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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Jan 26, 2020:

activity # timemileskm+mload
  Running11 7:10:40 48.19(8:56) 77.55(5:33) 806223.2
  Orienteering2 2:06:11 15.97(7:54) 25.7(4:55) 759159.5
  S & C2 1:10:15
  Cycling (Road)2 20:438.1
  Total14 10:47:49 64.16 103.25 1565390.8
  [1-5]13 9:35:15

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MoTuWeThFrSaSu

Sunday Jan 26, 2020 #

10 AM

Running warm up/down 11:45 [2] 2.18 km (5:23 / km) +16m 5:12 / km
ahr:136 max:157 shoes: Mizuno Wave Rider 22 2

Jog over to the Seat

Running warm up/down 3:25 intensity: (14 @1) + (42 @2) + (2:19 @3) + (10 @4) 0.44 km (7:46 / km) +26m 5:58 / km
ahr:143 max:161 shoes: inov8 Arctic Claw 300

Orienteering race 1:09:37 intensity: (27 @1) + (10 @2) + (6:57 @3) + (55:33 @4) + (6:30 @5) 11.82 km (5:53 / km) +651m 4:37 / km
ahr:170 max:190 shoes: inov8 Arctic Claw 300

EUOC Big Weekend - Brown 9.2km

Routegadget

Two stupid misses put a downer on this but enjoyed the run none the less and felt strong all weekend

Nathan caught me after I was a prat on 27 and then I just worked hard to stay ahead which I managed.
11 AM

Running warm up/down 14:44 [2] 2.24 km (6:34 / km) +19m 6:17 / km
ahr:140 max:163 shoes: Mizuno Wave Rider 22 2

Saturday Jan 25, 2020 #

Event: Big Weekend - Edinburgh City Urban Race
 
9 AM

Running warm up/down 7:49 [2] 1.51 km (5:11 / km) +13m 4:58 / km
ahr:132 max:146 shoes: Hoka One One Clifton 4 (Red)

To Pollock

Running warm up/down 14:43 [2] 2.52 km (5:51 / km) +13m 5:42 / km
ahr:142 max:164 shoes: Hoka One One Clifton 4 (Red)

Jog to start, WU and drills

Orienteering race 56:34 intensity: (13 @0) + (48 @1) + (12 @2) + (6:06 @3) + (42:19 @4) + (6:56 @5) 13.89 km (4:04 / km) +109m 3:55 / km
ahr:171 max:188 shoes: Hoka One One Clifton 4 (Red)

Edinburgh City Race - Men's Open 9.3km

Routegadget

I tried to figure out where the course would go before running and I didn't get it right, but fortunately, this meant the course was easier than I anticipated. No real traps and the route choices were very much 50:50 so tended to just pick a route then go.

Once back into Blacket I slowed down a little and ensured I nailed the routes. At the road crossing I then pre-planned the rest of the course round Pollock and managed to not waste any time.

Time loss:
#7 10s wrong route choice going right
#10 10s missing cut through out of 9
12 PM

Running warm up/down 11:06 [2] 1.77 km (6:17 / km) +12m 6:05 / km
ahr:144 max:164 shoes: Hoka One One Clifton 4 (Red)

Friday Jan 24, 2020 #

7 AM

Running 1:20:55 intensity: (26 @0) + (6:37 @1) + (59:09 @2) + (13:35 @3) + (1:08 @4) 13.8 km (5:52 / km) +301m 5:17 / km
ahr:130 max:162 shoes: inov8 X-TALON 212 Black/Yellow

80 mins easy via Braids and Mortonhall
9 AM

Cycling (Road) 7:39 intensity: (9 @0) + (4:59 @1) + (1:20 @2) + (1:11 @3)
ahr:113 max:134

2.967km +6.6m avg 23.7km/h ITW
6 PM

Cycling (Road) 13:04 intensity: (20 @0) + (5:41 @1) + (5:26 @2) + (1:37 @3)
ahr:119 max:144

3.84km +54.1m avg 17.6km/h HFW

Thursday Jan 23, 2020 #

7 AM

Running 14:35 intensity: (11 @0) + (5:04 @1) + (8:17 @2) + (1:03 @3) 2.29 km (6:21 / km) +29m 5:59 / km
ahr:123 max:140 shoes: Mizuno Wave Rider 22 2

To/from Gym

S & C 45:00 [0]

Circuits: 2 sets of 12 x 45s [15s] + 2 min squat/burpee ladder
6 PM

Running 1:12:35 intensity: (29 @0) + (4:16 @1) + (44:14 @2) + (20:02 @3) + (3:34 @4) 13.54 km (5:22 / km) +169m 5:03 / km
ahr:135 max:165 shoes: Mizuno Wave Rider 22 2

70 mins easy Queens Drive and meadows plus 6 x 30s hill sprints.

Concluded hamstring was just DOMS from Sunday

Wednesday Jan 22, 2020 #

7 AM

Running 1:01:54 intensity: (31 @0) + (4:43 @1) + (54:40 @2) + (2:00 @3) 11.86 km (5:13 / km) +53m 5:06 / km
ahr:127 max:143 shoes: Mizuno Wave Rider 22 2

Another easy run round the hole that is Aylesbury. No screwdriver in the company flats so wasn't able to reattach my torch to its mount. Therefore I had to stick to the main roads again. Hamstring felt better today but kept it just to 60 mins.

Tuesday Jan 21, 2020 #

6 PM

Running 54:03 [2] 9.31 km (5:48 / km) +51m 5:39 / km
ahr:135 max:164

Not the most ideal run. Bailed on session as hamstring is a little tight from the weekend and then my torch fell off its mount. Sacked it in after 50
8 PM

S & C 25:15 [0]

Core on the floor: 3 sets of 8 x 45s [15s]

Monday Jan 20, 2020 #

7 AM

Running 32:20 intensity: (1:00 @1) + (28:29 @2) + (2:51 @3) 6.62 km (4:53 / km) +36m 4:45 / km
ahr:130 max:144 shoes: Mizuno Wave Rider 22 2

30 mins easy meadows with JT
4 PM

Running 50:46 [2] 9.47 km (5:22 / km) +68m 5:11 / km
ahr:143 max:167 shoes: Mizuno Wave Rider 22 2

50 mins easy geocaching loop via the canal and George Watsons

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