Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Nov 24, 2019:

activity	#	time	miles		km		+m				load
Running	10	7:10:16	47.28	(9:06)	76.09	(5:39)	999				276.4
Orienteering	4	2:26:11	10.24	(14:17)	16.48	(8:52)	655	13 /	16c	81%	90.8
S & C	2	1:30:00
Cycling (Road)	6	1:08:48									17.2
Total	22	12:15:15	57.52		92.57		1654	13 /	16c	81%	384.5
[1-5]	20	10:45:15

2:35

0:00

» now

Sunday Nov 24, 2019 #

Event: LOC Cumbrian Galoppen

10 AM

Running 11:17 [2] 1.16 km (9:44 / km) +49m 8:02 / km
ahr:124 max:148 shoes: inov8 Arctic Claw 300

Jog to start, WU and drills

11 AM

Orienteering race 1:10:58 [3] *** 10.43 km (6:48 / km) +299m 5:57 / km
ahr:156 max:178 spiked:13/16c shoes: inov8 Arctic Claw 300

LOC Orienteering Event at Bethecar Moor - Brown 8.5km

Routegadget

Was up for a nice run on the fell, I just didn't engage my brain for navigating straight away. I ran off at full speed following Claire Ward who I should have known was not on my course. Number 1 was probably the most tricky control with no close attack point so I should have made a plan. Should have figured out I was at number 9, should have relocated off the stream, should have taken a bearing off the stream once I knew where I was. About 10 mins wasted.

After that I enjoyed the course and the rekindling my NGOC days battling with Pete Ward who also was struggling to keep it together on the fells. Still one more opportunity to spoon it on #10 where I nav'ed perfectly to the wrong hill.

12 PM

Running warm up/down 10:22 [2] 1.4 km (7:24 / km) +32m 6:39 / km
shoes: inov8 Arctic Claw 300

Saturday Nov 23, 2019 #

11 AM

Orienteering 15:20 [2] *** 1.36 km (11:16 / km) +76m 8:49 / km
ahr:128 max:154 shoes: inov8 Arctic Claw 300

Orienteering Training at Haverthwaite Heights

1st exercise Compass and Contours

Orienteering 23:15 [2] *** 1.73 km (13:26 / km) +112m 10:09 / km
ahr:124 max:160 shoes: inov8 Arctic Claw 300

Exercise 2: Longer legs and relocation - but in reality map memory

12 PM

Orienteering 13:07 [2] *** 0.93 km (14:06 / km) +59m 10:42 / km
max:148 shoes: inov8 Arctic Claw 300

Exerceise 3: Control Pick no compass

1 PM

Orienteering 12:36 [2] *** 1.08 km (11:40 / km) +75m 8:40 / km
ahr:129 max:148 shoes: inov8 Arctic Claw 300

Exercise 4: Control pick no compass

Orienteering 10:55 [2] *** 0.95 km (11:29 / km) +34m 9:45 / km
shoes: inov8 Arctic Claw 300

Exercise 5: Contour only no compass

Friday Nov 22, 2019 #

7 AM

Running 40:15 [2] 7.41 km (5:26 / km) +52m 5:15 / km
ahr:130 max:142 shoes: Salomon Speedcross 4 (Grey) 2

Easy meadows

12 PM

Running 45:25 [2] 5.32 km (8:32 / km) +293m 6:42 / km
ahr:126 max:159 shoes: inov8 Arctic Claw 300

7 Hills of Arthur's Seat Recce with Neil showing me his shortcuts

Thursday Nov 21, 2019 #

7 AM

S & C 45:00 [0]

Circuits: 2 sets of 11 x 45s [15s] then 8 x 45s [15s]

8 AM

Cycling (Road) 19:30 [1]

5.87km +64m avg 18.1km/h HFW then ITW as I realised I had left my pass at home

6 PM

Cycling (Road) 10:43 [1]

2.89km +55m avg 16.2km/h HFW

7 PM

Running warm up/down 19:37 [2] 2.94 km (6:40 / km) +15m 6:30 / km
shoes: Mizuno Wave Rider 22 2

Wu and drills

Running tempo 53:43 [4] 14.0 km (3:50 / km) +57m 3:46 / km
max:170 shoes: Mizuno Wave Rider 22 2

14km Progression along Old Railway.

