Training Log Archive: rickypIn the 7 days ending Mar 20, 2017:
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Monday Mar 20, 2017 #
Running 46:27 [2] 9.0 km (5:10 / km) +26m 5:05 / km
ahr:125 max:137 shoes: Mizuno Wave Rider 19
Left achilles has come out of the weekend a little sore but didn't seem to get any worse during the run.
Today I also started a snacking cull to see if it makes any difference between now and the JK.
Sunday Mar 19, 2017 #
Running 6:47 [1] 1.2 km (5:39 / km) +19m 5:14 / km
shoes: inov8 Race Ultra 290
Running warm up/down 10:01 [2] 1.4 km (7:09 / km)
ahr:127 max:137 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Hugset) 54:16 [4] *** 6.8 km (7:59 / km) +137m 7:15 / km
ahr:159 max:180 shoes: inov8 X-TALON 212 (Red+Black)
Finally they've corrected the results and reinstated me.
Quickroute (As my result isn't on RG)
Had watched the BUCS relay centred at the Southern end of the forest earlier in the day but this didn't seem to help me much at all. Even though there were loads of features, i was ignoring them all, over simplifying the map and just taking bearings. By getting pushed wide by brambles I wasn't spiking much.
Time losses:
#2 20s - hesitation thinking i was nearing the control
#3 Had picked to take the routechoice right to the path but never hit and actually went pretty much straight which was slower in the green
#6 60s - Map didn't make sense here. Could have sworn i went over a ridge onto a pit but not on the map
#9 - 20s Ran past forgetting scale was 1:5000
#10 - Should have stayed on the path. Lost confidence when fighting through brambles
#14 3:50 - Ran past it. Don't know how i missed features such as boulder, thicket and hide to relocate
#18 90s Should have taken a bearing to be safe. Instead just ran over a hill then started hunting and was too far out to notice so had to bail to a path and relocate
Running warm up/down 10:01 [2] 1.5 km (6:41 / km)
ahr:127 max:137 shoes: inov8 X-TALON 212 (Red+Black)
Saturday Mar 18, 2017 #
Running warm up/down 13:27 [2] 1.9 km (7:05 / km)
ahr:136 max:157 shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Wharncliffe) 1:20:25 [4] *** 11.8 km (6:49 / km) +368m 5:54 / km
ahr:176 max:184 spiked:20/25c shoes: inov8 X-TALON 212 (Red+Black)
Routegadget
I think i was so worried about trains forming ahead of me or people catching me that i forgot to run my own race. The first 5 points were a bit of a blur and i wasn't making plans or knew what i was looking for so binned a lot of time.. i think around 2:30 mins already. After two longer legs i got my act together and only lost time in the fine navigation in the rocks. No time lost once i got onto the moor.
Time losses:
#2 15s - Didn't follow bearing and was on ditch to the north
#3 60s+ - Completely misinterpreted the river valley and thought it was steep both sided before the track. this made me chose to run around the path to the north. Poor execution at the end as well, was too high up and didn't know what feature i was looking for
#5 75s+ - Terrible decision to go straight, down and up the valley, then went in far too early when i saw three hills and thought the point must be there
#8 - 20s - Hunted too early after the fist set of big boulders
#9 - 45s - Thought i had aimed off too the left so ran down the rentrant for a bit but i was actually bang on line
#11 - Poor routechoice, should have bailed to the big path
Running warm up/down 16:30 [2] 2.3 km (7:10 / km) +29m 6:45 / km
shoes: inov8 X-TALON 212 (Red+Black)
Friday Mar 17, 2017 #
S & C 1:00:00 [0]
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
10+10 Bulgarian split squats
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
4 short lengths Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band
16+16 Single-leg hops - Forward/Back, Sideways
10+10 Single-leg Push Off
10x Broad Jumps
5x3 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
3x 5+5 Bulgarian split squats (2 x 14kg dumbells)
Cycling (Indoor) 15:00 [1]
Thursday Mar 16, 2017 #
Running 46:22 [2] 9.0 km (5:09 / km) +11m 5:07 / km
ahr:124 max:157 shoes: Mizuno Wave Rider 19
Wednesday Mar 15, 2017 #
Running 1:40:36 [2] 21.1 km (4:46 / km) +120m 4:38 / km
ahr:120 max:142 shoes: Mizuno Wave Rider 19
Didn't want to move the car so had to stick to roads. Went exploring to Ripple then did a lap of Twyning and back.
Tuesday Mar 14, 2017 #
Swimming (Pool) 55:11 [2]
Felt easier today. Drills are now longer and part of main set:
240m kickboard with fins
12 x 20m torpedo kick with fins [10s] (fast, fast, slow)
400m easy with fins
400m pull boy and band
6 x 20m just band [10s]
400m easy
8 x 100m CSS+1 [1 beep recovery (19s)] - meant to be CSS+2 (i just couldn't divide 96 by 5)
8 x 100m CSS [1 beep recovery (18.8s)]
Cycling (Indoor) 1:00:00 [3]