Training Log Archive: rickypIn the 7 days ending May 21, 2017:
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Sunday May 21, 2017 #
10 AM
Running warm up/down 8:07 [2] 1.2 km (6:46 / km)
ahr:136 max:148 shoes: Mizuno Wave Rider 19
WU and drills
Orienteering race (Tenby) 45:41 [4] *** 9.4 km (4:52 / km) +116m 4:35 / km
ahr:171 max:183 spiked:35/39c shoes: Mizuno Wave Rider 19
BAOC Urban Event at Tenby - MO 7.0km
Routegadget
What a great location for an urban. Start, finish and final controls in caves on the beach whilst the tide was out. Good mix of long and short legs making full use of the area. Could have made the map double sided as it was very criss-crossy but that was my only criticism.
Hard to analyse where i dropped time as you couldn't run full speed with so many controls and corners.
Time losses:
#4 25s thought the road was a dead end (it wasn't) so after running down it for 40m i turned around
#20 ~ 10s poor route choice gaining a bit of height when i should have stayed low
#30 ~10s hesitation trying to decipher the control descriptions. Probably woud have been a better leg if it was low rather than high.
Routegadget
What a great location for an urban. Start, finish and final controls in caves on the beach whilst the tide was out. Good mix of long and short legs making full use of the area. Could have made the map double sided as it was very criss-crossy but that was my only criticism.
Hard to analyse where i dropped time as you couldn't run full speed with so many controls and corners.
Time losses:
#4 25s thought the road was a dead end (it wasn't) so after running down it for 40m i turned around
#20 ~ 10s poor route choice gaining a bit of height when i should have stayed low
#30 ~10s hesitation trying to decipher the control descriptions. Probably woud have been a better leg if it was low rather than high.
Saturday May 20, 2017 #
2 PM
Running warm up/down 10:48 [2] 1.4 km (7:43 / km) +41m 6:44 / km
ahr:137 max:164 shoes: inov8 X-TALON 212 (Red+Black)
Jog to the start, warm up and drills
Orienteering race (Preseli) 1:02:02 [4] *** 8.9 km (6:58 / km) +323m 5:54 / km
ahr:164 max:178 spiked:15/20c shoes: inov8 X-TALON 212 (Red+Black)
Welsh League event at Preseli - Brown 7.8km
Routegadget
Completely different terrain to that I have been used to recently and although it looked easier on the map, i was struggling to make sense of the small rocks and binned a lot of time where i would expect to be clean. Also not a lot of features except for the feature in the circle so if you didn't spike it straight away it was hard to relocate.
Time losses:
#1 30s Got confused in the many reentrants north that weren't mapped
#5 3:20 Clearly wasn't concentrating enough to tick off large rocks. Unded up searching far too early.
#7 decided to do some scrambling rather than go back up near 5
#15 2:35 Spotted 16 but still went straight past it and had to relocate on 16
Routegadget
Completely different terrain to that I have been used to recently and although it looked easier on the map, i was struggling to make sense of the small rocks and binned a lot of time where i would expect to be clean. Also not a lot of features except for the feature in the circle so if you didn't spike it straight away it was hard to relocate.
Time losses:
#1 30s Got confused in the many reentrants north that weren't mapped
#5 3:20 Clearly wasn't concentrating enough to tick off large rocks. Unded up searching far too early.
#7 decided to do some scrambling rather than go back up near 5
#15 2:35 Spotted 16 but still went straight past it and had to relocate on 16
Friday May 19, 2017 #
4 PM
S & C 1:00:00 [0]
WU exercises including some outside as the studio was quite busy
3x5 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
3x 8+8 Bulgarian split squats (2 x 14kg dumbells)
Then some core:
Sally Up Sally Down Press Ups (only managed 1:30)
Sit ups
Plank: 3 x (30s front + 30s Left + 30s Right)
3x5 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
3x 8+8 Bulgarian split squats (2 x 14kg dumbells)
Then some core:
Sally Up Sally Down Press Ups (only managed 1:30)
Sit ups
Plank: 3 x (30s front + 30s Left + 30s Right)
Thursday May 18, 2017 #
6 AM
Swimming (Pool) 14:19 [2]
TTC Swim part 1 in the 25m pool ~ 825m
WU
200m kick
200m turn on the T
200m turn on the whistle
WU
200m kick
200m turn on the T
200m turn on the whistle
Swimming (Pool) 36:57 [2]
TTC Swim part 2 in the 20m pool ~ 1940m
This pool is way hotter than the other one so it feels like a turkish bath. This session was brutal and kept on building, just when i thought it had maxed out it would get tougher
2 x 40m Skulling drills [10s] (back, front, side)
4 x 80m progressive [10s]
4 x 80m at pace [20s]
4 x 80s descending stroke rate [15s]
4 x 80s at pace and lower stroke rate [30s]
WD
This pool is way hotter than the other one so it feels like a turkish bath. This session was brutal and kept on building, just when i thought it had maxed out it would get tougher
2 x 40m Skulling drills [10s] (back, front, side)
4 x 80m progressive [10s]
4 x 80m at pace [20s]
4 x 80s descending stroke rate [15s]
4 x 80s at pace and lower stroke rate [30s]
WD
6 PM
Cycling (Indoor) 1:00:00 [2]
Wednesday May 17, 2017 #
6 PM
Cycling (Indoor) 1:00:00 [2]
Too wet to do anything else
Tuesday May 16, 2017 #
6 AM
Swimming (Pool) 1:03:46 [2]
TTC Swim ~ 3640m
Nice and tough again today. Probably felt that way as arms were still feeling yesterday's circuits. New skill learned today was sightings (looking up where your going for a brief second without losing any speed)
Session was:
WU
600m easy with deckout every 100m
10 min easy pull buoy and band
Then a complicated one:
6 x 300m with 2 sightings every length for first 100m, 1 for next 100m, 2 for last 100m. Paces was meant to be CSS+4 for reps 1+2, CSS+2 for reps 3+4, CSS for reps 5+6.
Finshed off with progressive 6 x 40m - times were 43, 37, 36, 35, 34, 33
Nice and tough again today. Probably felt that way as arms were still feeling yesterday's circuits. New skill learned today was sightings (looking up where your going for a brief second without losing any speed)
Session was:
WU
600m easy with deckout every 100m
10 min easy pull buoy and band
Then a complicated one:
6 x 300m with 2 sightings every length for first 100m, 1 for next 100m, 2 for last 100m. Paces was meant to be CSS+4 for reps 1+2, CSS+2 for reps 3+4, CSS for reps 5+6.
Finshed off with progressive 6 x 40m - times were 43, 37, 36, 35, 34, 33
7 PM
Running 49:03 [2] 9.5 km (5:10 / km) +11m 5:08 / km
shoes: inov8 X-TALON 212 (Red+Black)
Still nervous about doing any of the shorter faster stuff so once i eventually got out the house chose to do 45 mins round some slightly damp fields.
Monday May 15, 2017 #
6 PM
S & C 1:00:00 [0]
Circuits at Cheltenham College