Training Log Archive: rickypIn the 7 days ending Jan 21, 2018:
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Sunday Jan 21, 2018 #
Running 12:59 [2] 1.8 km (7:13 / km) +36m 6:33 / km
ahr:128 max:154 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (West Woods) 1:01:13 [4] *** 10.3 km (5:57 / km) +231m 5:21 / km
ahr:160 max:184 spiked:18/19c shoes: inov8 X-TALON 212 Black/Yellow
Routegadget
Cold and wet but this probably made me run harder. I like this forest, very runnable and not too technical. Only one miss wasting 55s on #14 Where i ignored the hide thinking it can't be mine as i got there too soon only to find the control in the pit on the other side when i relocated. Ben Chesters must also have had a very clean run as he just pipped me excluding my miss
I've been granted a DOMA account courtesy of the nice guys at UBOC and will use it for keeping an archive of maps that are from major comps or those not on routegadget that are worth saving, starting with last night's WNL.
Running 10:20 [2] 1.5 km (6:53 / km) +27m 6:19 / km
shoes: inov8 X-TALON 212 Black/Yellow
Saturday Jan 20, 2018 #
Running 6:00 [1] 1.0 km (6:00 / km)
shoes: Mizuno Wave Rider 18
Swimming (Pool) 39:22 [2]
Missed the WU and had to get out early to make parkrun. The lane with people my pace was very crowded so went in the fast lane, was insta-dropped so was swimming on my own
200m Kick
4 x 50m Catchup (3s, 2s, 1s, 0s)
50m 3/4 Catch up
6 x 300m Cruise [30s] - Pull Buoy and paddle on rep 4
Running warm up/down 6:15 [2] 0.8 km (7:49 / km) +6m 7:32 / km
ahr:137 max:164 shoes: inov8 X-TALON 212 Black/Yellow
Running race 18:14 [4] 5.1 km (3:35 / km) +30m 3:28 / km
ahr:162 max:180 shoes: inov8 X-TALON 212 Black/Yellow
Was on my own straight away and with tired legs from swimming found it difficult to push myself hard. More of a tempo than a race. Standard first km too fast. Definitely the slippiest/ muddiest it is been of the three times ive done it, very much like xc.
Running warm up/down 12:24 [2] 1.8 km (6:53 / km) +12m 6:40 / km
ahr:134 max:145 shoes: inov8 X-TALON 212 Black/Yellow
Running warm up/down 8:14 [2] 0.9 km (9:09 / km) +4m 8:57 / km
ahr:144 max:162 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race (Yoxter Ranges) 1:01:18 [3] **** 10.3 km (5:57 / km) +104m 5:40 / km
ahr:155 max:175 shoes: inov8 X-TALON 212 Black/Yellow
Map
Event was always going to be good as map is nice and technical with depressions, pits and gullies. To make things 10x harder though, fog descended on the area. Keeping on bearings was hard let along trying to navigate through the technical sections. After i binned 97s on 10, I found the the trick was to take slower but safer routes with handrails. Didn't matter that I was late as 22/24 were too. Really enjoyed this. Had I been clean and concentrating i should have got an extra 30 points but can't complain.
Time losses (4:05) - could have been a lot worse!:
#25 48s Bearing from 11 was spot on but unmapped pits threw me and had to relocate off the depression with crags to the east
#26 97s Bearing was slightly off so ended up in bushes rather than finding the fence as a catching feature and relocated off fence corner. Should have played it safe and used the north fence as a handrail like Ifor did.
#29 100s Faffing trying to go straight from 17 before I accepted I was lost and bailed South to use the fence as a handrail
Friday Jan 19, 2018 #
S & C 1:00:00 [0]
3x8 pull ups
Bulgarian split squats: 3x 8+8 40kg
Dumbbell walking lunges: 3 x 8 40kg
Sally Up Sally Down Press Ups (2:10)
6 min Plank routine - need to work on this as was struggling today
Didn't run last night as was resting left achilles which had starting hurting after Tues + Wed. Think it has settled down now.
Thursday Jan 18, 2018 #
Swimming (Pool) 1:03:51 [2]
250m WU
200m Easy
100m Drills
150m Easy
100m Build
6 x 50m Fast-Easy [10s]
120m Easy
4 x 60m (20m Swim, 20m Kick, 20m Pull) [15s]
5 x 60m Build [15s]
3 x 60m Fast [15s]
3 x 120m Kick
360m Easy (3 lengths FC, 1 length Bk)
6 x 40m Kick [10s]
320m Easy (3 lengths FC, 1 length Bk)
12 x 20m Kick [10s]
160m WD
Running 40:02 [3] 8.7 km (4:36 / km) +81m 4:24 / km
ahr:142 max:178 shoes: Mizuno Wave Rider 20
Wednesday Jan 17, 2018 #
Running 1:01:05 [3] 14.3 km (4:16 / km) +64m 4:11 / km
ahr:158 max:174 shoes: Mizuno Wave Rider 20
Tuesday Jan 16, 2018 #
Swimming (Pool) 1:00:08 [2]
My new toy arrived yesterday; a garmin forerunner 735XT, so I got to use it for the first time. It worked perfectly although the wrist based hr monitor is turned off while swimming which is a shame. Extremely tough main set, stroke flailing badly at the end as arms got tired.
400m WU
2 x 100m Build
4 x 50m sprint [15s]
5 x 100m cruise
2 x 60m + 3 x 100m Technique drills
Main set:
5 x 100m Cruise [15s]
5 x 100m Cruise [10s]
5 x 100m Cruise [5s]
20m easy
5 x 60m Build [20s]
20m WD
Running warm up/down 10:00 [2] 1.95 km (5:08 / km)
shoes: Mizuno Wave Rider 20
Running tempo 30:00 [4] 8.31 km (3:37 / km)
max:177 shoes: Mizuno Wave Rider 20
Opted for a quality session on the treadmill rather than pounding round the pavements given the bleak forecast. This also gave me a chance to test the indoor running mode of my watch.
Chose to do a 30 min progression increasing pace every 5 mins:
4:00, 3:50, 3:40, 3:30, 3:25, 3:20
I'm not a fan of treadmills so didn't want to go too fast too early. Felt this was an adequate benchmark. Wrist based hr data shows no sign of a cardiac arrest so happy with that.
Running warm up/down 10:00 [2] 1.67 km (5:59 / km)
max:142 shoes: Mizuno Wave Rider 20
Monday Jan 15, 2018 #
Running 16:08 [2] 2.7 km (5:59 / km) +14m 5:49 / km
shoes: Mizuno Wave Rider 18
S & C 1:00:00 [0]