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Training Log: RichT

In the last 7 days:

activity # timemileskm+m
  Bike4 2:37:00 13.1 21.08 220
  Core3 1:40:00
  Run1 1:08:00
  Orienteering1 1:07:34 2.17(31:04) 3.5(19:18) 220
  Swim2 1:00:00
  Total11 7:32:34 15.27 24.58 440
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Friday May 26 #

10 AM

Core 50:00 [4]

Paragon Physio with Katie. Hard session as always.

Thursday May 25 #

10 AM

Bike 30:00 [3]
shoes: Bike - Trek Mad One

Out along coast road with Rachel. Stopped for some water and to watch the sea.
11 AM

Bike 40:00 [3]
shoes: Bike - Trek Mad One

On to Roose, Holbeck, back through Leece and Gleaston. Another water stop.

Bike 18:00 [3]
shoes: Bike - Trek Mad One

Through Urswicks to finish. Lovely sunny day.

Wednesday May 24 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
11 AM

Note

Dave Jackson massage.
4 PM

Core 20:00 [2]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), forward single leg swivel(5 each leg), band exercises (8x10secs v-sits, 8x10sec leg extend),
6 PM

Orienteering 1:07:34 [3] 3.5 km (19:18 / km) +220m 14:41 / km

Newton Fell - Short Course. "Show and tell" with Laura, Hollie & Evie.

Tuesday May 23 #

10 AM

Run 32:00 [4]
shoes: Hoka Mafate trail

Start of old gits run from Colton Church, through Sales Bank woods to Park Wood where I split from group.

Run 36:00 [2]
shoes: Hoka Mafate trail

Much slower shuffle by myself through Park End Wood to Abbot Park and then to Oxen Park and back to Colton Church. Out in t-shirt for the first time this year - lovely sunny day.

Monday May 22 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m. Feeling sleepy at first and then tired - not a good combination.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
5 PM

Core 30:00 [2]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), forward single leg swivel(5 each leg), band exercises (8x10secs v-sits, 8x10secs knee raise, 8x10sec leg extend), forward lunge(10 each leg), deltoid raise(20), squats(20)

Sunday May 21 #

12 PM

Bike 1:02:00 [3] 13.1 mi (4:44 / mi) +220m 4:30 / mi
shoes: Bike - Trek Mad One

Out along coast road to Golf Club, past Oxleys' to Birkrigg. Scales, Gleaston, Urswicks & Swarthmoor.
2 PM

Bike 7:00 [2]

Back home.

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