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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Cycling3 3:49:04
  Orienteering4 3:13:09 18.89(10:14) 30.4(6:21) 1014
  Swimming3 2:24:44
  Running5 1:51:58 12.43(9:01) 20.0(5:36) 191
  S & C1 1:00:00
  Total12 12:18:55 31.32 50.4 1205
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Thursday Aug 24 #

6 AM

Swimming 1:00:27 [2]

TTC Swim ~ 3580m
25m pool:
500m easy (breathing 3, 5, 7, 5, 3 each 100m)
200m Cruise
100m Max distance per stroke
2 x 100m Cruise [10s]

20m pool:
2x 60m build [10s]
200m Cruise [10s]
120m Cruise [10s]
40m Max [60s]
200m (easy, hard) [20s]
40m Max [120s]
100m TT - 1:21
400m Cruise
300m Cruise
200m Cruise 3/4 Catch up
120m Cruise 3/4 Catch up Chicken Wing
120m Cruise MDPS Fins
120m Cruise Chicken Wing
120m Easy

Wednesday Aug 23 #

7 PM

Running warm up/down 8:40 [2] 1.1 km (7:53 / km) +30m 6:56 / km
ahr:136 max:170 shoes: inov8 MUDCLAW 300

Wu & drills

Orienteering race (Sallowvallets) 55:51 [3] 7.8 km (7:10 / km) +270m 6:06 / km
ahr:136 max:164 shoes: inov8 MUDCLAW 300

R2T2 at Sallowvallets

Got stuck again, this time it was my fault as I had a proper o map and still picked a stupid route through some rough open.

Time losses:
#1 3:10 - hadn't got used to map / scale yet and overshot
#2 4:35 - same again running 400m past it until i figured it out
#3 5:00 - got stuck in the brambles and i couldn't see a way though so bailed. should have picked the safe but longer route from the off

Tuesday Aug 22 #

7 AM

Running 45:26 [1] 7.3 km (6:13 / km) +62m 5:58 / km
ahr:115 max:132 shoes: inov8 TRAILROC 255

Going to try open water swimming tonight so thought i would give the pool a miss this morning and just do 45 mins easy instead
7 PM

Swimming 24:00 [2]

TTC Brick Session ~ 1200m (2 laps of the lake)

First experience of open water swimming

Initially found breathing harder than swimming in the pool as it was colder and i wasn't used to it. Since i have been practising sighting now in the pool for a few months i was able to stay on line pretty well but it was amazing how much i would drift off line when i wasn't concentrating.
The second lap was much less stressful until firstly my right calf cramped up probably because it was cold and i wasn't kicking hard enough and then I got run over by a stupid boy on a canoe. I literally don't know how he didn't see me as I have bright yellow sleeves (which all the other swimmers said were really helpful as they could check where they were). Luckily he didn't connect with his paddle and only managed to capsize himself.

Running tempo 23:44 [3] 5.8 km (4:06 / km) +42m 3:57 / km
ahr:154 max:168 shoes: Mizuno Wave Rider 19

TTC Brick session run, 5 x 1.2km loop round the lake

Started off slow as calf was still crampy which didn't get better but also didn't get worse.

Monday Aug 21 #

6 PM

Running warm up/down 23:08 [2] 4.5 km (5:08 / km) +26m 5:00 / km
ahr:120 max:135 shoes: Mizuno Wave Rider 19

Short WU before circuits

S & C 1:00:00 [2]

Circuits at Cheltenham College.

Sunday Aug 20 #

9 AM

Cycling 1:41:03 [2]
ahr:116 max:145

48.2km +316m avg 28.7km/h

TTC club ride via Upton and Rhydd. Nice fast group of three of so with not much effort we were motoring along
12 PM

Cycling 1:53:30 [2]
ahr:120 max:155

47.6km +485m avg 25.2km/h

Not satisfied with the day's exercise so far I headed out for an extra loop after the post ride coffee stop. Did my Gretton/Dumbleton Loop. Made sure I did an effort up Overbury hill but unfortunately the descent was spoilt by a pram and a horse so could only reach 60km/h.

Was interesting to see the difference between riding in a group and on my own. When solo my hr was 4 bpm higher but avg speed 3.5km/h slower

Saturday Aug 19 #

8 AM

Swimming 1:00:17 [2]

TTC Swim ~ 3550m

Tough set:
600m WU
100m Max distance per stroke with fins
100m Pipe drill with fins
100m Windmill drill
200m Cruise
3 x 150m [30s] (100m Cruise + 50m fast)
3 x 150m [30s] (50m fast + 100m Cruise)
100m max effort - 1:25
2 x 250m [30s] (200m Cruise + 50m fast)
2 x 250m [30s] (50m fast + 200m Cruise)
100m max effort - 1:29
6 x 25m off 40s
100m WD
2 PM

Running warm up/down 11:00 [2] 1.3 km (8:28 / km) +31m 7:34 / km
ahr:138 max:166 shoes: inov8 MUDCLAW 300

WU & Drills

Orienteering race (Mallards Pike) 22:27 [4] *** 3.8 km (5:54 / km) +108m 5:10 / km
ahr:165 max:178 shoes: inov8 MUDCLAW 300

NGOC Chairman's Challenge at Mallards Pike - Course 3

Format was basically 3 score courses that in total had to be completed in 75 mins. Was worried when i was only 2.5 mins under my "allotted" time for this course as i had pushed quite hard but this turned out to be the hardest/longest course.
3 PM

Orienteering race (Mallards Pike) 17:11 [3] *** 2.7 km (6:22 / km) +69m 5:39 / km
ahr:156 max:175 shoes: inov8 MUDCLAW 300

Chairman's Challenge Course 2

Orienteering race (Mallards Pike) 16:52 [3] *** 3.2 km (5:16 / km) +57m 4:50 / km
ahr:153 max:166 shoes: inov8 MUDCLAW 300

Chairman's Challenge Course 1

Friday Aug 18 #

8 AM

Cycling 14:31 [2]
ahr:121 max:145

5.9km +58m avg 24.5km/h

IW
4 PM

Orienteering 1:20:48 [2] 12.9 km (6:16 / km) +510m 5:14 / km
ahr:125 max:156 shoes: inov8 MUDCLAW 300

Taping for my event at Sheepscombe

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