Training Log Archive: rickypIn the 7 days ending Mar 15, 2018:
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Thursday Mar 15, 2018 #
Swimming (Pool) 1:03:54 [2]
After a big set yesterday and then a smaller than desired meal at the pub last night I was feeling low on energy this morning. Just my luck then that Coach had planned for a 20 minute time trial. Didn't even try with effort probably 5/10. Easy benchmark to beat.
300m WU + 100m Kick
8 x 50m Build [10s]
230m Easy
360m Pull Progressive
6 x 40m off 40s
80m Easy
20 min TT - 1100m
80m Easy
400m Kick
120m WD
Running 1:00:50 [2] 10.7 km (5:41 / km) +103m 5:25 / km
ahr:130 max:151 shoes: inov8 X-TALON 212 Black/Yellow
Wednesday Mar 14, 2018 #
Running 4:45 [2] 0.76 km (6:15 / km) +4m 6:05 / km
ahr:129 max:141 shoes: Mizuno Wave Rider 20
Swimming (Pool) 1:17:45 [2]
Kept swapping lanes to ensure I was on my own, Worked hard
500m WU (breathing 3, 5, 7, 5, 3 every 100)
4x50m drills (catch up, finger drag, broken arrow, 3/4 catch up)
2 x 100m build
2 reps of:
(400m Cruise, 2 x 200m Cruise, 4 x 100m Cruise, 200m pull)
5 x 50m - 25m easy, 25m hard
200m WD
Running 4:18 [2] 0.76 km (5:39 / km) +3m 5:33 / km
ahr:134 max:144 shoes: Mizuno Wave Rider 20
Running warm up/down 8:42 [2] 1.3 km (6:42 / km) +3m 6:37 / km
ahr:130 max:138
Orienteering race (Headington) 59:23 [3] 12.4 km (4:47 / km) +71m 4:39 / km
ahr:155 max:177 shoes: Mizuno Wave Rider 20
Once I found work hadn't got tickets for the horse racing I made sure my trip to Aylesbury coincided with a TVOC Street Series.
Poor start wasting maybe a minute on 11 and 2-3 mins on 31. Happy with my route after that
Running warm up/down 12:01 [2] 2.1 km (5:43 / km) +12m 5:34 / km
ahr:133 max:166 shoes: Mizuno Wave Rider 20
Tuesday Mar 13, 2018 #
Running 14:47 [2] 2.28 km (6:29 / km)
ahr:127 max:152 shoes: Mizuno Wave Rider 20
Running intervals 27:32 [4] 7.6 km (3:37 / km) +80m 3:27 / km
max:173 shoes: Mizuno Wave Rider 20
2 x (3 x 1km [3 mins] + 1 x 800m [2 mins])
Best place I thought I could do this was a little nearby park but this meant that each rep included +10m elevation so nice and tired by the end.
Running warm up/down 8:40 [2] 1.45 km (5:59 / km)
shoes: Mizuno Wave Rider 20
Monday Mar 12, 2018 #
Cycling (Indoor) 55:58 [2]
ahr:122 max:155
Sufferfest - cycling along to a session with video on a projector. Feel like your right there in the action. Great fun!
Sunday Mar 11, 2018 #
Running warm up/down 14:14 [2] 1.6 km (8:54 / km) +15m 8:30 / km
ahr:122 max:144 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Nescliffe) 57:10 [4] *** 8.9 km (6:25 / km) +247m 5:38 / km
ahr:162 max:180 spiked:25/30c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
Wasn't too worried about the technical difficulty of the area, with me predicting that any time losses would be down to shear stupidity than tricky navigating and that's exactly what happened. Started well but small misses became frequent and and a ridiculously poor route choice meant Philly Vokes beat me into 2nd.
Too far to travel to get a full NGOC team out so really couldn't compete with OD and DEE.
Time losses: (4:35)
#7 20s Poor bearing exiting 6
#9 ~45s Plan was to run round the hill and attack from below. Executed poorly attacking 150m too early at a similar fence feature
#12 20s Not picturing control or feature looking by the crags
#16 50s Way too high
#28 ~80s Hadn't pre planned on the only one that mattered. Saw a train of M/W60s heading up out of the sae control and just assumed that was the way to go. This was confirmed when Olly Williams also starting heading up when he punched just after me. Found I needed to be 30m down at the bottom of the cliff.
I think this weekend has taken a lot of me so this forthcoming week will be easier.
Running warm up/down 11:54 [2] 1.5 km (7:56 / km) +37m 7:04 / km
ahr:124 max:150 shoes: inov8 X-TALON 212 Black/Yellow
Saturday Mar 10, 2018 #
Running warm up/down 22:53 [2] 3.14 km (7:17 / km) +9m 7:11 / km
max:165 shoes: More Mile Mud Warrior 1 Spikes
Running race 51:42 [5] 12.25 km (4:13 / km) +130m 4:00 / km
ahr:178 max:195 shoes: More Mile Mud Warrior 1 Spikes
191st/284 finishers. 3rd/6 County counter.
Type of race where you hate every moment until the end, and then say you really enjoyed it.
Complete mudbath; not raining during the race but the recent snow and overnight rain meant it churned up straight away. The U20s in the first race came back covered head to toe so went and bought some 15mm pins.
First time starting in a pen. Went off 4th in line. Saw Jack Leitch near me so knew I shouldn't be ahead so tucked in behind but he soon ran off (although surprised to be only 4 mins down at the end after 12.2km). Very congested at the start with 284+ runners all trying to run on the least muddiest line.
Found it hard to put in any efforts up hills due to the energy sapping mud so settled into a nice pace. Had another county team mate dangling tantalisingly 20s in front for the entire race but never able to claw him in. I was able to overtake at least 5 at the end with a nice sprint finish.
Checking my spikes after my WD I found both shoes had lost 5/6 spikes. Not sure when they would have fallen out but probably explains why I was slipping a bit during the race.
Running warm up/down 6:51 [2] 0.9 km (7:37 / km) +8m 7:17 / km
shoes: More Mile Mud Warrior 1 Spikes
Friday Mar 9, 2018 #
Cycling (Indoor) 45:00 [1]
ahr:106 max:124