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Training Log Archive: rickyp

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+m				load
Running	11	7:14:41	48.4		77.9		750				291.0
Swimming (Pool)	2	2:05:39									62.8
Orienteering	2	2:02:26	10.25	(11:56)	16.5	(7:25)	352	22 /	43c	51%	91.8
S & C	1	1:00:00
Total	14	12:22:46	58.66		94.4		1102	22 /	43c	51%	445.6
[1-5]	13	11:22:46

2:49

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Sunday Feb 19, 2017 #

11 AM

Running long 2:49:41 [2] 25.1 km (6:46 / km) +511m 6:08 / km
ahr:129 max:153 shoes: inov8 X-TALON 212 (Red+Black)

A long run in the Forest of Dean like last week but this time Richard Cronin joined me so the time went by much quicker. He planned a route that included venturing onto 9 maps; Mosely Green, Danby Lodge, Parkend, Bixslade, Sallowvallets, Ninewells, New Beechenhurst, Cannop Ponds and Mallards Pike. Much more terrain running this time as well so by the end my white socks were proper filthy.

It wouldn't have been a Richard Cronin run if it hadn't included a lap of the FoD Parkrun course for good measure.

C • 9 1

Saturday Feb 18, 2017 #

Event: Western Night League

1 PM

Running warm up/down 22:06 [2] 3.5 km (6:19 / km) +10m 6:14 / km
ahr:135 max:145 shoes: inov8 X-TALON 212 (Red+Black)

Jog round the Pitville Park XC course

2 PM

Running warm up/down 12:43 [2] 1.6 km (7:57 / km)
ahr:138 max:160 shoes: inov8 X-TALON 212 (Red+Black)

Warm up and drills

3 PM

Running race 34:59 [5] 9.6 km (3:39 / km) +21m 3:36 / km
ahr:178 max:186 shoes: inov8 X-TALON 212 (Red+Black)

Gloucestershire XC league at Pitville Park in Cheltenham.

A proper XC course with a water jump and lots of places to attack. First time I've paced a XC race well in ages. Didn't go off too fast and started ticking people off on the 2nd out of 3 laps. Had a great race against Mateusz on the last lap and just held him off.

laps: 10:51, 11:00, 10:46

7 PM

Running warm up/down 4:06 [2] 0.4 km (10:15 / km)
ahr:128 max:141 shoes: inov8 X-TALON 212 (Red+Black)

Warm up and drills

Orienteering race (Painswick Beacon) 56:52 [3] *** 6.2 km (9:10 / km) +170m 8:04 / km
ahr:146 max:163 spiked:8/19c shoes: inov8 X-TALON 212 (Red+Black)

NGOC WNL @ Painswick

Pretty awful run. I knew what features i was looking for but whenever i got to the control circle nothing seemed to make sense. It wasn't a case of going too fast as i never really got going. Looking at the map now it does seem like i was in the wrong but everyone was in agreement the map could be improved using LiDAR. Main time loss though was getting caught in the unmapped felling SW of 19 wasting 5 mins fighting through.

Friday Feb 17, 2017 #

4 PM

S & C 1:00:00 [0]

A mobility session before tomorrows XC and WNL:
3x10 Thoracic Exercises - All fours, Spiderman, Press up
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
10+10 Bulgarian split squats
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
5x Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band

16+16 Single-leg hops - Forward/Back, Sideways (onto/off step),
10+10 Single-leg Push Off

10x Broad Jumps
5 pull ups

3x10 Weighted lunges (2 x 14kg dumbells)
3x10 Lat Pulldowns (52kg)

A few mins spin on a watt bike but got bored

Thursday Feb 16, 2017 #

Event: HOC Winter Evening Event (WEE)

6 AM

Swimming (Pool) 1:09:01 [2]

TTC Swim ~ 3660m

Endurance again today. Warm up and drills then main set was:
3 x 400m @ CSS+6 [1 beep recovery]
3 x 300m @ CSS+4 [1 beep recovery]
1 x 300m easy with pull buoy and band
1 x 300m PDQ

This was the second time i had used a beeper attached on my goggles to pace me and i found it much better this time...as it didn't fall off once.

Looking at my paces though it appears coach had set the beeper a little too slow as i was doing CSS + 8 then CSS + 6

6 PM

Running warm up/down 3:19 [2]
shoes: inov8 MUDCLAW 300

Orienteering race (The Old Hills) 1:05:34 [3] ** 10.3 km (6:22 / km) +182m 5:51 / km
ahr:149 max:171 spiked:14/24c shoes: inov8 MUDCLAW 300

HOC 1 hour score WEE at Old Hills

Failed to get them all in 1 hour again but this time it wasn't my fault. #StandardHOC
#10 - there were two gates on the map but three gates on the ground. Wasted 2 mins as not put on the one denoted by the control circle.
#15 - wasted 3:15 control was put out 100m in the wrong place. Control description said stream bend but how was I meant to know it would be 100m west of the location denoted by the control circle.

I should also have learnt by now that green on a HOC map means brambles and not vegetation

And then
#24 wasted 1:45 as went in far too early which ruined any hopes of being back on time. Don't think the map is 100% right there either though.

Wednesday Feb 15, 2017 #

8 AM

Running 24:20 [3] 5.2 km (4:41 / km) +51m 4:28 / km
ahr:148 max:161 shoes: Mizuno Wave Rider 18

7 PM

Running warm up/down 24:12 [2] 3.73 km (6:29 / km)
shoes: Mizuno Wave Rider 18

Jog over the leisure centre, jog over to Mitton, warm up and drills

Running 20:07 [4] 5.64 km (3:34 / km) +90m 3:18 / km
ahr:167 max:188 shoes: Mizuno Wave Rider 18

TTC Hilly Threshold Loops - 8 x 0.7km [45s]

Felt I was pushing myself more on this loop as the recovery was shorter.

8 PM

Running warm up/down 10:49 [2] 1.63 km (6:38 / km)
ahr:128 max:166 shoes: Mizuno Wave Rider 18

Jog back

Tuesday Feb 14, 2017 #

6 AM

Swimming (Pool) 56:38 [2]

TTC Swim ~ 3360m

Easier session today. Warm up then:
8 x 80m kickboard with fins [10s]
1 x 800m easy pull buoy, band and sponge for extra drag!
16 x 80m CSS [10s] - I was averaging 1:32/100m
1 x 800m CSS +6 pull buoy and band
4 x 20m PDQ [15s]

5 PM

Running 1:02:21 [2] 12.5 km (4:59 / km) +56m 4:53 / km
ahr:130 max:145 shoes: Mizuno Wave Rider 18

Easy 60 mins HFW. Bumbag around my waist was quick to tell me I'd eaten too much cake that was brought into work for Valentines day,

Monday Feb 13, 2017 #

6 PM

Running 45:58 [2] 9.0 km (5:06 / km) +11m 5:05 / km
ahr:129 max:141 shoes: Mizuno Wave Rider 18

Easy recovery run round Tewkesbury

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