Training Log Archive: RichTIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
1 PM
Orienteering race 1:09:20 [4] 7.8 km (8:53 / km) +320m 7:23 / km
CSC Final - Teviothead. Gales, wind & rain all day. Made a couple of errors (1min & 3min) on consecutive controls late on as probably last big squall of the day came through about 2pm. Dislodged left contact lens for a bit. Club came 2nd to Aire.
Saturday Sep 29, 2012 #
10 AM
Orienteering 1:00:00 [2]
On Birkrigg with Yr7s. Shadowing Meghan Roper.
Friday Sep 28, 2012 #
2 PM
Orienteering 41:00 [3]
Esthwaite Intake. Test running part of course. Slow & tired after checking control sites for 2.5 hours.
Thursday Sep 27, 2012 #
10 AM
Core (Stability) 30:00 [1]
6 PM
Run hills 1:15:00 [4] 5.0 mi (15:00 / mi)
ahr:139 max:167 shoes: Inov8 Mudclaw 300
Drove Angus, Will, Natalie up to Kirkby Moor. Ran a loop waiting for Jo & Hannah to arrive. Then set off in advance of bcr boys. Caught by stone wall - they continued, we waited for H & N to catch up. Ross Thistlethwaite arrived as well :). Then headed back direct route through heather, although waiting for H & N when they dawdled. Some good efforts, but quite dark at the end.
8 PM
Run warm up/down 21:39 [3] 2.21 mi (9:48 / mi)
ahr:144
Out with Florrie straight after driving back from Kirkby Moor.
On road to CoOp, up Crftlands road, Meeting House Lane, Big Dipper & back. Florrie ran whole way and was talking all way - good.
On road to CoOp, up Crftlands road, Meeting House Lane, Big Dipper & back. Florrie ran whole way and was talking all way - good.
Wednesday Sep 26, 2012 #
1 PM
Run long 1:25:00 [3] 7.7 mi (11:02 / mi)
shoes: Mizuno Wave Harrier
Not as planned - decided I needed to get out so decided to do Hill Fort, Birkrigg loop. Saw Adam & Kirsten for a few words and then got my head down to put some effort in. Surprisingly dry over Hill Fort and into Urswick after rain of last few days. Muddy as usual around back of Urswick, and green lane towards Birkrigg was flooded. Plod through to farm and felt strength ebbing away as I went up Birkrigg.
Tried to increase pace off top, but met Jack Perry on Green Lane & stopped for a bit, then guts not happy for a bit. Last section into wind and huge pond in farmers fields above Bardsea Leisure Park. Hard to keep going along road as hips began to ache.
Tried to increase pace off top, but met Jack Perry on Green Lane & stopped for a bit, then guts not happy for a bit. Last section into wind and huge pond in farmers fields above Bardsea Leisure Park. Hard to keep going along road as hips began to ache.
Tuesday Sep 25, 2012 #
6 PM
Run 40:00 [2]
Met up with Graham and George, Jack, Fiona, Meghan, Thomas, Will & Adam on Birkrigg in varying amounts of rain. Angus missed the lift and ran out from Ulverston to find us :).
A few efforts but generally slow. Been a miserable wet two days but hopefully rain ends tonight.
A few efforts but generally slow. Been a miserable wet two days but hopefully rain ends tonight.
Monday Sep 24, 2012 #
4 PM
Core (Stability) 30:00 [3]
5 PM
Run (Road) 21:00 [3] 2.0 mi (10:30 / mi)
Out to Sports Centre, up Croftlands, along Meeting House Lane and back down Big Dipper - Florrie loop.
Sunday Sep 23, 2012 #
11 AM
Orienteering race 1:27:00 [3] 6.4 km (13:36 / km)
Whinlatter Galoppen.
What a joke. The map had been updated in certain areas but not others. I spent 7mins 20secs on a 35sec leg, looking for a 5m high hill that on previous maps had appeared as a knoll, kite hidden behind a fallen tree. Printing of colours was pretty awful and course planning poor.
What a pile of shite to serve up to the kids.
What a joke. The map had been updated in certain areas but not others. I spent 7mins 20secs on a 35sec leg, looking for a 5m high hill that on previous maps had appeared as a knoll, kite hidden behind a fallen tree. Printing of colours was pretty awful and course planning poor.
