Training Log Archive: RichTIn the 7 days ending Jan 16, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jan 16, 2011 #
11 AM
Orienteering race 56:34 [4] *** 6.0 km (9:26 / km) +220m 7:58 / km
spiked:11/14c
Watergrove - CSC round and NWOL 1. Rain and strong wind, found going hard, although navigation pretty easy on open moorland. Caught by Malcolm Irving at #7 and tracked around with him for rest, although navigated well & bearings ok.
Saturday Jan 15, 2011 #
12 PM
Run long 1:14:00 [2]
Out in the wind and rain with Angus. Ellerside, Boretree Tarn, High Dam, Rusland Beeches. Legs very sore after heavy week - Angus appeared to float over the ground in comparison!
Friday Jan 14, 2011 #
9 AM
Weight Training 50:00 [2]
With John & Terry. Solid session. Not too sore after double session yesterday evening.
3 PM
Bike 1:14:00 [3]
Out on Coast road, turn inland to Leece, Gleaston, Urswick & home. Headwind out, rain at the turn, crosswind back. Cut short as losing daylight.
Calves sore at end - first time without compression - just long tights.
Calves sore at end - first time without compression - just long tights.
Thursday Jan 13, 2011 #
5 PM
Run warm up/down 15:00 [1] 2.0 km (7:30 / km)
Warm up Conishead Road, UVHS big dipper, Central Drive to Sports Centre.
Run tempo 24:17 [4] 5.0 km (4:51 / km)
Tempo run with Angus, Will, Adam & Jamie Bryson. Good effort - knackered at end.
Run warm up/down 12:00 [1] 2.0 km (6:00 / km)
Jog reverse of out - boys left me very quickly!
7 PM
Run warm up/down 4:00 [1]
Talent Squad - Haverthwaite playing fields
Run intervals 24:00 [3]
Heather set intervals 1/2/3/4min with half rest, then 4min break, then 4/3/2/1min with half rest.
Absolutely creamed at the end. Adam Bartlett turned up!
Absolutely creamed at the end. Adam Bartlett turned up!
Run warm up/down 4:00 [3]
Wednesday Jan 12, 2011 #
9 AM
Weight Training 1:00:00 [2]
Good session with John, Audrey & Terry. Shoulder improving at last.
Tuesday Jan 11, 2011 #
10 AM
Bike 2:20:00 [2]
Out with Terry Swift, and linked up with 4 guys from Barrow Wheelers. Out to Greenodd, Spark Bridge, Tottle Bank, Bouth, Finsthwaite, Newby Bridge, Seattle, Cartmel to Cark Cafe. 30minute stop and then back through mosses & A590. Easy out, middlin back. Sunny for a change.
6 PM
Run warm up/down 5:00 [1]
Out with UVHS group - Graham had cold so I tried to keep at front. Angus, Will, Adam, Tom & Sam, Kirsten, Lois, Chloe, Meghan & Collette.
Run intervals 30:00 [4]
Lamppost pyramid - jog 1 effort 1 jog 1 effort 2 jog 1 effort 3 jog 1 effort 2 etc.
Run warm up/down 5:00 [1]
Jog strides at end.
Monday Jan 10, 2011 #
9 AM
Weight Training 1:00:00 [2]
Down gym with John, Audrey & Terry. Shoulder clicking but not tooo much discomfort.
3 PM
Swim 20:00 [2]
Managed to swim 20 lengths. Shoulder okish, until I tried to swim crawl and its still feels odd. But a start.