Training Log Archive: RichTIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
8 AM
Swim 45:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb); 2br - 1250m.
Sore back - feeling tired.
Sore back - feeling tired.
1 PM
Note
Dave Jackson massage. Left soleus sheaf and tendon still sore.
5 PM
Run 26:50 [3] 2.57 mi (10:26 / mi)
ahr:136 max:150 shoes: Hoka road
Down Lightburn road, past SJB, along ropewalk, around to Swimming Pool and back past bottom UVHS.
Felt sluggish.
Start of shorter loops with greater frequency to try and sort left calf problems.
Felt sluggish.
Start of shorter loops with greater frequency to try and sort left calf problems.
Sunday Oct 30, 2016 #
10 AM
Bike 2:18:00 [3]
shoes: Bike - Fondriest
Loop around Coniston - Bratwood first, back via Torver. Still day. Felt ok.
Saturday Oct 29, 2016 #
9 AM
Orienteering 30:00 [1]
Putting controls out for Barrow Park event.
10 AM
Orienteering 26:01 [3]
Barrow Park event - steady run around in the drizzle - enjoyed maze in the middle.
Friday Oct 28, 2016 #
4 AM
Note
Bad nights sleep :-(.
8 AM
Swim 45:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb); 8cr; 2br - 1450m.
Pool quiet to start.
Pool quiet to start.
Thursday Oct 27, 2016 #
1 PM
Orienteering 1:00:00 [2]
Pootle around Esthwaite Intake, updating extent of felling - lots :-(.
5 PM
Core 10:00 [2]
stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
Wednesday Oct 26, 2016 #
8 AM
Swim 35:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 4cr(pb) - 1050m.
Pool quiet to start.
Pool quiet to start.
1 PM
Run 49:57 [2] 3.45 mi (14:29 / mi)
ahr:125 max:139
Out to Ford Park, up Hoad (139), along skyline to Flan Fell, Gill Banks and back. Very easy - left Achilles slightly sore. Wearing new compression socks and tights - toasty.
Tuesday Oct 25, 2016 #
2 PM
Bike 1:35:00 [3]
shoes: Bike - Fondriest
Coast road out to Roa, then Roosecote, Newton, across to Dalton and back in via Urswick.
5 PM
Core 20:00 [2]
2 Sets.
steps ups(20), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
steps ups(20), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
Monday Oct 24, 2016 #
9 AM
Swim 45:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb); 8cr; 2br. 1450m.
Pool quiet to start - became busy very quickly.
Pool quiet to start - became busy very quickly.
6 PM
Physio exercises 1:00:00 [1]
Pilates class.
Sunday Oct 23, 2016 #
11 AM
Run 1:04:00 [2]
Walk up to the col between Foel Lwyd & Tal y Fan and then run a clockwise loop.
First 16 mins walk, 30mins run, another 5 mins walk and remainder jogging back in.
First 16 mins walk, 30mins run, another 5 mins walk and remainder jogging back in.
Saturday Oct 22, 2016 #
11 AM
Walk 3:30:00 [1]
Long walk with Rachel from Cae Coch. She wasn't happier when off the path.
Friday Oct 21, 2016 #
8 AM
Swim 45:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb); 8cr; 4cr(pb). 1500m.
Pool quiet to start - feeling tired towards the end.
Pool quiet to start - feeling tired towards the end.
5 PM
Walk 1:00:00 [1]
Walk from Cae Coch down the lower green lane to the hostel at Rhiw above Rowan. Then straight up the fell and back along top green lane.
Thursday Oct 20, 2016 #
11 AM
Note
Spent an hour "gardening" Yewbarrow permitted path as overgrown with briars.
12 PM
Run 10:00 [1]
Run back from end of cleared section.
Wednesday Oct 19, 2016 #
8 AM
Swim 45:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb); 8cr; 4cr(pb). 1500m.
Pool very quiet - feeling tired towards the end.
Pool very quiet - feeling tired towards the end.
12 PM
Bike 37:00 [3]
shoes: Bike - Fondriest
Out along coast road to Roa O in bright sunshine. Thought it felt easyish . .
Bike 42:00 [3]
shoes: Bike - Fondriest
when I turned to come back and realised there WAS a head wind for return.
Tuesday Oct 18, 2016 #
8 AM
Swim 44:00 [3]
2br; 10cr(pb); 8cr; 10cr(pb); 8cr; 10cr(pb); 8cr; 2br. 1450m.
Measured & felt much better, although lower back still sore.
Measured & felt much better, although lower back still sore.
Monday Oct 17, 2016 #
9 AM
Swim 40:00 [3]
2br; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 8xcr(pb); 4xcr. 1150m. Rushed and felt average.
12 PM
Note
Dave Jackson session - left leg still very painful.
