Very slow recovery jog. Humid - finished just as next cloudburst started :o).

Down to Lund Farm development, along North Lonsdale Road to Glaxo.Circuit of fields (plus dog attacked me) and back along Morecambe road to Ropewalk & Watery Lane.

Friday Jun 26, 2020 #

12 PM

Run warm up/down 26:22 [3] 1.86 mi (14:11 / mi)
ahr:115 shoes: Hoka Speedgoat 3

Gill Banks, Flan Fell, OutRake Plantation.
Managed usual trick of going out just as the drizzle stopped in wet weather gear and being extremely hot.

Run intervals 12:00 [4] 1.58 mi (7:36 / mi)
ahr:133 shoes: Hoka Speedgoat 3

Above Town Bank on Hoad track/fields.

Pyramid 1/2/3/3/2/1min - 2min recoveries

Run warm up/down 19:45 [2] 1.44 mi (13:43 / mi)
ahr:124 shoes: Hoka Speedgoat 3

Thursday Jun 25, 2020 #

10 AM

Orienteering 1:10:12 [2] 2.5 mi (28:05 / mi) +100m 24:59 / mi

Great Tower with Laura.

Wednesday Jun 24, 2020 #

12 PM

Run 51:15 [4] 4.22 mi (12:09 / mi) +150m 10:56 / mi
ahr:143 max:190 shoes: Scott Kinabalu

Meant to meet Pat McIvor at 11:30 but delay till noon. Warm day 22-24deg.

Gawthwaite, Gawthwaite Land, Kiln Bank, Tottlebank, Cockenskell, Beacon Tarn. Died going up last hill in the heat. Brief stop at the tarn

1 PM

Run 54:16 [4] 4.22 mi (12:52 / mi) +175m 11:24 / mi
ahr:153 max:182 shoes: Scott Kinabalu

Return similar way - hotter - much sweat.

Tuesday Jun 23, 2020 #

3 PM

Orienteering 1:06:01 [2] 2.38 mi (27:44 / mi)
ahr:100

Great Tower with Amelia.

Monday Jun 22, 2020 #

10 AM

Run 1:04:19 [3] 5.21 mi (12:21 / mi) +100m 11:39 / mi
ahr:129 max:153 shoes: Hoka Speedgoat 3

Up Stockbridge Lane to Stone Cross. Footpaths to Rosside Farm & up to High Greaves. Concrete lane to top of Copse Hill, down past plantation to Pennington & back via Green Moor Farm.

Sunday Jun 21, 2020 #

8 AM

Swim 15:00 [3]

First open water of the year. Into Coniston with Rachel - not freezing, just regular cold.

12 PM

Walk 2:00:00 [2]
shoes: Asics Road Hawk

With Katie & Rachel around lanes to Urswick.

Saturday Jun 20, 2020 #

12 PM

Run warm up/down 15:23 [2] 1.2 mi (12:49 / mi)
ahr:130 shoes: Hoka Challenger ATR4

Jog around the side of Out Park to be above Beckside slope.

Run hills 20:00 [4]
shoes: Hoka Challenger ATR4

Hill efforts up OutPark in two sections - up to finger post - up to brow.
Let HR drop to 100bpm before start each section effort - jog down & complete 3 reps.

2m25s 0.17m 133bpm ave 154 cadence
1m09s 0.10m 128bpm ave 162 cad
2m22s 0.17m 136bpm ave 158cadence
1m05s 0.10m 134bpm ave 166 cad
2m18s 0.17m 136bpm ave 160 cadence
1m03s 0.10m 134bpm ave 170 cad

Nice to see times reduce & cadence increase on subsequent reps.

1 PM

Run warm up/down 10:23 [3] 0.78 mi (13:19 / mi)
ahr:130 shoes: Hoka Challenger ATR4

Jog back to car over Out Park.

Thursday Jun 18, 2020 #

10 AM

Orienteering 1:12:42 [3] 3.56 mi (20:25 / mi) +125m 18:25 / mi
ahr:120

Torver with Laura. Some good nav, some less so. Saw a dog fox at far western end.

Wednesday Jun 17, 2020 #

11 AM

Run tempo 59:22 [5] 4.9 mi (12:07 / mi) +234m 10:33 / mi
ahr:150 max:161 shoes: INOV8 X-Talon 225

OMG. Very warm humid day (pre-thunderstorm. Right eye not happy and sinuses still sore.
Out on Kirby loop with Pat McIvor. Started quite quick (for me) up Out Park and gradually died climbing up through the windmills & around heather corner. Back of Gunson Height couldn't seem to get enough air in my lungs so warm & pitiful onto Shooting House Hill. Pat had to sit & wait for 2minutes watching a red kite.
Descend ok and jogging through quicksand up final climb.
Somehow managed to duck under the hour for the first time in 3 or 4 years :o).

Tuesday Jun 16, 2020 #

3 PM

Orienteering 1:04:27 [2] 2.47 mi (26:06 / mi) +75m 23:51 / mi
shoes: Scott Kinabalu

Torver - Coaching with Amelia.

