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Training Log: rickyp

In the last 7 days:

activity # timemileskm+m
  Running9 5:16:51 34.16(9:16) 54.98(5:46) 395
  Cycling (MTB)1 1:33:21
  Orienteering3 1:17:46 10.95(7:06) 17.62(4:25) 23865 /70c92%
  S & C1 30:00
  Total11 8:37:58 45.11 72.6 63365 /70c92%
  [1-5]10 8:07:58
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WeThFrSaSuMoTu

Tuesday Sep 25 #

6 AM

Running 1:30:41 [2] 16.31 km (5:34 / km) +40m 5:30 / km
ahr:121 max:143 shoes: Salomon Speedcross 4 (Grey)

90 mins easy round the other half of Aylesbury

Monday Sep 24 #

6 PM

Running 48:10 [2] 9.2 km (5:14 / km) +26m 5:10 / km
ahr:130 max:161 shoes: Salomon Speedcross 4 (Grey)

Easy recovery run round Aylesbury

Sunday Sep 23 #

11 AM

Running warm up/down 10:03 [1] 1.36 km (7:23 / km) +21m 6:52 / km
ahr:117 max:134 shoes: Hoka One One Clifton 4 (Red)

Jog to start, WU and drills

Orienteering race 48:10 [4] *** 10.7 km (4:30 / km) +171m 4:10 / km
max:185 spiked:30/34c shoes: Hoka One One Clifton 4 (Red)

SROC Urban event at Lancaster - Mens Open 8.3km

Routegadget

Nice area for an urban with good mix of town centre alley ways, uni campus and an intricate park plus a fair amount of climb. Good decision to race up here this weekend as it stayed dry.

Running-wise I was probably the fastest there but too many mistakes/route choice errors meant I was beaten into 3rd on the day:

Time losses (1:50):
#5 5-10s not checking behind a corner of a building
#6 <5s bad exit out of 5
#7 ~10s Hesitating looking if I could attack from the east. I concluded you couldn't but I didn't spot another set of stairs
#9 15s Didn't spot the bridge further along the river
#20 ~25s Thought I was looking for a wall end so searched there for ages and almost concluded it had been stolen before i saw the kite on a lampost.
#30 ~50s Inexcusable mistake, especially after yesterday's sprint events. Not paying attention in the uni campus and made a parallel error running up the side of a building too soon. I found a control but wrong code and then spent way too long relocating.

12 PM

Running warm up/down 9:41 [2] 1.07 km (9:03 / km) +4m 8:53 / km
ahr:121 max:169 shoes: Hoka One One Clifton 4 (Red)

WD discussing routechoices with Mark B

Saturday Sep 22 #

11 AM

Running warm up/down 14:59 [2] 2.34 km (6:24 / km) +20m 6:08 / km
ahr:139 max:176 shoes: Hoka One One Clifton 4 (Red)

Jog to start, WU and drills

Orienteering race 14:49 [4] *** 3.4 km (4:21 / km) +37m 4:08 / km
ahr:175 max:193 spiked:16/16c shoes: Hoka One One Clifton 4 (Red)

SROC sprint event at Lancaster University run 1 - Course 1 3.3km

Routegadget

Good fun little course around the North part of the map. Did a lot better than i did around here than at the JK 2015. Missed one short-cut on 4 and slow exiting 10 but otherwise just not running fast enough.
12 PM

Running warm up/down 14:11 [2] 2.45 km (5:47 / km) +20m 5:34 / km
shoes: Hoka One One Clifton 4 (Red)

Running warm up/down 10:27 [2] 1.33 km (7:51 / km) +15m 7:26 / km
ahr:140 max:163 shoes: Hoka One One Clifton 4 (Red)

Jog to start, WU and drills
1 PM

Orienteering race 14:47 [4] *** 3.52 km (4:12 / km) +30m 4:02 / km
max:190 spiked:19/20c shoes: Hoka One One Clifton 4 (Red)

SROC sprint event at Lancaster University run 2 - Course 1 3.4km

Routegadget

2nd part around the South part of the map with the residential halls. Not as challenging with legs offering little route choice. Only 5-10s mistake right at the end running past some steps that were hidden by a cycle shed.

Running warm up/down 15:29 [2] 2.65 km (5:51 / km) +28m 5:33 / km
ahr:30 max:145 shoes: Hoka One One Clifton 4 (Red)

extended WD with Hollie

Friday Sep 21 #

12 PM

S & C 30:00 [0]

Couldn't make after work again so did another lunchtime core session:
Sally up sally down Press ups: 2:10
3 x (4 x 45s) Core cicuit
6 min plank routine

Thursday Sep 20 #

6 PM

Running 56:12 [2] 10.45 km (5:23 / km) +58m 5:14 / km
ahr:133 max:156 shoes: Salomon Speedcross 4 (Grey)

Time contraints this evening and not wanting to do a tempo in the strong winds I headed out for another easy run as I also don't want to burn myself out. 60 mins easy along the river.

Wednesday Sep 19 #

10 AM

Cycling (MTB) 1:33:21 [2]
ahr:140 max:172

16.78km

Company day doing MTB in the Forest of Dean in the morning and then Go Ape in the afternoon. Did the medium Blue route then the harder Red route with 4 others. More tiring then I expected.
5 PM

Running 46:58 [2] 7.82 km (6:00 / km) +163m 5:26 / km
ahr:131 max:156 shoes: Salomon Speedcross 4 (Grey)

Did an easy 45 mins loop from Mallards Pike lake once Go Ape had finished. Felt very ploddy because i had eaten too much BBQ at lunch and I was still quite tired from the MTB this morning.

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