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Training Log Archive: rickyp

In the 7 days ending Jun 23:

activity # timemileskm+m
  Running16 6:58:36 44.96(9:19) 72.36(5:47) 1433
  Cycling (Road)8 1:38:36
  Orienteering3 48:12 7.49(6:26) 12.05(4:00) 12263 /64c98%
  Total23 9:25:24 52.45 84.41 155563 /64c98%

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MoTuWeThFrSaSu

Sunday Jun 23 #

12 PM

Running warm up/down 19:06 [2] 2.9 km (6:35 / km) +12m 6:27 / km
ahr:126 max:147 shoes: Hoka One One Clifton 4 (Red)

WU, drills and a go at the maze

Orienteering race 14:40 [4] *** 3.73 km (3:56 / km) +28m 3:47 / km
ahr:164 max:184 spiked:20/20c shoes: Hoka One One Clifton 4 (Red)

Sprint Scotland Race 3 at Bo'ness - Course 1 3.9km

Routegadget

Expected the area to be similar to yesterday afternoon and not as complicated as yesterday morning but there was added pressure starting within a EUOC train of Tam, Ali T before me and Ali Masson after me all at only 1 min intervals.

After 3 short controls in the estate followed by 2 easy running legs 4 and 5 I caught sight of Ali T probably more than a minute ahead shortly before I saw Ali M probably less than 1 minute behind. I really pushed on the long route choice legs staying safe on the roads without wiggling and this meant Ali M hadn't made the catch before diving back into the estate for one last loop. It got close but I didn't get caught and kept it clean unlike yesterday morning.

A fairly decent run rounding off a nice weekend of racing.
1 PM

Running warm up/down 16:02 [2] 2.82 km (5:41 / km) +14m 5:33 / km
ahr:132 max:143 shoes: Hoka One One Clifton 4 (Red)

7 PM

Running 46:58 [2] 8.83 km (5:19 / km) +62m 5:08 / km
ahr:126 max:138 shoes: Mizuno Wave Rider 22

45 mins easy on the meadows

Saturday Jun 22 #

11 AM

Running warm up/down 15:35 [2] 2.34 km (6:40 / km) +20m 6:23 / km
ahr:128 max:149 shoes: inov8 X-TALON 212 Black/Yellow

WU, drills and a go at the maze

Orienteering race 16:24 [4] *** 3.78 km (4:20 / km) +71m 3:58 / km
ahr:161 max:188 spiked:22/23c shoes: inov8 X-TALON 212 Black/Yellow

Sprint Scotland Race 1 at Bo'ness - Course 1 3.9km

Routegadget

Really enjoyed this. Tricky little housing estates with multiple alley ways and walls to cause some route choice headaches.

Picked the safe way to 1 and this allowed me to pre-plan some others and felt good through the first block.
The mistake came when I was pre planning the tricky leg 15-16. Since 14-15 was so easy I stopped naving to that was preplanning 16. When I got to 14 I had been looking at 15-16 so much I had managed to convince myself I was at 15 and set off to 16. The road layout was similar so it sort of made sense as well. Surprised at download when i mispunched but then it all made sense.
Annoying as this was a going really well.
12 PM

Running warm up/down 10:58 [2] 1.53 km (7:10 / km) +19m 6:45 / km
ahr:121 max:134 shoes: inov8 X-TALON 212 Black/Yellow

4 PM

Running warm up/down 14:08 [2] 1.97 km (7:10 / km) +9m 7:01 / km
ahr:128 max:154 shoes: Hoka One One Clifton 4 (Red)

WU, drills and a go at the maze
5 PM

Orienteering race 17:08 [4] *** 4.54 km (3:46 / km) +23m 3:41 / km
ahr:169 max:190 spiked:21/21c shoes: Hoka One One Clifton 4 (Red)

Sprint Scotland Race 2 at Bo'ness - Course 1 4.2km

Routegadget

Easier area but therefore I was running harder and was right on the limit for making errors. Credit to Felly for making full use of the area and planning a course with route choice and traps.

Hadn't pre planned #4 and made a quick decision to go left with right possibly shorter. Think I took the longer routes on 7, 9, 11, 12 and 13. Only spotted the trap at 16 at the last minute when i saw the guy I was catching ahead go round.

50-50 routechoices round the roads at the end. Another good event.

