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Training Log Archive: rickyp

In the 7 days ending Feb 21, 2016:

activity	#	time	miles		km		+m				load
Running	8	4:35:27	36.49	(7:33)	58.72	(4:41)	197				236.7
Orienteering	2	2:03:41	11.32	(10:56)	18.21	(6:48)	455	34 /	44c	77%	154.6
Total	8	6:39:08	47.8	(8:21)	76.93	(5:11)	652	34 /	44c	77%	391.3

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Sunday Feb 21, 2016 #

10 AM

Running warm up/down 10:22 [3] 1.0 km (10:22 / km)
ahr:161 max:183 shoes: inov8 OROC 340

Warm up not feeling great, shown by high hr

Orienteering race (Cooper's Hill) 36:54 [4] *** 5.21 km (7:05 / km) +200m 5:57 / km
ahr:175 max:184 spiked:17/20c shoes: inov8 OROC 340

BUCS Relay at Cooper's Hill famous for its cheese rolling. 1st leg of the Deep Fried Babies team (me, calum then andrew). Even though i got a good nights sleep unlike a lot of others, I wasn't feeling 100% and my high average hr confirmed this and explains why I was feeling dead the whole way round. Was annoying that it was my running that was letting me down today but hopefully i'll feel better for the british nights next weekend.

Saturday Feb 20, 2016 #

Event: BUCS Individual/Relay Championships

12 PM

Running warm up/down 10:31 [3] 1.4 km (7:31 / km) +72m 5:59 / km
ahr:150 max:174 shoes: inov8 OROC 340

Warm up to start

Orienteering race (Moseley Green) 1:26:47 [4] *** 13.0 km (6:41 / km) +255m 6:05 / km
ahr:168 max:192 spiked:17/24c shoes: inov8 OROC 340

BUCS Orienteering at Moseley Green.

Routegadget

Never had a clean run at BUCS and this trend continued horrendously. Had my mind set of catching the Andrew/ Calum train and see how it went from there...however stuffing up 5, bad route choice and stuffing up 6, and catastrophes at 10 and 15, i obviously never saw them.

Had pain in my left shin in 5 and 6 but that went away, weird. Mainly just had little motivation and really upset with myself. Kept falling over which didn't help.

Main mistakes:
5) 1:06 being too low as didn't follow bearing
6) Went down an unmapped ride on 6 which confused me and made my route choice not optimal. 0:48 in the control circle as didn't take bearing
8) 0:39 Followed Schorah and he went wrong
10) 2:37 being too low
12) hacked through green instead of white due to not planning ahead
15) 2:37 attacking too late
22) Too low coming out of 21

Friday Feb 19, 2016 #

Note
(rest day)

I seem to have either one or two important events for the next six consecutive weekends, culminating with the JK. This means I'll cut down training so thursday will be an easy 45 min run/ tapered intervals and friday being a rest day. Only going to do spinning/rowing/swimming 2-3 times a week instead of 4. Want to make sure I stay fit and injury-free.

Thursday Feb 18, 2016 #

Running 46:59 [2] 9.2 km (5:06 / km) +16m 5:04 / km
ahr:137 max:146 shoes: Mizuno Wave Rider 18

VE 45 mins flat loop just to keep legs ticking over before BUCS. Did 3 loops of Pitville Park. On the way there I passed multiple police cars and a bbc news reporter outside a house where policemen were exiting. Hopefully was noteworthy and will be on the local news tonight.
...
Turned out it was noteworthy

Wednesday Feb 17, 2016 #

7 AM

Running tempo 1:01:58 [4] 15.5 km (4:00 / km) +38m 3:57 / km
shoes: Mizuno Wave Rider 18

50 min progression around Regents Park. HR monitor seemed to play up which is a shame. First time i've done a progression session, increasing pace every 5 mins. Probably not the best idea to do this session in the early morning after an intervals session last night but couldn't fit in a long run today. Now tapering down for the weekend. Probably started off a little fast and struggled to find top gear at the end. Did the session 'blind' not checking pace on garmin.
Paces: 4:00m/km, 3:54, 3:54, 3:51, 3:51, 3:46, 3:44, 3:41, 3:41, 3:33.

Tuesday Feb 16, 2016 #

7 AM

Running 48:10 [3] 10.0 km (4:49 / km) +44m 4:43 / km
ahr:142 max:168 shoes: Mizuno Wave Rider 18

Morning miles around Regents Park again, this time also visiting Primrose hill. Colder this morning with frost everywhere and the Boating lake iced over. I didn't expect it to be cold here for some reason. Had to stop on Primrose hill and watch the sunrise over London.

5 PM

Running warm up/down 17:26 [3] 3.41 km (5:07 / km)
ahr:140 max:161 shoes: Mizuno Wave Rider 18

Warm up and drills

Running intervals 21:50 [4] 6.35 km (3:26 / km)
ahr:166 max:177 shoes: Mizuno Wave Rider 18

Managed to just fit in an intervals session in Regent's Park before it got dark.

2 x (4 x 400m at 5kp [60s], 1 x 1600m at 10kp [60s]).

Found a perfect place to do this session with a 400m straight and 1600m loop (almost).

400s: 81s, 78, 80, 81, 80, 79, 81, 78 averaging 3:19m/km
1600s: 5:39, 5:35 averaging 3:34m/km

6 PM

Running warm up/down 12:07 [3] 2.46 km (4:56 / km)
ahr:142 max:149 shoes: Mizuno Wave Rider 18

jog back to the hotel

Monday Feb 15, 2016 #

7 AM

Running 46:04 [3] 9.4 km (4:54 / km) +27m 4:50 / km
ahr:142 max:144 shoes: Mizuno Wave Rider 18

Regent's Park Morning Miles. Down here for a three day training course. Skirted round the edge of London Zoo. May have gone here as a child, can't remember. Most of the animals must have been kept inside at this time in the morning. Heard monkeys didn't see any. Only spotted a sheep and two camels.

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