Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Dec 31, 2017:

activity	#	time	miles		km		+m				load
Running	8	6:39:50	43.19	(9:16)	69.5	(5:45)	1331				236.8
Orienteering	2	1:52:43	13.42	(8:24)	21.6	(5:13)	248	26 /	29c	89%	140.9
Total	8	8:32:33	56.61	(9:03)	91.1	(5:38)	1579	26 /	29c	89%	377.7

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Sunday Dec 31, 2017 #

11 AM

Running 1:43:53 [3] 17.3 km (6:00 / km) +599m 5:07 / km
ahr:139 max:173 shoes: inov8 X-TALON 212 Black/Yellow

Nice long run on the seat. Very windy so at times when i was running into the wind and a gust hit me i was struggling to make any forward progress. Especially hard going up the crags and up to the saddle.

Realised on the way over that I hadn't had anything to drink so since I had my card in my pocked to buy lunch afterwards, I popped into Sainsbury's and then downed a bottle of Lucozade before carrying on.

Saturday Dec 30, 2017 #

Event: ELO Local Events in Edinburgh and the Lothians - Festive Frolic

9 AM

Running 12:48 [1] 2.5 km (5:07 / km) +6m 5:04 / km
shoes: Salomon Speedcross Vario Trail

Jog down to Haymarket

11 AM

Running warm up/down 8:10 [2] 0.8 km (10:12 / km) +4m 9:58 / km
ahr:127 max:160 shoes: inov8 X-TALON 212 Black/Yellow

Jog to Start, WU and drills

Orienteering race (John Muir Country Park) 59:49 [4] ** 11.8 km (5:04 / km) +79m 4:54 / km
ahr:161 max:175 spiked:26/29c shoes: inov8 X-TALON 212 Black/Yellow

ELO Festive 1 hour Score at John Muir Country Park.

Routegadget

Format was 20 controls on the map. At 10 of them there was a snippet of map telling you where a bonus control was.

The orienteering-side of this went fairly well but for one of the bonus controls I marked the control in the wrong place so never found it and and to miss it out allowing Andrew to beat me.

Friday Dec 29, 2017 #

Note
(rest day)

Thursday Dec 28, 2017 #

8 AM

Running 1:35:03 [2] 16.6 km (5:44 / km) +303m 5:15 / km
ahr:129 max:169 shoes: Salomon Speedcross Vario Trail

Had to get out early to fit in a run before family day out. Very frosty and had to be careful on the icy roads. Long loop via Penshurst, Speldhust and Southbrough to pick up some new 212s.

Wednesday Dec 27, 2017 #

Event: SO "Elizabeth Brown memorial" Xmas Score - Rewell Wood, Arundel

11 AM

Running warm up/down 10:04 [2] 1.2 km (8:23 / km) +23m 7:39 / km
ahr:118 max:167

Jog to start, WU and drills

Orienteering (Rewell Woods) 52:54 [4] 9.8 km (5:24 / km) +169m 4:58 / km
ahr:157 max:183 shoes: inov8 MUDCLAW 300

SO Festive Orienteering Score Event (Rewell Woods)

Only 20 controls near paths so easily cleared with very little time wasted.

12 PM

Running 9:42 [2] 1.5 km (6:28 / km) +36m 5:46 / km
ahr:128 max:139 shoes: inov8 MUDCLAW 300

Tuesday Dec 26, 2017 #

9 AM

Running 1:33:02 [2] 16.7 km (5:34 / km) +186m 5:17 / km
ahr:127 max:183 shoes: Salomon Speedcross Vario Trail

Easy from home down to Haysden and back. Included a tried-and-failed attempt to get a KOM in Bidborough and a 10 min detour as the footpath under the A21 was closed.

Monday Dec 25, 2017 #

9 AM

Running warm up/down 13:33 [2] 2.1 km (6:27 / km) +18m 6:11 / km
ahr:135 max:148 shoes: inov8 MUDCLAW 300

WU and drills

Running race 18:51 [4] 4.9 km (3:51 / km) +54m 3:39 / km
ahr:165 max:183 shoes: inov8 MUDCLAW 300

Tunbridge Wells Christmas Day Parkrun

Didn't have any fight in me today which is annoying as I'm going to get stick from my parents for losing to a 14 yr old Saxons Junior and a 50 yr old TW Harrier. I was the only one of the front runners wearing anything festive (a santa hat) but i can't blame it all on that.

Running 34:44 [2] 5.9 km (5:53 / km) +102m 5:25 / km
ahr:128 max:140

Easy all the way home. Not as far as I thought it was going to be.

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