Training Log Archive: rickypIn the 7 days ending Dec 10, 2017:
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Sunday Dec 10, 2017 #
Running 1:02:19 [2] 10.6 km (5:53 / km) +61m 5:43 / km
ahr:136 max:155 shoes: Salomon Speedcross Vario Trail
I chose to do my boring loop via Deerhurst. As I ran past the Tewkesbury Park Hotel scene of the work xmas party, I wondered how many of my colleagues were still there worrying about the drive home. I chose to walk there/back and was very happy with my decision.
Saturday Dec 9, 2017 #
Swimming (Pool) 1:02:45 [2]
Nice and consistent again. Need to work on getting my cruise speed higher as still can't keep up with some of the guys.
450m WU (breathing 3, 5, 7, 5, 3)
100m Kick with fins L, R, F, B
100m Kick Front
10 x 25m kick sprint [20s]
2 x 50m pipe drill
100m 3/4 Catch up
4 x 75m Build [15s]
4 x 100m Cruise [15s] + 200m Cruise [15s]
4 x 100m Cruise [15s] + 300m Cruise [15s]
4 x 100m Cruise [15s] + 400m Cruise [15s]
2 x 100m Build
50m WD
Running warm up/down 10:00 [2] 1.3 km (7:42 / km) +36m 6:45 / km
shoes: inov8 MUDCLAW 300
Orienteering race (Parkend) 52:51 [4] *** 7.8 km (6:47 / km) +325m 5:36 / km
ahr:163 max:184 spiked:15/20c shoes: inov8 MUDCLAW 300
Routegadget
Glad I had basically wrapped up the league as I wasn't on form, continuing my streak of faffing it on this area. Binned time on 3, more on 4. Cruised round the next 13 but banana'd 17 and 18.
Time losses (4 mins 25s):
#3 71s Shocking bearing and not contouring meant i was 160m away far too far down the hill
#4 135s Thought i was too far left but was actually too far right. Unsuccessfully relocated off an unmapped depression.
#9 14s Standing right next to it
#17 ~30s Was way off line to the West
#18 ~15s hesitation due to unmapped thick vegetation leading me off line
Running warm up/down 6:36 [1] 0.9 km (7:20 / km) +10m 6:57 / km
ahr:117 max:125
Orienteering (Parkend) 16:45 [2] 1.6 km (10:28 / km) +62m 8:46 / km
ahr:128 max:155 shoes: inov8 MUDCLAW 300
Friday Dec 8, 2017 #
S & C 1:00:00 [0]
Thursday Dec 7, 2017 #
Swimming (Pool) 49:46 [2]
Turned my alarm off but woke up again just in time. Missed the WU. I do love the names of some of the drills.
150m Pull
100m Kick with fins
6 x 50m Drills (catch up, broken arrow, finger drag, windmill, 3/4 catch up, single arms)
2 x 120m (40m skull head first + 40m skull feet first + 40m swim)
2 x 160m (40m tarzan + 40m shark fin + 80m swim)
6 x 40m pull [15s] (15m, turn at flags, turn at flags)
3 x 40m kick [15s] (15m, turn at flags, turn at flags)
80m easy
6 x 20m [15s] (15m sprint + 5m easy)
6 x 20m [15s] (15m sprint + 5m explode)
120m easy
5 x 40m [15s]
200m WD
Running 44:24 [2] 8.1 km (5:29 / km) +60m 5:17 / km
ahr:132 max:162 shoes: Salomon Speedcross Vario Trail
Thought i was being rather stupid going out on on a rural loop with a torch not charged. I was hoping there was just enough charge to get me home. Turned out it I was very lucky as it konked out going down the hotel drive within 100m of the start of the street lights.
Wednesday Dec 6, 2017 #
Running 30:06 [2] 5.4 km (5:34 / km) +34m 5:24 / km
shoes: Salomon Speedcross Vario Trail
Tuesday Dec 5, 2017 #
Running 4:19 [1] 0.6 km (7:12 / km) +3m 7:01 / km
shoes: Mizuno Wave Rider 19
Swimming (Pool) 1:17:31 [2]
My Aylesbury Set.
500m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, broken arrow, pipe drill, 3/4 catch up)
2 x 100m progressive [10s]
100m easy
2 reps of:
(400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull)
5 x 50m(easy - fast)
200m WD
Running 3:49 [2] 0.6 km (6:22 / km)
Monday Dec 4, 2017 #
Running 31:03 [2] 5.7 km (5:27 / km) +44m 5:15 / km
shoes: Mizuno Wave Rider 19