Training Log Archive: RichTIn the 31 days ending May 31, 2017:
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Wednesday May 31, 2017 #
6 PM
Orienteering 1:09:14 [4]
shoes: Hoka Mafate trail
SEE - Cunswick Scar. Quite a warm evening and nice to see plenty of people out.Was running ok on the first loop up to about 40 minutes. Very slow after that and somebody disconnected my battery at 60 minutes when I shuffled to the finish.
Tuesday May 30, 2017 #
2 PM
Run 50:00 [3]
Out on Kirby Moor with Rachel - reverse loop & slightly longer than Saturday. Felt absolute rubbish at the start but once we were into it then there was much less walking.
5 PM
Core 35:00 [2]
stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), forward single leg swivel(5 each leg), band exercises (8x10secs v-sits, 8x10secs knee raise, 8x10sec leg extend), forward lunge(10 each leg), deltoid raise(20), squats(20), split squats(10 each leg)
Monday May 29, 2017 #
10 AM
Swim 35:00 [3]
Ulverston Pool - 25m. In with Paul & Becks McKenna - fast laps.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2cr(pb) - 1100m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2cr(pb) - 1100m
4 PM
Run 25:00 [3]
Out with Rachel up and down the lane. Trying to hold good form for 30secs with about 20secs recovery. Once I had warmed up and Rachel had slowed slightly it felt good.
Run 10:00 [3]
Extra loop by myself - finished with two 90second efforts, 30 seconds between.
Sunday May 28, 2017 #
11 AM
Bike 12:00 [3]
shoes: Bike - Trek Mad One
Out to Swarthmoor via Croftlands into headwind to meet Rachel.
Bike 55:00 [3]
shoes: Bike - Trek Mad One
Steady out to edge of Urswicks & Dalton, Dendron, Gleaston & Scales.
12 PM
Bike 15:00 [3]
shoes: Bike - Trek Mad One
Back in from Scales over Birkrigg.
5 PM
Core 25:00 [3]
step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), forward single leg swivel(5 each leg), band exercises (8x10secs v-sits, 8x10secs knee raise, 8x10sec leg extend), forward lunge(10 each leg), deltoid raise(20), squats(20)
Saturday May 27, 2017 #
3 PM
Run 50:00 [3] 3.0 mi (16:40 / mi)
shoes: Hoka Mafate trail
Up on a shortened loop of Kirby Moor with Rachel. Walking the hills and jogging the ridges and downs. Finished just as a major thunder-storm arrived and the roads turned to streams.
Friday May 26, 2017 #
10 AM
Core 50:00 [4]
Paragon Physio with Katie. Hard session as always.
Thursday May 25, 2017 #
10 AM
Bike 30:00 [3]
shoes: Bike - Trek Mad One
Out along coast road with Rachel. Stopped for some water and to watch the sea.
11 AM
Bike 40:00 [3]
shoes: Bike - Trek Mad One
On to Roose, Holbeck, back through Leece and Gleaston. Another water stop.
Bike 18:00 [3]
shoes: Bike - Trek Mad One
Through Urswicks to finish. Lovely sunny day.
Wednesday May 24, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
11 AM
Note
Dave Jackson massage.
4 PM
Core 20:00 [2]
step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), forward single leg swivel(5 each leg), band exercises (8x10secs v-sits, 8x10sec leg extend),
6 PM
Orienteering 1:07:34 [3] 3.5 km (19:18 / km) +220m 14:41 / km
Newton Fell - Short Course. "Show and tell" with Laura, Hollie & Evie.
Tuesday May 23, 2017 #
10 AM
Run 32:00 [4]
shoes: Hoka Mafate trail
Start of old gits run from Colton Church, through Sales Bank woods to Park Wood where I split from group.
Run 36:00 [2]
shoes: Hoka Mafate trail
Much slower shuffle by myself through Park End Wood to Abbot Park and then to Oxen Park and back to Colton Church. Out in t-shirt for the first time this year - lovely sunny day.
Monday May 22, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m. Feeling sleepy at first and then tired - not a good combination.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
5 PM
Core 30:00 [2]
step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), forward single leg swivel(5 each leg), band exercises (8x10secs v-sits, 8x10secs knee raise, 8x10sec leg extend), forward lunge(10 each leg), deltoid raise(20), squats(20)
Sunday May 21, 2017 #
12 PM
Bike 1:02:00 [3] 13.1 mi (4:44 / mi) +220m 4:30 / mi
shoes: Bike - Trek Mad One
Out along coast road to Golf Club, past Oxleys' to Birkrigg. Scales, Gleaston, Urswicks & Swarthmoor.
2 PM
Bike 7:00 [2]
Back home.
Saturday May 20, 2017 #
10 AM
Run 28:00 [3] 2.5 mi (11:12 / mi)
shoes: Asics Gel Kinsei 5
Steady down to Ropewalk and back via Siemens to Swimming Pool. Felt left leg to start but seemed to ease.
