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Training Log Archive: RichT

In the 7 days ending May 3, 2020:

activity	#	time	miles		km		+m
Run	5	3:33:51	17.25	(12:24)	27.76	(7:42)	412
Orienteering	3	2:22:31	5.88		9.46		160
Walk	1	22:00	1.2	(18:20)	1.93	(11:24)
Core	1	20:00
Total	10	6:38:22	24.33		39.15		572

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Sunday May 3, 2020 #

4 PM

Walk 22:00 [1] 1.2 mi (18:20 / mi)
shoes: Hoka Challenger ATR4

Walk up to Swarthmoor.

5 PM

Run 32:30 [3] 2.45 mi (13:16 / mi) +55m 12:24 / mi
ahr:144 shoes: Hoka Challenger ATR4

Steady back from Swarthmoor via High Greaves & Rosside Farm to Stone Cross manor.

Saturday May 2, 2020 #

11 AM

Orienteering warm up/down 24:50 [2] 2.0 km (12:25 / km) +60m 10:48 / km

Dockney Parrock warm-up around line course.

12 PM

Orienteering hills 47:31 [3] 3.9 km (12:11 / km) +100m 10:48 / km

Dockney Parrock Technical - trying to run on the straight line.

Orienteering warm up/down 8:00 [2]

Friday May 1, 2020 #

2 PM

Run 55:45 [3] 4.44 mi (12:33 / mi) +123m 11:34 / mi
ahr:132 max:152 shoes: Hoka Speedgoat 3

New route - Park near Red Syke Bridge just outside Lindal. Due south on Green Lane, back NW to Candle Factory, south again to Dalegarth farm. Young cows very interested in me & came charging across the field :-(.
Up to Verstone Cattery and then Green Lane that runs around edge of Urswick Crag Common - bordered by mass of wild garlic. Then through the woods, across normal large field of cows and back to bottom of first Green Lane to retrace my steps.

Happy to stretch the legs as calves sore after yesterday on the tarmac.

Thursday Apr 30, 2020 #

11 AM

Note

So having been fed up with Ulverston Park Run for some time - 4 laps means 4 ascents of Ford Park and 16 U-turns - decided to try out a different 5K route.

From the end of the canal near town, along canal to Bay Horse, Lonsdale road until through Siemens car park and down to Sports Centre is 3.1mile.

12 PM

Run warm up/down 21:20 [3] 1.64 mi (13:01 / mi)
ahr:128 shoes: Asics Gel Nimbus 21

Cadence 156spm. Loop around the Gill and back of Ford Park.
Thought it was cold & rainy so went out in thermals and waterproofs = too hot.

Run tempo 29:30 [4] 3.1 mi (9:31 / mi)
ahr:149 max:165 shoes: Asics Gel Nimbus 21

Cadence 166spm. Mile splits 9:33, 9:17, 9:49.

Set off with the aim of gradually increasing heart rate mile on mile. First mile kept to mid 144+, second mile low 152ish and third mile high 158ish.

Past Glaxo saw Paul McKenny & stopped for a 60second chat (with watch paused). Tired last mile.

1 PM

Run 10:06 [2] 0.72 mi (14:01 / mi)
ahr:127 shoes: Asics Gel Nimbus 21

Jogged back from Sports Centre. 154spm. Bumped into Angus Dobson who was heading out on his bike.

4 PM

Core 20:00 [2]

Some core work - feeling weak.

Wednesday Apr 29, 2020 #

10 AM

Note
(rest day)

Fell asleep in the chair last night just like an old man :-). Time for a rest day.

Tuesday Apr 28, 2020 #

12 PM

Orienteering 1:02:10 [2] 2.21 mi (28:08 / mi)
ahr:100 shoes: HS Soil Shakers

Slow jog around Dockney Parrock hanging some tapes for junior training this weekend.
Woodland looking great with carpets of bluebells and wild garlic.

Monday Apr 27, 2020 #

1 PM

Run 1:04:40 [3] 4.9 mi (13:12 / mi) +234m 11:30 / mi
ahr:136 max:156 shoes: INOV8 Terraclaw 250

Kirby Moor loop.
Didn't sleep well last night so took first climbs steady over Out Park & up to windmills at Brunt Riggs - HR between 130-140. Blades moving quite fast so more breeze than forecast. After tying laces on Brunt Riggs worked harder along back of Gunson Height to Shooting House Hill - HR between 142-152. Eased down the slope and then worked hard again below shooting butts back to car - HR between 146-156.

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