Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Run21 19:21:39 46.1 74.19 950
  Core6 2:35:00
  Walk2 1:40:00
  Bike1 55:00
  Orienteering1 52:22 3.42(15:19) 5.5(9:31) 2805 /11c45%
  Total30 25:24:01 49.52 79.69 12305 /11c45%

«»
3:05
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Dec 31, 2012 #

9 AM

Core 25:00 [2]

2 PM

Bike 55:00 [3]
shoes: Bike - GT Avalanche

First time on the bike this month! Along coast road to Bardsea, up onto Birkrigg, down & around Urswick Tarn, back via Birkrigg Park x-roads. Calf seemed ok.

Saturday Dec 29, 2012 #

11 AM

Core 25:00 [2]

Friday Dec 28, 2012 #

11 AM

Core 20:00 [2]

Monday Dec 24, 2012 #

11 AM

Run 20:00 [2]

Easy jog out from Melksham in lousy weather. Left calf seized up jogging down wet & muddy field.

Walk 40:00 [3]

Walk/limp back in. Calf seized & sore.

Sunday Dec 23, 2012 #

Note
(rest day)

Drove down to Melksham. No problem with calf.

Saturday Dec 22, 2012 #

10 AM

Run intervals 45:00 [4]
shoes: Mizuno Wave Creation 13

Lactate Threshold session organised by Carol & Jackie Newton.
It was cold and very very wet. We never properly warmed up as there was much standing around.
Pulled left calf muscle - not happy.

Friday Dec 21, 2012 #

3 PM

Run 42:17 [3] 3.26 mi (12:58 / mi)
ahr:136 max:162

Jog over Birkrigg, down & around Sea Wood & back over trig point.
HRM all over the place during the first 10mins, giving 162 jogging downhill. Not sure if it was due to virus so kept hr really low during last 20mins - under 140bpm.
5 PM

Core 15:00 [2]

Thursday Dec 20, 2012 #

Note
(rest day)

Sniffing so another rest day. Rainy outside so stayed in pjs all day :o) !

Wednesday Dec 19, 2012 #

Note
(rest day)

Tuesday Dec 18, 2012 #

11 AM

Run 2:35:00 [3]
shoes: Montrail Highlander

Out from Torver with Jo. Very mild & warm, and felt very tired towards top of climb onto White Pike. Along ridge over Brown Pike and around flank of Dow Crag. Lots of snow & ice in shadows. Descent slow & climb onto Coniston Old Man steady. Straight down south face in 40mins to Walna Scar road & then back to Torver. Tired. Rest day needed!
5 PM

Run 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Mizuno Wave Creation 13

UVHS Training - Slow jog around Croftlands looking at Xmas lights on houses.

Monday Dec 17, 2012 #

6 PM

Run intervals 55:00 [4] 5.0 mi (11:00 / mi)
ahr:139 max:172 shoes: Mizuno Wave Creation 13

With Mike, Tim, Will, Angus & James. Warm-up loop from Gill to Co-Op on croftlands, and start series of uphill efforts. Managed 5 and a half before strength ebbed away. Feeling tired after Squad weekend.

Sunday Dec 16, 2012 #

9 AM

Walk 1:00:00 [1]

NWJS Xmas Bash - Skelghyll Woods - setting out kites on steep slope.

Saturday Dec 15, 2012 #

9 AM

Run 1:00:00 [2]
shoes: Mizuno Wave Harrier

NWJS Xmas Bash - Putting out kites on Roanhead. Collecting some in and searching for the stolen one.

Friday Dec 14, 2012 #

10 AM

Run hills 1:16:00 [3] 6.0 mi (12:40 / mi)
shoes: Montrail Highlander

Haverthwaite - Bigland - Hav Heights standard loop with Jo Cleary. Very steady over icy ground.

Thursday Dec 13, 2012 #

5 PM

Run warm up/down 7:00 [1]
shoes: Mizuno Wave Creation 13

Jog with Angus to Hollies flat and then back looking for Will.

Run tempo 34:34 [5] 3.94 mi (8:46 / mi)
ahr:153 max:172 shoes: Mizuno Wave Creation 13

Started off uphill towards Hill Foot garden centre, and along to Rowe Head. Uphill effort topped at 168, recovery 156 whilst Angus, Will n Hollie chatting in front. Hill into Pennington 168, hill to High Greaves 172 and took big effort off top to catch the others, then 172 uphill to Rossside. Downhill back into town was 145+.

