Training Log Archive: rickyp

Event: 2017 Scottish 6 Days, Royal Deeside
 

Jog to start, WU and drills

Scottish 6 Days Orienteering Day 1 @ Glen Tanar - M21E 10.5km

Routegadget

Miss at #1 and #4 but not doing terribly then shoe started falling apart noticeably on the way to 9. This was the furthest point on the course so i knew i had to carry on. Was alright when running on my toes but it was hard to keep this up, and impossible on the downhills when i had to just stumble down instead of run. Quick calculation was that I was running 30s slower per km.



Was getting sloppy now, as my mind was mainly thinking about my shoe. Small losses on 11-15 then a miss at 16 allowed Mark to catch up and i just followed him and Dane to the finish.

10 mins of mistakes + 3.5 mins slower due to shoe

Time losses:
#1 2:15 - Way too high. No good attackpoint
#4 2:15 - Hard control. Almost nailed it, just hesitated in the circle, panicked and assumed i was too low but just too high. No good attackpoint.
#11 0:40 - tbh i was lost from the off as I was trying to stick with another guy, Lucky i didn't waste more time
#12 0:20 - Ran down the spur too early. Saw Will Rigg dart off in the other direction and quickly followed
#13 0:20 - Ran straight past it and hit the ride
#14 0:30 - Poor bearing off the top of the hill meant i didn't hit the crossing point as planned
#15 0:15 - Poor bearing after the crossing point meant much hesitation when map didn't fit
#16 3:00 - Plan was to go to the side of the second hill but i accidentally ran over the top of it so after that it didn't make sense. Ran into Mark trying to relocate and followed suit.

Jog home after leaving car safe at work for two weeks

TTC Swim part 1 in 25m pool - 650m

600m WU - alternating 100m swim, 50m kick
tumble turn practice

TTC Swim part 2 in 20m pool - 1160m

Not a lot of actual swimming, just a lot of drills

More tumble turn practice
Rhythm drill (one arms breath on alternate side)
Finger Drag then Finger drag elevated
Hesitation Drill
Gallop drill (alternate 3 strokes, 6 kicks)
80m breast stroke
120m WD

5.8km +56m avg 25.5km/h

IW. Probably should have checked the weather forecast yesterday as this was wet

Easy down to Deerhurst and back

TTC Swim ~ 3620m

In a lane on my own today. Watch has also played up so im not sure what paces i was doing

300m WU
30 strokes easy - 30 strokes hard then decrease the hard strokes by 5 each time to 5 then build up again
10 min pull buoy and band
4 x (5 x 80m [15s]) - 1-3: CSS+2, 4: CSS-2, 5: easy
400m pull buoy and band
4 x 40m hands only
200m WD

6.0km +29m avg 23.9km/h

HFW

20.0km +95m avg 29.3km/h

Cycle to Croft farm then straight into the 10 mile TTC course. where i was avg 31.1km/h

TTC Brick session run, 5 x 1.2km loop round the lake

Nothing special

3.9km +23m avg 21.4km/h

Roll back down into Tewkesbury

Quick lunchtime recovery run as no time this evening