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Training Log Archive: RichT

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  Run20 14:13:19 65.27 105.04 80
  Orienteering7 6:44:31 15.37 24.74 760
  Swim12 6:20:00
  Core5 3:10:00
  Bike2 2:01:00
  Circuit Training2 2:00:00
  Physio exercises1 1:00:00
  Total48 35:28:50 80.64 129.77 840

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Saturday Sep 30, 2017 #

8 AM

Run warm up/down 16:01 [2] 1.12 mi (14:18 / mi)
ahr:112 max:129 shoes: Asics Gel Kinsei 5

Southwick Park - Trowbridge.
9 AM

Run race 26:31 [4] 3.1 mi (8:33 / mi)
shoes: Asics Gel Kinsei 5

Southwick Park run - Hard time avoiding dogs and buggies. Trying to hold back.

Run warm up/down 16:45 [1] 1.17 mi (14:19 / mi)
ahr:131 max:154 shoes: Asics Gel Kinsei 5

Friday Sep 29, 2017 #

8 AM

Swim 35:00 [3]

Melksham Blue Pool 33m.
6cr(pb); 6cr; 6cr(pb); 6cr; 6cr(pb); 6cr. 1200m. Quiet.
12 PM

Run 49:50 [3] 5.17 mi (9:38 / mi)
ahr:145 max:161

Melksham, Beanacre, Whitley, Shaw, Melksham.

Thursday Sep 28, 2017 #

10 AM

Note

Drive down to Melksham

Wednesday Sep 27, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1100m. Quiet.
1 PM

Run 36:20 [3] 2.5 mi (14:32 / mi)
ahr:127 max:148

Loop of Roudsea Wood checking map.
2 PM

Orienteering 19:09 [1] 0.6 mi (31:54 / mi)

Dockney putting out kites.

Orienteering 32:59 [1] 1.16 mi (28:26 / mi)

Dockney - more kites.

Tuesday Sep 26, 2017 #

10 AM

Run 1:44:00 [3] 7.0 mi (14:51 / mi)
ahr:125 max:156 shoes: Hoka Mafate trail

Loop out to Helsigton Barrows & back around. Warm day so trying to take it steady. Managed to pick up the wrong footpath and run off the map towards the end :-(.

Monday Sep 25, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1100m. Tired and left shoulder sore from sleeping on floors.
11 AM

Note

Dave Jackson massage.
12 PM

Orienteering 45:00 [1]

Faffing in Dockney updating map for new fences.
5 PM

Run 35:00 [2] 3.0 mi (11:40 / mi)
shoes: Hoka Mafate trail

Loop of Birkrigg with Rachel.

Sunday Sep 24, 2017 #

1 PM

Note

Coach journey back from JIRCs.

Saturday Sep 23, 2017 #

1 PM

Run 45:00 [3]

Jog around edge of Winterfold map prior to JIRCs starting.

Friday Sep 22, 2017 #

11 AM

Circuit Training 1:00:00 [3]

Pain with Katie.
6 PM

Note

Long coach jorney down to Tamworth en route for JIRCs.

Thursday Sep 21, 2017 #

9 AM

Run 49:27 [2] 2.6 mi (19:01 / mi)
ahr:112 max:132

Run around Roudsea picking up kites from yesterday.
11 AM

Note

Sports massage with Dave Jackson.
1 PM

Core 1:00:00 [1]

Pilates with Clare.

Wednesday Sep 20, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Pool quiet - one other in lane.
12 PM

Run tempo 34:10 [3] 3.55 mi (9:37 / mi)
ahr:134 max:166 shoes: Hoka road

Meant to be an easy run, but having cut through to top of canal tried to keep reasonable cadence which meant working quiet hard. Stopped near end of Ropewalk on warm, humid day. 164spm.

Mile Splits -
10:26 (113ave, 133max, 164spm)
9:27 (137ave, 147max, 164spm)
9:14 (146ave, 149max, 165spm)
5:01 (152ave, 161max, 166spm) - 0.55mile

Run warm up/down 9:34 [2] 0.74 mi (12:56 / mi)
ahr:134 max:151 shoes: Hoka road

1 PM

Core 20:00 [2]

band exercises, stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), deltoid raise(20), squats(20), Bulgarian single leg squats.

Tuesday Sep 19, 2017 #

10 AM

Run 1:28:55 [4] 7.27 mi (12:14 / mi)
ahr:139 max:169 shoes: Hoka Mafate trail

Old Gits run from Ravenstonedale. Medium loop - tried to work hard up the hills.

Monday Sep 18, 2017 #

8 AM

Swim 35:00 [3]

Ulverston Pool 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr. 1200m. Pool quiet - lane to myself.

Sunday Sep 17, 2017 #

11 AM

Run warm up/down 10:00 [2]

12 PM

Orienteering race 1:25:29 [4] **** 5.5 mi (15:33 / mi) +220m 13:49 / mi
ahr:152 max:180

Dales Weekend - Malham - Blue. Hard work underfoot on a warm day, despite the breeze. Made a mess of route-choice on first long leg. Would have been happy to finish after an hour - last 20minutes a real grind.

Saturday Sep 16, 2017 #

4 AM

Note

Down at Newborough Forest with Rachel - Sandman Triathlon.
Very little sleep on Friday night.
8 AM

Orienteering 45:00 [3]

Steady loop through Newborough Forest while Rachel on the bike loop.

