Training Log Archive: rickypIn the 7 days ending Mar 23, 2018:
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Friday Mar 23, 2018 #
Cycling (Road) 2:12:54 [2]
ahr:129 max:152
Good weather today rather than tomorrow so gave the bike a clean during my lunch hour then took it for a spin after work. Did the whole lap of Bredon hill this time. There was an annoying amount of cars on the country lanes though. Had planned to drive home again afterwards but changed my mind and grabbed the keys from the car and carried on home.
Thursday Mar 22, 2018 #
Swimming (Pool) 1:05:43 [2]
Chilled this morning focusing on rotation:
300m WU
200m Kick
300m Pull
5 min treading water
4 x 100m Kick + 80m easy
5 x 40m Lateral kick
5 x 40m Lateral kick with pull
5 x 40m Rhythm Drill
5 x 40m 3-1-3
120m easy
500m - Alternating FC, BK, FC, Brst, FC
300m WD
Running warm up/down 5:22 [2] 0.9 km (5:58 / km) +4m 5:50 / km
ahr:131 max:147 shoes: Mizuno Wave Rider 20
Orienteering race (Cheltenham) 59:57 [4] 13.2 km (4:33 / km) +57m 4:27 / km
ahr:163 max:194 shoes: Mizuno Wave Rider 20
Routegadget
Forgot to bring a bumbag so carried my phone in my hand for MapRun. Didn't really affect me though. Picked a good route for once and was 3s within time after having to pick up the pace for the final 3km as I knew it was going to be close. Having prior local knowledge only hindered me as i wasted a small amount of time in two places which cost me 10 points in the end not having enough time for #10.
Running 9:44 [2] 1.6 km (6:05 / km) +9m 5:55 / km
shoes: Mizuno Wave Rider 20
Wednesday Mar 21, 2018 #
Running 23:07 [2] 3.69 km (6:16 / km) +48m 5:53 / km
ahr:125 max:141 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering (Leckhampton) 57:05 [2] *** 5.09 km (11:13 / km) +172m 9:36 / km
ahr:119 max:156 shoes: inov8 X-TALON 212 Black/Yellow
Tuesday Mar 20, 2018 #
Swimming (Pool) 1:02:26 [2]
All the focus on arms today. Meant they were very tired by the end.
450m WU
4 x 100m Build [10s]
200m Cruise
Above Cruise: (20m + 40m + 60m + 80m + 100m [all 15s]) + 20m easy
Above Cruise: (20m + 40m + 60m + 80m + 100m [all 15s]) + 100m easy
6 x 100m Drills (3/4 catch up, MDPS, chicken wing, high elbow, cruise)
4 x 100m [30s] - Build, Cruise, Build, Cruise
40m Easy
400m Cruise
200m WD
Running warm up/down 13:39 [2] 2.55 km (5:21 / km)
shoes: Mizuno Wave Rider 20
Running intervals 30:24 [4] 8.9 km (3:25 / km)
max:181 shoes: Mizuno Wave Rider 20
Session was 6 x 3 min [60s], 4 min recovery then 12 mins of 5km pace on the bends, 10km pace on the straights
Me and another 1st timer joined Paul H at the front. I was very happy to lead our little group and did a good job of consistent pacing and acting as a wind break.
Really enjoyed it as want to be running quick in a group so will probably be back for more.
Running warm up/down 16:01 [2] 2.66 km (6:01 / km)
shoes: Mizuno Wave Rider 20
Monday Mar 19, 2018 #
Cycling (Road) 4:50 [1]
Not raining so cycled to Tewkesbury school for Turbo
Cycling (Indoor) 55:22 [2]
ahr:127 max:161
Lactate Threshold Set. Hard but fun. 5 reps of:
3 min: race gear +1 95-100 rpm
1 min: race gear +3 95-100 rpm
20s: race gear +4 95-100 rpm
3 mins recovery
Cycling (Road) 6:16 [1]
Sunday Mar 18, 2018 #
Running 1:39:44 [2] 15.51 km (6:26 / km) +484m 5:34 / km
ahr:133 max:158 shoes: inov8 Arctic Claw 300
Plan was 90 mins easy as didn't want to be out too long given the conditions and no food. Generally the snow wasn't that deep at all, especially on the exposed parts of Cleeve Hill but large drifts still formed in places and at one point I had to wade through found it 4ft deep and ended up with cold legs.
Saturday Mar 17, 2018 #
Swimming (Pool) 1:03:34 [2]
3rd swim in 4 days. Arms are tired.
500m WU (breathing 3, 5, 7, 5, 3)
200m Kick
4 x 50m Kick Sprint
2 x 100m Drill - 3/4 Catchup, MDPS
2 x 50m Drill - Chicken wing, Shoulder+Head Touch
4 x 100m Cruise
4 x 100m Build
4 x 100m Pull
2 x 200m Cruise
4 x 50m - Easy, Fast, Easy, Fast
200m Cruise + 400m Cruise
100m TT
200m WD
Running warm up/down 10:14 [2] 1.57 km (6:31 / km) +22m 6:05 / km
ahr:129 max:158 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Highmeadow) 1:02:18 [4] *** 8.31 km (7:30 / km) +345m 6:12 / km
ahr:161 max:182 spiked:18/20c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
Everything was still tired after this morning's swim so took it steady. Found it hard to go fast on the slopes anyway as they were very slippy. By taking it steady I was spiking everything but I let the thought of a clean run get into my head and binned time on 15 and 18 at the end.
Time losses (5:50):
#3 ~2 mins Noticed post race that my route choice was terribly executed so i did far longer
#15 35s Standing right by the pit thinking I had checked it
#18 3:15 - Should have trusted compass as was heading right for it. Doubted myself as couldn't make the map fit and went off south and had to relocate.
Running warm up/down 10:37 [2] 1.61 km (6:36 / km) +31m 6:01 / km
ahr:132 max:159 shoes: inov8 X-TALON 212 Black/Yellow