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Training Log Archive: RichT

In the 30 days ending Apr 30, 2016:

activity	#	time	miles	km	+m
Bike	8	8:58:00
Run	12	8:11:55	15.43	24.83	275
Orienteering	7	7:13:14	8.08	13.0	480
Walk	3	6:20:00
Swim	7	4:47:00
Core	3	2:20:00
Physio exercises	11	55:00
Total	51	38:45:09	23.5	37.83	755

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Saturday Apr 30, 2016 #

4 PM

Orienteering race 1:41:24 [3] 8.1 km (12:31 / km) +280m 10:40 / km

British Champs - Brown Clee Hill - M55L.

Friday Apr 29, 2016 #

10 AM

Core 1:00:00 [2]

Pilates with Claire

Wednesday Apr 27, 2016 #

6 PM

Orienteering race 1:04:24 [4] 4.9 km (13:09 / km) +200m 10:55 / km

LOC Tech Races - Claife South.

Tuesday Apr 26, 2016 #

11 AM

Bike 1:13:00 [4]
shoes: Bike - Fondriest

Very cold day 4 degrees - in full winter gear. Out up Old hall Lane and usual to Lowick. Then into a strong cold northerly wind all the way up west side through Torver and into Coniston.

12 PM

Bike 1:02:00 [4]
shoes: Bike - Fondriest

Tried to keep the tempo high in small chain ring all the way back down the east side of the lake. Climb back to Broughton Beck okish and then zoom back to Ulverston. Knackered.

Monday Apr 25, 2016 #

1 PM

Walk 1:00:00 [2]

Walk across the fields by the Nab and then up Gowk hill exploring lines for the SLMM with Roger.
Cold and snow all the way!

5 PM

Run 46:00 [4]

Run around Sea Wood, Sunbrick, green lane, Bierkrgg summit and Bardsea with Alex.

Sunday Apr 24, 2016 #

9 AM

Note

More gardening & decorating.

5 PM

Run 32:00 [2] 2.0 mi (16:00 / mi)
shoes: Hoka road

Slowest run ever, make that a jog. Lethargic to start and faded - out to Travis Perkins and past BSU to loop back via Ropewalk. Tired.

Saturday Apr 23, 2016 #

10 AM

Note

Gardening & decorating all day.

Friday Apr 22, 2016 #

8 AM

Swim 45:00 [3]

2cr; 5 x (4cr(pb) + 6cr); 2br - 1300m. Pool busy - not feeling great.

Thursday Apr 21, 2016 #

8 AM

Physio exercises 5:00 [1]

3 PM

Run 28:00 [3] 2.5 mi (11:12 / mi)

Heading into Ulverston from Sea Wood along green lanes after finishing primary coaching. Warm day.

4 PM

Run 8:30 [3] 1.0 mi (8:30 / mi)

Back through croftlands.

8 PM

Physio exercises 5:00 [1]

Wednesday Apr 20, 2016 #

9 AM

Swim 42:00 [3]

2cr; 5 x (4cr(pb) + 6cr); 2br - 1300m. Pool pretty empty.

11 AM

Physio exercises 5:00 [1]

5 PM

Orienteering 20:00 [2]

Jogging around base of Stickle Pike as a warm-up. Super cloudless day.

6 PM

Orienteering 55:28 [4]

Tech Race 3 - Stickle East. Fast and furious - fell off the pace after the first few controls.

Tuesday Apr 19, 2016 #

4 PM

Bike 1:34:00 [3]
shoes: Bike - Trek Mad One

Fantastic sunny day - great to be out.
Coast road to Bardsea - over Birkrigg - Urswick - Lindale - Marton - windmills at Harlock Hill - Osmotherley Moor - Hawkswell - Broughton Beck - climb to Low Scawthwaite - climb up by Mansriggs - home.

Monday Apr 18, 2016 #

8 AM

Swim 40:00 [3]

2cr; 5 x (4cr(pb) + 6cr); 2br - 1300m. Felt ok on new drills.

9 AM

Physio exercises 5:00 [1]

10 AM

Note

Dave Jackson massage.

4 PM

Run 44:30 [4]

Reverse of last week which meant climb onto BIrkrigg immediately - hard as warm-up. Real struggle on first half until reached top of trig point and then easier through Sea Wood.

Sunday Apr 17, 2016 #

8 AM

Run 1:00:00 [2]
shoes: Hoka road

Rachel competed in Kendal "Sprint" Triathlon.

