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Training Log Archive: RichT

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Run14 9:06:52 40.57 65.29
  Walk2 7:45:00
  Bike6 4:25:42 20.43 32.88
  Orienteering3 3:23:36 5.9 9.49 130
  Swim9 3:02:00
  Core7 2:05:00
  Physio exercises5 48:00
  Total45 30:36:10 66.9 107.66 130

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Sunday Apr 30, 2017 #

8 AM

Note

Spent 7 hours adjusting and reviewing BOC start times thrown out by the computer :-(.

Saturday Apr 29, 2017 #

11 AM

Note

Down at Beacon Fell Country Park with NWJS. Shadowed Jacob Wiles for one loop.

Friday Apr 28, 2017 #

8 AM

Swim 25:00 [3]

Ulverston Pool - 25m.
2br; 10cr (pb); 6cr; 10cr (pb); 6cr; 2br - 900m

Thursday Apr 27, 2017 #

8 AM

Swim 20:00 [3]

Ulverston Pool - 25m.
2br; 4cr (pb); 4cr; 4cr (pb); 4cr; 4cr (pb); 2br - 550m
4 PM

Run 37:48 [3] 3.24 mi (11:40 / mi)
ahr:158 max:167

Loop of Birkrigg & Sea Wood. Beautiful with bluebells, wood sorrel and wild garlic in flower in Sea Wood. Windy on Birkrigg. Cadence at 158.
5 PM

Physio exercises 10:00 [3]

Band exercises

Wednesday Apr 26, 2017 #

8 AM

Swim 25:00 [3]

Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 2br - 900m
12 PM

Core 25:00 [3]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), band exercises, rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)
10 PM

Physio exercises 10:00 [2]

Band exercises

Tuesday Apr 25, 2017 #

10 AM

Run 1:40:00 [3] 5.0 mi (20:00 / mi)
shoes: Hoka Mafate trail

Old Gits run from Staveley. Bitterly cold day - out in 3 pairs long pants, 3 tops, wooly hat n gloves. Fine for first 30 mins and then tailed off.
2 PM

Note

Dave Jackson massage - painfull!

Monday Apr 24, 2017 #

8 AM

Swim 20:00 [3]

Ulverston Pool - 25m.
2br; 8cr (pb); 6cr; 8cr (pb); 6cr; 2br - 800m
12 PM

Physio exercises 10:00 [2]

Band exercises
4 PM

Run 29:52 [3] 2.58 mi (11:35 / mi)
ahr:138 max:178 shoes: Hoka Mafate trail

Loop around Birkrigg as sqall coming through with 30mph gusts.
Downwind was easy, upwind a joke. Cadence 158spm.
10 PM

Physio exercises 8:00 [2]

Band exercises.

Sunday Apr 23, 2017 #

10 AM

Orienteering 1:22:50 [2] 3.34 mi (24:48 / mi)
ahr:101 max:136

Faffing around High Dam checking bits.
6 PM

Core 20:00 [2]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), band exercises, rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)

Saturday Apr 22, 2017 #

10 AM

Core 20:00 [3]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), band exercises, rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), band exercises part2, forward lunge(10 each leg), deltoid raise(20), squats(20)
2 PM

Bike 10:00 [3]
shoes: Bike - Trek Mad One

Cycle up to Swarthmoor to meet Rachel via Conishead Road & Big Dipper.
3 PM

Bike 50:00 [3]
shoes: Bike - Trek Mad One

Out to Dalton via back lanes, across to Scales x-roads, Urswicks and home.
Sunny but cool day with a blustery wind.
4 PM

Physio exercises 10:00 [3]

3 sets of Bands exercises to work Glue Medials.

Friday Apr 21, 2017 #

10 AM

Walk 4:15:00 [3]

Walked from Arncliffe in Littondale over Old Cote Moor to Starbotton in Wharfedale and then to Kettlewell. Nice tea & soup in Zarinas before climbing back over Hawkswick Moor to Arncliffe. Strong wind coming out of the north west down the dales all day.
Saw my first House Martins of the year, and Lapwing and Red Grouse.

Thursday Apr 20, 2017 #

1 PM

Note

Drive to Skipton to meet Mark Wilkinson for gait analysis - not looking pretty.

Wednesday Apr 19, 2017 #

5 PM

Run 25:52 [4] 2.59 mi (9:59 / mi)
ahr:147 max:156 shoes: Hoka road

Drizzly miserable evening - full winter gear n waterproofs. Usual loop Ropewalk, Pool home.
Sore throat and felt tired.

Tuesday Apr 18, 2017 #

8 AM

Swim 20:00 [3]

Ulverston Pool - 25m.
2br; 8cr (pb); 6cr; 8cr (pb); 4cr; 2br - 750m
10 AM

Bike 11:51 [3] 1.64 mi (7:14 / mi)
ahr:108 max:146 shoes: Bike - Trek Mad One

Cycle up to Swarthmoor to meet Rachel.
11 AM

Bike 1:33:51 [3] 18.79 mi (5:00 / mi)
ahr:110 max:141 shoes: Bike - Trek Mad One

Out to Urswick, Stainton, Dendron, Leece, onto Coast Road and back through Bardsea.

Monday Apr 17, 2017 #

11 AM

Walk 3:30:00 [1]

Walk with Rachel from Torver up to Walna Scar Road, along to Goats Water, traverse to Blind Tarn and back down Walna Scar. Mixed bag of weather with many rain showers.

