Training Log Archive: rickypIn the 8 days ending Aug 4, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
|
|
| ||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Aug 4, 2018 #
S & C 1:00:00 [0]
WU
Hamstring circuit: 4 x (3 x 15s)
Core circuit: 4 x (6 x 30s)
3 x Glute/Squat Circuit
Friday Aug 3, 2018 #
Running warm up/down 10:50 [2] 1.21 km (8:57 / km) +24m 8:09 / km
ahr:124 max:141 shoes: inov8 Arctic Claw 300
Orienteering race (Dale Park) 1:03:46 [3] *** 5.55 km (11:29 / km) +259m 9:19 / km
ahr:144 max:173 spiked:12/22c shoes: inov8 Arctic Claw 300
Routegadget
Very technical area today and I couldn't get to grips with it. Very rocky steep hillside. I was fine through the first 9 with the legs being uphill or flat but as soon as the legs involved contouring or dropping height I got instantly lost not being able to tick off features.
A wobble on 10, a small miss on 11, another at 12 ( i blame the mapping), then huge miss on 13 where i found my cousin doing the orange course. i wish i asked her where i was as it would have saved me 7 mins of aimlessly trying to relocate. Similar story for the rest of the course but not quite as bad.
Only now realised that the map scale was 1:7500
Time losses (18:48):
#2 27s Too far north, relocated off the crag
#10 30s Hesitation
#11 4:10 Had noticed that the control required dropping some height but didn't have a plan to do so, missed it being 20m too high and relocated off a ruin over 100m away
#12 60s Wasted time hunting in bracken as it was mapped in green undergrowth. Should have just gone to South side of hill
#13 8:00 Clearly should have been keeping an eye on my compass as i followed the river as I don't remember changing from NE to SE. Attacked from far away already lost, was way too low, found two other controls but couldn't figure out where they were and eventually relocated off a cliff 30m two low down the slope.
#15 18s Hit the crag
#16 1:53 tried to follow a river rather than taking a bearing, ended up at wrong hill
#17s 20s Hesitation even though it was an orange leg with a path to the control
#18 ~60s Couldn't relate the map to terrain. Hadn't gone far enough
#20 ~30s Same again
Running warm up/down 10:01 [1] 1.29 km (7:46 / km) +5m 7:37 / km
ahr:114 max:138 shoes: inov8 Arctic Claw 300
Thursday Aug 2, 2018 #
Running warm up/down 14:00 [2] 1.71 km (8:11 / km) +62m 6:56 / km
ahr:139 max:167 shoes: inov8 X-TALON 212 Black/Red
Orienteering race (Askham Fell) 1:12:09 [4] *** 12.06 km (5:59 / km) +195m 5:32 / km
ahr:168 max:178 spiked:24/26c shoes: inov8 X-TALON 212 Black/Red
Routegadget
Best run of the week, but then again it did suit me more than the other areas. Runnable undulating fell and was hot with clear sky so wore shorts. Was clean through the first 5, a french dude caught me on the long route to six and i stuck with him for the next 4 but even afterwards with him dangling ahead it was impossible not to see him drop down into the depressions and punch controls so it was only at 17 when he finally got away.
Time losses (2:15):
#6 ~30s Hesitation as hill wasn't distinct and i had veered off my bearing
#17 60s Was aware I was to the right of a large depression but didn't corect myself or take a new bearing off it ending up too far South
#20 ~15s Hesitation up the hiss as everyone else was heading to a control in the valley
#23 ~30s Hunting for a control in gorse bushes. Attacked to early.
Running warm up/down 10:17 [2] 1.33 km (7:44 / km) +4m 7:37 / km
ahr:123 max:136 shoes: inov8 X-TALON 212 Black/Red
Wednesday Aug 1, 2018 #
Running warm up/down 5:06 [2] 0.53 km (9:37 / km)
ahr:125 max:137 shoes: Mizuno Wave Rider 20
Orienteering race (Ulverston) 48:41 [4] ** 10.71 km (4:33 / km) +192m 4:10 / km
ahr:169 max:182 spiked:28/30c shoes: Mizuno Wave Rider 20
Routegadget
Was undecided whether to this (even though I had pre-entered) but given I hadn't done very well in the proceeding races I thought I had enough energy to give this a good try and get some confidence.
Residential parts boring and not planned well. Old town good but control had gone missing. Hill at then end sketchy with slippy slopes.