What a pile of shite to serve up to the kids.
Saturday Sep 22, 2012 #
10 AM
Walk 4:40:00 [3] 12.0 mi (23:20 / mi) +1300m 17:27 / mi
shoes: Inov8 Mudclaw 300
Well decided to do 3 Shires route - O.M.G. What a wake-up call. Managed to head up onto the flanks of Wetherlam too early before 2nd wall crossing off track. Faffing about with juniper. Topped out in 1hour 12mins when have ducked under the hour in the race. Water & bar on top.
Down & up to Swirl How ok and long jog around Wet Side Edge to 3 S Stone where I had water & banana. Feeling pretty shot by here having been going 2 hours plus - body not sure what was happening.
Up Pike O Blisco too early off path again and wandering around before I found summit path. Topped out just over 3 hours. Slow trundle down ridge, cut off on traverse, found main trod & spruce grove at top of descent. Tired here and managed to catch my feet on bracken and fall. Through Blea Tarn and a few words with chaps who were marshalling Langdale Marathan. Water and another banana before climb up Lingmoor. Dead. Good line off top along ridge in slow shuffle. Having descended came across Janet & Becca McKenny who were walking between vantage points to support Paul. Once I made car then competitors came past on second lap, Paul included.
Now they looked in pain!
Foot seemed ok having felt it a bit on descent to 3 S Stone, and shoes didn't really rub heels or ankles too much.
Down & up to Swirl How ok and long jog around Wet Side Edge to 3 S Stone where I had water & banana. Feeling pretty shot by here having been going 2 hours plus - body not sure what was happening.
Up Pike O Blisco too early off path again and wandering around before I found summit path. Topped out just over 3 hours. Slow trundle down ridge, cut off on traverse, found main trod & spruce grove at top of descent. Tired here and managed to catch my feet on bracken and fall. Through Blea Tarn and a few words with chaps who were marshalling Langdale Marathan. Water and another banana before climb up Lingmoor. Dead. Good line off top along ridge in slow shuffle. Having descended came across Janet & Becca McKenny who were walking between vantage points to support Paul. Once I made car then competitors came past on second lap, Paul included.
Now they looked in pain!
Foot seemed ok having felt it a bit on descent to 3 S Stone, and shoes didn't really rub heels or ankles too much.
Friday Sep 21, 2012 #
11 AM
Bike 40:00 [3]
shoes: Bike - Fondriest
Ulverston to Colton via Penny Bridge. Carrying rucksack full of gear which made it seem hard.
12 PM
Bike 45:00 [3]
shoes: Bike - Fondriest
Colton, Oxen Park, Lowick, Broughton Beck, Ulverston. Sack still heavy.
Thursday Sep 20, 2012 #
11 AM
Core (Stability) 30:00 [2]
6 PM
Run hills 56:20 [4] 4.4 mi (12:48 / mi)
ahr:147 max:162 shoes: Inov8 Mudclaw 300
Kirkby Moor with Jo - Hannah, Will & Angus did a longer loop. Hard work up the hills and through the heather. Having met the kids on they're warm-down we had the option of either talking or keeping up!
My hr went back up to 155 on the last track back to the car!
My hr went back up to 155 on the last track back to the car!
Wednesday Sep 19, 2012 #
11 AM
Bike long 2:18:00 [3] 29.0 mi (4:46 / mi)
shoes: Bike - Fondriest
Loop of Coniston, east side first. Very windy & squally showers.
Always seemed to be a head or side wind :-(. Right hamstrings very sore.
Always seemed to be a head or side wind :-(. Right hamstrings very sore.
4 PM
Orienteering 1:00 [1]
Out in Bouth with Lecky & Clare & 34 of UVHS finest.
Lots of standing around.
Lots of standing around.
Tuesday Sep 18, 2012 #
9 AM
Core (Stability) 16:00 [2]
5 PM
Run warm up/down 5:00 [1]
Jog around to UVHS.
Run 48:00 [3] 4.0 mi (12:00 / mi)
ahr:129 max:142 shoes: Saucony Grizzly Approach
School, Hoad, Flan Fell, Gill Banks, UVHS. Out with Adam, Ben N, George, Grace & Mary.