Went with her on warm-up for 10 mins. Then ran through from Kendal to Natland (1 mile or so) to watch bike loops, then jog back. Then jog up hill to Endmoor to meet her on run loop and run back into Kendal most of the way with her - another mile each way.

Saturday Apr 16, 2016 #

2 PM

Run 1:05:28 [3] 4.82 mi (13:35 / mi) +275m 11:32 / mi
ahr:135 max:152

Kirby Moor loop - colder than I thought on top - heating on in the house when I returned.
Very wet underfoot - ground saturated.
Never seemed to get going very well - probably needed to wear an extra layer top and bottom.
Over OutPark (142) then onto windmills at Brunt Riggs (148). Stumbling around with little leg strength. Better along Gunson Height (150) and onto Shooting House Hill (152) then drop and climb (152) back to car.

Climbs seem to be
Car - Out Park - 50m or 150'
Rot Moss - Winnow - 75m or 225'
Wind Farm - Brunt Riggs - 50m or 150'
Blade Moss - Shooting House Hill - 50m or 150'
Rathmoss Beck - Shooting Butts - 50m or 150'
Total - 275m or 825'

Friday Apr 15, 2016 #

9 AM

Swim 40:00 [3]

2cr; 4 x (6cr(pb) + 4cr); 2br - 1050m. Lethargic.

10 AM

Core 1:00:00 [2]

Pilates with Clare.

12 PM

Physio exercises 5:00 [1]

Thursday Apr 14, 2016 #

9 AM

Physio exercises 5:00 [1]

10 AM

Bike 1:15:00 [3]
shoes: Bike - Fondriest

Coast road beyond Baycliff, cut in to Leece, Gleaston, Urswick & home.
Changing onto & back from large cog playing up again so stayed in small ring.

Wednesday Apr 13, 2016 #

11 AM

Physio exercises 5:00 [1]

6 PM

Run 1:00:00 [3]

Hopped on the UVHS minibus to go to Tarn Hows North. Went to enter and Clare tells me that I am now on her list of entries but she doesn't have enough maps to give me one.
Went off for a run around with Selwyn.
All the other adults who went with the school were given a map :-( left heel sore again.

Tuesday Apr 12, 2016 #

4 PM

Core 20:00 [2]

Miserable rainy day - calves still sore - resorted to core work :-(.
2 Sets.
step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

5 PM

Physio exercises 5:00 [1]

Monday Apr 11, 2016 #

8 AM

Swim 45:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Felt ok.

11 AM

Note

Dave Jackson sports massage - sore calves after Park Run.

5 PM

Run 43:00 [3]

Bardsea - Sea Wood - Birkrigg trig and return with Alex OD.
Nice evening - easterly wind kept us honest on final stretch.

Sunday Apr 10, 2016 #

2 PM

Bike 1:20:00 [3]
shoes: Bike - Fondriest

Ride out with Rachel, across to Lowick and up east side of lake to Brantwood for tea and cake on sunny day.

4 PM

Bike 1:19:00 [3]
shoes: Bike - Fondriest

Faster tempo around to Coniston, Torver and back down west side of lake.

Saturday Apr 9, 2016 #

9 AM

Run warm up/down 5:00 [1]
shoes: Salomon Fellcross

Run race 24:54 [5] 5.0 km (4:59 / km)
shoes: Salomon Fellcross

Fell Foot Park Run - sunny but cool. Two laps of the muddy field with some interesting "corners" not marshalled. Out sprinted by Liz Campbell :-).

Run warm up/down 5:00 [1]
shoes: Salomon Fellcross

Warm down with Liz.

10 AM

Run 50:00 [2]
shoes: Salomon Fellcross

Slow walk/jog through SHK checking on timber extraction.

Thursday Apr 7, 2016 #

10 AM

Walk 3:00:00 [2]

Walk up Wetherlam with Rachel & pal Julia and her pal John.
Weather deteriorated on ridge so we turned east to drop down ridge into Tilberthwaite. Much run-off water from melting snow and I managed to take a fall and crack 3 fingers on left hand - bloody & swollen.

Wednesday Apr 6, 2016 #

8 AM

Swim 40:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Pool gradually emptied - felt ok.

12 PM

Physio exercises 5:00 [1]

6 PM

Orienteering 1:07:10 [4]

Orienteering in Graythwaite north - Devils Gallop. Most of navigation going ok through sme lovely woodland, except where I caught Lyns and in trying to pull away missed the short leg to #8 . . . doh!