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Training Log Archive: rickyp

In the 7 days ending Feb 4, 2019:

activity	#	time	miles		km		+m				load
Running	13	6:21:24	41.43	(9:12)	66.68	(5:43)	1032	20 /	22c	90%	249.0
Orienteering	3	1:17:50	9.38	(8:18)	15.1	(5:09)	96	44 /	49c	89%	63.7
Cycling (Road)	4	41:55									21.0
Total	18	8:21:09	50.82		81.78		1128	64 /	71c	90%	333.7

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Monday Feb 4, 2019 #

9 AM

Cycling (Road) 8:46 [2]
ahr:123 max:152

2.92km +5m avg 20.0km/h ITW

12 PM

Running warm up/down 6:23 [2] 0.81 km (7:53 / km)
ahr:128 max:167 shoes: inov8 Arctic Claw 300

Jog to crags + WU

Running race 31:51 [4] 4.35 km (7:19 / km) +272m 5:35 / km
ahr:160 max:177 shoes: inov8 Arctic Claw 300

Carnethy 7 Hills of Arthur's Seat Handicap

1st time along to this. Gave myself a start time of 12:29. Route is Crags, Seat, Nether, Crow, Dunsapie, Whinny and lastly Haggis Knowe. I luckily knew the route from looking at strava as a low turnout meant that there was never anyone to follow. Looking back it it my route on and off the Seat was not optimal so plenty of time to be made up.

1 PM

Running 2:46 [2] 0.53 km (5:13 / km) +9m 4:49 / km
shoes: inov8 Arctic Claw 300

Back to office

6 PM

Cycling (Road) 11:17 [2]
ahr:121 max:139

2.9km +58m avg 15.5km/h HFW

Sunday Feb 3, 2019 #

Event: ESOC Sprint-O incorporating Scottish Sprint Championships

11 AM

Running warm up/down 10:22 [2] 1.29 km (8:02 / km) +7m 7:49 / km
ahr:125 max:149 shoes: Mizuno Wave Rider 22

WU and drills

Orienteering race 15:48 [4] *** 3.89 km (4:04 / km) +41m 3:52 / km
spiked:20/21c shoes: Mizuno Wave Rider 22

Scottish Sprint Orienteering Champs - Race 1 Uphall North - M21 3.0km

Routegadget

Better course than I was expecting for the area but still not really technical enough and essentially a running race. Lots of 50:50 route choices.

Only time loss was 19s on #5 where I didn't see the ride though the block of green and had to go all the way round.

Running warm up/down 10:08 [2] 1.88 km (5:23 / km)
shoes: Mizuno Wave Rider 22

1 PM

Running warm up/down 13:54 [2] 1.97 km (7:03 / km) +6m 6:57 / km
ahr:126 max:144 shoes: Mizuno Wave Rider 22

Jog to start, WU and drills

2 PM

Running race 15:53 [4] *** 3.74 km (4:15 / km) +24m 4:07 / km
spiked:20/22c shoes: Mizuno Wave Rider 22

Scottish Sprint Orienteering Champs - Race 2 Uphall South - M21 2.9km

Routegadget

Better area than this morning but course included a timed out road crossing. Less time wasted - only 15s overall - but slower in comparison to the leaders as I wasn't able to push as hard in this 2nd race

Running warm up/down 10:12 [2] 1.72 km (5:56 / km) +18m 5:38 / km
shoes: Mizuno Wave Rider 22

3 PM

Orienteering 10:19 [2] 1.84 km (5:36 / km) +18m 5:21 / km
ahr:131 max:155 shoes: Mizuno Wave Rider 22

Collecting controls

Saturday Feb 2, 2019 #

Event: INT Scottish Night Championships

9 AM

Running 45:11 [2] 8.36 km (5:24 / km) +107m 5:05 / km
ahr:123 max:169 shoes: Mizuno Wave Rider 22

45 mins easy including doing some jobs and geocaching

6 PM

Running warm up/down 10:30 [2] 1.49 km (7:03 / km) +9m 6:50 / km
ahr:133 max:168 shoes: inov8 Arctic Claw 300

Jog to start, WU and drills

Orienteering race 51:43 [3] *** 9.37 km (5:31 / km) +37m 5:25 / km
ahr:156 max:180 spiked:24/28c shoes: inov8 Arctic Claw 300

Scottish Night Orienteering Champs at John Muir Country Park - M21 8.2km

Routegadget

Been to the area before but I knew at night it would be more tricky, especially on the sand dunes where I only briefly visited last time.

Winsplits confirms I lost time on 4 controls, which i agree with, totaling 3:39, the worst error being #12 2:06 where I didn't go far enough.

7 PM

Running warm up/down 10:01 [2] 1.67 km (6:00 / km) +2m 5:58 / km
ahr:136 max:166 shoes: inov8 Arctic Claw 300

Friday Feb 1, 2019 #

9 AM

Running 12:50 [2] 2.55 km (5:02 / km) +9m 4:57 / km
ahr:124 max:136 shoes: Mizuno Wave Rider 22

ITW

6 PM

Cycling (Road) 11:43 [2]
ahr:123 max:139

2.94km +58m avg 15.1km/h HFW

Thursday Jan 31, 2019 #

9 AM

Cycling (Road) 10:09 [2]

3.06km +7m avg 18.1km/h ITW

6 PM

Running 14:31 [2] 2.53 km (5:44 / km) +57m 5:09 / km
shoes: Mizuno Wave Rider 22

HFW

7 PM

Running warm up/down 14:02 [2] 2.27 km (6:11 / km) +15m 5:59 / km
shoes: inov8 X-TALON 212 Black/Yellow

WU jog to meadows and drills

Running tempo 30:00 [4] 7.57 km (3:58 / km)
shoes: inov8 X-TALON 212 Black/Yellow

Plan for tonight was originally the HBT hills session but a leak in the flat put a stopper on that. Got out and did a solo tempo session on the meadows whilst waiting for the plumber. Did it on the grass as was worried the paths would be slippy...they weren't.

6 x 5 min [60s]

When I got back the plumber was already there, floorboards were up, leak found and suspect pipe removed.

Running warm up/down 16:00 [2] 2.41 km (6:38 / km) +17m 6:25 / km
shoes: inov8 X-TALON 212 Black/Yellow

Jogging recoveries and jog back

Wednesday Jan 30, 2019 #

8 PM

Running 1:00:44 [2] 11.34 km (5:21 / km) +160m 5:00 / km
ahr:124 max:149 shoes: Mizuno Wave Rider 22

Long day travelling as was in Aylesbury for the day for work. Got the earlier flight back so had enough time for a 60 min easy leg stretcher round the Meadows and Queens Drive.

Tuesday Jan 29, 2019 #

7 AM

Running 1:06:06 [2] 10.2 km (6:29 / km) +320m 5:36 / km
ahr:128 max:165 shoes: Salomon Speedcross 4 (Grey)

ITW with 60 mins easy on the crags. Very slippy only in trails so didn't venture onto Whinny / Seat / Nether.

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