Training Log Archive: rickypIn the 7 days ending Sep 23, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Sep 23, 2018 #
Running warm up/down 10:03 [1] 1.36 km (7:23 / km) +21m 6:52 / km
ahr:117 max:134 shoes: Hoka One One Clifton 4 (Red)
Orienteering race 48:10 [4] *** 10.7 km (4:30 / km) +171m 4:10 / km
max:185 spiked:30/34c shoes: Hoka One One Clifton 4 (Red)
Routegadget
Nice area for an urban with good mix of town centre alley ways, uni campus and an intricate park plus a fair amount of climb. Good decision to race up here this weekend as it stayed dry.
Running-wise I was probably the fastest there but too many mistakes/route choice errors meant I was beaten into 3rd on the day:
Time losses (1:50):
#5 5-10s not checking behind a corner of a building
#6 <5s bad exit out of 5
#7 ~10s Hesitating looking if I could attack from the east. I concluded you couldn't but I didn't spot another set of stairs
#9 15s Didn't spot the bridge further along the river
#20 ~25s Thought I was looking for a wall end so searched there for ages and almost concluded it had been stolen before i saw the kite on a lampost.
#30 ~50s Inexcusable mistake, especially after yesterday's sprint events. Not paying attention in the uni campus and made a parallel error running up the side of a building too soon. I found a control but wrong code and then spent way too long relocating.
Running warm up/down 9:41 [2] 1.07 km (9:03 / km) +4m 8:53 / km
ahr:121 max:169 shoes: Hoka One One Clifton 4 (Red)
Saturday Sep 22, 2018 #
Running warm up/down 14:59 [2] 2.34 km (6:24 / km) +20m 6:08 / km
ahr:139 max:176 shoes: Hoka One One Clifton 4 (Red)
Orienteering race 14:49 [4] *** 3.4 km (4:21 / km) +37m 4:08 / km
ahr:175 max:193 spiked:16/16c shoes: Hoka One One Clifton 4 (Red)
Routegadget
Good fun little course around the North part of the map. Did a lot better than i did around here than at the JK 2015. Missed one short-cut on 4 and slow exiting 10 but otherwise just not running fast enough.
Running warm up/down 14:11 [2] 2.45 km (5:47 / km) +20m 5:34 / km
shoes: Hoka One One Clifton 4 (Red)
Running warm up/down 10:27 [2] 1.33 km (7:51 / km) +15m 7:26 / km
ahr:140 max:163 shoes: Hoka One One Clifton 4 (Red)
Orienteering race 14:47 [4] *** 3.52 km (4:12 / km) +30m 4:02 / km
max:190 spiked:19/20c shoes: Hoka One One Clifton 4 (Red)
Routegadget
2nd part around the South part of the map with the residential halls. Not as challenging with legs offering little route choice. Only 5-10s mistake right at the end running past some steps that were hidden by a cycle shed.
Running warm up/down 15:29 [2] 2.65 km (5:51 / km) +28m 5:33 / km
ahr:30 max:145 shoes: Hoka One One Clifton 4 (Red)
Friday Sep 21, 2018 #
S & C 30:00 [0]
Sally up sally down Press ups: 2:10
3 x (4 x 45s) Core cicuit
6 min plank routine
Thursday Sep 20, 2018 #
Running 56:12 [2] 10.45 km (5:23 / km) +58m 5:14 / km
ahr:133 max:156 shoes: Salomon Speedcross 4 (Grey)
Wednesday Sep 19, 2018 #
Cycling (MTB) 1:33:21 [2]
ahr:140 max:172
Company day doing MTB in the Forest of Dean in the morning and then Go Ape in the afternoon. Did the medium Blue route then the harder Red route with 4 others. More tiring then I expected.
Running 46:58 [2] 7.82 km (6:00 / km) +163m 5:26 / km
ahr:131 max:156 shoes: Salomon Speedcross 4 (Grey)
Tuesday Sep 18, 2018 #
Running 16:21 [2] 1.76 km (9:17 / km)
shoes: Salomon Speedcross 4 (Grey)
Running intervals 24:00 [4] 7.15 km (3:21 / km)
shoes: Salomon Speedcross 4 (Grey)
Running warm up/down 32:11 [2] 4.47 km (7:12 / km)
shoes: Salomon Speedcross 4 (Grey)
Monday Sep 17, 2018 #
Running 18:23 [2] 3.35 km (5:29 / km) +16m 5:22 / km
ahr:126 max:140 shoes: Mizuno Wave Rider 18
S & C 1:00:00 [0]
(14 x 30s) + (14 x 60s) + (14 x 40s) + (5 x 30s)