Training Log Archive: rickypIn the 7 days ending Dec 22, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | |||||||||
Friday Dec 22, 2017 #
Note
(rest day)
Thursday Dec 21, 2017 #
Running warm up/down 10:52 [2] 1.1 km (9:53 / km) +5m 9:40 / km
shoes: inov8 MUDCLAW 300
Orienteering race (Ightham) 49:49 [4] 7.2 km (6:55 / km) +179m 6:09 / km
ahr:162 max:178 shoes: inov8 MUDCLAW 300
60 mins score. Format this week was 90s & 100s, no change over control, 2 dumbbells and a bonus control.
Unfortunately in my haste I thought there were only 9 100s so I swapped after that, only to realise later there were 10, so I ended up missing 1. Annoying as I was 11 mins early and I ran within 30s of the other 100.
Not at all happy with my secret santa gift. Who donates a kids colouring book as a gift. You should donate something you want to pick up. I for instance donated a Toblerone. Not a fair swap
Orienteering (Ightham) 26:52 [2] 3.2 km (8:24 / km) +55m 7:44 / km
ahr:130 max:148 shoes: inov8 MUDCLAW 300
Wednesday Dec 20, 2017 #
Running 54:46 [3] 12.0 km (4:34 / km) +167m 4:16 / km
First 32 mins was very slow with lots of regrouping but once the call was given that the fast ones could break away 4 of us raced off.
Tuesday Dec 19, 2017 #
Running warm up/down 5:43 [2] 1.03 km (5:33 / km)
Running intervals 20:46 [4] 6.11 km (3:24 / km)
No danger of the harriers session getting cancelled tonight. Was basically on my own the entire time as the faster guy was soon out of sight and the rest were just plodders. Still, forced me to run hard and better than me making up my own thing.
Running warm up/down 20:07 [2] 3.26 km (6:10 / km)
ahr:140 max:173
Monday Dec 18, 2017 #
Running 46:00 [2] 8.2 km (5:37 / km) +109m 5:16 / km
Rather than running from home I decided to do a tour of Tonbrige which would have seemed dull but I found it nostalgic and interesting seeing what has changed.
Sunday Dec 17, 2017 #
Running warm up/down 10:25 [2] 1.1 km (9:28 / km) +22m 8:37 / km
ahr:121 max:155 shoes: inov8 MUDCLAW 300
Orienteering race (Ash Ranges) 1:25:05 [3] *** 14.3 km (5:57 / km) +197m 5:34 / km
ahr:146 max:176 spiked:21/27c shoes: inov8 MUDCLAW 300
Routegadget
Nice area, nice course with routechocies on the longer legs. Trouble was that after a poor leg to 15 I got a bit cold and fed up. Patrick caught me with 6 to go and i would have stayed with him had I not mucked up 25 not seeing the control behind a tree.
Time losses (6 mins):
#3 14s
#11 135s attacked to late with no real attackpoint. Lucky to find it in the end
#14 45s did extra path running then needed then mis interpreted the hill behind the control for the knoll next to it so was hunting like a headless chicken and got lucky
#15 90s rubbish exit then running down the wrong path
#25 36s Didn't see the control behind a tree
#26 40s Off line not really paying attention any more
Saturday Dec 16, 2017 #
Running warm up/down 10:57 [2] 1.2 km (9:07 / km) +17m 8:31 / km
shoes: Salomon Speedcross Vario Trail
Orienteering (Brighton) 43:42 [4] ** 9.1 km (4:48 / km) +262m 4:12 / km
spiked:29/30c shoes: Salomon Speedcross Vario Trail
If I ran my own race I would have fighting it out with Leon and Patrick. Unfortunately I didn't do this. I did some following on the first 4 picking bad routes along the beach. This meant Patrick had a small lead going up to 5. In a hurry to latch on to him, I forgot to punch 5 and was halfway to 6 before I realised, binning 2:44 and a lot of energy. After that I was playing catch up and thanks to Scott mispunching I snatched 3rd.
Running warm up/down 4:10 [2] 0.5 km (8:20 / km) +10m 7:35 / km
ahr:135 max:146 shoes: Salomon Speedcross Vario Trail