Run warm up/down 2:00 [1]
shoes: Asics Gel Kinsei 5
11 AM
Core 35:00 [2]
stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), forward single leg swivel(5 each leg), band exercises, forward lunge(10 each leg), deltoid raise(20), squats(20), split squats(20 each leg)
Friday May 19, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
10 AM
Note
60 mins from "fingers" Jackson.
1 PM
Orienteering 1:00:00 [1]
Walk from Tilberthwaite up into Yewdale to check on mapping of paths.
Thursday May 18, 2017 #
10 AM
Core 1:00:00 [3]
Workout with Katie at Paragon.
Wednesday May 17, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 8cr (pb); 2br - 1100m
6 PM
Core 15:00 [2]
Band exercises plus . . .
Tuesday May 16, 2017 #
Note
(injured) (rest day)
Monday May 15, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m.
8cr (pb); 8cr (pb); 8cr (pb); 8cr; 8cr (pb); 2br - 1050m
8cr (pb); 8cr (pb); 8cr (pb); 8cr; 8cr (pb); 2br - 1050m
5 PM
Core 25:00 [2]
step ups(10 each leg), stationary lunge(10 each leg), squats(20), split squats(20 each leg), kayak(20), plank(1min), band exercises, forward lunge(10 each leg), deltoid raise(20), squats(20)
Sunday May 14, 2017 #
12 PM
Core 30:00 [3]
stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20), band exercises
Friday May 12, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 2br - 900m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 2br - 900m
11 AM
Core 1:00:00 [3]
Paragon Physio with Katie. Managed to tear left calf muscle doing last exercise :-(.
Thursday May 11, 2017 #
5 PM
Core 25:00 [3]
step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), band exercises, rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)
Wednesday May 10, 2017 #
8 AM
Swim 25:00 [3]
Ulverston Pool - 25m.
2br; 6cr (pb); 6cr; 6cr (pb); 6cr; 6cr (pb); 2br - 850m
2br; 6cr (pb); 6cr; 6cr (pb); 6cr; 6cr (pb); 2br - 850m
1 PM
Core 25:00 [2]
step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), band exercises, rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)
6 PM
Orienteering 56:10 [3]
Battleaxe #2 - Pike O'Blisco. Chasing around after Fenton Wilson trying to see how he orienteers . . . . poor plan, little compass . . . plenty of work to improve.
Tuesday May 9, 2017 #
8 AM
Swim 20:00 [3]
Ulverston Pool - 25m. Very crowded in the lane - cut it short.
2br; 8cr (pb); 8cr; 4cr (pb); 4cr - 650m
2br; 8cr (pb); 8cr; 4cr (pb); 4cr - 650m
Monday May 8, 2017 #
Note
All day clearing up after BOC 2017. Bummer about the Mens Elite race.
Sunday May 7, 2017 #
10 AM
Orienteering race 52:51 [4] 3.9 km (13:33 / km) +240m 10:22 / km
BRC 2017 - Ad Hoc first leg with Judy Filmore & Ann Smith.
Sooooo tired from the off. Enjoyed the bumble around Summer House Knott but would have been much nicer to have attacked it fresh.
Sooooo tired from the off. Enjoyed the bumble around Summer House Knott but would have been much nicer to have attacked it fresh.
Saturday May 6, 2017 #
11 AM
Orienteering race 1:11:16 [4] 5.9 km (12:05 / km) +340m 9:23 / km
BOC2017 - M55S
Fantastic trot through north of High Dam. Cleanish through first part and a few small wobbles as I came back south of High Dam. So enjoyable.
Fantastic trot through north of High Dam. Cleanish through first part and a few small wobbles as I came back south of High Dam. So enjoyable.
Friday May 5, 2017 #
Note
All day preparing for BOC2017.
Thursday May 4, 2017 #
3 PM
Core 30:00 [3]
step ups(10 each leg), stationary lunge(10 each leg), kayak(20), plank(1min), band exercises, rear lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), forward lunge(10 each leg), deltoid raise(20), squats(20)
4 PM
Run 28:00 [3] 2.6 mi (10:46 / mi)
shoes: Asics Gel Kinsei 5
Stumble down to Ropewalk, back to Sports Centre and home in blustery but bright conditions. Feeling lousy in my legs so surprised to be under 30 minutes.
Wednesday May 3, 2017 #
8 AM
Swim 25:00 [3]
Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 2br - 900m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 2br - 900m
6 PM
Orienteering 55:29 [3]
Loughrigg - Battleaxe #1 - on the UVHS bus.
Decided to take t steady on a beaut evening. Struggled with the physical nature of the terrain.
Decided to take t steady on a beaut evening. Struggled with the physical nature of the terrain.
Tuesday May 2, 2017 #
10 AM
Run 38:38 [3] 3.28 mi (11:47 / mi)
ahr:157 max:167 shoes: Hoka Mafate trail
Loop of Birkrigg & Sea Wood - wearing winter gear but some spring warmth at last. Felt sluggish. HR high due to BOC2017 stress and lack of sleep.
Monday May 1, 2017 #
8 AM
Swim 25:00 [3]
Ulverston Pool - 25m.
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 2br - 900m
2br; 8cr (pb); 8cr; 8cr (pb); 8cr; 2br - 900m