Training Log Archive: rickypIn the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
Running warm up/down 19:20 [2] 2.7 km (7:10 / km) +71m 6:20 / km
ahr:128 max:136 shoes: inov8 Race Ultra 290
Running race (Kymin Dash) 42:08 [4] 11.1 km (3:48 / km) +235m 3:26 / km
ahr:174 shoes: inov8 Race Ultra 290
Results - not sure how they've got me down with a DOB 1994
A very tame, not technical hill race. 2km to the top with 180m of climb, 5.5km down on undulating forest tracks then 4km of flat road running to the finish.
Did this race last year and finished 2nd. Saw last year's winner and record holder had entered again so assumed it would be a race for 2nd. It was very hot.
To my surprise he settled behind me up the climb rather than racing off in front. One lone runner ahead that i was convinced had gone off too fast. This was the way it was at the top where i was sure mr. record holder would zoom off but again no kick so i decided to take charge and try and catch the leader. Managed this at the 4km mark during the only other uphill part where the leader was paying the price for pacing the hill badly.
From then on i was trying to gain as much time on the the undulations without putting in too much effort as I knew the flat last mile on the roads needed a good split. Never looked behind me as i was scared i would see someone charging after me. Turned out i didn't need to worry.
Ended up 15s slower than last year but i've done zero hill training, it was very hot and my legs weren't fresh so i'll take that. This year I was 12s slower to the top, 33s quicker through the trails but 38s slower along the road.
Massive fruit hamper again plus chocolate and booze for winning ☺
Running warm up/down 11:44 [2] 1.8 km (6:31 / km)
ahr:137 max:146 shoes: inov8 Race Ultra 290
Running warm up/down 8:54 [2] 1.1 km (8:05 / km) +15m 7:34 / km
max:142 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Painswick Beacon) 43:58 [4] *** 6.7 km (6:34 / km) +160m 5:52 / km
ahr:164 max:175 spiked:15/18c shoes: inov8 X-TALON 212 (Red+Black)
Routegadget
Clearly the secret to a good run is to have really tired legs so you can't run too fast. The area is relatively straight forward but the last time i was here in the night i made many large errors. Had to walk the very steep bank ascents as I had nothing in the tank.
Time losses:
#6 15s Knew I was looking for a hill but misinterpreted terrain and thought it was on a hill rather than in a dip.
#10 30s Thought i had ran along the path going near the control but it was an unmapped mountain bike track. This confused me a lot and i got very lucky wandering into it.
#12 10s Very hesitant, not knowing where i had crossed wall
Saturday Apr 8, 2017 #
Swimming (Pool) 50:49 [2]
Everyone seemed quite tired today including me so wasn't pushing too hard. Warm up and drills then into:
1 x 175m easy [30s]
2 x 175m CSS+2 [30s]
1 x 175m CSS-1 [30s]
8 x 50m [20s] - Fast up slow back
1 x 175m easy [30s]
2 x 175m CSS+2 [30s]
1 x 175m CSS-1 [30s]
Would have done 50s again but got out early to do Parkrun
Running warm up/down 5:33 [3] 0.9 km (6:10 / km)
ahr:147 max:157 shoes: inov8 X-TALON 212 (Red+Black)
Running race 17:20 [4] 5.0 km (3:28 / km) +12m 3:26 / km
ahr:172 max:182 shoes: inov8 X-TALON 212 (Red+Black)
Decided to do it straight off the back of Friday track session and TTC Swim to prepare my legs for next weekend racing on tired legs. Also I wanted the maximum recovery time before tomorrows races and it was only going to get hotter.
Not a completely flat course with 2 short sharp climbs and 1 long descent on each lap. 4 laps but lots of places to overtake as it is fields rather than a path like Cheltenham.
Legs didn't really know what they were doing on the first lap but they knew that chasing after the guy in first was stupid so settled behind 2nd. Felt like I kicked on on the 3rd and 4th laps to drop him but splits say otherwise. Still, time alright given circumstance.
Laps: 4:07, 4:20, 4:28, 4:23
Kms: 3:10, 3:23, 3:28, 3:33, 3:28
Running warm up/down 11:31 [2] 1.7 km (6:46 / km)
ahr:135 max:145 shoes: inov8 X-TALON 212 (Red+Black)
Friday Apr 7, 2017 #
S & C 1:00:00 [0]
3x5 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
4x 5+5 Bulgarian split squats (2 x 14kg dumbells)
Then some core:
Sally Up Sally Down Press Ups (1:50)
Sit ups
Plank: 3 x (30s front + 30s Left + 30s Right)
Running warm up/down 17:21 [2] 1.96 km (8:51 / km)
ahr:140 max:156 shoes: Mizuno Wave Rider 19
Running tempo 26:46 [4] 8.18 km (3:16 / km)
ahr:162 max:178 shoes: Mizuno Wave Rider 19
Threshold and interval training tonight
Started off with 1200, 800, 400, 800, 1200, 800 [15s] @ threshold (1:28/400)
Then did 2 x 1200 [5 mins] at interval pace (1:21/400)
Knew I would find it relatively easy as it was cracking conditions unlike when i did the vdot test but was happy to pace it that way with a big weekend coming up.
Running warm up/down 10:56 [1] 1.49 km (7:20 / km)
ahr:145 max:178 shoes: Mizuno Wave Rider 19
Thursday Apr 6, 2017 #
Swimming (Pool) 59:49 [2]
Critical Swim Speed (CSS) training today. Mine back in January was 1:34/100m which i am supposed to be able to keep up for 1500m. Main session was 100, 200, 300, 400 , 500, 400, 300, 200, 100 with 10s rest all at CSS but I couldn't keep the pace at 1:34/100m. My paces were:
1:35, 38, 38, 39, 40, 42, 42 and i couldn't fit in the last 200 and 100.
Running 51:37 [2] 10.1 km (5:07 / km) +34m 5:02 / km
ahr:125 max:153 shoes: inov8 Race Ultra 290
Plantar fascia not a fan of the road running in past few days so icing it now. This seems to be the best remedy atm.
Wednesday Apr 5, 2017 #
Running 24:24 [2] 5.3 km (4:36 / km) +51m 4:24 / km
ahr:138 max:151 shoes: Mizuno Wave Rider 19
Running warm up/down 23:26 [2] 2.31 km (10:09 / km)
ahr:146 max:176 shoes: Mizuno Wave Rider 19
Running tempo 27:29 [4] 8.01 km (3:26 / km) +23m 3:23 / km
ahr:165 max:178 shoes: Mizuno Wave Rider 19
Paces: 5:13, 41, 39, 30, 35
Running warm up/down 20:28 [2] 2.13 km (9:37 / km)
ahr:149 max:176 shoes: Mizuno Wave Rider 19
Tuesday Apr 4, 2017 #
Swimming (Pool) 1:01:11 [2]
Not sure what the overall aim of the session was but was tough anyway. Warm up and drills then into:
2 x 100m Easy [20s]
2 x 100m Crusie [20s]
2 x 100m PDQ [20s]
1000m easy - pace was 1:40/100m
6 x 100m CSS [20m]
8 x 20m [10s] - 10 Ballistic strokes then cruise
Running 1:00:30 [3] 12.9 km (4:41 / km) +57m 4:35 / km
shoes: Mizuno Wave Rider 19
Monday Apr 3, 2017 #
S & C 1:00:00 [0]
Had been recommended this firstly when i was seeing a physio 6 months ago and more recently by another guy in NGOC so finally i went along. About 25 different stations so much more than i could do in the little studio at the hilton and you push yourself much more in a group than on your own. In the future will go straight from work and go for an easy run until it starts.