Sunday Apr 16, 2017 #

10 AM

Swim 20:00 [3]

Ulverston Pool - 25m.
2br; 6cr (pb); 6cr; 6cr (pb); 6cr; 2br - 700m
3 PM

Run 24:02 [4] 2.57 mi (9:21 / mi)
ahr:151 max:164 shoes: Hoka road

Quick dash out between the showers. Usual route down to Ropewalk, across to Pool and back along coast road. Trying for faster cadence and it seems to have worked by 2minutes!

Saturday Apr 15, 2017 #

4 PM

Bike 54:00 [3]
shoes: Bike - Trek Mad One

Coast road to Bardsea, Oxleys, Cow Corner, Birkrigg, Scales & Urswicks to finish.
Very breezy day made progress past gates interesting.
6 PM

Core 15:00 [2]

stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)

Friday Apr 14, 2017 #

4 PM

Core 15:00 [2]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)

Thursday Apr 13, 2017 #

7 AM

Core 20:00 [1]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(30secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)
8 AM

Swim 16:00 [3]

Ulverston Pool - 25m.
2br; 6cr (pb); 6cr; 6cr (pb); 2br - 550m

Wednesday Apr 12, 2017 #

10 AM

Note

Spent all day travelling to Skipton to visit physio.
5 PM

Orienteering race 1:04:05 [4]

Tech Race #2 - Bishops Woods.
Fell over and hit hand during warm up. Went ok for first few controls then ran out of legs. Lost concentration on long leg to #9 and missed by 4 or 5 minutes. Then slow into and out of #10. Very tired through last few.

Tuesday Apr 11, 2017 #

8 AM

Swim 18:00 [3]

Ulverston Pool - 25m.
2br; 6cr (pb); 6cr; 6cr (pb); 2br - 550m
11 AM

Bike 46:00 [3]
shoes: Bike - Fondriest

Coast road to Bardsea, Oxleys, Cow Ice Cream, Birkrigg & back to Bardsea & home.
Cold windy day - legs felt awful.

Monday Apr 10, 2017 #

8 AM

Swim 18:00 [3]

First swim since operation. First set with swim gloves hurt shoulders.
2br; 6cr (pb+ff); 6cr; 6cr (pb); 2br - 550m
4 PM

Note

1hr 45mins digging in garden.
6 PM

Run 31:40 [2] 2.6 mi (12:11 / mi)
shoes: Asics Gel Kinsei 5

Cold windy evening - very slow shuffle down to Ropewalk, back via Swimming Pool. Tired after gardening.

Sunday Apr 9, 2017 #

10 AM

Run warm up/down 7:00 [2]

Jog up the hill to the start of Barrow Fell - LOC Cumbrian Galoppen
11 AM

Orienteering 56:41 [4] 4.12 km (13:45 / km) +130m 11:53 / km

LOC Cumbrian Galoppen - Green. Nice Spring day.
Entered Green as not feeling fit and wanting to reduce any race pressure when running with hand in glove.
Navigated perfectly to #1, and then made a parallel error. 1min 44secs binned faffing around trying to understand why control had wrong code, sorting myself out and correcting. #2 slog up hill through wet muddy marsh. Faffed near #3 running to wrong boulder, another 1minute binned. #4 through #10 good albeit slow.
Failed to find the crossing point back into the woods through poor attention. Managed to navigate well on longish leg to #11 although error on the fell probably cost another 2 minutes.

Saturday Apr 8, 2017 #

8 AM

Run warm up/down 15:48 [2] 1.23 mi (12:51 / mi)
ahr:132 max:155 shoes: Hoka Mafate trail

9 AM

Run tempo 28:09 [5] 3.1 mi (9:05 / mi)
ahr:161 max:171 shoes: Hoka Mafate trail

Fell Foot Park run. Started steady and tried to keep average pace.
Mile splits of 9:03, 9.11, 9.07, 48 secs.

Run warm up/down 12:53 [1] 0.76 mi (16:57 / mi)
ahr:135 max:170 shoes: Hoka Mafate trail

Friday Apr 7, 2017 #

11 AM

Run 42:14 [3] 3.66 mi (11:32 / mi)
ahr:143 max:165 shoes: Hoka Mafate trail

Post office, Gill Banks, Flan Fell slopes, loop to the Hoad and home. Cold out so in winter tops & leggings, trying to keep pushing on the ups even though it felt really slow.

Wednesday Apr 5, 2017 #

5 PM

Run 24:00 [4] 2.4 mi (10:00 / mi)
shoes: Hoka road

From UVHS to Sports Centre, across to Ropewalk and home. Into wind from Ropewalk onwards, felt hard.

Tuesday Apr 4, 2017 #

5 AM

Note

Bad nights sleep - awake from 2:30am - worked from 4am to 6am, then snoozed to 8:30am. Feeling slow.
10 AM

Run 1:45:00 [3] 9.4 km (11:10 / km)

Lakeland Motor Museum, over Haverthwaite Heights to Abbots Reading. Black Beck along to river Leven, up through Haverthwaite and back through Hav. Heights. Turned into a lovely sunny day.

Sunday Apr 2, 2017 #

4 PM

Run 36:00 [2] 2.4 mi (15:00 / mi)
shoes: Hoka Mafate trail

Desperately slow shuffle around Birkrigg - enjoyed listening to the skylarks.

Saturday Apr 1, 2017 #

4 PM

Core 10:00 [3]

step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(30secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)

Run 26:34 [3] 2.6 mi (10:13 / mi)
ahr:135 max:154 shoes: Hoka road

Usual loop to Ropewalk and back via Sports Centre.

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