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Training Log Archive: rickyp

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running17 5:41:00 36.99(9:13) 59.53(5:44) 1405
  Orienteering4 2:42:54 16.63(9:48) 26.76(6:05) 66065 /70c92%
  Football1 1:00:00
  Cycling (Road)4 38:42
  Total22 10:02:36 53.62 86.29 206565 /70c92%

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Sunday Apr 14 #

12 PM

Running warm up/down 23:19 [2] 3.55 km (6:34 / km) +54m 6:06 / km
ahr:121 max:132 shoes: inov8 X-TALON 212 Cl Green

Jog to start, drills

Orienteering race 1:33:14 [3] *** 12.74 km (7:19 / km) +531m 6:03 / km
max:171 spiked:17/19c shoes: inov8 X-TALON 212 Cl Green

Scottish Spring SOL at Falkland Estate - Black 10.6km

Routegadget

I rate the area although people on other courses were not so keen. Nice forest to start with, and then some steep open fell with some thick forest to finish.

No big misses at all. A daft route choice on 16 as I couldn't face hacking back to 13 and fancied visiting the monument.
2 PM

Running warm up/down 10:01 [2] 1.67 km (6:00 / km) +4m 5:56 / km
ahr:122 max:153 shoes: inov8 X-TALON 212 Cl Green

Saturday Apr 13 #

1 PM

Running warm up/down 10:39 [2] 1.8 km (5:55 / km) +5m 5:50 / km
ahr:127 max:137 shoes: inov8 X-TALON 212 Cl Green

WU and drills

Orienteering race 29:09 [4] *** 5.81 km (5:01 / km) +35m 4:52 / km
ahr:169 max:185 spiked:19/21c shoes: inov8 X-TALON 212 Cl Green

Scottish Spring Middle at Tentsmuir - Brown 5.3km

Routegadget

Hadn't been to Tentsmuir before but had heard good things about it. Was expecting it to be a small area with lots of changes of direction. Too my surprise it was a fairly linear course with path legs so I ran fast right on the limit of my nav ability.

Clean until 6 when i didn't follow my plan. 7 and 8 had some hesitation in the vague contours but was actually on line. Got caught by Finn at 9 but did my own thing which was good on 13 as i got there before him via the path. After that the Carcas Express travelling at speed and I hopped on board for the final 6 controls.
2 PM

Running 10:18 [2] 1.73 km (5:57 / km) +7m 5:50 / km
ahr:131 max:152 shoes: inov8 X-TALON 212 Cl Green

5 PM

Running warm up/down 10:37 [2] 1.53 km (6:56 / km) +8m 6:46 / km
ahr:134 max:157 shoes: Mizuno Wave Rider 22

Wu and drills
6 PM

Orienteering race 19:35 [3] *** 4.12 km (4:45 / km) +50m 4:29 / km
spiked:29/30c shoes: Mizuno Wave Rider 22

Scottish Spring Sprint at Falkland - Course 1 4.1km

Routegadget

Nobody was sure what to expect from Falkland but it wasn't at all what I had anticipated. 19 controls in the Palace gardens, 6 controls in a park then 5 in the streets. I found it really hard to pre-plan with so many short controls and was picking daft routes. Was happy when it finally got into the streets and I could get my head up and run. Definitely something to work on.

Running warm up/down 9:43 [2] 1.72 km (5:39 / km) +18m 5:22 / km
shoes: Mizuno Wave Rider 22

Friday Apr 12 #

8 AM

Running 12:10 [2] 2.52 km (4:50 / km) +9m 4:45 / km
ahr:129 max:140 shoes: Mizuno Wave Rider 22

ITW
6 PM

Cycling (Road) 11:43 [1]
ahr:113 max:139

2.88km +61m avg 14.8km/h HFW

Thursday Apr 11 #

8 AM

Running 12:16 [2] 2.53 km (4:51 / km) +10m 4:45 / km
ahr:135 max:146

ITW
6 PM

Running 45:31 [2] 7.74 km (5:53 / km) +260m 5:02 / km
ahr:135 max:159 shoes: Salomon Speedcross 4 (Grey)

Easy HFW via the seat

Wednesday Apr 10 #

8 AM

Cycling (Road) 8:17 [1]

3.01km +7m avg 21.8km/h ITW
12 PM

Running warm up/down 2:32 [2] 0.52 km (4:52 / km)
ahr:125 max:140 shoes: inov8 X-TALON 212 Black/Yellow

To WASP
1 PM

Running 35:26 [4] 5.65 km (6:16 / km) +386m 4:40 / km
ahr:164 max:182 shoes: inov8 X-TALON 212 Black/Yellow

WASP

Sunny and packed with with tourists as I think schools are off. Took it steady on the climbs and ran up all of them. Just had nothing on the downs.

Running 2:44 [2] 0.47 km (5:49 / km) +7m 5:25 / km
shoes: inov8 X-TALON 212 Black/Yellow

Back to office
6 PM

Running 14:40 [2] 2.59 km (5:40 / km) +60m 5:04 / km
ahr:130 max:149 shoes: inov8 X-TALON 212 Black/Yellow

HFW
7 PM

Running warm up/down 11:21 [2] 2.0 km (5:41 / km) +30m 5:17 / km
ahr:136 max:165 shoes: Salomon Speedcross 4 (Grey)

Jog down to Bruntsfiled links, Drills and 3 x hill reps
8 PM

Orienteering 20:56 [3] *** 4.09 km (5:07 / km) +44m 4:51 / km
ahr:144 max:161 shoes: Salomon Speedcross 4 (Grey)

ESOC training on Bruntsfield Links.

4 x 1km courses. Blank map apart from control circles. Focus on bearing and distance. Got better as went on.

Running warm up/down 2:54 [2] 0.48 km (6:03 / km) +18m 5:05 / km
shoes: Salomon Speedcross 4 (Grey)

Jog home

Tuesday Apr 9 #

7 AM

Running 56:12 [2] 10.61 km (5:18 / km) +140m 4:58 / km
ahr:126 max:146 shoes: Mizuno Wave Rider 22

Easy long road route ITW
12 PM

Football 1:00:00 [3]

5 a side on half the hall
6 PM

Cycling (Road) 10:47 [2]
ahr:122 max:136

2.67km +54m avg 14.9km/h HFW

Monday Apr 8 #

8 AM

Cycling (Road) 7:55 [1]
ahr:113 max:129

3.00km +7m avg 22.7km/h ITW
6 PM

Running 18:17 [2] 3.27 km (5:35 / km) +92m 4:54 / km
ahr:127 max:169 shoes: Mizuno Wave Rider 22

HFW
7 PM

Running warm up/down 9:02 [2] 1.82 km (4:58 / km) +12m 4:48 / km
ahr:129 max:143 shoes: Mizuno Wave Rider 22

Jog to Observatory road

Running hills 17:09 [4] 2.91 km (5:54 / km) +233m 4:13 / km
max:174 shoes: Mizuno Wave Rider 22

HBT MPC Hills: 4 x Blackford Hill

Not a big turnout and wearing the wrong shoes but enjoyed it none the less.

Running 26:09 [2] 4.42 km (5:55 / km) +52m 5:35 / km
shoes: Mizuno Wave Rider 22

Jogging downhill recoveries and jog back

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