Run warm up/down 15:00 [1]
shoes: Mizuno Wave Creation 13

Jogged from town along towards CoOp & Leisure Centre to escort Will towards Bardsea.
Quicker once turned around & Angus caught me.
Good to hear he was "pushing it" on the uphills as I certainly was :o).

Tuesday Dec 11, 2012 #

12 PM

Run 1:35:48 [3] 7.9 mi (12:08 / mi)
ahr:141 max:155 shoes: Saucony Grizzly Approach

Out Swarthmoor Hall & Hill Fort to Urswick. Loop around back & over Birkrigg, green lane. Broke ice on huge puddle before drop behind Croftlands. Ground frozen.
5 PM

Run 45:00 [3] 3.0 mi (15:00 / mi)

UVHS Run. Meghan & Tilly were missing so faster paced run over to & up Hoad, along ridge & back down into Town. Jack did well to keep up with girls, Mary, Grace & Daisy.

Monday Dec 10, 2012 #

2 PM

Run 1:15:00 [1]

Jog around Roanhead, marking control sites and checking flooded marshes. Clear day with lovely sunset.
6 PM

Run warm up/down 10:00 [2]
shoes: Mizuno Wave Creation 13

Jog over to the Gill with Will, Angus, James. Meet Mike & Rob.

Run hills 30:00 [4]
shoes: Mizuno Wave Creation 13

Hill intervals up Conishead Road. 10 efforts, jog recovery down road, short break after 5 reps.

Run 5:00 [1]
shoes: Mizuno Wave Creation 13

Short warm down with James.

Sunday Dec 9, 2012 #

Note

YBT Final - Collingborne Woods. Bristol 1st, OD 2nd & Lakeland 3rd. Travel back home.

Saturday Dec 8, 2012 #

Note

Travel down to Andover.

Friday Dec 7, 2012 #

4 PM

Run 34:00 [3]
shoes: Mizuno Wave Harrier

Loop around Birkrigg with Angus. Body felt awful - full of lumps. Gus cruising as usual.

Thursday Dec 6, 2012 #

11 AM

Core 40:00 [2]

7 PM

Run intervals 50:00 [4]
shoes: Mizuno Wave Creation 13

Interval session down Fishhouse Lane. Minging evening with driving sleet/rain.
15min warm-up, then 5 x 2.5min with 2.5min recovery. 5min warm down.
Adam, Angus, Nat, Carrie & Hollie all easily ran away from me. Not breathing well in cold air, knees sore, calves sore, no zip.

Wednesday Dec 5, 2012 #

10 AM

Run long 2:13:00 [3] 7.0 mi (19:00 / mi) +950m 13:22 / mi

Clear sunny winters day. Out with Jo up Wetherlam. Lots of snow and ice on top - mid calf in places. Reached cairn in 1hr 5mins. Bitterley cold north wind on top and made traverse to bottom of prison band slow. Both very cold at that point so made decision to descend the valley rather than climb back onto Coniston ridge. Nice couple of hours out.

Tuesday Dec 4, 2012 #

5 PM

Run 30:00 [1]
shoes: Mizuno Wave Creation 13

UVHS training with Meghan, Tilly & Jack. Hollie turned out to run with Mary, Grace & Daisy.
6 PM

Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Mizuno Wave Creation 13

Extra loop with Hollie at end of UVHS session.

Monday Dec 3, 2012 #

12 PM

Core 30:00 [2]

First core session after shoulder injury. Felt okish.
5 PM

Run 20:00 [1]
shoes: Mizuno Wave Creation 13

Went out with Florrie but she dropped me from the off. Kept thinking she would wait at some point, and just felt very sluggish. Sharp hailstorm after 10mins just to cheer me up :o).
6 PM

Run 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Mizuno Wave Creation 13

Out with Hollie & Angus. Rosside, Loppergarth, Lindal, Green Lane to Birkrigg Park & back past driving range. Nice run - felt tired towards the end - Gus & Hollie doing most of the chatting.

Sunday Dec 2, 2012 #

11 AM

Orienteering race 52:22 [4] **** 5.5 km (9:31 / km) +280m 7:35 / km
spiked:5/11c

Bethecar Moor galoppen - Blue. Running hard and not managing to be clean in the circle. Hesitant through control pick towards the end. Wore glasses rather than contact lenses and struggled to read some of the detail. But very enjoyable race.

Saturday Dec 1, 2012 #

12 PM

Run 14:00 [3]

Coaching Stony Hazel - ran around collecting controls.

« Earlier | Later »