Training Log Archive: rickypIn the 7 days ending Jan 15, 2018:
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Monday Jan 15, 2018 #
Running 16:08 [2] 2.7 km (5:59 / km) +14m 5:49 / km
shoes: Mizuno Wave Rider 18
S & C 1:00:00 [0]
Sunday Jan 14, 2018 #
Running warm up/down 12:34 [2] 1.2 km (10:28 / km) +16m 9:49 / km
shoes: inov8 Arctic Claw 300
Orienteering race (Headless Hill) 1:08:07 [3] *** 8.6 km (7:55 / km) +478m 6:12 / km
shoes: inov8 Arctic Claw 300
Routegadget
Felt very rusty, not confident in the circle. It turns out being in the forest with maps every weekend won't help your navigation that much, you need to be doing it at speed. Also wish I chose to wear my grippier 212s than my dobs. Binned 4.5 mins early on 5 consecutive controls, lost motivation, got caught by a very speedy Owain Jones, I thought he had dropped me but then we were both caught by a Clive on a mission and did some leap frogging all the way back.
Time losses (5:48):
#2 30s Too low, not reading contours properly as thought i needed to head down the slope
#3 10s Didn't know what feature I was looking for
#4 1:48 Infuriating as it was a easy control in crags and i was 10m away. Eventually realised what i'd done having gone too far.
#5 ~35s Exited 4 in wrong direction (not taking bearing) anf having to climb a lot, then ended up on wrong path after short cutting the junction and did more unnecessary climb
#6 ~90s Bad route choice, should have cut down to path early. Then was too low again not following bearing
#11 ~45s Poor route choice, should have stayed higher for longer
#16 30s Was far too high, didn't realise the brambles were mapped as the grotty undergrowth
Running warm up/down 15:25 [2] 2.0 km (7:43 / km) +35m 7:05 / km
shoes: inov8 Arctic Claw 300
Orienteering 39:43 [2] 4.6 km (8:38 / km) +66m 8:03 / km
shoes: Salomon Speedcross Vario Trail
Saturday Jan 13, 2018 #
Running 10:55 [2] 1.3 km (8:24 / km) +5m 8:14 / km
shoes: inov8 X-TALON 212 Black/Yellow
Running race 18:32 [4] 5.0 km (3:42 / km) +20m 3:38 / km
shoes: inov8 X-TALON 212 Black/Yellow
12s slower than the last time i did this back in April 2016. I reckon it was muddier today than it was then and my legs definitely haven't recovered fully from Thursday as I didn't do a WD or stretch.
Running warm up/down 10:19 [2] 1.4 km (7:22 / km) +5m 7:14 / km
shoes: inov8 X-TALON 212 Black/Yellow
Orienteering 35:57 [2] 4.5 km (7:59 / km) +99m 7:12 / km
shoes: inov8 X-TALON 212 Black/Yellow
Friday Jan 12, 2018 #
Note
(rest day)
Thursday Jan 11, 2018 #
Swimming (Pool) 1:07:54 [2]
First TTC swim of the year. Pretty intense WU but was fine after that.
300m (Butterfly every 4th length)
300m (Bk stroke every 3rd length)
200m (Breast stroke every 2nd length)
100m IM
200m easy
120m kick + 120m catch up + 120m swim
80m kick + 80m catch up + 80m swim
60m kick + 60m catch up + 60m swim
40m kick + 40m catch up + 40m swim
20m kick + 20m catch up + 20m swim
120m easy
4 x 40m One arm [10s] + 200m cruise
4 x 40m One arm [10s] + 160m build
4 x 40m One arm [10s] + 120m fast
4 x 40m One arm [10s] + 40m fast
160m WD
Running warm up/down 13:38 [2] 1.5 km (9:05 / km) +25m 8:23 / km
shoes: inov8 X-TALON 212 Black/Yellow
Running race 35:22 [4] 8.2 km (4:19 / km) +167m 3:55 / km
shoes: inov8 X-TALON 212 Black/Yellow
I was trying to figure out how it is that i've been here 2 years and not entered one of these yet. Anyway I was looking forward to this.
Course had a real mix of everything, fast forest tracks, small paths through the forest, very windy sections, and at times a lot of mud.
I set off quite fast but and was able to sustain it for a good 12 mins, getting me through the toughest windy up hill section and be comfortably 3rd, well, I thought. As soon as I got out the forest there though, Paul Horsfall came out of nowhere and flew past. I didn't want to go into the red there as quad was shattered so let him get a 10s lead.
Fortunately for me the next 7 mins were the flat track section and I managed to claw my way back. We were pushing each other on now, working maybe too hard but we could see we were gaining on 2nd. Flying down the hill we were within 5s. I had nothing to give on the kick up the last hill but it was too close to call for 2nd, 3rd and 4th. Unfortunately as we entered the sprint for home he clearly had been saving some energy as he shot off. I just about managed to stay ahead of Paul for 3rd.
Unbelievably NGOC beat all the actual running clubs to claim first team thanks to strong runs from Tom C and rcro as well. Good night's work
Wednesday Jan 10, 2018 #
Orienteering (Cleeve Hill) 47:04 [3] ** 7.4 km (6:22 / km) +240m 5:28 / km
ahr:140 max:168 shoes: inov8 X-TALON 212 Black/Yellow
Tuesday Jan 9, 2018 #
Running 4:05 [1] 0.6 km (6:48 / km) +3m 6:38 / km
shoes: Salomon Speedcross Vario Trail
Swimming (Pool) 1:14:16 [2]
Awful session. Couldn't focus on stroke as mind kept thinking about Triple Gloucester related stuff. Very disjointed and slow.
500m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, broken arrow, finger drag, 3/4 catch up)
2 x 100m progressive [10s]
2 reps of:
(400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull)
200m WD
Running 3:50 [1] 0.6 km (6:23 / km)
shoes: Salomon Speedcross Vario Trail