Running warm up/down 10:08 [2] 1.57 km (6:27 / km) +9m 6:16 / km
ahr:130 max:162 shoes: Hoka One One Clifton 4 (Red)

Friday Jun 21 #

8 AM

Cycling (Road) 7:06 [1]
ahr:118 max:136

2.97km +7m avg 25.1km/h ITW
5 PM

Cycling (Road) 10:35 [1]
ahr:109 max:130

2.87km +57m avg 16.3km/h HFW

Thursday Jun 20 #

8 AM

Running 14:07 [2] 2.57 km (5:30 / km) +9m 5:24 / km
ahr:121 max:130 shoes: Salomon Speedcross 4 (Grey)

ITW
5 PM

Cycling (Road) 11:30 [1]
ahr:115 max:131

2.87km +55m avg 15.0km/h HFW
6 PM

Cycling (Road) 24:58 [2]
ahr:121 max:140

6.9km +123m avg 16.6km/h To Swanston
7 PM

Running warm up/down 10:58 [2] 1.34 km (8:11 / km) +23m 7:32 / km
ahr:120 max:143 shoes: inov8 X-TALON 212 Cl Green

WU and drills

Running race 23:04 [4] 4.29 km (5:23 / km) +324m 3:54 / km
max:182 shoes: Salomon Speedcross 4 (Grey)

Allermuir Gallop

Only 5s faster than 4 years ago. WASP yesterday not the best idea if I wanted a quick time - which I didn't - I just treated it as training.

18s quicker to the top. cba on the way down as I was on my own.
8 PM

Running warm up/down 6:13 [2] 0.96 km (6:29 / km) +20m 5:52 / km
ahr:128 max:149 shoes: inov8 X-TALON 212 Cl Green

Cycling (Road) 17:30 [1]

6.5km +40m avg 21.7km/h Back from Swanston

Wednesday Jun 19 #

8 AM

Cycling (Road) 8:20 [1]
ahr:111 max:138

2.99km +7m avg 21.5km/h ITW
12 PM

Running warm up/down 2:34 [2] 0.5 km (5:08 / km)
max:129 shoes: inov8 X-TALON 212 Cl Green

To WASP
1 PM

Running 35:09 [4] 5.67 km (6:12 / km) +386m 4:37 / km
ahr:169 max:186 shoes: inov8 X-TALON 212 Cl Green

WASP

Good conditions, just not able to run as fast as I've done it previously. Had a good battle with Jill up MFD

Running warm up/down 3:11 [2] 0.49 km (6:30 / km) +8m 6:00 / km
ahr:139 max:146 shoes: inov8 X-TALON 212 Cl Green

Back to office
6 PM

Running 50:30 [2] 7.82 km (6:27 / km) +249m 5:34 / km
ahr:128 max:156 shoes: inov8 X-TALON 212 Cl Green

Flirted with the idea of either the 2 mile race or sprintelope. Then decided nope and opted for an easy lap of bog than round the back of the seat on the way HFW

Tuesday Jun 18 #

8 AM

Running 57:47 [2] 10.2 km (5:40 / km) +109m 5:23 / km
ahr:125 max:147 shoes: Salomon Speedcross 4 (Grey)

ITW the long route but keeping it very easy and flat as everything tired after yesterday
6 PM

Cycling (Road) 10:35 [2]
ahr:120 max:132

2.62km +52m avg 14.9km/h HFW

Monday Jun 17 #

8 AM

Cycling (Road) 8:02 [1]
ahr:111 max:136

2.99km +7m avg 22.0km/h ITW
6 PM

Running 14:02 [2] 2.52 km (5:34 / km) +56m 5:01 / km
ahr:126 max:145 shoes: Salomon Speedcross 4 (Grey)

HFW
7 PM

Running warm up/down 20:52 [2] 4.16 km (5:01 / km) +17m 4:55 / km
ahr:126 max:140 shoes: inov8 X-TALON 212 Black/Red

Jog down to Killing Fields plus WU lap

Running tempo 20:00 [4] 5.85 km (3:25 / km) +27m 3:21 / km
max:191 shoes: inov8 X-TALON 212 Black/Red

HBT MPC: Tempos on Killing Fields 5 x 4 mins [90s]

Running solo off the front. Running off feel and happy pace was faster than expected, especially after yesterday's race

Running warm up/down 27:14 [2] 4.03 km (6:45 / km) +60m 6:17 / km
ahr:133 max:157 shoes: inov8 X-TALON 212 Black/Red

Jogging recoveries and slow jog back

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