Training Log Archive: rickypIn the 7 days ending Sep 9, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Sep 9, 2018 #
Running warm up/down 12:13 [2] 1.34 km (9:07 / km) +18m 8:33 / km
ahr:123 max:139 shoes: inov8 X-TALON 212 Black/Red
Orienteering race (Painswick) 1:06:15 [4] *** 9.76 km (6:47 / km) +304m 5:52 / km
ahr:166 max:193 spiked:19/22c shoes: inov8 X-TALON 212 Black/Red
Routegadget
I know this area pretty well know so aim was to try and push hard as it is fairly runnable and I thought i would be clean.
Good for the first 10, catching Matt Whipple on 8 but small misses on 11, 13, 15, 18 meant I couldn't get away. Veg was worse than mapped but was expected in summer and wasn't totally happy with the new map in other parts but it could be me who was in the wrong. Also wasn't a fan of the planning with multiple controls requiring to run back out the way you came. Finished +19s to Richard Mawer.
Time losses (3:00):
#11 ~45s Getting stuck in grot exiting 10 then hesitation in circle
#13 ~35s Panic in the circle as nothing would fit. Was practically standing on top of fit but ran around hill to confirm
#15 70s Not interpreting map right so didn't run onto the spur and was too low
#18 ~30s Wrong route choice and hesitation in circle trying to make map fit
Orienteering 37:58 [1] 3.23 km (11:45 / km) +75m 10:32 / km
ahr:115 max:151 shoes: inov8 X-TALON 212 Black/Red
Saturday Sep 8, 2018 #
Running warm up/down 5:16 [2] 0.8 km (6:35 / km) +6m 6:21 / km
ahr:144 max:163 shoes: Salomon Speedcross 4 (Grey)
Running race 17:43 [5] 5.06 km (3:30 / km) +29m 3:24 / km
ahr:179 max:189 shoes: Salomon Speedcross 4 (Grey)
Nice even splits for once, just not having the zip from a lack of speed work recently.
Running warm up/down 11:52 [2] 1.9 km (6:15 / km) +12m 6:03 / km
ahr:137 max:147 shoes: Salomon Speedcross 4 (Grey)
Running 1:18:21 [2] 14.51 km (5:24 / km) +86m 5:15 / km
ahr:129 max:146 shoes: Salomon Speedcross 4 (Grey)
Friday Sep 7, 2018 #
S & C 1:00:00 [0]
Thursday Sep 6, 2018 #
Running 11:21 [2] 1.47 km (7:43 / km) +2m 7:40 / km
ahr:118 max:143 shoes: Mizuno Wave Rider 20
Orienteering 52:54 [3] * 12.4 km (4:16 / km) +16m 4:14 / km
ahr:157 max:174 spiked:30/30c shoes: Mizuno Wave Rider 20
Routegadget
Waited for the worst of the rain to blow over then headed out with my phone in a food/freezer bag which worked alright. Had already judged the optimum route to be around 12.5 km so no need to push tonight, and I found myself running with Tom C a lot and with him not taking the optimum route I could cruise round and take the win.
Running warm up/down 11:05 [2] 1.75 km (6:20 / km)
ahr:129 max:158 shoes: Mizuno Wave Rider 20
Wednesday Sep 5, 2018 #
Running 45:06 [2] 8.55 km (5:16 / km) +24m 5:12 / km
ahr:124 max:134 shoes: Mizuno Wave Rider 20
Running 46:55 [2] 9.17 km (5:07 / km) +52m 4:59 / km
ahr:128 max:142 shoes: Mizuno Wave Rider 20
Tuesday Sep 4, 2018 #
Running 27:14 [2] 4.79 km (5:41 / km) +21m 5:34 / km
ahr:130 max:144 shoes: Mizuno Wave Rider 20
Swimming (Open Water) 30:06 [2]
30 mins easy. One of the last times this year swim in the lake with it starting to get colder and darker now
Running 28:22 [2] 4.8 km (5:55 / km) +24m 5:46 / km
ahr:132 max:148 shoes: Mizuno Wave Rider 20
Monday Sep 3, 2018 #
Running 9:21 [2] 1.94 km (4:49 / km) +13m 4:40 / km
ahr:141 max:152 shoes: Hoka One One Clifton 4 (Red)
Running 15:04 [2] 2.86 km (5:16 / km) +15m 5:08 / km
ahr:127 max:140 shoes: Hoka One One Clifton 4 (Red)
S & C 1:00:00 [0]
(16 x 60s) + (16 x 45s) + (16 x 30s)