HBT were doing hill reps on steps which I didn't want to do so chose to do my own thing. Went back to the Old railway for a progression.

Wore leggings which was a mistake. Also had to find an emergency bush at 10km which wasn't ideal and then hard to get going again.

Running warm up/down 6:41 [2] 1.01 km (6:37 / km) +6m 6:26 / km
shoes: Mizuno Wave Rider 22 2

Wednesday Nov 20, 2019 #

7 AM

Running 42:32 [2] 7.84 km (5:26 / km) +48m 5:16 / km
ahr:121 max:142 shoes: Salomon Speedcross 4 (Grey) 2

Easy meadows laps then back to pick up my lunch then ITW

5 PM

Running 37:53 [2] 6.58 km (5:45 / km) +127m 5:15 / km
ahr:122 max:150 shoes: Salomon Speedcross 4 (Grey) 2

Bog and Killing Fields then HFW

Tuesday Nov 19, 2019 #

Note

Last night we had a very intellectual discussion on who was the best pound for pound runner and if there was a formula we could use to provide us with the answer. After trial and error we settled on what we now define as the Squattiswoode coefficient:

(BMI x VDOT²). Then divide by 10000 to get manageable numbers.

The higher the number the better pound for pound (road) runner. To provide some example numbers for context
Myself: 9.16
Purko: 7.84
Nixon: 9.01
James Taylor: 9.46
Eliud Kipchoge: 15.22
Jakob Ingebrigtsen: 13.31

We need to work out a women's conversion factor but underlying numbers seem fair. Feel free to calculate your score and provide feedback.

C • Sqauttiswoode coefficient 2

6 AM

S & C 45:00 [0]

WU
Core circuit 3 sets of 6 x 45s[10s]. 60s between sets
6 min plank circuit

8 AM

Cycling (Road) 8:45 [1]

2.95km +7m avg 20.3km/h ITW

5 PM

Running warm up/down 16:53 [2] 2.59 km (6:31 / km) +10m 6:24 / km
shoes: inov8 X-TALON 212 Cl Green

Jog to Killing Fields, WU and drills

Running tempo 10:00 [4] 2.5 km (4:00 / km) +10m 3:55 / km
shoes: inov8 X-TALON 212 Cl Green

10 min Tempo

Running 9:00 [5] 2.1 km (4:17 / km) +180m 3:00 / km
shoes: inov8 X-TALON 212 Cl Green

Power Hills: 4 x 60s [3mins] + 4 x 45s [2.5mins] + 4 x 30s [2mins]

Migrated over to Galloping Glen so i can jog the recoveries. It was better. I will continue here but start and finish the tempos here rather than on killing fields.

Running 44:54 [2] 6.57 km (6:50 / km) +30m 6:41 / km
shoes: Salomon Speedcross 4 (Grey) 2

Jogging recoveries, WD

7 PM

Cycling (Road) 11:00 [1]

2.74km +54m avg 15.0km/h HFW

Monday Nov 18, 2019 #

7 AM

Running 40:32 [2] 7.19 km (5:38 / km) +40m 5:29 / km
ahr:121 max:132 shoes: Salomon Speedcross 4 (Grey) 2

40 min easy Morning Meadows. Frosty

8 AM

Cycling (Road) 7:50 [1]

3.00km +7m avg 23.0km/h ITW

5 PM

Running 41:12 [2] 7.48 km (5:30 / km) +50m 5:20 / km
ahr:124 max:141 shoes: Mizuno Wave Rider 22 2

40 mins easy meadows

6 PM

Cycling (Road) 11:00 [1]

2.72km +51m avg 15.0km/h HFW

« Earlier | Later »