Training Log Archive: rickypIn the 7 days ending Jun 12, 2017:
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Monday Jun 12, 2017 #
Running 14:38 [2] 2.9 km (5:03 / km) +20m 4:53 / km
shoes: Mizuno Wave Rider 19
S & C 1:00:00 [0]
Sunday Jun 11, 2017 #
Running warm up/down 13:01 [2] 1.8 km (7:14 / km) +25m 6:46 / km
ahr:136 max:162 shoes: Adizero Adios Boost
Orienteering race (Bristol) 42:25 [4] *** 9.8 km (4:20 / km) +92m 4:08 / km
ahr:174 max:187 spiked:37/39c shoes: Adizero Adios Boost
Routegadget
Today the event was further East, with no multi-level brdges (thank goodness) but a much greater variety of urban land-uses to keep you on the edge.
Was a bit scrappy at the start with 7 quick controls in a small complicated park, afraid to jump the fence on 2 and hesitant on 4 and 7. Once out in the town was able to pre-plan legs and kick on, only losing 20s on 23 looking the wrong side of the building. Had a fun head to head race at the end.
Realised now that i picked a sub optimal route to 17 having not noticed the steps cut-through.
Running warm up/down 9:20 [2] 1.5 km (6:13 / km) +14m 5:57 / km
ahr:139 max:149 shoes: Adizero Adios Boost
Saturday Jun 10, 2017 #
Running warm up/down 8:07 [2] 1.0 km (8:07 / km) +49m 6:31 / km
ahr:139 max:155 shoes: Adizero Adios Boost
Orienteering race (Bristol) 58:09 [4] *** 12.7 km (4:35 / km) +197m 4:15 / km
ahr:168 max:180 spiked:33/38c shoes: Adizero Adios Boost
Routegadget
I made sure I studied the blank map at the arena and planned some pretend legs around the bridges as this was would be the only complicated bit on the course.
I was fairly clean until this point of the course but unfortunately the legs I had planned didn't come up. I had real trouble planning a route to 22 and ended up picking a sub optimal route wasting 1 min. I missed the optimal route to 24 and then i started navigating to 26 rather than 25 wasting 2 mins. After that I was fairly clean again with only small misses on 33 and 34.
My only consolation was I the 1st non-BOK/UBOC as I'm guessing the others had been round the area before
Time losses:
#8 ~10s Thought i had checked descriptions, but started running down wrong side of wall for a bit
#21 ~10s Didn't spot you could get through from the South so ran round
#22 ~60s Hard to say how much time i lost but comparing with Tom probably 1 min. Didn't spot the mid level crossing and instead crossed by going down to ground level.
#24 Again didn't spot the optimal round under the road
#25 ~ 2 mins Started navigating to 26 and then didn't think i could get through via East lock so bailed and ran around
#33 17s ran past tree. Stupid
#34 13s Had checked descriptions but got distracted by control 37
Running warm up/down 9:44 [2] 1.4 km (6:57 / km) +15m 6:36 / km
ahr:132 max:141 shoes: Adizero Adios Boost
Friday Jun 9, 2017 #
Note
(rest day)
Thursday Jun 8, 2017 #
Swimming (Pool) 18:07 [2]
300m WU
6 x 50m (FC up, non-FC back) [15s]
3 x 100m Pull buoy [15s]
Swimming (Pool) 48:19 [2]
4 x 100m pull buoy [15s]
6 x 60m (20m catch-up + 40m swim) [10s]
5 x 120m pull buoy [15s]
2 x (3 x 60m easy + 1 x (40 easy 20 fast) + 1 x (20 easy 40 fast) + 1 x (60 fast) with 15s recoveries
2 x 300m pull buoy
40m WD
Arms are now dead after all that pulling
S & C 1:00:00 [0]
WU
3x7 pull ups
3x 8+8 Bulgarian split squats (2 x 14kg dumbells)
Sally Up Sally Down Press Ups (2:10)
Plank: 3 x (30s front + 30s L + 30s R)
Wednesday Jun 7, 2017 #
Running warm up/down 10:06 [1] 1.6 km (6:19 / km) +9m 6:08 / km
ahr:117 max:159 shoes: Mizuno Wave Rider 19
Orienteering race (Bradley Stoke) 42:57 [4] ** 10.1 km (4:15 / km) +40m 4:10 / km
ahr:159 max:171 spiked:15/21c shoes: Mizuno Wave Rider 19
Routegadget
It didn't bode well for me that i got lost getting to this event in the first place.
Started a few mins behind Tom Dobra so i was hoping to catch him but promptly took a long route choice to 1 then stuffed up 2. Got caught by a fast BOK junior on 4 after I missed an alleyway then did a lot of controls together, leapfrogging eachother on different route choices until I inevitably made another error on 12. Pity my orienteering was so bad as I was enjoying the running even with tired legs from yesterday.
Time losses:
#1 Should have stopped for a few seconds and planned a route as ended up taking a dreadful route
#2 60s overshot alleyway and relocated in the next one
#4 80s running past alleyways twice
#7 On auto pilot and did two sides of a triangle
#12 30s misread map. needed to do a quick left-right at a junction rather than straight on.
#21 very hesistant. should have pre-planned rather than guessing it would be easy final control
To top off a not so great evening i then spent 15 mins walking round big Tescos only to find i had left my debit card in my cycling rucksack at home. Lucky i had £6 change to pay for the orienteering in the first place.
Running warm up/down 8:58 [2] 1.4 km (6:24 / km) +14m 6:06 / km
ahr:127 max:136 shoes: Mizuno Wave Rider 19
Tuesday Jun 6, 2017 #
Swimming (Pool) 1:02:48 [2]
Felt good today and practiced a lot of techniques
400m WU
4 x (20m torpedo kick + 80m progressive) [15s]
600m Cruise
Working in a pair: 6 x 100m CSS. Person leading 2 sightings per length. Deckout then swap so person behind can recover while drafting.
2 x 300m Cruise [30s]
Working in a pair same as before but first 40m is a sprint. This meant I got a gap on the girl trying to draft me.
400m Easy pull buoy
80m WD
Cycling (Road) 45:20 [3]
ahr:139 max:158
Cycle to Croft farm then part 1 of the Brick session round the TTC 10 mile TT course. Was soon on my own but it was much windier this week so wasn't going as fast as i anticipated, especially on the way back into the wind. My newly purchased glasses and gloves actually made me feel more like a pro but probably just made me look more of a twat.
Running tempo 21:17 [4] 5.8 km (3:40 / km) +42m 3:32 / km
ahr:168 max:175 shoes: Mizuno Wave Rider 19
Cycling (Road) 10:30 [2]
ahr:121 max:136
Easy back home