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Training Log Archive: rickyp

In the 7 days ending Apr 23, 2017:

activity	#	time	miles		km		+m				load
Orienteering	3	2:37:17	8.95	(17:35)	14.4	(10:55)	510	35 /	39c	89%	28.7
Running	6	2:23:39	16.76	(8:34)	26.97	(5:20)	70				85.1
S & C	1	1:00:00
Swimming (Pool)	1	54:45									27.4
Total	10	6:55:41	25.71		41.37		580	35 /	39c	89%	141.2
[1-5]	7	3:41:22

2:14

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Saturday Apr 22, 2017 #

Event: NGOC League 5

Note

Finally got round to choosing a road bike to get on the cycle to work scheme (its only been 17 months). Gone for the most expensive bike available under the £1000 limit so that if i do get into cycling / triathlons I will have a decent bike. Looking forward to collecting it when I get back the week after next.

C • Nice. 7

2 PM

Orienteering (Leckhampton Hill) 1:20:54 [0] *** 6.3 km (12:50 / km) +302m 10:22 / km
max:131 spiked:19/21c (injured) shoes: inov8 X-TALON 212 (Red+Black)

NGOC League Event at Leckhampton Hill - Blue 5.6km

Was really looking forward to this. Stunning weather, new map, really local, really hilly, surprisingly technical but after yesterday threw a spanner in the works my only choice was to walk round. I can walk painfree but stairs / steep hills cause my calf to hurt a little. Feels a bit better than it did at the start of the day. On a training course next week in London so it will give me a good opportunity to rest and not feel sorry for myself.

3 PM

Orienteering (Leckhampton Hill) 53:25 [0] 3.7 km (14:26 / km) +59m 13:22 / km
ahr:102 max:135 shoes: inov8 X-TALON 212 (Red+Black)

Collecting controls

Friday Apr 21, 2017 #

5 PM

S & C 1:00:00 [0]

WU

3x5 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
3x 8+8 Bulgarian split squats (2 x 14kg dumbells)

7 PM

Running warm up/down 22:51 [2] 4.6 km (4:58 / km)
(injured) shoes: Mizuno Wave Rider 19

Did an additional WU ahead of tonight's track session and then did the WU as well. However straight away on the first 400m lower left calf was painful. Sacked it in there and then and went home. Felt very similar to the 4 weeks ago. Foam rolling is clearly not getting in there so probably will need a sports massage. Will see how it feels tomorrow but this weekend may have to be a write off with the British coming up.

Thursday Apr 20, 2017 #

6 AM

Swimming (Pool) 54:45 [2]

TTC Swim ~ 2420m

Scenes at my triathlon club. Head coach has stepped down. Was therefore worried what this session would be like but was alright in the end, just much more drills than CSS pacing.

7 PM

Running 52:41 [2] 10.1 km (5:13 / km) +27m 5:09 / km
ahr:133 max:151 shoes: inov8 Race Ultra 290

Easy terrain run by the River Severn again, down to Deerhurst and back.

Wednesday Apr 19, 2017 #

7 PM

Running warm up/down 15:48 [2] 2.54 km (6:13 / km)
shoes: Mizuno Wave Rider 19

Jog to leisure centre, jog to Vineyards, WU and Drills

Running tempo 17:41 [4] 4.99 km (3:33 / km)
shoes: Mizuno Wave Rider 19

TTC Run, 5km Time trial

Location changed to Vineyards where Parkrun is but legs were not interested in running fast today

8 PM

Running warm up/down 11:50 [2] 1.94 km (6:06 / km)
shoes: Mizuno Wave Rider 19

1 lap WD and jog jome

Tuesday Apr 18, 2017 #

Note
(rest day)

Precautionary rest day. Glad I completed this weekend with no new injuries / niggles.

Performance-wise it went pretty standard, ending up pretty much where i thought i was at. Would have been interesting to know how much higher i can push with a solid winter's training.

Monday Apr 17, 2017 #

10 AM

Running warm up/down 12:44 [2] 1.5 km (8:29 / km) +14m 8:07 / km
shoes: inov8 X-TALON 212 (Red+Black)

Warm up and drills

Orienteering race (Pippingford Park) 22:58 [4] *** 4.4 km (5:13 / km) +149m 4:28 / km
max:177 spiked:16/18c shoes: inov8 X-TALON 212 (Red+Black)

JK Relay at Pippingford Park - 1st Leg Mens Short 4.2km

Routegadget

Wasn't feeling that energetic in the start box but had to start shifting early to keep pace with Andrew. Almost missed #2 on the bridge but realised just in time to wave my SIAC at the control. Leading on the Heathland but a big banana to 6 meant Eoin McCullough took over the lead which is how it stayed. Slowed down at the end massivley to make sure I punched the right controls. Very enjoyable.

11 AM

Running warm up/down 10:04 [2] 1.3 km (7:45 / km) +29m 6:58 / km
shoes: inov8 X-TALON 212 (Red+Black)

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