Training Log Archive: RichTIn the 7 days ending Aug 20, 2017:
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Sunday Aug 20, 2017 #
12 PM
Run 1:10:31 [2] 5.19 mi (13:35 / mi)
shoes: Hoka Mafate trail
Croftlands - Green Lane - Birkrigg - Sunbrick - Urswick - Hill Fort.
Broken nights kip with Eva's slamming of doors at 2:30am, and calves feeling battered after park run.
Broken nights kip with Eva's slamming of doors at 2:30am, and calves feeling battered after park run.
Saturday Aug 19, 2017 #
8 AM
Run warm up/down 14:10 [2] 1.29 mi (10:59 / mi)
shoes: Asics Gel Kinsei 5
Warm up in Barrow Park
9 AM
Run tempo 27:51 [4] 3.12 mi (8:56 / mi)
shoes: Asics Gel Kinsei 5
Barrow Park run - First time. Didn't realise that there were three laps up the hill and took second downhill slightly too fast. Mile checks of 8:47, 8.49, 9.17 & 57 seconds.
Run warm up/down 16:18 [1] 1.01 mi (16:09 / mi)
5 PM
Core 20:00 [3]
band exercises, stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), stationary lunge(10 each leg), deltoid raise(20), squats(20)
Friday Aug 18, 2017 #
1 PM
Orienteering 1:05:00 [1]
Walk around Roudsea wood checking on paths - many closed due to Osprey Watch.
Thursday Aug 17, 2017 #
8 AM
Swim 35:00 [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.
2 PM
Bike 1:14:00 [3]
shoes: Bike - Trek Mad One
Along coast road into a headwind - tiring - through to Leece, Gleaston, Scales, Urswicks and home.
7 PM
Core 20:00 [3]
band exercises, stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), band exercises
Wednesday Aug 16, 2017 #
1 PM
Run 1:07:00 [3] 5.0 mi (13:24 / mi)
shoes: Salomon Fellcross
Kirby Moor loop. Very tired after halfway and back into the wind was slow. Surprised by time.
5 PM
Core 30:00 [3]
stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), forward single leg swivel(5 each leg), side plank(45secs each arm), stationary lunge(10 each leg), deltoid raise(20), squats(20), band exercises
Tuesday Aug 15, 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.
1 PM
Run 40:46 [3] 3.73 mi (10:56 / mi)
ahr:143 max:172 shoes: Hoka Mafate trail
Down to tank O, across town to Gill banks, Flan Fell, along to Hoad and return.
Trying to keep cadence high - ave 164.
Trying to keep cadence high - ave 164.
Monday Aug 14, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m.
10cr (pb); 10cr; 10cr (pb) - 750m - feeling lethargic.
10cr (pb); 10cr; 10cr (pb) - 750m - feeling lethargic.
11 AM
Note
Sports massage with Dave Jackson.
5 PM
Run 40:09 [3] 3.55 mi (11:19 / mi)
ahr:134 max:162 shoes: Hoka Mafate trail
Sunbrick Lane, Baycliff, beach, Bardsea. Birkrigg. Reverse of yesterday.