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Training Log Archive: RichT

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Run16 8:20:57 19.15 30.82 123
  Orienteering9 8:02:07 4.6 7.4 255
  Swim9 6:30:00
  Bike3 3:25:00
  Physio exercises15 1:30:00
  Circuit Training4 1:25:00
  Walk1 1:10:00 3.5(20:00) 5.63(12:26)
  Core1 1:00:00
  Total52 31:23:04 27.25 43.85 378
averages - rhr:63

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Thursday Dec 31, 2015 #

12 PM

Walk 1:10:00 [3] 3.5 mi (20:00 / mi)

Gill Banks, Flan Fell & Hoad. Progressively wetter as day progressed.

Wednesday Dec 30, 2015 #

11 AM

Orienteering 56:14 [3] 3.3 km (17:02 / km) +150m 13:53 / km

Turkey race 3 - Thaite Head - Short course. Wet, physical, green. Passed Rosie Spencer half way around.

Tuesday Dec 29, 2015 #

10 AM

Note

Dave Jackson massage.
3 PM

Run 29:27 [3] 3.0 mi (9:49 / mi) +15m 9:40 / mi
ahr:148 max:156 shoes: Hoka road

3 mile loop out past Travis Perkins, cross lane & back via sports centre.
Second bad nights sleep out of three so happy to duck under 30mins.

Monday Dec 28, 2015 #

11 AM

Run warm up/down 5:00 [1]

Orienteering 30:53 [4] 4.1 km (7:32 / km) +105m 6:41 / km

Turkey 2 - Fell Foot park.
So happy to be able to run around.

Run warm up/down 5:00 [1]

Sunday Dec 27, 2015 #

Note

Drove to Liverpool and back to see family.

Saturday Dec 26, 2015 #

2 PM

Run 32:00 [3] 2.62 mi (12:13 / mi) +108m 10:50 / mi

Birkrig X-roads loop without Sea Wood - in the rain from Storm Eva with Rachel.

Friday Dec 25, 2015 #

10 AM

Run 21:00 [3]

Swarthmoor down to Croftlands & back.

Thursday Dec 24, 2015 #

1 PM

Run 36:00 [2]

Birkrigg X-roads to Well House and back into wind over eastern flanks. Easy jog.
3 PM

Physio exercises 5:00 [1]

Circuit Training 15:00 [3]

step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

Wednesday Dec 23, 2015 #

9 AM

Swim 50:00 [3]

2br; 6 x (6cr(pb) + 4cr); 2br - 1600m. Not many in pool.
12 PM

Bike 1:05:00 [3]
shoes: Bike - Trek Mad One

Out with Hollie Orr in winter sunshine. Standard Birkrigg, Scales, Gleaston, Dendron loop.

Tuesday Dec 22, 2015 #

10 AM

Run 1:45:00 [3]

Tuesday Xmas Run from Crosthwaite Village Hall. Wind and rain first hour - very tired at end.
Out with Rachel, Judith, Helen & Steve Burge.

Monday Dec 21, 2015 #

9 AM

Swim 40:00 [3]

2cr; 4 x (6cr(pb) + 4cr); 4cr(pb) - 1150m. Not many in pool.
11 AM

Note

Dave Jackson massage

Sunday Dec 20, 2015 #

10 AM

Physio exercises 5:00 [1]

12 PM

Run 43:00 [3]

Birkrigg loop with Sea Wood reverse. JK2015 Oroc 240s with h/a insoles.
Trying to keep a reasonable lope despite the wind. Legs & breathing felt okish.

Friday Dec 18, 2015 #

9 AM

Swim 45:00 [3]

2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Busy in pool but not in lane so toughed it out at side.
10 AM

Core 1:00:00 [1]

Pilates - stretch & core - seemed easy.
12 PM

Physio exercises 5:00 [1]

3 PM

Run 21:00 [3] 2.33 mi (9:01 / mi)
ahr:143 max:159 rhr:63 shoes: Hoka road

Hartley Street, Morecambe Road, West End road into wind to Sports Centre back past Tennis Centre.
With Rachel who struggled from Sports Centre in.

Thursday Dec 17, 2015 #

11 AM

Run 40:00 [3] 3.0 mi (13:20 / mi)

Birkrigg & Sea Wood standard loop. Wet & windy. Tried to keep lifting knees as though running rather than jogging. Felt hard last hill up to Trig Point.
Wearing JK2015 Oroc 240s with high arch insoles.

Wednesday Dec 16, 2015 #

9 AM

Swim 45:00 [3]

2br; 5 x (6cr(pb) + 4cr); 2br - 1300m. Quiet in pool. Concentrating on breathing out through nose and leg kick.
11 AM

Physio exercises 5:00 [1]

3 PM

Run 10:00 [1]

Jog down to school
5 PM

Run 4:00 [1]

Jog back from UVHS.

