Training Log Archive: rickypIn the 7 days ending May 14, 2017:
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Sunday May 14, 2017 #
Running warm up/down 13:37 [2] 1.99 km (6:51 / km) +55m 6:01 / km
shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Rewell) 1:27:15 [4] *** 12.88 km (6:46 / km) +338m 5:59 / km
spiked:21/27c shoes: inov8 X-TALON 212 (Red+Black)
Routegadget
Wasn't really sure what the winning time would be, guessed it would be 60 mins so didn't take a gel...ended up being around 80. Apart from one miss at 11 I was fairly clean, just going at a pace that felt comfortable. Definitely could have done with a gel for the last loop.
Time losses:
#2 plan was to go straight but ended up to far left so went via 13
#4 60s being a prat confusing the OOB field with the one on the hill side
#6 Lucky that I saw the ruined car to relocate as was off-bearing
#10 big banana
#11 90s was so close but didn't see it further down the slope
Running warm up/down 7:33 [2] 1.38 km (5:28 / km)
shoes: inov8 X-TALON 212 (Red+Black)
Saturday May 13, 2017 #
Running warm up/down 11:01 [2] 1.6 km (6:53 / km)
shoes: inov8 X-TALON 212 (Red+Black)
Orienteering race (Angmering Park E) 32:29 [4] *** 6.2 km (5:14 / km) +80m 4:55 / km
spiked:16/18c shoes: inov8 X-TALON 212 (Red+Black)
Routegadget
I decided the best approach would be straight, especially as it was a middle with no long legs. There were occasional times where the brambles where too high so would have to banana but my long legs meant i could plough through most of it. Biggest time loss wasn't a mistake but instead holding a gate open for three horse riders. Best run I have had in ages :)
Time losses:
#4 6s Slightly off bearing
#8 5s hesitation
#10 20s holding a gate open for three horse riders
#15 16s ran to the other root stock
Running warm up/down 9:29 [2] 1.4 km (6:46 / km) +13m 6:28 / km
shoes: inov8 X-TALON 212 (Red+Black)
Orienteering (Angmering Park E) 27:36 [2] ** 3.8 km (7:16 / km) +54m 6:47 / km
shoes: inov8 X-TALON 212 (Red+Black)
Running warm up/down 4:12 [2] 0.5 km (8:24 / km)
shoes: Mizuno Wave Rider 19
Orienteering race (Chichester) 36:22 [4] *** 7.8 km (4:40 / km)
spiked:27/30c shoes: Mizuno Wave Rider 19
Routegadget
Woops, may have cheated here.
Started off well but my legs were quick to tell me they were tired. First 10 fairly clean but hadn't pre-planned the trickiest leg 11. Completely mucked it up getting stuck on top of a wall so went back past 10. Eventually got to the control to find that it was on the wrong side of a rail but just within reach. Map wasn't very legible so just punched it rather than trying to figure out what the hell was going on. In my opinion, the control was shouldn't have been there as if there is an opportunity to cheat, people will cheat - whether on purpose or by accident
During the rest of the course it seemed like the planner was trying to trick you on every leg which was annoying.
I did ask the person at download to disqualify me but word on the street is the leg will be voided.
Friday May 12, 2017 #
Note
(rest day)
Thursday May 11, 2017 #
Swimming (Pool) 21:19 [2]
For first 30 mins in 25m pool
WU + drills + practicing deckouts
Swimming (Pool) 33:07 [2]
2nd part of the session in the 20m pool
Kicking drill set then
4 x 100m easy [25s]
4 x 80m easy [20s]
4 x 60m easy [15s]
4 x 40m easy [10s]
4 x 20m easy [5s]
1 80m locomotive set (swappping lead after each length)
200m WD
Cycling (Indoor) 1:00:00 [2]
Wednesday May 10, 2017 #
S & C 1:00:00 [0]
Haven't been for a while and found it tough. Calf was fine on the occasional running in between stations so looking good for the weekend
Tuesday May 9, 2017 #
Swimming (Pool) 1:06:41 [2]
Sessions are now in phase 4 which is all about developing open water swimming techniques. Today included deck outs where you're practising standing up after being horizontal for a long period of time.
Session was:
10 min easy
6 x 100m + deckout
560m easy pull buoy and band [50s]
480m CSS+4 pull buoy and band [50s]
300m CSS+2 pull buoy and band [50s]
160m CSS pull buoy and band [50s]
4 x 160m progressive + deckout [40s]
12 x 20m (fast up slow back) [20s]
WD
Cycling (Indoor) 30:00 [2]
Monday May 8, 2017 #
Cycling (Indoor) 50:00 [2]