Training Log Archive: rickypIn the 7 days ending Mar 1, 2017:
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Wednesday Mar 1, 2017 #
Note
(rest day)
Tuesday Feb 28, 2017 #
Running warm up/down 12:10 [2] 1.63 km (7:28 / km)
ahr:128 max:151 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Entre-Ribeiras e Coutadas) 1:51:28 [3] *** 19.22 km (5:48 / km) +366m 5:18 / km
ahr:153 max:172 spiked:27/31c shoes: inov8 X-TALON 212 (Red+Black)
Quickroute 2D Rerun
Was a but nervous after yesterday's shoddy run but this soon turned into 17km Mass start fun in the rocks.
Everybody who had either missed a day, was seriously slow, or just a prat like me was in the mass start. Did minimal navigation to the first two controls including a 2km leg but everyone ahead must have had a different butterfly loop to 3 so I was on my own. The train had derailed on the long leg to 12 after the first set of loops and i waited a minute to check a guy could at least stand after he stacked it off a slippery 8ft rock. I therefore stayed on the path. Was bonking at the end with a lack of real motivation but the super elites who began over 30 mins after me were beginning to force through and so i picked up the pace to stick with them on the last long leg.
Only a few time losses:
#13: 1:20 Hardest point on the course and had no real attackpoint
#15: 1:40 Was trying to catch a train and forgot to take bearing. Didn't come out where i expected and had to relocate
Monday Feb 27, 2017 #
Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +10m 7:51 / km
shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Entre-Ribeiras e Coutadas) 1:06:45 [3] **** 8.21 km (8:08 / km) +250m 7:03 / km
spiked:12/25c shoes: inov8 X-TALON 212 (Red+Black)
My worst run so far and i saved it for the most important day when it was WRE and i couldn't wear GPS. I would like to think I could blame it on the small snake slithering around in the start lane that freaked me out but probably not. Was never that far away on any control but I wasn't spiking them so there was no flow. Legs weren't really in the mood either. Time for a steam and jacuzzi to maximise my recovery.
Sunday Feb 26, 2017 #
Running warm up/down 10:22 [2] 1.5 km (6:55 / km) +12m 6:39 / km
ahr:137 max:169 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Aldeia da Mata) 2:46:01 [3] **** 22.3 km (7:27 / km) +482m 6:43 / km
ahr:148 max:165 spiked:19/28c shoes: inov8 X-TALON 212 (Red+Black)
Quickroute 2D Rerun
Time limit was 3 hours which made me slightly nervous as if it took me 68 mins to do 6.4km yesterday i would take over 3 hours. Another worry of mine was it was a sunday and i had failed to get gels/jelly babies and the only thing i was able to rustle up was some chocolates and weather originals.
Luckily i had heard it was faster and easier so this calmed me fears, but maybe too much as i made a mistake straight away on 1. Refocused and played safe and this worked well. Being last starter i hardly saw a sole on my course except for when i insta-dropped lads from Taiwan and Hong Kong. Was bonking pretty bad at the end but i knew i was going to make it back in time. Only time losses were route choices.
Saturday Feb 25, 2017 #
Running warm up/down 16:33 [2] 2.7 km (6:08 / km) +22m 5:53 / km
ahr:135 max:153 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering long (Aldeia da Mata) 1:08:43 [3] **** 8.1 km (8:29 / km) +164m 7:42 / km
ahr:156 max:177 spiked:13/22c shoes: inov8 X-TALON 212 (Red+Black)
Quickroute 2D Rerun
Started slow, running as fast as i could orienteer. Worked tremendously, spiking everything until halfway at #13 when i misinterpreted the terrain badly and ran South instead of North West. After this my concentration must have gone as i was making mistakes on every point. Oh well, lessons learnt.
Time losses:
#13: 5:30 - mis-interpreted terrain, not following bearing
#14: 0:30 - looking for boulder rather than reentrant
#15: 6:00 - not following bearing, no real plan
#18: 0:40 - not following bearing, looking for boulder rather than thicket
#20: 1:00 - never on line, didn't take bearing
Running warm up/down 2:54 [2] 0.5 km (5:48 / km)
ahr:128 max:132 shoes: inov8 X-TALON 212 (Red+Black)
Running warm up/down 7:13 [2] 1.0 km (7:13 / km)
shoes: inov8 Race Ultra 290
Orienteering race (Alter do Chão) 14:03 [4] *** 3.2 km (4:23 / km) +26m 4:13 / km
ahr:171 max:178 spiked:15/15c shoes: inov8 Race Ultra 290
Quickroute 2D Rerun
Not a hugely complicated town - very Brighton City race esque. Fast round the streets but had to slow down for the final 5 in the park.
Running warm up/down 10:06 [2] 1.5 km (6:44 / km) +25m 6:13 / km
shoes: inov8 Race Ultra 290
Friday Feb 24, 2017 #
Note
(rest day)
✇ Drive to Alter do Chão
☀ Sun is out
☺ Parents found their accommodation was double booked. Their alternative accommodation has a spare double bed so no hard floor for me
Thursday Feb 23, 2017 #
Swimming (Pool) 1:00:00 [2]
Warm up and drills then:
600m easy swim
6 x 100m progressive to CSS+2 [30s]
2 x 300m CSS+6 [30s] - tried the beeper again but had no luck. It wouldn't beep and then it fell off wasting a lot of time
6 x 100m CSS+2 [20s] - did this faily well
320m pulll buoy and band rather than 600m as i ran out of time