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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Running9 5:58:00 40.12(8:55) 64.57(5:33) 572
  Swimming (Pool)3 2:39:42
  Orienteering1 1:14:34 7.33(10:10) 11.8(6:19) 39224 /26c92%
  S & C1 1:00:00
  Total12 10:52:16 47.45 76.37 96424 /26c92%
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Tuesday Oct 24 #

6 AM

Swimming (Pool) 55:07 [2]

TTC Swim ~ 2310

Another good technique session. Really notice that my stroke is improving:
475m WU
5 x (50m Cuise + 15 treading water)
25m butterfly kick underwater hypoxic training (no fins) - just made it
100m cruise
2 x 100m (20m drill, 20m swim) - chicken wing, 3/4 catchup
2 x 80m pipe drill
2 x 80m 6:1:6
80m 3:1:3
80m Catchup 3, 2, 1, full
Stroke efficiency drills
4 x 100m Cruise [15s]
80m WD

Monday Oct 23 #

6 PM

Running warm up/down 20:08 [2] 3.5 km (5:45 / km) +20m 5:36 / km
shoes: Mizuno Wave Rider 19

Little jog before circuits

S & C 1:00:00 [2]

Circuits at Cheltenham College

Fist time i've been able to make it for 4 weeks. Probably was one of the reasons i found it tough today.

16 stations x 30s
16 stations x (30s, 40s, 30s)

Sunday Oct 22 #

12 PM

Running warm up/down 16:31 [2] 2.4 km (6:53 / km) +2m 6:51 / km
shoes: inov8 MUDCLAW 300

Jog to start, WU and drills

Orienteering race (Virtuous Lady) 1:14:34 [4] *** 11.8 km (6:19 / km) +392m 5:25 / km
spiked:24/26c shoes: inov8 MUDCLAW 300

CompassSport Cup Final hosted by DEVON at the Virtuous Lady - Brown 9.9km

Routegadget

Fairly good run, 1 mistake and 2 poor route choices. Was slipping an awful lot but probably so was everybody. Was on the the Adam Potter Pain Train from #6 till I lost him on the descent into 12. Was joint 2nd on the run in comp, 1s behind Murray Strain

Time losses:
#2 chose to contour. Seeing Murray fly along the bottom confirmed I made the wrong choice
#16 40s Left the path too early and had to fight through brambles
#18 90s Should have taken a bearing off the seat. Ended up having to relocate at 19
2 PM

Running warm up/down 10:06 [2] 1.4 km (7:13 / km) +14m 6:52 / km
shoes: inov8 MUDCLAW 300

Saturday Oct 21 #

8 AM

Swimming (Pool) 45:00 [2]

TTC Swim ~ 2600m

Big kick and technique session today:
400m WU
kicking drills
Hypoxic training
100m MDPS with fins
100m Easy
2 x 100m
2 x 75m (2nd rep breath every 5)
2 x 50m (2nd rep breath every 7)
4 x 25m (2nd rep breath every 9, 3rd+4th rep breath every 11)
Technique drills
12 PM

Running 1:24:23 [2] 13.3 km (6:21 / km) +265m 5:46 / km
shoes: Salomon Speedcross Vario Trail

An amble round Mallards Pike to check out the area for my Middle Level C in February. First 30 mins checking out start/finish locations and the runnability of green areas. Next 85 mins, a steady loop of the forest.

Friday Oct 20 #

6 PM

Running warm up/down 19:12 [2] 3.4 km (5:39 / km) +10m 5:34 / km
shoes: Mizuno Wave Rider 19

Jog to Mitton, WU
7 PM

Running tempo 26:45 [4] 7.35 km (3:38 / km) +110m 3:23 / km
shoes: Mizuno Wave Rider 19

TRC Kenyan Hills: 10 x Mitton Loop [20s]

Wasn't able to push myself as hard as last weeks, kept switching off on the downhills. Prefer hill reps over kenyan hills anyway.

Running warm up/down 16:30 [2] 2.96 km (5:34 / km)
shoes: Mizuno Wave Rider 19

Jogging recoveries, WD and jog back

Thursday Oct 19 #

6 AM

Swimming (Pool) 59:35 [2]

TTC Swim ~ 3070m

300m WU
100m Kick (BK)
100m FC Drill (catchup, finger drag)
100m kick (side)
4 x 50m build
150m Easy
3 x 200m Cruise [20s]
3 x 140m Back stroke [20s] - progressive reps
3 x 120m Cruise [20s]
3 x 80m Back stroke [20s] - progressive reps
3 x 40m Cruise [20s]
Breaskstroke drills
6 PM

Running 1:01:06 [2] 10.5 km (5:49 / km) +87m 5:35 / km
shoes: Salomon Speedcross Vario Trail

Had planned to run HFW but i forgot my running shoes. Decided then to do a flat 60 mins as TRC may be doing "hills" tomorrow. Went round the floodplains and startled many sheep.

Wednesday Oct 18 #

7 AM

Running warm up/down 12:52 [2] 1.6 km (8:02 / km)
shoes: Salomon Speedcross Vario Trail

WU + drills

Running tempo 21:00 [4] 5.45 km (3:51 / km)
shoes: Salomon Speedcross Vario Trail

Pre-Breakie Tempos: 3 x 7min [60s]

Flirted with the idea last night of doing a session before/on the way back from Aylesbury but didn't happen. Decided then I should do a fast session today but since the NGOC AGM is this evening I had to fit it in this morning.

Was glad my torch was still charged as needed it for 2/3 reps. Paces a little slower than last weeks 7 min rep but doesn't really matter.

Running warm up/down 15:45 [2] 2.51 km (6:16 / km)
shoes: Salomon Speedcross Vario Trail

Joggin recoveries, strides and WD
6 PM

Running 53:42 [2] 10.2 km (5:16 / km) +64m 5:06 / km
shoes: Salomon Speedcross Vario Trail

Just managed to fit in an easy Deerhurst loop before AGM

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