Tuesday Dec 15, 2015 #

11 AM

Note

Dave Jackson massage
6 PM

Circuit Training 25:00 [2]

step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats
Two sets

Physio exercises 5:00 [1]

Monday Dec 14, 2015 #

10 AM

Orienteering 1:00:00 [1]

Collecting kites from Rusland Beeches with Rachel. Overcast but no rain.
4 PM

Run warm up/down 6:00 [2]

Down to Fiona's house

Run tempo 26:00 [3]

Run warm up/down 6:00 [1]
shoes: Asics Gel Kinsei 4

Sunday Dec 13, 2015 #

Note

NWJS Xmas Bash - Fun day sorted by Adam, Helen & Hannah.

Saturday Dec 12, 2015 #

10 AM

Orienteering 50:00 [1]

More kites into Rusland Beeches. Rain, sleet, snow!
1 PM

Orienteering 1:00:00 [1]

NWJS Xmas Bash - disgusting cold and wet. Shortest coaching session ever - only 2hrs 10mins out of the minibus and cars.

Friday Dec 11, 2015 #

9 AM

Swim 45:00 [3]

2br; 5 x (6cr(pb) + 4cr); 2br - 1300m. Busy in pool.
10 AM

Physio exercises 5:00 [1]

1 PM

Orienteering 1:05:00 [1]

Putting out kites for NWJS in Rusland Beeches - watery sun.
2 PM

Run 17:00 [3]

Jogged out on paths for 7mins, walked up slope to 12s14s start 3mins and jogged back down slope.

Thursday Dec 10, 2015 #

1 PM

Bike 1:14:00 [3]
shoes: Bike - Fondriest

Coast road on an overcast day. Cut inland to Leece, back to Gleaston and then through the Urswicks. Plenty of water on the road but just a few spits in the air.
3 PM

Physio exercises 10:00 [1]

Wednesday Dec 9, 2015 #

9 AM

Swim 40:00 [3]

2br; 4 x (6cr(pb) + 4cr); 2br - 1050m. Easy session.
10 AM

Physio exercises 5:00 [1]

2 PM

Run 32:00 [3] 3.0 mi (10:40 / mi)
shoes: Asics Gel Kinsei 4

Down to Sports Centre, West End road, Cross Lane, Nth Lonsdale road, Lund beck, Morecambe road, Hartley Street. Blowy.
3 PM

Physio exercises 10:00 [1]

Tuesday Dec 8, 2015 #

Note

Dave Jackson - left knee - right aductor.

Monday Dec 7, 2015 #

9 AM

Swim 50:00 [3]

2br; 6 x (6cr(pb) + 4cr); 2br - 1550m.
3 PM

Run 40:00 [3] 3.0 mi (13:20 / mi)
shoes: Inov8 Mudclaw 300

Loop around Birkrigg and partial circuit of Sea Wood. Last 10 minutes back uphill felt tough.
4 PM

Physio exercises 5:00 [1]

Sunday Dec 6, 2015 #

1 PM

Bike 1:06:00 [3]
shoes: Bike - Fondriest

Croftlands, Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswicks, Birkrigg Park.
Plenty of lying water after yesterdays storm. Felt ok and knee only twinged a couple of times.
2 PM

Physio exercises 5:00 [1]

Circuit Training 15:00 [2]

step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

Saturday Dec 5, 2015 #

8 AM

Note

Knee felt sore during night - easy day today.

Friday Dec 4, 2015 #

9 AM

Swim 40:00 [3]

2br; 5 x (8cr(pb) + 2cr); 2br - 1300m. Still protecting left knee.
1 PM

Run 22:30 [3] 2.2 mi (10:14 / mi)
shoes: Hoka road

Down to Swimming Pool, west end lane, morecambe road and back up lightburn avenue. Windy and slow start but heels and knees not painful.

Physio exercises 10:00 [1]

Thursday Dec 3, 2015 #

9 AM

Orienteering 40:00 [2]

Collecting controls in Dockney Parrock after night event.
10 AM

Orienteering 30:00 [1]

More control collecting.
11 AM

Physio exercises 5:00 [3]

6 PM

Circuit Training 30:00 [1]

2 circuits
step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats

Physio exercises 5:00 [1]

Wednesday Dec 2, 2015 #

8 AM

Swim 35:00 [3]

2br; 4 x (8cr(pb) + 2cr); 2br - 1050m. Protecting left knee - little kicking.
10 AM

Physio exercises 5:00 [1]

2 PM

Orienteering 1:30:00 [1]

Putting out controls for night event.

Tuesday Dec 1, 2015 #

11 AM

Note

Physio with Dave Jackson & Sally. Niggle in left knee and right adductor.

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