Training Log Archive: rickypIn the 7 days ending Apr 1, 2018:
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Sunday Apr 1, 2018 #
Running 9:54 [2] 1.15 km (8:37 / km) +8m 8:19 / km
shoes: inov8 X-TALON 212 Black/Yellow
Orienteering (Beaudesert) 2:14:21 [4] *** 21.13 km (6:21 / km) +440m 5:46 / km
ahr:160 max:185 spiked:33/39c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
Entries official was nice and let me swap to Elite. This meant though I had to set off at 10:00 and have a punching start. I blame being a bit flustered for the first few controls binning time on 1 and 3. After that I settled down and it was nice having the forest to myself. Small miss on 7, slightly larger one at 18 but generally moving at a pace I knew I could navigate and maintain for whole race. Maybe running slower though than i should have had i got people to chase and I'm guessing it also tracked up a bit.
As I was going from 11 (157) to 12 (205) i ran straight past control (121). It wasn't until the map changeover that i saw i had exactly the same leg (157 - 121) so was glad i had chose to go direct then and obviously nailed that one. Glad I didn't take the indistinct path through fight on 20 as reports are the path stopped and you had to fight through.
Took the North path route choice on the long leg to 29. Rhodri Buffet caught me here but took a different route choice and after the 13 minutes we arrived at the same time. After this I was just hanging on for dear life, bonking a bit and he had just got out of sight on 38 so I binned 40s at the wrong thicket.
Time losses (4:38):
#1 33s Saw the control on a earth wall but looked at the map and thought it was a thicket so ignored it. Looked again and it was on an earth wall. Good start, not.
#3 ~80s still thinking straight i couldn't make sense of the paths and as i entered the block of forest and couldn't see a stream i panicked and did 3 sides of square to confirm i was right and attack from the path
#7 42s Attacked too late. Found an unmapped pit close by which didn't help
#10 15s Changed my plan after exiting the control
#12 10s Poor exit from 11 getting stuck in trees too far west
#18 55s Looked in the wrong pit and then a bit of relocating
#38 43s Tired. Saw a control on a thicket and ran to it. Wrong thicket.
Running 10:07 [1] 1.17 km (8:39 / km) +18m 8:02 / km
shoes: inov8 X-TALON 212 Black/Yellow
Saturday Mar 31, 2018 #
Running 14:05 [1] 2.24 km (6:17 / km) +56m 5:35 / km
shoes: inov8 X-TALON 212 Black/Yellow
Running warm up/down 13:32 [2] 1.41 km (9:36 / km) +39m 8:26 / km
ahr:127 max:159 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Brereton Spurs) 44:08 [4] *** 6.8 km (6:29 / km) +229m 5:33 / km
ahr:159 max:196 spiked:27/31c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
Massive improvement compared to the last time I was here for the 2014 British Middles. According to my log then I said I "was getting very lucky with numerous controls, stumbling into them without knowing where I am". Today I felt much more in control.
Only small time losses were on 10, 14, 26 and 27 which means like yesterday I placed roughly where I expected.
Time losses (75s):
#10 ~15s Yellow control yet i ran up the wrong ride so added distance
#14 ~25s Thought I just needed to run to the top of the hill but when I got there was an unmapped crater and no control which made me worry I had gone horribly wrong but i was only 20m out.
#26 ~15s First control I had attacked with no real plan and consequently binned time being too far west
#27 ~15s Annoyed with the previous control I was running too fast to navigate and had to stop briefly and confirm which path I was on.
It seems I've accidentally entered myself on the long tomorrow and not the Elite - I don't even know how I managed that. I'll try and change in the morning but otherwise I guess I'll have to do that.
