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Training Log Archive: rickyp

In the 7 days ending Feb 6, 2017:

activity	#	time	miles		km		+m				load
Running	9	5:55:20	43.03	(8:15)	69.25	(5:08)	732				263.1
Swimming (Pool)	2	2:07:00									63.5
Orienteering	2	27:40	3.48	(7:57)	5.6	(4:56)	47	22 /	25c	88%	29.4
Total	12	8:30:00	46.51		74.85		779	22 /	25c	88%	356.0

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Monday Feb 6, 2017 #

8 AM

Running 24:31 [3] 5.29 km (4:38 / km) +50m 4:26 / km
ahr:157 max:174

7 PM

Running 46:15 [2] 8.9 km (5:12 / km) +26m 5:07 / km
shoes: Mizuno Wave Rider 18

Wet uninspiring jog round Northway and Mitton

Sunday Feb 5, 2017 #

Event: ESOC Sprint-O

11 AM

Running warm up/down 14:38 [2] 1.7 km (8:36 / km)
shoes: inov8 Race Ultra 290

Jog over to the start, warm up and drills

Orienteering race (Bughtlin) 20:42 [4] *** 4.6 km (4:30 / km) +35m 4:20 / km
ahr:167 max:180 spiked:22/25c shoes: inov8 Race Ultra 290

ESOC Sprint-O Race 1 at Bughtlin. MO 3.1km

Routegadget

Able to make the first race before my train home but my lack of sprint orienteering training for ages told as i was unable to plan ahead at all. Race kind of fell apart at the end making a large error on 24.

12 PM

Orienteering warm up/down 6:58 [2] 1.0 km (6:58 / km) +12m 6:34 / km
ahr:129 max:141 shoes: inov8 Race Ultra 290

Jog back to download with Rona

Saturday Feb 4, 2017 #

2 PM

Running 1:36:40 [3] 15.6 km (6:12 / km) +596m 5:12 / km
ahr:152 max:174 shoes: inov8 Race Ultra 290

Made sure I got to Edinburgh with plenty of time to go for a run on the seat. Had somehow forgotten to drink anything today so felt terrible on the climbs.

Friday Feb 3, 2017 #

Note
(rest day)

Driving up to Harrogate after after work. Will carry on up to Edinburgh Saturday morning. Traffic around Birmingham scuppered any plans to go for a run once i reached Harrogate as it was too late.

Thursday Feb 2, 2017 #

6 AM

Swimming (Pool) 1:09:24 [2]

TTC Swim ~ 3380m

Endurance again today. Warm up and drills then main session was:
400m easy
400m CSS+5 - I did CSS+6
400m pull buoy, band and paddles
400m easy
400m CSS+3 - I did CSS+2
400m pull buoy, band and paddles (10+2)

7 PM

Running 1:05:00 [3] 14.2 km (4:35 / km) +37m 4:31 / km
ahr:138 max:157 shoes: Mizuno Wave Rider 18

Was on my way to the HOC event but heavy traffic and a phone rapidly running out of charge forced me to bail and head home. Did a 60 minute steady run which is similar to what i would have done anyway.

Wednesday Feb 1, 2017 #

7 PM

Running warm up/down 21:29 [2] 3.32 km (6:28 / km)
ahr:154 max:184 shoes: Mizuno Wave Rider 18

Jog over to the leisure centre, jog with the group over to Morrisons then warm up and drills

Running tempo 26:47 [4] 7.71 km (3:28 / km)
ahr:173 max:186 shoes: Mizuno Wave Rider 18

TTC Run Km reps. Ended up being 8 x 0.97km [60s]

Coach used last weeks 3.2km times to work out paces but i figured that since those were done on sub-par conditions they were basically useless. Mine was supposed to be 3:43s but after i ran the first at 3:27 min/km i decided to carry on and was actually pretty consistent
3:27, 27, 29, 28, 27, 31, 30, 27

*****
Edit: After reading up on it: it looks like i was running at my interval pace rather than my threshold pace. Oh well. Still felt like a quality session

8 PM

Running warm up/down 9:38 [2] 1.73 km (5:34 / km)
ahr:136 max:148 shoes: Mizuno Wave Rider 18

Jog back with eggs from morrisons

Tuesday Jan 31, 2017 #

6 AM

Swimming (Pool) 57:36 [2]

TTC Swim ~ 3300m

Start of training block 2, these sessions have more volume compared to 4 weeks ago. Warm up and drills them main session was:
6 x 200m CSS [20s] - averaging 1:34/100m
6 x 40m PDQ [30s] - averaging 1:25
1 x 300m Pull buoy and bands
6 x 100m CSS [20s] - averaging 1:32

7 PM

Running warm up/down 12:05 [2] 2.0 km (6:03 / km)
ahr:128 max:143 shoes: Mizuno Wave Rider 18

Jog over to the leisure centre, warm up and drlls

8 PM

Running tempo 25:05 [4] 6.4 km (3:55 / km) +23m 3:51 / km
ahr:161 max:188 shoes: Mizuno Wave Rider 18

Took me ages to get out the house due to trying to plan a session and also debating whether to go to the treadmill at the gym as it was so wet.

Decided to just brave it and get soaked. 2 x 10 min [60s], 1 x 5 min

Wasn't able to push myself as much as i wanted. just glad i got it done.

Running warm up/down 13:12 [2] 2.4 km (5:30 / km)
ahr:128 max:138 shoes: Mizuno Wave Rider 18

Jog back

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