Training Log Archive: RichTIn the 7 days ending Sep 10, 2017:
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Sunday Sep 10, 2017 #
10 AM
Orienteering race 1:09:39 [4] 6.1 km (11:25 / km) +315m 9:04 / km
BL Regional Event - High Pike. Much wind, and then some rain. Very difficult to read map or see ground through glasses. Awake from 3am going over various probs so feeling tired before I started.
Saturday Sep 9, 2017 #
12 PM
Orienteering 40:00 [2]
Couple of loops of Peel Park, Accrington.
Friday Sep 8, 2017 #
11 AM
Circuit Training 1:00:00 [4]
Keep Fit with Katie Taylor - ooooh the pain . . . .
Thursday Sep 7, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool 25m.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m.
1 PM
Physio exercises 1:00:00 [2]
Pilates
4 PM
Run 43:27 [3] 3.36 mi (12:56 / mi)
Out on Birkrigg and around Sea Wood with Rachel in rain and wind. Feeling progressively worse as the shuffle progressed - mile splits of 11.15/13:02/14:51 tell the tale.
Wednesday Sep 6, 2017 #
9 AM
Swim 30:00 [3]
Ulverston Pool 25m.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m. Left nostril still blocked.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m. Left nostril still blocked.
5 PM
Core 20:00 [2]
stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), band exercises, deltoid raise(20), squats(20)
6 PM
Run warm up/down 18:53 [2] 1.59 mi (11:53 / mi)
ahr:125 max:140 shoes: Hoka road
Ran down to Glaxo Sports Club. Then some more joggling around keeping warm.
Run race 25:18 [5] 3.15 mi (8:02 / mi)
ahr:160 max:170 shoes: Hoka road
HHH Charter 5km. Started steady, middle mile into the wind, struggled at end. 168 spm cadence. Mile splits were 8:04 (151ave/164max/170spm); 8:15 (162ave/168max/167spm); 7:56 (165ave/169max/167spm); 1:02 (169ave/170max/170spm).
7 PM
Run warm up/down 22:38 [2] 1.64 mi (13:48 / mi)
ahr:127 max:137 shoes: Hoka road
Jog back from Glaxo - 156 spm cadence.
Tuesday Sep 5, 2017 #
10 AM
Run tempo 1:16:14 [4] 6.06 mi (12:35 / mi) +80m 12:05 / mi
shoes: Hoka Mafate trail
Old Gits from Staveley, either side of the river. Sodden underfoot. Left nostril still blocked.
Miles brisk to start given trails running over 11:38, 12:00, 11:51. Then tailed off 13:29, 13:11, 13.05.
Miles brisk to start given trails running over 11:38, 12:00, 11:51. Then tailed off 13:29, 13:11, 13.05.
Monday Sep 4, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool 25m.
2br; 32cr; 2br - 900m. All without the pull buoy.
2br; 32cr; 2br - 900m. All without the pull buoy.
5 PM
Core 30:00 [3]
stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), band exercises, deltoid raise(20), squats(20), stationary lunge(10 each leg)