Training Log Archive: RichTIn the 7 days ending Jan 10, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jan 10, 2016 #
11 AM
Orienteering 53:33 [4] 6.11 km (8:46 / km) +145m 7:50 / km
LOC Club Champs - Birkrigg - Green course. A raw day with cold wind - enjoyed the first loop and then pushed hard through Sea Wood towards the finish at #14. Then realised we had to turn the map over for extra loop through to #21 - hard work.
1 PM
Physio exercises 10:00 [1]
Saturday Jan 9, 2016 #
12 PM
Run 39:22 [3] 3.5 mi (11:15 / mi) +125m 10:07 / mi
Birkrigg loop with Sea Wood reverse. Legs felt solid apart from one ankle tweak in Sea Wood.
Same loop on Dec 20th took 43mins so clear improvement :o).
Same loop on Dec 20th took 43mins so clear improvement :o).
Friday Jan 8, 2016 #
8 AM
Swim 40:00 [3]
2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Quiet in pool.
10 AM
Core 1:00:00 [2]
Pilates class delivered as "bums & tums".
Thursday Jan 7, 2016 #
9 AM
Physio exercises 5:00 [1]
2 PM
Bike 1:20:00 [4]
shoes: Bike - Fondriest
Coast Road to Roa roundabout into wind - 44mins.
Roa roundabout back to Ulverston - wind behind except for Temple hill - 36mins.
Roa roundabout back to Ulverston - wind behind except for Temple hill - 36mins.
4 PM
Physio exercises 5:00 [1]
Circuit Training 15:00 [2]
stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats
Wednesday Jan 6, 2016 #
8 AM
Swim 45:00 [3]
2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Quiet in pool.
10 AM
Physio exercises 5:00 [1]
12 PM
Run 28:00 [3]
Birkrigg loop with Rachel.
Tuesday Jan 5, 2016 #
10 AM
Run 1:43:00 [3] 9.3 km (11:05 / km)
From Badger Bar, Rydal, anti-clock circuit of Loughrigg.
Monday Jan 4, 2016 #
8 AM
Swim 45:00 [3]
2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Quiet in pool.
10 AM
Note
Dave Jackson massage.
7 PM
Circuit Training 1:00:00 [3]
At Tennis Centre with Ulverston Tri Club & Rowers.