Training Log: RichT
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||3|| 2:51:22|| 12.61||(13:35)|| 20.29||(8:27)|
| ||Bike||1|| 1:07:00|
| ||Orienteering||1|| 47:54|| 2.36||(20:17)|| 3.8||(12:36)|| 180||10 /||12c||83%|
| ||Core||2|| 30:00|
| ||Swim||1|| 27:00|
| ||Total||8|| 5:43:16|| 14.97|| 24.09|| 180||10 /||12c||83%|
Bike 1:07:00 
shoes: Bike - Fondriest
Usual loop around Croftlands, Birkrigg, Scales, Gleaston, Dendron etc. Sunny but cold. My cold still very much in evidence as still difficult to breathe through my nose.
Run 1:27:33  6.14 mi (14:16 / mi)
ahr:137 max:172 shoes: Hoka Mafate trail
Simpson Ground with the Old Gits. Warm sunny day. Coughing for first 45 minutes but felt better after that. Ran with Tom Barkas for most of the loop - doing some efforts towards the end hence the max hr.
Swim 27:00 
Ulverston Pool - 25m. On my own in lane.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb) - 1000m.
Run 37:39  3.04 mi (12:23 / mi)
ahr:129 max:154 shoes: Hoka Mafate trail
Down by GSK - along through fields towards Plumpton & return with Rachel.
Real difficulty trying to breath with cold.
Orienteering race 47:54  *** 3.8 km (12:36 / km) +180m 10:11 / km
ahr:150 max:174 spiked:10/12c
Northern Night Champs - Nicky Nok - Green Course.
Calm night - still have virus - coughing up gunk during "warm up". Set off steady up first hill and nailed first 3 controls. Bit off line to #4 but corrected ok. Took risk to contour and find gap in Rhododendrons on way to #5 - failed. Couple of minutes fighting way through and down unmarked boulder field before picked up ok in woods and spiked control. #6 & #7 clean, manic climb to #8 and waddled in from there. Missed #11 which probably cost a minute.
Overall happy to be out with this bug hanging on.
Run 46:10  3.43 mi (13:28 / mi)
Birkrigg & Sea Wood. Calmer day than recently. Kept chugging along.
all weeks |