Monday Jun 15, 2020 #

10 AM

Walk 1:00:00 [2]
shoes: Hoka Speedgoat 3

Walk from Water Yeat up to Beacon Tarn with Katie and her friends - watching Canada Geese with gosling. Then over top and saw Grass Snake on path. Meander back collecting mini-kites.

Sunday Jun 14, 2020 #

10 AM

Run 57:03 [3] 4.7 mi (12:08 / mi) +103m 11:22 / mi
ahr:136 max:158 shoes: Scott Kinabalu

Dalton O on warm morning. Green Lane & head over to Standing Tarn. Then across to Highfield Farm & along to Bolton Heads - faffing due to cows & dog walkers. Drop to Hawkfield & back up green lane away from Little Urswick - stop to chat to Pat & Kaye. More cow dodging as dropped back to Standing Tarn.

57:50 10th April; 55:03 12th April (Reverse); 58:40 21st April; 54:15 12th May; 53:41 19th May (Reverse).

Friday Jun 12, 2020 #

1 PM

Orienteering 2:37:00 [2] 4.87 mi (32:14 / mi) +135m 29:41 / mi

Faffing in Simpson Ground.

Thursday Jun 11, 2020 #

3 PM

Run warm up/down 10:00 [1]
shoes: Hoka Speedgoat 3

Jog down to Bethecar start.

4 PM

Orienteering 1:04:07 [3] 3.13 mi (20:29 / mi)
ahr:120

Coaching with Laura on Bethecar Moor.

5 PM

Run warm up/down 7:00 [2]

Wednesday Jun 10, 2020 #

11 AM

Run 1:14:46 [4] 5.56 mi (13:27 / mi) +345m 11:16 / mi
ahr:139 max:166 shoes: Hoka Challenger ATR4

Met Pat McIvor at Slate Road. Misty drizzly day.
Keldray Moor, Gawthwaite Moor, Great Burney (walked the steep face), Hanging Crag, Birk Knotts, Tumbler Hill, Lowick High Common.
Hard to keep going at the pace.

Tuesday Jun 9, 2020 #

2 PM

Run warm up/down 16:20 [2] 0.9 mi (18:09 / mi) +25m 16:43 / mi
ahr:115 max:130 shoes: Hoka Speedgoat 3

Water Yeat.

3 PM

Orienteering 1:05:00 [3] 2.26 mi (28:46 / mi) +100m 25:17 / mi
ahr:116 max:156 shoes: Hoka Speedgoat 3

Blawith with Amelia.

Monday Jun 8, 2020 #

Note
(rest day)

Sunday Jun 7, 2020 #

2 PM

Orienteering 55:00 [2]
shoes: Scott Kinabalu

Bumbling around Blawith.

3 PM

Orienteering 25:00 [3]
shoes: Scott Kinabalu

Trying to go harder - but tired. Dry bracken killing my shins.

4 PM

Orienteering warm up/down 5:00 [2]
shoes: Scott Kinabalu

Saturday Jun 6, 2020 #

11 AM

Orienteering 1:15:32 [2] 3.47 mi (21:46 / mi) +100m 19:59 / mi
ahr:77 shoes: Scott Kinabalu

Easy pootle around Subberthwaite collecting in the yellow tent pegs. A couple of instances of "hunt the tent peg" in the bracken but managed to retrieve them all.

Friday Jun 5, 2020 #

11 AM

Bike 1:02:30 [3]
shoes: Bike - Trek Mad One

Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswick. Gusty windy day.

Thursday Jun 4, 2020 #

1 PM

Walk 2:00:00 [3]
shoes: Hoka Challenger ATR4

Pottering around Blawith with Rachel.

3 PM

Orienteering 45:00 [2]
shoes: Hoka Challenger ATR4

Looping around Blawith observing Laura.

Wednesday Jun 3, 2020 #

12 PM

Run 1:08:45 [2] 4.7 mi (14:38 / mi) +103m 13:42 / mi
ahr:111 shoes: Scott Kinabalu

Dalton O - very slow shuffle - low energy. Green Lane had been strimmed & head over to Standing Tarn - found the stile in the fence now that the water level has dropped. Then across to Highfield Farm & along to Bolton Heads. Drop to Hawkfield where all energy seemed to disappear & back up green lane away from Little Urswick. Plod at the end. Right achilles sore, groin not too bad.

Tuesday Jun 2, 2020 #

3 PM

Orienteering 1:10:00 [3]
shoes: Hoka Speedgoat 3

With Amelia on Bethecar. Legs not working very well.

Monday Jun 1, 2020 #

10 AM

Walk 4:45:00 [3]
shoes: Hoka Speedgoat 3

Met up with Dick Towler. Climbed onto Yewdale from Coniston & completed start of Carol's O course. Then onto Wetherlam and standard Swirl How, Old Man loop at a very leisurely pace. Another warm day.

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