Training Log Archive: RichTIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
Run 1:04:39 [3] 5.9 mi (10:57 / mi)
ahr:137 max:154 shoes: Asics Gel Kinsei 5 pair2
Mile splits 10:50 (117/129hr), 9:55 (135/139hr), 11:37 (144/151hr), 12:11(144/151), 9:46 (144/149hr), 10:17 (141/154hr) short mile.
Thursday Nov 29, 2018 #
Swim 30:00 [3]
Note
Run 1:20:03 [3] 5.61 mi (14:16 / mi)
ahr:140 max:172 shoes: Kalenji Kiprun XTR6
Some faffing for 5 or 6 minutes finding the footpath around Howbarrow but once onto Cumbria Costal path then happy enough trotting back in. Nice to find a weather window - almost too hot.
Wednesday Nov 28, 2018 #
Run 15:00 [2]
shoes: Asics Gel Kinsei 5 pair2
Tuesday Nov 27, 2018 #
Run 1:10:00 [3] 4.78 mi (14:39 / mi)
shoes: Kalenji Kiprun XTR6
Monday Nov 26, 2018 #
Swim 23:00 [3]
Circuit Training 1:00:00 [3]
2 x 4 sets of 3 exercises, each 1min. 30sec sprint after each of 3 exercises.
Sunday Nov 25, 2018 #
Run 29:25 [2] 2.15 mi (13:41 / mi)
ahr:103 shoes: Asics Gel Kinsei 5 pair2
With Rachel on her Couch to 5k - 5min walk, 8 x (1min jog, 90 secs walk), 5min walk.
Run 35:24 [3] 2.16 mi (16:23 / mi)
ahr:109 shoes: Kalenji Kiprun XTR6
Saturday Nov 24, 2018 #
Run race 1:30:37 [4] 7.26 mi (12:29 / mi) +460m 10:26 / mi
ahr:145
So the aim was to try and not come last and beat 90 minutes. Achieved 1 or the 2, but felt reasonably comfortable. Walked a lot of the hills and tried to keep some in reserve for last couple of miles from top of Bank House Moor.
Ran 1:21 5 years ago.
Friday Nov 23, 2018 #
Swim 30:00 [3]
Bike 12:00 [3]
shoes: Bike - Trek Mad One
Bike 48:00 [3]
shoes: Bike - Trek Mad One
Thursday Nov 22, 2018 #
Note
Run 28:31 [2] 2.07 mi (13:47 / mi)
ahr:126
Wednesday Nov 21, 2018 #
Swim 25:00 [3]
Run 42:57 [3] 4.21 mi (10:12 / mi)
ahr:140 shoes: Asics Gel Kinsei 5 pair2
Consistent (but slow) km splits for first 5km. 6.35, 6.04, 5.54, 5.51, 5.58, 6.27, 6.08.
Then right calf and left hip tightened up.
Tuesday Nov 20, 2018 #
Run 44:56 [3] 3.89 mi (11:33 / mi)
ahr:148 shoes: Hoka Speedgoat 2
Good to stretch out without worrying about anything now WSOC/BSOC completed . . .
Monday Nov 19, 2018 #
Core 1:00:00 [3]
2 x 5 sets of 3 exercises, each 1min. Every set started with a different form of plank :o(.
Slow walk back.
Sunday Nov 18, 2018 #
Orienteering 1:00:00 [2]
Saturday Nov 17, 2018 #
Orienteering 1:00:00 [1]
Friday Nov 16, 2018 #
Orienteering 1:00:00 [1]
Thursday Nov 15, 2018 #
Swim 25:00 [3]
Note
Wednesday Nov 14, 2018 #
Orienteering 33:30 [3] 3.5 mi (9:34 / mi)
shoes: Hoka Speedgoat 2
Tuesday Nov 13, 2018 #
Bike 1:14:00 [3]
shoes: Bike - Trek Mad One
Monday Nov 12, 2018 #
Swim 25:00 [3]
Circuit Training 45:00 [3]
Sunday Nov 11, 2018 #
Orienteering race 51:51 [4] 3.5 km (14:49 / km) +185m 11:43 / km
Decided to jog around Green course following physio on Thursday.
Very rainy when I set out early and late starters had better weather and tracking up.
Found #1 fine but rushed away from this without any plan for #2. Hence stopping and trying to fathom out what I'd done, realising I was on wrong side of hill and clambering through some unmarked grot - 90 seconds lost.
Managed to get it together and trotted happily around next few reading the contours well. #11 a bit tricky but navigated well into the circle and passed pit on the high side of hill. Then stood beyond it with my back to it for 30-45 secs before heading back - probably another 90 seconds wasted.
Remainder also spiked as I was going so slow.
Thoroughly enjoyable day out.
Saturday Nov 10, 2018 #
Note
Thursday Nov 8, 2018 #
Note
Probably caused by speed session on October 18th?
Friction massage to remove scar tissue was painful!
Tuesday Nov 6, 2018 #
Run 25:00 [3]
shoes: Hoka Speedgoat 2
Monday Nov 5, 2018 #
Swim 25:00 [3]
Run 35:00 [2]
Drove back over Corney Fell road and stopped for an easy jog.
Friday Nov 2, 2018 #
Run 25:00 [2]
Thursday Nov 1, 2018 #
Walk 26:02 [3] 2.19 mi (11:53 / mi)
ahr:129 max:168 shoes: Kalenji Kiprun XTR6