Running warm up/down 9:43 [2] 1.26 km (7:43 / km) +6m 7:32 / km
ahr:124 shoes: inov8 X-TALON 212 Black/Yellow
Running 15:13 [1] 2.36 km (6:27 / km) +14m 6:16 / km
ahr:110 max:123 shoes: inov8 X-TALON 212 Black/Yellow
Friday Mar 30, 2018 #
Running warm up/down 11:34 [2] 1.33 km (8:42 / km)
ahr:131 max:149 shoes: Adizero Adios Boost
Orienteering race (MOD Stafford) 15:35 [4] ** 3.95 km (3:57 / km) +13m 3:53 / km
spiked:26/27c shoes: Adizero Adios Boost
Routegadget
Probably did as well as could have hoped for having not done any specific training. Luckily it was very straight forward and didn't have to pre-plan at all. Probably should have worn inovs. Think i chose the wrong route choices on 4, 6 and 13. Tripped over on 12 and not optimum route on 16 where there was map /control placement issues. 15-30s quicker then on a perfect day but can't complain.
Think I'm just going to jog from the hotel to the event tomorrow given the field could become a mud bath
Running warm up/down 10:19 [1] 1.15 km (8:58 / km)
ahr:117 max:132 shoes: Adizero Adios Boost
Thursday Mar 29, 2018 #
Swimming (Pool) 54:57 [2]
Focus on good efficient stroke today
400m WU
4 x 50m descending
3 x 100m Cruise [10s] + 100m (Alt 25m easy, 25 hard)
4 x 60m + 4 x 100m Drills
120m + 160m Alternate paddle/ Alternate Fin
4 x 100m Cruise [15s]
4 x 100m (Alt 25m easy, 25 hard) [15s]
2 x (100m Cruise [15s] + 100m Fast [30s])
80m WD
Wednesday Mar 28, 2018 #
Running 4:54 [2] 0.77 km (6:22 / km)
ahr:125 max:138 shoes: Mizuno Wave Rider 20
Swimming (Pool) 1:17:55 [2]
Decided to do something different today so after a WU I opted for a 1900m race simulation to see where I am with 6.5 weeks to go. Made sure I included around 3 sightings per length to simulate what I'll be doing in open water - technically i shouldn't have been using the wall to turn but I wanted to make sure the watch measured correctly as wan't counting.
500m WU (breathing 3, 5, 7, 5, 3)
4 x 50m Drills - Catch up, chicken wing, finger drag, 3/4 catch up
2 x 100m Build [10s]
1900m Race Pace - 36:38 - Not actually race pace as I was making sure I had the stamina and get a feel for what it would be like. Hoping to do around 32:00.
275m Easy
200m Pull Easy + 200m Pull Fast + 200m Pull Easy
200m Easy
Running 4:46 [2] 0.79 km (6:02 / km) +4m 5:53 / km
ahr:125 max:139 shoes: Mizuno Wave Rider 20
Running 44:54 [2] 7.52 km (5:58 / km) +46m 5:48 / km
ahr:121 max:133 shoes: Salomon Speedcross Vario Trail
Tuesday Mar 27, 2018 #
Running warm up/down 21:40 [2] 3.06 km (7:05 / km)
shoes: Mizuno Wave Rider 20
Running 11:45 [5] 3.8 km (3:06 / km)
shoes: Mizuno Wave Rider 20
10 x 380m [90s]
Thought i had had measured 400m but came out short.
Hard to know what to make of it. Felt strong, not particularly fast, but legs probably still tired from the weekend. Just enough rest to be able to go at around 90%
Running warm up/down 16:02 [2] 2.76 km (5:49 / km)
shoes: Mizuno Wave Rider 20
Monday Mar 26, 2018 #
Cycling (Road) 6:11 [2]
ahr:125 max:136
Cycling (Indoor) 54:14 [2]
ahr:122 max:158
WU
4 min @ 90 rpm Race gear + 4 min @ 90 rpm Race gear +1 [2 min]
8 x (20s @ 90 rpm Top gear -1 [1:40])
4 min @ 90 rpm Race gear + 4 min @ 90 rpm Race gear +1 [2 min]
4 x (20s @ 90 rpm Top gear -1 [1:40])
8 min @ 80 rpm Pyramind Race gear -> Top gear -> Race Gear
Cycling (Road) 6:02 [1]
ahr:118 max:132