Training Log Archive: rickypIn the 7 days ending Jun 16, 2017:
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Friday Jun 16, 2017 #
Note
(rest day)
Thursday Jun 15, 2017 #
Swimming (Pool) 25:27 [2]
Very relaxed feel this morning. Working on technique rather than speed
800m WU
5 x 50m pull progressive
Swimming (Pool) 30:10 [2]
10 x 20m Catchup [10s]
40m kicking drills
200m easy
6 x 40m - can't remember what drill
200m easy
3 x 300m (80m swim + 40m kick + 40m pull + 40m swim)
320m WD
Running warm up/down 8:46 [2] 1.2 km (7:18 / km) +4m 7:11 / km
ahr:121 max:147 shoes: Mizuno Wave Rider 19
Orienteering race (Gloucester) 32:47 [4] *** 7.9 km (4:09 / km) +46m 4:02 / km
ahr:164 max:174 spiked:16/19c shoes: Mizuno Wave Rider 19
Glad I was able to run here round as last summer I was injured
Got very lucky at the start as when i running to 2 i could see the bridge was being raised. Not knowing how quick it would be lowered I played safe and took the other routechoice. Right decision. As i was running over the other bridge i could see it still raised and it only lowered just as I got to it on the way to 4 allowing me to take the shorter routechoice.
Potter on the other hand got caught out by the bridge so he was now chasing me and eventually caught me at 11. This flustered me and meant i wasted 50s in the space of 2 mins over the next 3 controls so Potter got away. Was clean over the rest and learnt I just beat him thanks to the luck of the bridge.
Running warm up/down 9:43 [2] 1.7 km (5:43 / km) +12m 5:31 / km
ahr:138 max:143 shoes: Mizuno Wave Rider 19
Wednesday Jun 14, 2017 #
Orienteering 58:04 [1] 5.9 km (9:51 / km) +265m 8:02 / km
ahr:111 max:140 shoes: inov8 X-TALON 212 (Red+Black)
Tuesday Jun 13, 2017 #
Swimming (Pool) 1:06:05 [2]
Start of a new block again today, but was tough from the word go
360m WU
600m easy with deckout every 100m and 2 sightings every length
100m fast timed - 1:20 - was held up at one of the turns and therefore didn't get to kick off, maybe therefore could have been 2s quicker. (Take time and add 25s)
6 x 100m (1 & 2 : 0, 3 & 4 : -5s, 5 & 6 : -10s)
200m easy
6 x 100m (1 & 2 : 0, 3 & 4 : -5s, 5 : -10s, 6 : -15s)
200m easy
6 x 100m (1 & 2 : 0, 3 : -5s, 4 : -10s, 5 & 6 : -15s)
460m easy pull buoy
160m WD
Cycling (Road) 9:55 [2]
Cycle to Croft Farm
Cycling (Road) tempo 33:44 [3]
ahr:141 max:157
TTC Brick session starting with the same 10 mile ride as in previous weeks. The good thing was today there was no wind so for the fist time I averaged over 30km/h and this included an easy pedal out and back from the start of the route.
Running tempo 22:05 [4] 5.8 km (3:48 / km) +41m 3:41 / km
ahr:162 max:167 shoes: Mizuno Wave Rider 19
Didn't want to put in too much of an effort after the weekend so was 45s down on last week
Cycling (Road) 9:52 [2]
ahr:120 max:133
Easy roll back into town
Monday Jun 12, 2017 #
Running 14:38 [2] 2.9 km (5:03 / km) +20m 4:53 / km
shoes: Mizuno Wave Rider 19
S & C 1:00:00 [0]
Sunday Jun 11, 2017 #
Running warm up/down 13:01 [2] 1.8 km (7:14 / km) +25m 6:46 / km
ahr:136 max:162 shoes: Adizero Adios Boost
Orienteering race (Bristol) 42:25 [4] *** 9.8 km (4:20 / km) +92m 4:08 / km
ahr:174 max:187 spiked:37/39c shoes: Adizero Adios Boost
Routegadget
Today the event was further East, with no multi-level brdges (thank goodness) but a much greater variety of urban land-uses to keep you on the edge.
Was a bit scrappy at the start with 7 quick controls in a small complicated park, afraid to jump the fence on 2 and hesitant on 4 and 7. Once out in the town was able to pre-plan legs and kick on, only losing 20s on 23 looking the wrong side of the building. Had a fun head to head race at the end.
Realised now that i picked a sub optimal route to 17 having not noticed the steps cut-through.
Running warm up/down 9:20 [2] 1.5 km (6:13 / km) +14m 5:57 / km
ahr:139 max:149 shoes: Adizero Adios Boost
Saturday Jun 10, 2017 #
Running warm up/down 8:07 [2] 1.0 km (8:07 / km) +49m 6:31 / km
ahr:139 max:155 shoes: Adizero Adios Boost
Orienteering race (Bristol) 58:09 [4] *** 12.7 km (4:35 / km) +197m 4:15 / km
ahr:168 max:180 spiked:33/38c shoes: Adizero Adios Boost
Routegadget
I made sure I studied the blank map at the arena and planned some pretend legs around the bridges as this was would be the only complicated bit on the course.
I was fairly clean until this point of the course but unfortunately the legs I had planned didn't come up. I had real trouble planning a route to 22 and ended up picking a sub optimal route wasting 1 min. I missed the optimal route to 24 and then i started navigating to 26 rather than 25 wasting 2 mins. After that I was fairly clean again with only small misses on 33 and 34.
My only consolation was I the 1st non-BOK/UBOC as I'm guessing the others had been round the area before
Time losses:
#8 ~10s Thought i had checked descriptions, but started running down wrong side of wall for a bit
#21 ~10s Didn't spot you could get through from the South so ran round
#22 ~60s Hard to say how much time i lost but comparing with Tom probably 1 min. Didn't spot the mid level crossing and instead crossed by going down to ground level.
#24 Again didn't spot the optimal round under the road
#25 ~ 2 mins Started navigating to 26 and then didn't think i could get through via East lock so bailed and ran around
#33 17s ran past tree. Stupid
#34 13s Had checked descriptions but got distracted by control 37
Running warm up/down 9:44 [2] 1.4 km (6:57 / km) +15m 6:36 / km
ahr:132 max:141 shoes: Adizero Adios Boost