Graham had Jack, Fiona, Meghan & Thomas.
Steady to Ford Park & up Hoad - beginning to move fast once over Flan Fell.
Graham had Jack, Fiona, Meghan & Thomas.
Steady to Ford Park & up Hoad - beginning to move fast once over Flan Fell.
Run warm up/down 10:00 [1]
Walk jog back through Croftlands with Ben & Fiona.
Monday Sep 17, 2012 #
6 PM
Run warm up/down 30:00 [3]
Out with Black Combe - shockingly wet night - warm-up over Birkrigg & around Sea Wood.
Run intervals 20:00 [4]
Pairs efforts around small hill on Birkrigg. 1 efforts 1 jogs opposite way around. With Will Ross. After 3 hard efforts then back to start for short recovery. Then another set of three efforts. Felt really lumpy.
7 PM
Run warm up/down 10:00 [2]
Jog back to car.
Sunday Sep 16, 2012 #
11 AM
Orienteering race 1:12:01 [4] *** 7.1 km (10:09 / km) +250m 8:37 / km
spiked:22/25c
Ainsdale Dunes - Short Brown - meant 1:10000 map which was quite a challenge with all of the contours. Pretty clean run for most of it - some straying off line. Will came past around #15 or so and managed to beat Bilbo by 20seconds for the wiin in 51min 43secs!
Saturday Sep 15, 2012 #
12 PM
Orienteering 30:00 [2]
Formby Dunes - jogged out to the Contour loop and watched/shadowed various squaddies.
2 PM
Orienteering race 28:00 [4] 4.1 km (6:50 / km)
Cloverleaf loops race. Started last group with Will, Angus, Matt & Callum and managed to avoid coming back last. Wobbly navigation when tired through last few controls.
Friday Sep 14, 2012 #
9 AM
Core (Stability) 30:00 [3]
Tried third of the Stability sets. Only managed first set in 30mins of supposedly a two set 45min schedule. And some exercises are hard!
10 AM
Run long 2:27:00 [3] 11.3 mi (13:01 / mi)
shoes: Mizuno Wave Harrier
Out from Haverthwaite with Jo Cleary.
Bigland Tarn, Speel Bank, Over Ridge, Greenhurst, High Cark, Seatle Plantation, Bigland, Trundle Brow.
Weather windy and showery and underfoot a sodden quagmire.
Bigland Tarn, Speel Bank, Over Ridge, Greenhurst, High Cark, Seatle Plantation, Bigland, Trundle Brow.
Weather windy and showery and underfoot a sodden quagmire.
Thursday Sep 13, 2012 #
6 PM
Run 32:00 [2]
Quick jog out through Holker Woodlands - 22mins warm-up, then 5 x 1min effort 1min recovery - 2 mins warm-down.
Then off to pick up Katie - her last night before she heads down south to uni in Falmouth.
And she passed her driving test today!
Then off to pick up Katie - her last night before she heads down south to uni in Falmouth.
And she passed her driving test today!
Wednesday Sep 12, 2012 #
Note
Low energy.
Shitty weather in morning then 2pm meeting with Hamish, Lecky & Sel, 3.30pm UVHS training - just the 68 kids turned up, 5.30pm UVHS Coaches meeting, 7.30pm Anglers Arms for Nosh & Club Meeting.
Shitty weather in morning then 2pm meeting with Hamish, Lecky & Sel, 3.30pm UVHS training - just the 68 kids turned up, 5.30pm UVHS Coaches meeting, 7.30pm Anglers Arms for Nosh & Club Meeting.
Tuesday Sep 11, 2012 #
10 AM
Run long 1:42:14 [3] 6.42 mi (15:55 / mi)
ahr:126 max:152 shoes: Montrail Highlander
Social run with Steve, Simon, Tony & John from Bouth. Through Stockbird Head, across A590 along river to Haverthwaite. Loop through the Heights where I lost the others :-) and dropped down far side to Abbots Reading. Along Black Beck & back through Stockbird. Fields and trails completely sodden.
5 PM
Run warm up/down 15:00 [1]
Jog with Florrie up to UVHS. Met up with Graham and 8 kids! Jogged big dipper, croftlands and down to railway bridge for start of time trial for kids.