Only time loss was at 15 where i had wrong control code in my head so had to double take and then hadn't planned exit ->10-15s
Running warm up/down 3:12 [2] 0.38 km (8:25 / km)
ahr:129 max:164 shoes: Mizuno Wave Rider 20
Tuesday Jul 31, 2018 #
Running warm up/down 11:02 [2] 1.0 km (11:02 / km) +149m 6:19 / km
ahr:125 max:147 shoes: inov8 Arctic Claw 300
Orienteering race (Whinlatter) 1:24:04 [3] *** 10.2 km (8:15 / km) +335m 7:05 / km
ahr:158 max:178 spiked:13/18c shoes: inov8 Arctic Claw 300
Routegadget
Alright in the first half, staying clear of Joe Taunton who started 3 mins back and could see me during the open parts, but big misses on 9 and 11 meant I lost him and lost motivation. Not strong enough through the heather and tussocks anyway.
Time losses (9:13):
#2 40s Right on line but when i didn't see a crag on my left i lost confidence and progressed slowly before confirming i was fine
#4 60s Poor route choice going on the north side of the hill.
#6 30s Too far East but luckily spotted it
#9 2:40 No bearing, no detailed look at map, no wonder i was off line too high and too far east
#11 2:23 Was very close but didn't see it. Had to relocate off the path to the NW
#14 1:30. Didn't take a bearing from the path bend as was far too far west. Didn't realise i needed to drop height as well
#18 30s Poor route choice should have taken the shortest distance to the lower path
Monday Jul 30, 2018 #
Running warm up/down 23:35 [2] 1.88 km (12:33 / km) +301m 6:58 / km
ahr:137 max:154 shoes: inov8 Arctic Claw 300
Orienteering race (Angle Tarn Pikes) 1:09:13 [4] *** 9.81 km (7:03 / km) +357m 5:58 / km
ahr:160 max:180 spiked:16/18c shoes: inov8 Arctic Claw 300
Routegadget
Much better today, helped by the clear visibility. Still made some annoying mistakes. Ankle moving around in shoe more than desired so wary on the rocky steep stuff.
Time losses (2:15):
#3 35s Distracted by two other neighbouring controls when i had a decent plan
#5 5s Got to the control but had wrong number in my head so started to move away befor. checking again
#6 1:35 Again was right on line but then saw another near control, immediately doubted where I was and assumed that must be mine
Running 10:10 [2] 1.23 km (8:16 / km)
ahr:129 max:155 shoes: inov8 Arctic Claw 300
Sunday Jul 29, 2018 #
Running warm up/down 24:18 [1] 2.32 km (10:28 / km) +247m 6:50 / km
ahr:118 max:154 shoes: inov8 X-TALON 212 Black/Red
Orienteering race (Silver Howe) 1:33:13 [3] **** 11.11 km (8:23 / km) +467m 6:56 / km
ahr:153 max:184 spiked:8/16c shoes: inov8 X-TALON 212 Black/Red
Routegadget
Constant rain and clag on the hill meant visibility was very low. Once I started I instantly regretted wearing my cagoule rather than carrying it in a bumbag as I was too hot. Although I made no major errors I wasn't able to run anywhere near the pace I would have liked as I often would not have proper plans and immediately I would then have to relocate of features because I had been just running on a rough bearing.
Time losses (11:41):
#1 1:35 Too low. I really should have nailed this as the control was just above the site of a control from Day 2 of the Saunders.
#5 1:28 Tow far North. Crossed the path I intended to run along as never saw it. Ended up too far North looking straight down a steep cliff. Got lucky finding it in the end not knowing where I was.
#8 47s Hadn't checked control description, thought i was looking for a crag
#9 5:30 No plan, poor exit, to start with doing 3 sides of a pointless square. I then got to my attackpoint but i decided the map didn't fit so carried on before actually deciding yes it did fit.
#12 1:06 Dead on line but tried to relate map to ground when in the circle and ran to wrong hill
#13 ~45s Poor route choice doing a lot of up/down
#16 ~30s Poor route choice not going direct
Running warm up/down 13:20 [2] 2.19 km (6:05 / km)
shoes: inov8 X-TALON 212 Black/Red
Saturday Jul 28, 2018 #
Cycling (Road) 3:41:14 [2]
Andrew, Stephen and their mate Mark C had come down to the Lakes for a cycle with Mark. I therefore brought my bike as well. They picked a shocking weekend weather-wise but a good weather window opened up. First half no rain at all heading past Gummer's How, through Newby Bridge to Lowick. A lovely 12.3km empty road by Coniston Water took us to the mid-ride cafe in Coniston. After the stop the weather worsened a lot, bar the time when we ventured into the Langdales. This included up and down a hill > 25%. Bit of a slog Chapel Site-Ambleside-Windermere-Crook as the rain and wind were at their worst.
Not the best preparation for the Lakes 5 but a good day out.