Training Log Archive: RichTIn the 30 days ending Apr 30, 2018:
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Monday Apr 30, 2018 #
Swim 35:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Run 39:06 [3] 3.57 mi (10:57 / mi) +110m 10:00 / mi
ahr:135 max:165 shoes: Hoka Speedgoat 2
Right Achilles tweaked near the end.
Sunday Apr 29, 2018 #
Orienteering race 1:21:20 [4] 6.6 km (12:19 / km) +325m 9:53 / km
shoes: Ice Bug
Pretty sleepless night in Threlkeld Village Hall.
Much faffing on the morning and then 2.5km walk in.
Managed to drop 2 minutes at #1 and then pulled myself together. Was running ok for first bit, but then right Achilles tendon started pulling on way to #7, and again uphill towards #8. Having to ease off and manage it for last 30 minutes of event.
Hope it recovers ok for tomorrow.
Saturday Apr 28, 2018 #
Orienteering 1:00:00 [3]
Friday Apr 27, 2018 #
Run 1:31:00 [3] 5.0 mi (18:12 / mi) +550m 13:34 / mi
Cool overcast day but rain held off. Still in two layers of thermals top & bottom plus a jacket.
Normal race route up the Knott and onto Ravens Crag. However came down off ridge too early and faffed on the traverse.
Right knee and right Achilles tweaked at various times.
Thursday Apr 26, 2018 #
Run 22:00 [3] 2.0 mi (11:00 / mi)
shoes: Asics Gel Kinsei 5 pair2
Wednesday Apr 25, 2018 #
Swim 30:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Orienteering 1:30:00 [1]
Orienteering 35:00 [2]
Tuesday Apr 24, 2018 #
Run 1:07:47 [3] 4.77 mi (14:13 / mi) +260m 12:09 / mi
shoes: Kalenji Kiprun XTR6
Monday Apr 23, 2018 #
Swim 35:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Run 42:16 [3] 3.58 mi (11:48 / mi) +110m 10:47 / mi
ahr:157 max:166 shoes: Hoka Speedgoat 2
Cool breezy, showery day. Tried to keep it easy to start and worked on the inclines back to Sunbrick.
Sunday Apr 22, 2018 #
Orienteering race 1:36:32 [4] 4.37 mi (22:05 / mi) +380m 17:23 / mi
Another broken nights sleep waiting for 6am alarm, then right eye very painful so had to sit for 30mins whilst it settled. Then panic pack and away at 7am on 3 hour journey.
So started very steady and found going very slow through steep boulder covered slopes with brambles.
Some faffing at #7 and again at #10 as James Crawford passed me. Then a long slog to the finish through muddy slippery slopes which I was mincing up and down.
Saturday Apr 21, 2018 #
Run 48:00 [2] 3.58 mi (13:25 / mi)
shoes: Hoka Speedgoat 2
Friday Apr 20, 2018 #
Run 1:46:00 [2] 5.0 mi (21:12 / mi) +550m 15:48 / mi
Right calf a bit tight but seemed to cope ok.
Thursday Apr 19, 2018 #
Bike 1:04:00 [3]
shoes: Bike - Fondriest
Lovely sunny morning.
Note
Wednesday Apr 18, 2018 #
Swim 35:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Walk 1:45:00 [2]
Orienteering 40:00 [3]
Tuesday Apr 17, 2018 #
Note
(rest day)
Monday Apr 16, 2018 #
Note
(rest day)
Sunday Apr 15, 2018 #
Note
Walk 45:00 [3] 1.0 km (45:00 / km) +165m 24:39 / km
Orienteering race 1:20:15 [4] 6.0 km (13:23 / km) +245m 11:06 / km
Calf muscles weren't happy on long climb to start, so a case of steady away.
Nav fine into #1 and then stood on wrong side of knoll for 30 secs. #2,#3,#4 all good nav if slow through heather, over the top of Lingmoor and descended down past Ben Mitchell & helper after Ben had fallen and broken his arm.
Turned my ankles going down through here, legs feeling weak. #5 & #6 easy and thought I had nailed #7 but didn't read contours well enough near circle - 1 minish lost. Long leg to #8 didn't like the contour through river valley on steep ground so chose to climb to path. Right calf twinging whilst trying to climb on toes. Slow here.
Spiked remainder on open fell (#8 thru #11) just very slow and cautious on descents trying to protect calves. Remainder in woods ok with exception of drifting too far east downhill into #15 (30secs lost). Really slow shuffle through woods and final fields - any racing finished after 45 minutes.
So, so tired at the end.
Saturday Apr 14, 2018 #
Note
Orienteering race 49:51 [4] 4.1 km (12:10 / km) +200m 9:46 / km
Feeling jaded after poor sleep. Started ok through first 4 controls. Exited #4 without checking compass, missed end of the ride and hit deer fence away from the exit gate.
Small panic but turned correct way and found gate, but then rushed looking at map and missed a path junction. Turned into wrong reentrant and when vegetation screen looked wrong (map said semi-open eyes saw young fir trees) spent a minute faffing before coming out to a path, relocating and sorting things.
With the deer fence problem as well nearly 3 minutes binned - grumpy.
Then back into nicer woods and soon apparent that still have no power to run uphill :o(. Losing time on all of the uphill legs. Happy with route choices. Another small problem exiting penultimate control when I started navigating from wrong small enclosure - realised when I crossed a wet marsh when none shown near my thumb on the map . . . move thumb.
Very tired at the end.
Friday Apr 13, 2018 #
Note
Swim 30:00 [3]
10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb) - 1150m.
Circuit Training 1:00:00 [4]
Thursday Apr 12, 2018 #
Note
(rest day)
Wednesday Apr 11, 2018 #
Swim 33:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Orienteering 53:14 [3] 3.7 km (14:23 / km) +145m 12:02 / km
Tuesday Apr 10, 2018 #
Walk 11:46 [2] 0.65 mi (18:06 / mi)
shoes: Asics Gel Kinsei 5 pair2
Walk 1:28:17 [2] 5.17 mi (17:05 / mi)
shoes: Asics Gel Kinsei 5 pair2
Monday Apr 9, 2018 #
Swim 35:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Walk 1:10:00 [2] 4.0 mi (17:30 / mi)
Sunday Apr 8, 2018 #
Bike 34:00 [3]
shoes: Bike - Fondriest
Bike 58:00 [3]
shoes: Bike - Fondriest
Saturday Apr 7, 2018 #
Note
(rest day)
Friday Apr 6, 2018 #
Swim 35:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Circuit Training 50:00 [4]
Thursday Apr 5, 2018 #
Note
Wednesday Apr 4, 2018 #
Swim 35:00 [3]
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
Walk 1:10:20 [2] 4.0 mi (17:35 / mi)
shoes: Hoka Speedgoat 2
Core 5:00 [1]
Tuesday Apr 3, 2018 #
Bike 1:10:00 [3]
Monday Apr 2, 2018 #
Run 6:42 [3] 0.62 mi (10:48 / mi)
ahr:151 max:175 shoes: Asics Gel Kinsei 5 pair2
Run 15:54 [2] 1.2 mi (13:15 / mi)
ahr:125 max:139 shoes: Asics Gel Kinsei 5 pair2
Core 15:00 [2]
Sunday Apr 1, 2018 #
Orienteering 1:00:03 [3]
shoes: Kalenji Kiprun XTR6
A bit hesitant as right calf sore but tried to keep jogging steadily without putting any great power through the ball of foot. Navigation pretty easy at that pace and tried to follow straight line where I could.