6 PM
Run warm up/down 15:00 [1]
Driven around to railway bridge at end of time trial loop. Jog back to UVHS and then retrace steps to collect car.
Monday Sep 10, 2012 #
9 AM
Core (Stability) 30:00 [2]
4 PM
Orienteering 1:20:07 [1] 3.65 mi (21:57 / mi)
ahr:111 max:130 shoes: Mizuno Wave Harrier
Parked near Latterbarrow and walked/jogged out to Claife Heights to check the map.
Started in rainstorm, underfoot extremely wet and slippery. Very slow going out and back. But did see a Jay and 3 large red deer stags which cheered me enormously.
Started in rainstorm, underfoot extremely wet and slippery. Very slow going out and back. But did see a Jay and 3 large red deer stags which cheered me enormously.
Sunday Sep 9, 2012 #
Note
Peter Palmers weekend.
The 16s were a set of gits, they and I only managed 2hours sleep and they ran like shite.
Today will have to be rest and tomorrow another long.
I really, really haven't enjoyed this weekend and thats the first time I've said this in years.
The 16s were a set of gits, they and I only managed 2hours sleep and they ran like shite.
Today will have to be rest and tomorrow another long.
I really, really haven't enjoyed this weekend and thats the first time I've said this in years.
Saturday Sep 8, 2012 #
9 AM
Run long 1:39:36 [3] 7.71 mi (12:55 / mi)
ahr:133 max:145 shoes: Saucony Grid Omni Trail
Swarthmoor Hall, Hill Fort, Urswick ridge, Birkrigg, Mountbarrow, Bardsea Leisure Park. Trying to hold under 140 bpm and it felt like I was jogging on the spot going uphills and dawdling rest of the time. Very wet and sloppy in places where bullocks had churned up the fields.
Found an entry for 3rd June when I did this loop in 1hr25mins - it felt very slow today working on hrm.
Found an entry for 3rd June when I did this loop in 1hr25mins - it felt very slow today working on hrm.
Friday Sep 7, 2012 #
10 AM
Core (Stability) 15:00 [2]
5 PM
Run 24:00 [1]
shoes: Saucony Grid Omni Trail
On Birkrigg with Florrie. Easy jog/walk.
Thursday Sep 6, 2012 #
6 PM
Core 40:00 [2]
Investigating different moves with dumbbells.
Wednesday Sep 5, 2012 #
12 PM
Walk 1:00:00 [1]
Wander through sunny Holker Woodlands with Katie.
3 PM
Walk 1:15:00 [1]
Walk around Birkrigg putting out kites for UVHS Champs.
Tuesday Sep 4, 2012 #
7 PM
Run long 1:38:38 [4] 5.99 mi (16:28 / mi)
ahr:146 max:165
Took Will n Angus over to Coniston to run with Black Combe Runners. From behind Sun Inn up Coniston Old Man & Brim Fell. Good turn out and Will n Angus off with Keever & Carl Ed in fast group. I sat in with Pete Tayler & Mc Knowles in middle group. 3 stops and reached the top in 49mins (boys reckon 39mins!). Lovely sunset from top as clouds had cleared. After dropping off Brim Fell back to tarn, group decided to zig-zag through a craggy slope for "easier" running and meant we returned in near dark.
Monday Sep 3, 2012 #
6 PM
Bike 56:00 [3]
shoes: Bike - Trek Mad One
Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswick. Pushing reasonably strongly on uphills and Trek seemed to be flying along. Still a bit of front end wobble but good time.
Sunday Sep 2, 2012 #
9 AM
Bike 1:11:00 [3]
shoes: Bike - GT Avalanche
Foot didn't feel right after yesterday so no back to back runs. Biked reverse usual loop Urswick, Dalton, Dendron, Gleaston, Birkrigg trying to take it steady. Very wet roads and continual showers on way around.
Saturday Sep 1, 2012 #
10 AM
Run long 1:20:02 [3] 5.31 mi (15:04 / mi)
ahr:145 max:171
Rusland Valley to High Dam back to Boretree Tarn & undulations to finish. With Jo & Hannah, some stops. Really worked some of the hills to max out hr.