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Training Log Archive: RichT

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Run26 16:45:51 76.36 122.89 980
  Swim7 3:35:00
  Walk1 2:00:00
  Orienteering1 1:15:12 3.23(23:16) 5.2(14:28) 185
  Bike1 1:06:20
  Total36 24:42:23 79.59 128.09 1165

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Sunday Sep 30, 2018 #

Note
(sick)

Beginning of a cold.

Saturday Sep 29, 2018 #

8 AM

Run warm up/down 12:22 [2] 1.03 mi (12:00 / mi)
ahr:124 shoes: Hoka Speedgoat 2

Jog down to Park Run.
9 AM

Run 9:45 [4] 1.11 mi (8:47 / mi)
ahr:146 shoes: Hoka Speedgoat 2

Fell Foot park run.
In overtaking Dick Towler he put his hand on my shoulder and tugged me back.
Then some banter about me being in his way so I speeded up.
And then right calf went into spasm and I had to stop and walk.

Not happy.

Run warm up/down 7:40 [1] 0.47 mi (16:19 / mi)
ahr:109 shoes: Hoka Speedgoat 2

Friday Sep 28, 2018 #

5 PM

Run 33:00 [3]

Bumble around Birkrigg at end of very sunny day when I'd been working inside on stripping lathe and plaster out of top bedroom :o(.

Thursday Sep 27, 2018 #

7 PM

Run warm up/down 15:00 [2]
shoes: Asics Gel Kinsei 5 pair2

HHH - warm up around Glaxo and x-country race route.

Run intervals 24:00 [4] 3.0 mi (8:00 / mi)
shoes: Asics Gel Kinsei 5 pair2

1/2mile intervals from Bay Horse out along past Siemans to tip & return.
3 minute recoveries. Some were only 0.49, some 0.52 according to Garmin.
Laps of 4.15(137), 4.10(148), 3.58(148), 3.50(144), 4.04(149), 3.53(150).
8 PM

Run warm up/down 3:00 [2]
shoes: Asics Gel Kinsei 5 pair2

Wednesday Sep 26, 2018 #

8 AM

Swim 25:00 [3]

Ulverston Pool - 25m. 30 lengths - 750m. Struggle as first time in pool in a week.
12 PM

Run 43:42 [3] 4.3 mi (10:10 / mi)
ahr:132 shoes: Asics Gel Kinsei 5 pair2

Swarthmoor - 3 Bridges - Pennington - Rosside - home. Steady away.

Tuesday Sep 25, 2018 #

11 AM

Run 40:00 [3] 2.7 mi (14:49 / mi)
shoes: Hoka Speedgoat 2

Easy jog around Lancaster while Rach being operated on.

Monday Sep 24, 2018 #

12 PM

Bike 1:06:20 [3]
shoes: Bike - Fondriest

Rain showers to start, then clearer but breezy.
Normal Birkrigg, Scales, Gleaston, Dendron loop.

Sunday Sep 23, 2018 #

10 AM

Run long 1:30:43 [3] 4.85 mi (18:42 / mi) +500m 14:10 / mi
ahr:114 max:142 shoes: Kalenji Kiprun XTR6

Dunnerdale loop. Not feeling very fresh so steady to start. Managed to jog all the way from Stickle Pike in.

Saturday Sep 22, 2018 #

8 AM

Run warm up/down 20:11 [2] 1.67 mi (12:05 / mi)
ahr:127 max:139 shoes: Hoka Speedgoat 2

Jog down to Ford Park.
9 AM

Run tempo 27:51 [5] 3.11 mi (8:57 / mi)
ahr:144 max:150 shoes: Hoka Speedgoat 2

Park run - 4 climbs up Ford Park and descent very twisty turny.

Mile splits 8.50, 8.52, 9.09, 0.59.

Run warm up/down 10:00 [1] 0.67 mi (14:56 / mi)
shoes: Hoka Speedgoat 2

Friday Sep 21, 2018 #

5 PM

Run 21:00 [3] 1.6 mi (13:07 / mi)
shoes: Hoka Speedgoat 2

Easy jog back from Glaxo after helping Rach load Tri kit into her car.

Thursday Sep 20, 2018 #

Note
(rest day)

Feeling tired and drained

Wednesday Sep 19, 2018 #

11 AM

Run tempo 1:05:21 [4] 6.0 mi (10:54 / mi)
ahr:145 max:172 shoes: Asics Gel Kinsei 5 pair2

Road run around Gill Banks, down to Knotthallow, across towards Newlands Bottom and back via Booths. Very windy day thanks to Storm Ali - in my face during last mile when I struggled back through Ulverston.

