Training Log Archive: RichTIn the 7 days ending Feb 28, 2016:
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Sunday Feb 28, 2016 #
12 PM
Orienteering race 1:19:55 [4] 9.8 km (8:09 / km) +95m 7:47 / km
shoes: VJ Sticky
Midland Champs - Sherwood Forest. After some stretching and a large cooked breakfast moved on from BNC. Cold clear day and training map segment allowed me to work out what was mapped as "dead oak trees" rather than "live oak without leaves in winter" which had been my undoing 3 years ago.
Oh, and my compass bearings were much better this time. Very tired from half way once we hit the deeper heather, and Tim Tett came past going twice as fast! Impressive.
Doesn't feel any lasting issue with left achilles heel after long drive home.
Oh, and my compass bearings were much better this time. Very tired from half way once we hit the deeper heather, and Tim Tett came past going twice as fast! Impressive.
Doesn't feel any lasting issue with left achilles heel after long drive home.
Saturday Feb 27, 2016 #
8 PM
Orienteering race 1:09:52 [3] 6.1 km (11:27 / km) +130m 10:21 / km
British Night Champs - Cademan & Thringstone Woods. Unreadable map at 1:10000 at night - more paths on ground than mapped - thoroughly unpleasant evening trying to navigate around bramble infested woodland.
After I'd missed the "ruined fence end " - post with flag no higher than surrounding brambles - for the second time and having been out an hour decided to call it quits and retired at 15 of 23. Some people taking 40 minutes in from this point !
After I'd missed the "ruined fence end " - post with flag no higher than surrounding brambles - for the second time and having been out an hour decided to call it quits and retired at 15 of 23. Some people taking 40 minutes in from this point !
Friday Feb 26, 2016 #
8 AM
Swim 45:00 [3]
2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. OK in pool. Felt tired.
10 AM
Core 1:00:00 [2]
Pilates with Claire - ouch.
12 PM
Physio exercises 5:00 [1]
5 PM
Physio exercises 5:00 [1]
Thursday Feb 25, 2016 #
7 AM
Note
Slept really badly (again). Need to retire to my own bed.
10 AM
Physio exercises 5:00 [1]
1 PM
Bike 1:01:00 [4]
shoes: Bike - Fondriest
Croftlands, Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswick standard loop. Overcast but little wind. Felt really good once I started and pushing on. Surprised and pleased with time.
3 PM
Core 20:00 [2]
2 sets
step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats
step ups, stationary lunge, kayak, plank, rear lunge, squats, side plank, deltoid raise, forward lunge, squats
Physio exercises 5:00 [1]
7 PM
Run 14:00 [2]
shoes: Hoka road
Shuffle up to Swarthmoor
8 PM
Run 12:00 [2]
shoes: Hoka road
Lope back from Swarthmoor.
Wednesday Feb 24, 2016 #
10 AM
Physio exercises 5:00 [1]
1 PM
Run 41:29 [3] 3.43 mi (12:06 / mi) +200m 10:14 / mi
ahr:130 max:153 shoes: Inov8 Mudclaw 300
Birkrigg & Sea Wood loop with Rachel. Felt very tired before we started!
Tuesday Feb 23, 2016 #
10 AM
Run 1:06:47 [3] 4.8 mi (13:55 / mi)
ahr:138 max:158 shoes: VJ Sticky
Sunny winters day - great to be out. With hrm trying to keep steady rhythm under 150bpm.
Over Out Park (mhr 139). Around Windmills at Brunt Riggs (mhr 151). Along Gunson Height onto Shooting House Hill (mhr 158) and then final climb back to car (mhr 158).
Happy to run all four climbs and 3 mins quicker than 10 days ago.
Over Out Park (mhr 139). Around Windmills at Brunt Riggs (mhr 151). Along Gunson Height onto Shooting House Hill (mhr 158) and then final climb back to car (mhr 158).
Happy to run all four climbs and 3 mins quicker than 10 days ago.
1 PM
Note
South Walney Primary School coaching with Selwyn for 2 hours. Cold wind despite sunshine.
5 PM
Physio exercises 5:00 [1]
Monday Feb 22, 2016 #
8 AM
Swim 40:00 [3]
2cr; 5 x (6cr(pb) + 4cr); 2br - 1300m. Busy in pool to start then emptied out. Felt ok.
7 PM
Circuit Training 1:00:00 [3]
UTC Circuits.