Training Log Archive: rickypIn the 7 days ending Feb 16, 2018:
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Friday Feb 16, 2018 #
S & C 1:00:00 [0]
3x8 pull ups
Weighted walking lunges: 3 x 8 35kg
Bulgarian split squats: 3x 8+8 40kg
Sally Up Sally Down Press Ups (2:10)
6 min Plank routine
Thursday Feb 15, 2018 #
Note
Running warm up/down 10:30 [2] 1.33 km (7:54 / km) +9m 7:38 / km
ahr:123 max:151 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Malvern Common) 56:09 [3] *** 10.85 km (5:11 / km) +267m 4:36 / km
ahr:155 max:181 spiked:17/21c shoes: inov8 X-TALON 212 Black/Yellow
Map
Started this without much of a plan or urgency as map looked very straight forward. Caught Richard C at 7 and proceeded to make sloppy mistakes but didn't really care
Time losses (2:20):
#7 10s checking wrong tree
#11 55s ran past it - should have checked descriptions
#12 20s poor exit from 11
#13 15s Failed to spot footpath behind road works.
#14 20s Went in too early and had to fight through grot
#15 20s checking wrong trees
Running warm up/down 9:10 [2] 1.51 km (6:04 / km) +14m 5:48 / km
shoes: inov8 X-TALON 212 Black/Yellow
Wednesday Feb 14, 2018 #
Running 1:21:33 [2] 15.8 km (5:10 / km) +80m 5:02 / km
ahr:130 max:151 shoes: Salomon Speedcross Vario Trail
Tuesday Feb 13, 2018 #
Running warm up/down 14:10 [2] 2.22 km (6:23 / km)
ahr:120 max:138 shoes: Salomon Speedcross Vario Trail
Running tempo 30:18 [4] 7.82 km (3:52 / km)
ahr:161 max:184 shoes: Salomon Speedcross Vario Trail
Running warm up/down 18:59 [2] 2.98 km (6:22 / km)
ahr:142 max:174 shoes: Salomon Speedcross Vario Trail
Monday Feb 12, 2018 #
Running 48:49 [2] 9.0 km (5:25 / km) +33m 5:20 / km
ahr:125 max:147
Sunday Feb 11, 2018 #
Running 2:26:01 [2] 20.64 km (7:04 / km) +877m 5:50 / km
ahr:124 max:166 shoes: inov8 X-TALON 212 Black/Yellow
Headed up the Pen Tir (where a fell race would start 3 hours later but too short and sharp for me), reached the cairn then took the ridge north where we encountered our first blizzard. You could see it coming a mile off from the West so had time to put a my cagoule on. We sheltered for 5 mins while it passed, opted out of going over the very exposed Mynydd Troedd and took the lower route round.
Another blizzard had passed once we reached the foot of the Wuan Fach Fell race route but with clear sky for now, we opted to run up to the col. Close to the summit we got hit by another blizzard so got blown up the last part then immediately took cover until that one blew over. Hoping to make good headway with clear skies, we headed south from the col. We could see another blizzard was on its way, so we got as far as we could before seeking cover, this blizzard lasting 15 mins. Finally once it passed we raced down the spur towards the car out of the wind and cold. Apparently was -2°C to -4°C felling like -17°C into the wind. Still not as cold as Pyeongchang right now.
After getting warm we headed to watch the finishers of the fell race who luckily avoided the worst of the weaather. Shout out to Tom Dobra and Sophie Horrocks coming 2nd and 3rd.
Saturday Feb 10, 2018 #
Running 5:59 [2] 1.1 km (5:26 / km) +8m 5:15 / km
shoes: inov8 X-TALON 212 Black/Yellow
Swimming (Pool) 48:58 [2]
Speed endurance today meant short sets but at speed so didn't get dropped as much
300m WU
300m Kick
4 x 100m (50m Drill + 50m Swim) - Shoulder touch, 2 x 3/4 catch up, catch up
150m Easy
8 x 50m off 60s
4 x 100m Cruise [10s]
200m Cruise
8 x 50m Cruise
200m Cruise
150m Cruise
Running warm up/down 4:44 [2] 0.67 km (7:04 / km) +3m 6:55 / km
ahr:137 max:166 shoes: inov8 X-TALON 212 Black/Yellow
Running race 17:48 [4] 5.15 km (3:27 / km) +30m 3:22 / km
max:171 shoes: inov8 X-TALON 212 Black/Yellow
Again more of a tempo than a race. Had to work harder than last time to stay comfortably clear of another triathlete.
Running warm up/down 11:47 [2] 1.9 km (6:12 / km) +12m 6:01 / km
shoes: inov8 X-TALON 212 Black/Yellow
Running warm up/down 5:12 [2] 0.4 km (13:00 / km)
ahr:122 max:141 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Wyche Ridge South) 59:18 [3] 6.8 km (8:43 / km) +327m 7:02 / km
ahr:155 max:186 shoes: inov8 X-TALON 212 Black/Yellow
Map
Good plan and cleared them all but big time losses on 61 and 48 cost me the win. Legs ripped to shreds as well by the brambles. Mind also not in the zone, keep thinking about my car wing mirror which I will have to replace for the second time in three weeks but this time it was the pavement side mirror.
Time losses (5:32):
Exiting #41 31s investigating the green deciding it to too thick to run though
#61 ~ 60s ended up on the wrong path exiting 60 so hunted on the a spur to high for a bit
#53 40s being to high up
#48 3:33 Control was too high up the ditch away from the road, actually placed on the edge of the circle. Slightly off bearing meant i didn't spike it and hit road as catching feature running parallel to hit didn't find it. Even hit ditch, had a look up and down but didn't see it so wasted 3 mins having to relocate.