Mile splits of 12.21(155/172), 10.03(136/144), 9.53(140/151), 9.22(143/151), 10.24(150/155), 13.16(146/156).

Tuesday Sep 18, 2018 #

5 PM

Run warm up/down 15:31 [3] 1.39 mi (11:10 / mi)
ahr:171 max:178 shoes: Asics Gel Kinsei 5 pair2

Jog around croftlands to UVHS via big dipper. HR weirdly high.

Run intervals 10:33 [4] 1.08 mi (9:46 / mi)
ahr:178 max:185 shoes: Asics Gel Kinsei 5 pair2

School field - short/medium/long shuttle (long is half football field)
Pyramid of sets 1 / 2 / 3 / 2 / 1

2 lap jog recovery afterwards

Run 5:53 [4] 0.54 mi (10:54 / mi)
ahr:184 max:187 shoes: Asics Gel Kinsei 5 pair2

Fartlek around grass track
6 PM

Run warm up/down 7:00 [2]
shoes: Asics Gel Kinsei 5 pair2

Monday Sep 17, 2018 #

8 AM

Swim 26:00 [3]

Ulverston Pool - 25m - 30 lengths - 750m.

Tired so a shortened session.

Sunday Sep 16, 2018 #

10 AM

Orienteering race 1:15:12 [4] 5.2 km (14:28 / km) +185m 12:17 / km

Welsh Champs - Newborough. Very early starts to try and get away early but undergrowth fierce and definitely cost several minutes due to later tracking.
On the way to #2 became stuck in brambles near to control which cost over a minute. Same course as M16s and was trying to go too fast in early part when they didn't know what they were doing.

After a particularly bad miss at #6 which needed out to path to relocate I slowed down and started navigating properly. Very tired with all of the poor sleep and slow.

Saturday Sep 15, 2018 #

12 PM

Note

NWJS weekend - juniors started arriving at 11:45am and WCOC bus arrived at 1:20pm. So much faffing and then coaching and pointing and almost no training.

Then busy evening cooking and talking before another night on floor and another broken nights sleep.

Friday Sep 14, 2018 #

8 AM

Swim 35:00 [3]

Melksham Blue pool - 33m - 30 lengths - 1km.
11 AM

Note

Drive north to Stone to see Katie - 4 hours in Friday traffic.

Matt then chose to go out after his work and so had sleeping on the floor AND being woken just before 2am. Away early for another 3.5 our drive to Anglesea.

Thursday Sep 13, 2018 #

9 AM

Run tempo 58:03 [4] 5.8 mi (10:01 / mi)
shoes: Hoka Speedgoat 2

Out past Beanacre, Whitley, loop in Shaw and back along to Melksham.

Wednesday Sep 12, 2018 #

8 AM

Swim 34:00 [3]

Melksham Blue pool - 33m - 30 lengths - 1km.
11 AM

Run 54:00 [3] 3.7 mi (14:36 / mi) +100m 13:28 / mi
shoes: Kalenji Kiprun XTR6

Jog up hill outside Weston in Bath. Then loop on top of Lansdown and back.

Tuesday Sep 11, 2018 #

5 PM

Run 35:00 [3] 3.1 mi (11:17 / mi)
shoes: Kalenji Kiprun XTR6

Out and backfrom Steeple Ashton, near Trowbridge along footpaths and bridleways to ease out the car journey down to the West Country.

Monday Sep 10, 2018 #

3 PM

Run warm up/down 13:18 [2] 1.03 mi (12:55 / mi)
ahr:110 max:121 shoes: Kalenji Kiprun XTR6

Jog from side of Birkrigg to Sea Wood.

Run hills 6:30 [4] 0.45 mi (14:27 / mi) +45m 11:01 / mi
ahr:138 max:152

Loop up through Sea Wood - bit unsure of paths at end.

About a 4 minute recovery jogging back down through Sea Wood to the start of each loop.

Run hills 6:01 [4] 0.45 mi (13:22 / mi) +45m 10:12 / mi
ahr:143 max:153

Run hills 6:09 [4] 0.45 mi (13:40 / mi) +45m 10:26 / mi
ahr:144 max:163

Run hills 6:10 [4] 0.45 mi (13:42 / mi) +45m 10:27 / mi
ahr:145 max:164

Run warm up/down 14:15 [2] 0.92 mi (15:29 / mi)
ahr:132 max:144 shoes: Kalenji Kiprun XTR6

Jog back to car.