Friday Sep 15, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Pool quiet.
10 AM

Bike 1:01:00 [3]
shoes: Bike - Trek Mad One

Standard loop around Birkrigg, Scales, Gleaston, Dendron etc. Bright cool day.

Thursday Sep 14, 2017 #

9 AM

Run 20:00 [3] 1.76 mi (11:22 / mi)

Loop around Roudsea Wood checking on fences - still in place :-(.
1 PM

Run 7:00 [2]

Jog to Pilates

Core 1:00:00 [1]

Pilates

Run 7:00 [2]

Jog back from Pilates

Wednesday Sep 13, 2017 #

9 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Steady away.
12 PM

Run 44:59 [3] 3.8 mi (11:50 / mi)
ahr:167 max:178 shoes: Hoka Mafate trail

Flan Fell & the Hoad loop. Was well layered up with thermals but it seemed a very steady session - don't understand the hr readings unless cold still not cleared.

Tuesday Sep 12, 2017 #

12 PM

Run 38:28 [3] 3.56 mi (10:48 / mi)
ahr:137 max:166 shoes: Hoka Mafate trail

Sunbrick, Birkrigg, Bardsea, beach, Baycliff, Sunbrick lane.
Steady around first couple of miles - effort on gravelly section to start of Sunbrick Lane.

Monday Sep 11, 2017 #

11 AM

Note

Dave J massage - calves brutalised after Charter 5k.
3 PM

Swim 35:00 [3]

Ulverston Pool 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr;- 1200m. Over 55 session packed!

Sunday Sep 10, 2017 #

10 AM

Orienteering race 1:09:39 [4] 6.1 km (11:25 / km) +315m 9:04 / km

BL Regional Event - High Pike. Much wind, and then some rain. Very difficult to read map or see ground through glasses. Awake from 3am going over various probs so feeling tired before I started.

Saturday Sep 9, 2017 #

12 PM

Orienteering 40:00 [2]

Couple of loops of Peel Park, Accrington.

Friday Sep 8, 2017 #

11 AM

Circuit Training 1:00:00 [4]

Keep Fit with Katie Taylor - ooooh the pain . . . .

Thursday Sep 7, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m.
1 PM

Physio exercises 1:00:00 [2]

Pilates
4 PM

Run 43:27 [3] 3.36 mi (12:56 / mi)

Out on Birkrigg and around Sea Wood with Rachel in rain and wind. Feeling progressively worse as the shuffle progressed - mile splits of 11.15/13:02/14:51 tell the tale.

Wednesday Sep 6, 2017 #

9 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m. Left nostril still blocked.
5 PM

Core 20:00 [2]

stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), band exercises, deltoid raise(20), squats(20)
6 PM

Run warm up/down 18:53 [2] 1.59 mi (11:53 / mi)
ahr:125 max:140 shoes: Hoka road

Ran down to Glaxo Sports Club. Then some more joggling around keeping warm.

Run race 25:18 [5] 3.15 mi (8:02 / mi)
ahr:160 max:170 shoes: Hoka road

HHH Charter 5km. Started steady, middle mile into the wind, struggled at end. 168 spm cadence. Mile splits were 8:04 (151ave/164max/170spm); 8:15 (162ave/168max/167spm); 7:56 (165ave/169max/167spm); 1:02 (169ave/170max/170spm).
7 PM

Run warm up/down 22:38 [2] 1.64 mi (13:48 / mi)
ahr:127 max:137 shoes: Hoka road

Jog back from Glaxo - 156 spm cadence.

Tuesday Sep 5, 2017 #

10 AM

Run tempo 1:16:14 [4] 6.06 mi (12:35 / mi) +80m 12:05 / mi
shoes: Hoka Mafate trail

Old Gits from Staveley, either side of the river. Sodden underfoot. Left nostril still blocked.
Miles brisk to start given trails running over 11:38, 12:00, 11:51. Then tailed off 13:29, 13:11, 13.05.

Monday Sep 4, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 32cr; 2br - 900m. All without the pull buoy.
5 PM

Core 30:00 [3]

stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), band exercises, deltoid raise(20), squats(20), stationary lunge(10 each leg)

Sunday Sep 3, 2017 #

12 PM

Orienteering race 1:07:15 [4] 4.32 mi (15:34 / mi) +225m 13:24 / mi
ahr:142 max:171

Cumbrian Galoppen - Uldale Fells - Great Cockup.
Green course of 5.8km & 190m. Very windy on top - walked long climb from 4 to 5 but managed to run rest, even into wind. Small mistakes at #6 and #10.

Saturday Sep 2, 2017 #

9 AM

Run tempo 27:49 [4] 3.13 mi (8:53 / mi)
ahr:154 max:172 shoes: Asics Gel Kinsei 5

Barrow Park run - Left nostril still blocked so tried to start steady. Mile checks of 9:03, 8.52, 8.58 & 55 seconds. 167 spm cadence so that is getting better.
Trying to keep heart rate around 160bpm.

Friday Sep 1, 2017 #

8 AM

Swim 35:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br - 1100m.
12 PM

Bike 1:00:00 [4]
shoes: Bike - Trek Mad One

Croftlands, Birkrigg, Gleaston, Dendron, Dalton, Urswicks, Birkrigg Park loop. Had to stop to get past an hgv blocking the road at the top of Dendron hill, and then had to turn around when met a dustbin lorry on narrow lane, so happy to hit the hour. Last 2 mile section was racing to stay ahead of tractor & trailer into Ulverston.

Left nostril still blocked - could have a cold by the end of the weekend?

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