Training Log Archive: rickypIn the 7 days ending Jan 9, 2017:
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Monday Jan 9, 2017 #
Note
Sunday Jan 8, 2017 #
Running warm up/down 6:33 [2] 1.0 km (6:33 / km) +27m 5:46 / km
ahr:136 max:159 shoes: inov8 MUDCLAW 300
Orienteering race (West Woods) 50:02 [4] *** 7.8 km (6:25 / km) +162m 5:49 / km
ahr:168 max:180 spiked:15/19c shoes: inov8 MUDCLAW 300
No other events on nearby meant i was back here again today.
Much easier in the day and much less misty. Still managed to do worse on a short leg that i also ran last night, taking 41s longer - I guess i was being more careful with my bearings yesterday. At other controls, visiting them previously definitely helped (such as #3) as i just ran to the large fir tree rather than on a bearing to an earth bank.
Saturday Jan 7, 2017 #
Swimming (Pool) 50:22 [2]
Since today was the first Saturday session of the year, the aim of the session was to find our CSS (Critical swim speed). Basicaly just a 400m time trial followed by a 200m time trial. My 400m time was 6:16 which i was happy with but my 200 was only 3:11 because my arms were still tired.
Running warm up/down 5:00 [3] 0.4 km (12:30 / km)
ahr:153 max:178 shoes: inov8 MUDCLAW 300
Orienteering race (West Woods) 1:01:04 [3] *** 7.45 km (8:12 / km) +168m 7:22 / km
ahr:156 max:181 spiked:13/23c shoes: inov8 MUDCLAW 300
Very misty so visibiliity was down below 10m. Couple this with lots of brambles and very muddy footpaths resulting in a really hard orienteering session as running was tough but nav was even more difficult. Bearings had to be spot on as it was impossible to scan for the kite once in the circle, especially depressions.
Was going reasonably well, bearing in mind the conditions, until the last control where i didn't leave enough time to find it and so missed it out but was then late anyway.
Thursday Jan 5, 2017 #
Running 25:46 [3] 5.2 km (4:57 / km) +51m 4:43 / km
ahr:154 max:165 shoes: Mizuno Wave Rider 18
Wednesday Jan 4, 2017 #
S & C 1:00:00 [0]
Will update with actual exercises later but the gist was:
Warm-up
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x10 Lat Pulldowns (9, 10, 10 plates)
3x8 Back Squat (40, 50, 50kg)
3x8 Front Squat (40, 50, 50kg)
3 Deadlift (40, 50, 50kg)
3x Bench press(4 x 50, 7 x 50, 2 x 50kg)
Tuesday Jan 3, 2017 #
Running 1:07:43 [3] 12.8 km (5:17 / km) +297m 4:44 / km
ahr:150 max:172 shoes: inov8 Race Ultra 290