Sunday Sep 9, 2018 #

11 AM

Run 1:31:16 [3] 5.48 mi (16:39 / mi) +100m 15:46 / mi
ahr:129

Blast from the past - permitted paths around Rusland Beeches and High Dam. Most of stiles replaced by gates. Very wet and windy in the open section at top of High Dam.
Good news - managed to jog all of the uphills . . .
Bad news - wouldn't describe much of the effort as running the hills - room to improve.

Saturday Sep 8, 2018 #

11 AM

Walk 2:00:00 [1]

Checking out Witton Park map for BSOC. It rained - a lot - thoroughly drenched. Abandoned going on to Hurstwood event.

Friday Sep 7, 2018 #

8 AM

Swim 31:00 [3]

Ulverston Pool 25m - 40 lengths - 1km. 10cr;10cr(pb);10cr;10cr(pb).

Thursday Sep 6, 2018 #

7 PM

Run warm up/down 10:36 [2] 0.67 mi (15:49 / mi)
shoes: Hoka Speedgoat 2

HHH - Thursday session. Around hills not on flat field. Much faffing between each effort.

Run intervals 4:14 [4] 0.48 mi (8:49 / mi)
ahr:128 max:151 shoes: Hoka Speedgoat 2

Run intervals 8:37 [4] 1.0 mi (8:37 / mi)
ahr:141 max:156 shoes: Hoka Speedgoat 2

Run intervals 8:47 [4] 1.0 mi (8:47 / mi)
ahr:142 max:156 shoes: Hoka Speedgoat 2

Run intervals 4:06 [4] 0.49 mi (8:22 / mi)
ahr:143 max:163 shoes: Hoka Speedgoat 2

8 PM

Run warm up/down 12:00 [2] 0.67 mi (17:55 / mi)
shoes: Hoka Speedgoat 2

Wednesday Sep 5, 2018 #

9 AM

Swim 32:00 [3]

Ulverston Pool 25m - 40 lengths - 1km. 10cr;10cr(pb);10cr;10cr(pb).
6 PM

Run warm up/down 5:00 [2]
shoes: Asics Gel Kinsei 5 pair2

Easy jogging.

Run race 26:32 [5] 3.1 mi (8:34 / mi)
ahr:159 max:170 shoes: Asics Gel Kinsei 5 pair2

HHH Charter 5km. Started steady, middle mile into the wind, struggled at end. 166 spm cadence.
Mile splits were 8:05 (151ave/160max/169spm); 8:44 (162ave/170max/165spm); 8:38 (164ave/170max/165spm); 1:04 (164ave/165max/166spm).

in 2017 - Mile splits were 8:04 (151ave/164max/170spm); 8:15 (162ave/168max/167spm); 7:56 (165ave/169max/167spm); 1:02 (169ave/170max/170spm).

Run warm up/down 7:00 [1]
shoes: Asics Gel Kinsei 5 pair2

Slow jog around sports field.

Tuesday Sep 4, 2018 #

12 PM

Run 1:04:39 [4] 4.86 mi (13:18 / mi) +100m 12:30 / mi
ahr:145 max:172 shoes: Kalenji Kiprun XTR6

Standard Kirkby Moor loop. Trying to keep things easy but last climb still felt too hard. Need to keep working on this to beat the hour.

Monday Sep 3, 2018 #

8 AM

Swim 32:00 [3]

Ulverston Pool - 25m. 40 lengths - 1km. 10cr(pb), 10cr, 10cr(pb), 10cr.

Sunday Sep 2, 2018 #

4 PM

Run 46:54 [3] 3.99 mi (11:45 / mi)
shoes: Hoka Speedgoat 2

Gill Banks, Flan Fell shoulder & The Hoad. Overcast & warm in t-shirt & shorts.

Saturday Sep 1, 2018 #

8 AM

Run warm up/down 16:15 [2] 1.29 mi (12:36 / mi)
ahr:115 max:130 shoes: Hoka Speedgoat 2

Jog over to Ford Park.
9 AM

Run tempo 28:09 [3] 3.1 mi (9:05 / mi)
ahr:155 max:174 shoes: Hoka Speedgoat 2

Ford Park park run. 3.5 laps of the park & St.Marys walk. Hilly & twisty course.
Started steady as first time with this Park Run. Mile splits of 9:08, 8:58 & 8:58 indicate sustained pace if a little slow.

Run warm up/down 9:48 [2] 0.36 mi (27:14 / mi)
ahr:106 max:123 shoes: Hoka Speedgoat 2

Jog back home via co-op for milk & bread.

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