Sunday Oct 16, 2016 #
11 AM
Run 52:12 [3] 4.1 mi (12:44 / mi)
ahr:126 max:148 shoes: Salomon Fellcross
Visitinng old haunts - flat beside the river Leven trying to ease out left Achilles tendon.
Haverthwaite Clocktower, Fishouse Lane (accompanied by Paul, 73, who was just out for his morning 10 miler!), estuary levee and back footpaths into Haverthwaite. Very wet so in full waterproofs and although bit on road with Paul and wind behind felt ok, seemed to be a real plod back along levee and footpaths.
Haverthwaite Clocktower, Fishouse Lane (accompanied by Paul, 73, who was just out for his morning 10 miler!), estuary levee and back footpaths into Haverthwaite. Very wet so in full waterproofs and although bit on road with Paul and wind behind felt ok, seemed to be a real plod back along levee and footpaths.
Saturday Oct 15, 2016 #
10 AM
Note
Driving minibus to Lancster & Garstang for NWJS Fitness tests.
Friday Oct 14, 2016 #
8 AM
Swim 35:00 [3]
2br; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 8xcr(pb). 1050m. Calf ok.
1 PM
Orienteering 1:06:00 [2]
Jog around Bishop Woods trying to find where the felling had taken place - found some clear fell at the southern end, by the red deer :-).
5 PM
Core 15:00 [2]
steps ups(20), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
Thursday Oct 13, 2016 #
10 AM
Bike 11:00 [3]
shoes: Bike - Fondriest
Loop up to Swarthmoor to meet Rachel.
Bike 55:00 [3]
shoes: Bike - Fondriest
Out over Birkrigg, Scales, Gleston, Urswicks, around tarn & Birkrigg Park. Cold wind.
Wednesday Oct 12, 2016 #
11 AM
Bike 1:23:00 [2]
shoes: Bike - Fondriest
Out along coast road, in to Leece, back through Gleaston & Urswicks. Taking it easy as left leg sore.
Tuesday Oct 11, 2016 #
10 AM
Run 1:42:00 [2] 6.0 mi (17:00 / mi)
Footpaths around the southern end of Kendal. Left leg sore at the end.
Monday Oct 10, 2016 #
8 AM
Swim 40:00 [3]
2br; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 2br. 1250m. Calf ok.
3 PM
Walk 1:00:00 [1]
Rusland valley checking boundaries.
Sunday Oct 9, 2016 #
11 AM
Bike 1:02:00 [3]
shoes: Bike - Fondriest
Croftlands, Birkrigg, Scales, Gleaston, Dendron, Dalton loop.
Nice fresh sunny autumnal day - in longs for first time in a while. Steady away.
Left leg fine whilst on bike - sore when I stepped off - go figure.
Nice fresh sunny autumnal day - in longs for first time in a while. Steady away.
Left leg fine whilst on bike - sore when I stepped off - go figure.
4 PM
Core 30:00 [3]
2 Sets
steps ups(20), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
steps ups(20), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
Saturday Oct 8, 2016 #
11 AM
Run 34:00 [2]
Slow shuffle around Birkrigg checking out left leg / tendon. Felt it once going downhill and then sore when finished. Difficult to complete a proper push through on cadence.
Friday Oct 7, 2016 #
8 AM
Swim 40:00 [3]
2br; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 2br. 1250m. Calf ok - felt strong.
5 PM
Core 30:00 [2]
2 Sets
steps ups(20), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
steps ups(20), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward lunge(20), deltoid raise(20), squats(20)
6 PM
Note
Easier week to allow tendon to recover. Normal service resumes next week.
Thursday Oct 6, 2016 #
Note
Working with Stephen laying cables.
Wednesday Oct 5, 2016 #
9 AM
Swim 45:00 [3]
2br; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 2br. 1250m. Calf ok - lane busy - 6 in lane.
12 PM
Note
Another hour reclaiming brick sets.
6 PM
Note
45 minutes reclaiming brick sets & carrying down garden. Sore back and forearms.
Tuesday Oct 4, 2016 #
6 PM
Note
Spent an hour reclaiming brick sets from front garden.
Monday Oct 3, 2016 #
8 AM
Swim 42:00 [3]
2br; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 8xcr(pb); 8xcr; 2br. 1250m. Calf ok.
11 AM
Note
Dave Jackson massage - not an Achilles problem but Posteria tendon - bloody painful.
Saturday Oct 1, 2016 #
9 AM
Run race 26:00 [4]
Chippenham Park run. Wet & cold. Warmed up ok, then had to stand for 15 minutes listening to announcements, speech by the local MP and a partially sighted runner getting sorted. Set off and after 10 minutes tweaked left calf & tendon. Struggled on to the end - stupid.