Training Log Archive: rickyp

Event: JK 2018 - Days 2-4
 

Weather forecast had improved but still didn't see the point in driving so jogged over to the event from the hotel

Jog to start, WU and drills

JK Middle at Brereton Spurs - M21E 6.2km

Routegadget

Massive improvement compared to the last time I was here for the 2014 British Middles. According to my log then I said I "was getting very lucky with numerous controls, stumbling into them without knowing where I am". Today I felt much more in control.

Only small time losses were on 10, 14, 26 and 27 which means like yesterday I placed roughly where I expected.

Time losses (75s):
#10 ~15s Yellow control yet i ran up the wrong ride so added distance
#14 ~25s Thought I just needed to run to the top of the hill but when I got there was an unmapped crater and no control which made me worry I had gone horribly wrong but i was only 20m out.
#26 ~15s First control I had attacked with no real plan and consequently binned time being too far west
#27 ~15s Annoyed with the previous control I was running too fast to navigate and had to stop briefly and confirm which path I was on.

It seems I've accidentally entered myself on the long tomorrow and not the Elite - I don't even know how I managed that. I'll try and change in the morning but otherwise I guess I'll have to do that.

Back to hotel

Event: JK 2018 - Day 1 - Sprint
 

WU and drills

JK Sprint at MOD Stafford - M21E - 3.9km

Routegadget

Probably did as well as could have hoped for having not done any specific training. Luckily it was very straight forward and didn't have to pre-plan at all. Probably should have worn inovs. Think i chose the wrong route choices on 4, 6 and 13. Tripped over on 12 and not optimum route on 16 where there was map /control placement issues. 15-30s quicker then on a perfect day but can't complain.

Think I'm just going to jog from the hotel to the event tomorrow given the field could become a mud bath

TC Swim 3200m

Focus on good efficient stroke today

400m WU
4 x 50m descending
3 x 100m Cruise [10s] + 100m (Alt 25m easy, 25 hard)
4 x 60m + 4 x 100m Drills
120m + 160m Alternate paddle/ Alternate Fin
4 x 100m Cruise [15s]
4 x 100m (Alt 25m easy, 25 hard) [15s]
2 x (100m Cruise [15s] + 100m Fast [30s])
80m WD

To the pool

3875m

Decided to do something different today so after a WU I opted for a 1900m race simulation to see where I am with 6.5 weeks to go. Made sure I included around 3 sightings per length to simulate what I'll be doing in open water - technically i shouldn't have been using the wall to turn but I wanted to make sure the watch measured correctly as wan't counting.

500m WU (breathing 3, 5, 7, 5, 3)
4 x 50m Drills - Catch up, chicken wing, finger drag, 3/4 catch up
2 x 100m Build [10s]
1900m Race Pace - 36:38 - Not actually race pace as I was making sure I had the stamina and get a feel for what it would be like. Hoping to do around 32:00.
275m Easy
200m Pull Easy + 200m Pull Fast + 200m Pull Easy
200m Easy

To hotel

Recovery run. Wanted to do something of a run today and rest up tomorrow. With it raining as I finished work i chose to drive back home in the light then do an easy run once home. Very easy mainly sticking to the grass

WU and drills

Tapered intervals session in Ayelsbury:
10 x 380m [90s]

Thought i had had measured 400m but came out short.
Hard to know what to make of it. Felt strong, not particularly fast, but legs probably still tired from the weekend. Just enough rest to be able to go at around 90%

Easy loop back to the hotel

1.77km +6m avg 17.4km/h To Tewkesbury School

TTC Turbo

WU
4 min @ 90 rpm Race gear + 4 min @ 90 rpm Race gear +1 [2 min]
8 x (20s @ 90 rpm Top gear -1 [1:40])
4 min @ 90 rpm Race gear + 4 min @ 90 rpm Race gear +1 [2 min]
4 x (20s @ 90 rpm Top gear -1 [1:40])
8 min @ 80 rpm Pyramind Race gear -> Top gear -> Race Gear

1.77km +4m avg 17.7km/h Freewheel home

WU and drills

Cleevewold 14 Mile off-road race.

Injured last year but did this race in 2016 and came 3rd. The guy who beat me then, and who won last year, had entered again as well as a few other fast Cheltenham Harriers so my initial thought was that I would have to have a cracking run to be challenging for a podium place. I don't think I had any food with me then but this time I opted to have a stash of Jelly Babies.

Legs weren't feeling particularly fresh during my warm up so was happy when no one shooted off at the start. One guy attacked the first hill quite fast and opened a 20s lead but it was clear that he had gone off too fast and finally overtook him going up to the Cleeve Hill Trig point at 4.6km. At this point I was wondering where all the other fast Harriers were, one had stayed with me but the other two were nowhere near. Maybe I had set off a bit fast but legs were actually feeling pretty good at this point so pressed on with me now leading.

The two of us had a 30s lead after the lap of Cleeve Hill and and then I found the course had changed slightly, rather than a than a gentle loop of the nature reserve it went up a steep footpath which was a nasty surprise. It was clear that the fight for 1st and 2nd was between us two and when he overtook me on a flat section at 8.7km I thought I wouldn't see him again as he opened up a gap but slowly the gap reduced and I was back with him at 12.9km.

After the easy flats and down came the two big hills and, like the hills at the start of the race, I was stronger but I wasn't able to open up the race winning gap I wanted. This came at 18.5km at the Gully; a short downhill section of woodland and brashings. Orienteer vs Road runner through 340m of brashings = 30s lead.

Two hills to go then a sprint down a road. Was worried that I had put too much energy into the first one but maybe that cracked him as my lead only increased into the finish. Pace only slightly quicker than in 2016, (4:24min/km vs 4:28) but I think I tapered for that, and it was a harder course today with it being 400m shorter but 70m more climb.

A thoroughly enjoyable race, good to see my legs have got energy after a big week and was very happy to be given a big box of cheese as 1st prize among other local produce.