Training Log Archive: rickypIn the 7 days ending Feb 25, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Feb 25, 2018 #
Running 15:47 [2] 2.11 km (7:29 / km) +21m 7:08 / km
ahr:119 max:131 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Pembrey) 1:08:32 [4] *** 12.45 km (5:30 / km) +81m 5:20 / km
ahr:160 max:180 spiked:21/25c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
Richard C had warned me enough that the terrain is slow and full of brambles. The planner had done his best to minimise the terrain legs and keep us in the nice bits but this meant a lot of path running. Wasn't feeling particularly sprightly today but minimal mistakes again which was a confidence boost.
Time losses (2:15):
#10 ~45s First one where i didn't picture the control and consequently attacked too early
#13 ~75s Attacked too early again
#19 ~15s Misread map attacking too late
Running warm up/down 9:53 [2] 1.56 km (6:20 / km) +2m 6:18 / km
ahr:126 max:141 shoes: inov8 X-TALON 212 Black/Yellow
Saturday Feb 24, 2018 #
Cycling (Road) 14:09 [1]
ahr:114 max:131
Pick the car up
Running warm up/down 7:26 [2] 0.8 km (9:17 / km)
ahr:139 max:169 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Merthyr Mawr) 1:27:29 [3] **** 13.5 km (6:29 / km) +129m 6:11 / km
spiked:18/23c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
I think I can safely say, the training weekend last week paid off with a clear strategy working well for me; picking safe routes and running slower but picturing controls.
Caught Richard C at 2, Andrew at 7 so knew i was doing well and just about held it together with wobbles at 14, 16, 20, 22. Claimed a few scalps by my standards. Only around 3:30 min loss which is small compared to others
Time losses (3:30):
#4 ~30s Bad line hugging the green
#5 ~15s Poor bearing ending up too far left
#7 ~15 hesitation. Bluffing kudos to Andrew
#14 ~45s Not confident and not concentrating at the start. Could have been a lot worse
#16 ~45s Missed a path junction so relocated then took it slow and steady in the terrain
#20 ~30s Poor bearing ending too fat west
#22 ~ 30s Plan was to tick off features but struggled. Got lucky
Running warm up/down 7:01 [2] 0.9 km (7:48 / km) +18m 7:05 / km
shoes: inov8 X-TALON 212 Black/Yellow
Friday Feb 23, 2018 #
Cycling (Road) 1:31:21 [2]
ahr:134 max:158
I've been wanting to do more cycling but haven't been able to fit it in. Saw the weather forecast was good and we finish early on Fridays so chose to cycle HFW + large detour rather than S&C. Chose to do a lap of Bredon Hill as I could just about fit that in before it got dark. Will do this more in the future if Saturdays mornings are free
Thursday Feb 22, 2018 #
Swimming (Pool) 52:30 [2]
A little bit of everything. Right calf was very crampy so will decide on whether to go to Stroud later today.
400m WU
9 x 100m Cruise [10s]
120m Skulling exercises
2 x 100m Fists [10s]
2 x 80m 3/4 Catchup - 1st rep fists
20m Fly + 20m FC
20m Bk + 20m FC
20m Br + 20m FC
80m IM
240m Hypoxic Training
4 x 100m Cruise [10s]
120m WD
Orienteering race (Stroud) 59:46 [3] ** 12.3 km (4:52 / km) +191m 4:31 / km
ahr:139 max:157 shoes: Mizuno Wave Rider 20
Routegadget
Poor plan and poorly executed wasting 1:25 over the course of the run which is inexcusable on a street-o. When the initial plan is to clear them, you should start off going towards where the highest density of controls are, especially if that is where the majority of the high scoring ones are. I decided to save that part till last but didn't have time to clear them so was beaten into 3rd by Tom and Paul who got the tactics right.
I did run the furthest and picked up a strava KOM so all was not lost.
Wednesday Feb 21, 2018 #
Orienteering 58:37 [2] 6.73 km (8:43 / km) +200m 7:35 / km
ahr:132 max:166 shoes: inov8 X-TALON 212 Black/Yellow
Tuesday Feb 20, 2018 #
Running 5:51 [2] 0.87 km (6:43 / km) +4m 6:34 / km
ahr:128 max:141 shoes: Salomon Speedcross Vario Trail
Swimming (Pool) 1:14:16 [2]
550m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, finger drag, broken arrow, 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 4:38 [2] 0.76 km (6:06 / km) +4m 5:56 / km
ahr:121 max:137 shoes: Salomon Speedcross Vario Trail
Running 10:23 [2] 1.2 km (8:39 / km) +5m 8:29 / km
ahr:124 max:139 shoes: Salomon Speedcross Vario Trail
Orienteering (Oxford) 56:12 [3] ** 11.6 km (4:51 / km) +91m 4:40 / km
ahr:150 max:184 shoes: Salomon Speedcross Vario Trail
Planner had warned you that some of the footpaths will be closed due to them being in university colleges. Unfortunately unless you were a local you had no idea which ones these were. Was going well until my brilliant route over a bridge was foiled by a closed college footpath. This meant I had to do at least a km of pointless running past controls I had already visited. I was way down the results consequently but not my fault
Running 11:42 [2] 2.1 km (5:34 / km) +9m 5:27 / km
ahr:133 max:165 shoes: Salomon Speedcross Vario Trail
Monday Feb 19, 2018 #
Running 47:29 [2] 8.7 km (5:27 / km) +20m 5:24 / km
ahr:129 max:143 shoes: Salomon Speedcross Vario Trail