10 [2] 1.49 km (7:30 / km) +22m 6:59 / km
ahr:125 max:141 shoes: inov8 X-TALON 212 Black/Red
Orienteering 25:03 [2] 2.86 km (8:46 / km) +22m 8:26 / km
ahr:119 max:143 shoes: inov8 X-TALON 212 Black/Red
Saturday Nov 17, 2018 #
Running warm up/down 36:39 [2] 5.49 km (6:41 / km) +97m 6:08 / km
ahr:134 max:172 shoes: inov8 X-TALON 212 Black/Yellow
Running race 34:52 [5] 9.3 km (3:45 / km) +188m 3:24 / km
ahr:183 max:193 shoes: inov8 X-TALON 212 Black/Yellow
Looking forward to this. 5th time i've raced but 1st time in 4 years.
Not wanting to set off too fast I started far back and got boxed in. I didn't panic and just maintained a nice pace but Mark had a 10s lead by the top of 1st hill. Picked a few off on the down and the back straight but the lead increased to 20s by the end of the 1st lap.
I felt good and with less people in the way up the second hill I was able to cut the lead to 10s. Lots of people cheering us on and willing for me to catch up but could only gain a few seconds here and there on the down and flat. Final wood section to go and suddenly the lead was only 5s. Final 200m to go and the sprint was on. I needed to give 100% and luckily i found a good line to not get held up by an oblivious Pat G who wasn't aware of the train that was about to hit him which held up Mark a tad. All this was captured by Matt Leitch
Splits: 17:30, 17:11
Running warm up/down 13:51 [2] 2.11 km (6:34 / km) +19m 6:17 / km
shoes: inov8 X-TALON 212 Black/Yellow
Friday Nov 16, 2018 #
Cycling (Road) 9:25 [2]
ahr:123 max:161
1st time cycling in. Only 3 mins faster than running
Cycling (Road) 11:41 [2]
ahr:123 max:141
Thursday Nov 15, 2018 #
Running 12:44 [2] 2.52 km (5:03 / km) +10m 4:57 / km
ahr:130 max:138 shoes: Mizuno Wave Rider 22
Cycling (Road) 15:09 [2]
ahr:118 max:129
Orienteering race 23:48 [4] *** 6.11 km (3:54 / km) +34m 3:47 / km
ahr:163 max:182 spiked:18/20c shoes: Mizuno Wave Rider 22
Nice pack formed at the front with Dan, Ali Rowan and I. Good fun with the gaffles. I lost them at with a mistake at 16 and then made a mistake so took the longer routechoice on 17 but was able to cruise into the finish without losing another place.
Cycling (Road) 13:23 [2]
ahr:141 max:163
Wednesday Nov 14, 2018 #
Running 42:47 [4] 6.76 km (6:20 / km) +391m 4:55 / km
ahr:160 max:193 shoes: inov8 X-TALON 212 Black/Red
Running 15:21 [2] 2.58 km (5:57 / km) +59m 5:20 / km
shoes: Mizuno Wave Rider 22
Cycling (Road) 24:31 [2]
ahr:125 max:137
S & C 30:00 [0]
Drills then 3 x (30s Sprint + 9 x 30s)
One of the stations was hula hooping and I was embarrassingly bad the first rep but managed to get the hang of it by the end.
Was better than I expected with all the equipment you need for a decent session. Some stations in the foyer and the rest on the grass which was fairly slippy. Will try to go along to future sessions, they seem to be every 3 weeks.
Cycling (Road) 20:40 [2]
ahr:123 max:133
Tuesday Nov 13, 2018 #
Running 1:07:19 [2] 12.07 km (5:35 / km) +203m 5:09 / km
ahr:136 max:168 shoes: Salomon Speedcross 4 (Grey)
Legs still tired from yesterday