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Training Log Archive: rickyp

In the 7 days ending Feb 3, 2019:

activity	#	time	miles		km		+m				load
Running	12	6:25:24	42.58	(9:03)	68.52	(5:37)	839	20 /	22c	90%	215.9
Orienteering	3	1:17:50	9.38	(8:18)	15.1	(5:09)	96	44 /	49c	89%	63.7
Cycling (Road)	3	30:48									15.4
Total	16	8:14:02	51.96		83.62		935	64 /	71c	90%	295.0

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Sunday Feb 3, 2019 #

Event: ESOC Sprint-O incorporating Scottish Sprint Championships

11 AM

Running warm up/down 10:22 [2] 1.29 km (8:02 / km) +7m 7:49 / km
ahr:125 max:149 shoes: Mizuno Wave Rider 22

WU and drills

Orienteering race 15:48 [4] *** 3.89 km (4:04 / km) +41m 3:52 / km
spiked:20/21c shoes: Mizuno Wave Rider 22

Scottish Sprint Orienteering Champs - Race 1 Uphall North - M21 3.0km

Routegadget

Better course than I was expecting for the area but still not really technical enough and essentially a running race. Lots of 50:50 route choices.

Only time loss was 19s on #5 where I didn't see the ride though the block of green and had to go all the way round.

Running warm up/down 10:08 [2] 1.88 km (5:23 / km)
shoes: Mizuno Wave Rider 22

1 PM

Running warm up/down 13:54 [2] 1.97 km (7:03 / km) +6m 6:57 / km
ahr:126 max:144 shoes: Mizuno Wave Rider 22

Jog to start, WU and drills

2 PM

Running race 15:53 [4] *** 3.74 km (4:15 / km) +24m 4:07 / km
spiked:20/22c shoes: Mizuno Wave Rider 22

Scottish Sprint Orienteering Champs - Race 2 Uphall South - M21 2.9km

Routegadget

Better area than this morning but course included a timed out road crossing. Less time wasted - only 15s overall - but slower in comparison to the leaders as I wasn't able to push as hard in this 2nd race

Running warm up/down 10:12 [2] 1.72 km (5:56 / km) +18m 5:38 / km
shoes: Mizuno Wave Rider 22

3 PM

Orienteering 10:19 [2] 1.84 km (5:36 / km) +18m 5:21 / km
ahr:131 max:155 shoes: Mizuno Wave Rider 22

Collecting controls

Saturday Feb 2, 2019 #

Event: INT Scottish Night Championships

9 AM

Running 45:11 [2] 8.36 km (5:24 / km) +107m 5:05 / km
ahr:123 max:169 shoes: Mizuno Wave Rider 22

45 mins easy including doing some jobs and geocaching

6 PM

Running warm up/down 10:30 [2] 1.49 km (7:03 / km) +9m 6:50 / km
ahr:133 max:168 shoes: inov8 Arctic Claw 300

Jog to start, WU and drills

Orienteering race 51:43 [3] *** 9.37 km (5:31 / km) +37m 5:25 / km
ahr:156 max:180 spiked:24/28c shoes: inov8 Arctic Claw 300

Scottish Night Orienteering Champs at John Muir Country Park - M21 8.2km

Routegadget

Been to the area before but I knew at night it would be more tricky, especially on the sand dunes where I only briefly visited last time.

Winsplits confirms I lost time on 4 controls, which i agree with, totaling 3:39, the worst error being #12 2:06 where I didn't go far enough.

7 PM

Running warm up/down 10:01 [2] 1.67 km (6:00 / km) +2m 5:58 / km
ahr:136 max:166 shoes: inov8 Arctic Claw 300

Friday Feb 1, 2019 #

9 AM

Running 12:50 [2] 2.55 km (5:02 / km) +9m 4:57 / km
ahr:124 max:136 shoes: Mizuno Wave Rider 22

ITW

6 PM

Cycling (Road) 11:43 [2]
ahr:123 max:139

2.94km +58m avg 15.1km/h HFW

Thursday Jan 31, 2019 #

9 AM

Cycling (Road) 10:09 [2]

3.06km +7m avg 18.1km/h ITW

6 PM

Running 14:31 [2] 2.53 km (5:44 / km) +57m 5:09 / km
shoes: Mizuno Wave Rider 22

HFW

7 PM

Running warm up/down 14:02 [2] 2.27 km (6:11 / km) +15m 5:59 / km
shoes: inov8 X-TALON 212 Black/Yellow

WU jog to meadows and drills

Running tempo 30:00 [4] 7.57 km (3:58 / km)
shoes: inov8 X-TALON 212 Black/Yellow

Plan for tonight was originally the HBT hills session but a leak in the flat put a stopper on that. Got out and did a solo tempo session on the meadows whilst waiting for the plumber. Did it on the grass as was worried the paths would be slippy...they weren't.

6 x 5 min [60s]

When I got back the plumber was already there, floorboards were up, leak found and suspect pipe removed.

Running warm up/down 16:00 [2] 2.41 km (6:38 / km) +17m 6:25 / km
shoes: inov8 X-TALON 212 Black/Yellow

Jogging recoveries and jog back

Wednesday Jan 30, 2019 #

8 PM

Running 1:00:44 [2] 11.34 km (5:21 / km) +160m 5:00 / km
ahr:124 max:149 shoes: Mizuno Wave Rider 22

Long day travelling as was in Aylesbury for the day for work. Got the earlier flight back so had enough time for a 60 min easy leg stretcher round the Meadows and Queens Drive.

Tuesday Jan 29, 2019 #

7 AM

Running 1:06:06 [2] 10.2 km (6:29 / km) +320m 5:36 / km
ahr:128 max:165 shoes: Salomon Speedcross 4 (Grey)

ITW with 60 mins easy on the crags. Very slippy only in trails so didn't venture onto Whinny / Seat / Nether.

Monday Jan 28, 2019 #

9 AM

Cycling (Road) 8:56 [2]
ahr:123 max:143

3.02km +7m avg 20.3km/h ITW

6 PM

Running 45:00 [1] 7.53 km (5:59 / km) +88m 5:39 / km
ahr:116 max:134 shoes: Mizuno Wave Rider 22

Recovey run HFW via Tescos

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