Training Log Archive: RichTIn the 7 days ending Sep 24, 2017:
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Sunday Sep 24, 2017 #
1 PM
Note
Coach journey back from JIRCs.
Saturday Sep 23, 2017 #
1 PM
Run 45:00 [3]
Jog around edge of Winterfold map prior to JIRCs starting.
Friday Sep 22, 2017 #
11 AM
Circuit Training 1:00:00 [3]
Pain with Katie.
6 PM
Note
Long coach jorney down to Tamworth en route for JIRCs.
Thursday Sep 21, 2017 #
9 AM
Run 49:27 [2] 2.6 mi (19:01 / mi)
ahr:112 max:132
Run around Roudsea picking up kites from yesterday.
11 AM
Note
Sports massage with Dave Jackson.
1 PM
Core 1:00:00 [1]
Pilates with Clare.
Wednesday Sep 20, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Pool quiet - one other in lane.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br. 1050m. Pool quiet - one other in lane.
12 PM
Run tempo 34:10 [3] 3.55 mi (9:37 / mi)
ahr:134 max:166 shoes: Hoka road
Meant to be an easy run, but having cut through to top of canal tried to keep reasonable cadence which meant working quiet hard. Stopped near end of Ropewalk on warm, humid day. 164spm.
Mile Splits -
10:26 (113ave, 133max, 164spm)
9:27 (137ave, 147max, 164spm)
9:14 (146ave, 149max, 165spm)
5:01 (152ave, 161max, 166spm) - 0.55mile
Mile Splits -
10:26 (113ave, 133max, 164spm)
9:27 (137ave, 147max, 164spm)
9:14 (146ave, 149max, 165spm)
5:01 (152ave, 161max, 166spm) - 0.55mile
Run warm up/down 9:34 [2] 0.74 mi (12:56 / mi)
ahr:134 max:151 shoes: Hoka road
1 PM
Core 20:00 [2]
band exercises, stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), deltoid raise(20), squats(20), Bulgarian single leg squats.
Tuesday Sep 19, 2017 #
10 AM
Run 1:28:55 [4] 7.27 mi (12:14 / mi)
ahr:139 max:169 shoes: Hoka Mafate trail
Old Gits run from Ravenstonedale. Medium loop - tried to work hard up the hills.
Monday Sep 18, 2017 #
8 AM
Swim 35:00 [3]
Ulverston Pool 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr. 1200m. Pool quiet - lane to myself.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr. 1200m. Pool quiet - lane to myself.