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Training Log Archive: rickyp

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running12 4:58:42 29.5(10:07) 47.48(6:17) 1650
  Orienteering3 2:51:58 16.74(10:16) 26.94(6:23) 76659 /69c85%
  Cycling (Road)4 37:57
  Total18 8:28:37 46.24 74.42 241659 /69c85%

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MoTuWeThFrSaSu

Sunday Mar 31 #

1 PM

Running warm up/down 13:09 [2] 1.02 km (12:54 / km) +124m 8:01 / km
ahr:125 max:151 shoes: inov8 X-TALON 212 Cl Green

Jog to start, WU and drills
2 PM

Orienteering race 1:31:57 [3] *** 12.96 km (7:06 / km) +499m 5:57 / km
ahr:158 max:176 spiked:26/30c shoes: inov8 X-TALON 212 Cl Green

FVO SOL at Dumyat - Black 10.9km

Routegadget

Another new area for me but this time I knew what I was expecting.

Runnability was a bit better than at the CSC at Dunrod but still felt tough going through terrain. Started 12 mins behind so catching Andrew at 11 was a nice sight. A few small misses early on but after that was fairly clean. Probably should have taken some food with me as had no energy for the 10 control orange course in the woods at the end.
3 PM

Running warm up/down 10:14 [2] 1.62 km (6:19 / km) +26m 5:51 / km
ahr:121 max:135 shoes: inov8 X-TALON 212 Cl Green

Saturday Mar 30 #

1 PM

Running warm up/down 18:57 [2] 2.17 km (8:44 / km) +176m 6:13 / km
ahr:131 max:163 shoes: inov8 Arctic Claw 300

Jog to start, WU and drills

Orienteering race 47:55 [4] *** 6.81 km (7:02 / km) +208m 6:06 / km
ahr:163 max:180 spiked:14/19c shoes: inov8 Arctic Claw 300

Scottish Middle Distance Champs at Birnam Hill - Course 1 5.8km

Routegadget

Nice area that I haven't run on before. With the start at the top of the hill this was always going to be a downhill / contouring course but I was still suprised with the amount of time i was climbing. Moving alright but nothing special

Two mistakes; 1 min on 5 and 2 mins on 12 meant that Andrew pipped me.
2 PM

Running warm up/down 10:12 [1] 1.15 km (8:52 / km) +28m 7:54 / km
ahr:114 max:155 shoes: inov8 Arctic Claw 300

Friday Mar 29 #

8 AM

Running 12:17 [2] 2.53 km (4:51 / km) +9m 4:46 / km
ahr:126 max:140 shoes: Mizuno Wave Rider 22

ITW
1 PM

Running 44:10 [3] 6.76 km (6:32 / km) +328m 5:15 / km
ahr:142 max:188 shoes: inov8 X-TALON 212 Cl Green

Hadn't planned to go out at lunchtime but my colleague mentioned he was going with a few others. For once I had all my stuff with me and I had declined his offer numerous times before now that I thought I had to accept.

45 mins steady on the seat
6 PM

Cycling (Road) 10:18 [2]
ahr:126 max:141

2.88km +54m avg 16.8km/h HFW

Thursday Mar 28 #

9 AM

Cycling (Road) 7:39 [2]
ahr:119 max:146

3.00km +7m avg 23.6km/h ITW
6 PM

Running 15:32 [2] 2.82 km (5:30 / km) +61m 4:58 / km
ahr:123 max:146 shoes: Mizuno Wave Rider 22

HFW
7 PM

Running 1:12:29 [2] 12.74 km (5:41 / km) +265m 5:09 / km
ahr:127 max:156 shoes: Salomon Speedcross 4 (Grey)

Legs battered after yesterdays WASP effort so kept it easy and looped around Mortonhall

Wednesday Mar 27 #

9 AM

Cycling (Road) 9:01 [1]

2.97km +8m avg 19.8km/h ITW
12 PM

Running warm up/down 2:39 [2] 0.51 km (5:12 / km)
ahr:120 max:133 shoes: inov8 X-TALON 212 Cl Green

Jog to WASP
1 PM

Running 34:08 [4] 5.65 km (6:02 / km) +388m 4:30 / km
ahr:167 max:188 shoes: inov8 X-TALON 212 Cl Green

WASP

New shoes + rest day yesterday + good underfoot conditions = pb 34:08 (-70s)

Running warm up/down 2:44 [2] 0.48 km (5:42 / km) +9m 5:12 / km
shoes: inov8 X-TALON 212 Cl Green

Back to office
6 PM

Cycling (Road) 10:59 [2]
ahr:125 max:133

2.9km +55m avg 15.9km/h HFW
7 PM

Running warm up/down 7:53 [2] 0.91 km (8:40 / km) +6m 8:23 / km
ahr:125 max:155 shoes: Mizuno Wave Rider 22

WU and drills
8 PM

Orienteering race 32:06 [3] ** 7.17 km (4:29 / km) +59m 4:18 / km
ahr:146 max:168 spiked:19/20c shoes: Mizuno Wave Rider 22

ESOC Training at Oxangs and the Steils

Routegadget

Tonight everyone was testing the Maprun app for the first time, not they were to know I have got very accustomed to it thanks to NGOC. Nice 40 mins score. Hard to pre-plan in the Steils due to the limited ways to get in / out.

Got given a paper map as well as the app and near the end I checked the phone to confirm which controls I had left. To my surprise there was an extra one that wasn't on the map (#52) but luckily it was near where I was just heading towards. I was the only one that spotted it.

Tuesday Mar 26 #

Note
(rest day)

Aylesbury + pub quiz = no time

Monday Mar 25 #

7 AM

Running 54:18 [2] 9.12 km (5:57 / km) +230m 5:17 / km
ahr:120 max:145 shoes: inov8 X-TALON 212 Black/Yellow

Easy geocaching loop from parent's home

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