Training Log Archive: RichTIn the 7 days ending Jun 21, 2020:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 21, 2020 #
8 AM
Swim 15:00 [3]
First open water of the year. Into Coniston with Rachel - not freezing, just regular cold.
12 PM
Walk 2:00:00 [2]
shoes: Asics Road Hawk
With Katie & Rachel around lanes to Urswick.
Saturday Jun 20, 2020 #
12 PM
Run warm up/down 15:23 [2] 1.2 mi (12:49 / mi)
ahr:130 shoes: Hoka Challenger ATR4
Jog around the side of Out Park to be above Beckside slope.
Run hills 20:00 [4]
shoes: Hoka Challenger ATR4
Hill efforts up OutPark in two sections - up to finger post - up to brow.
Let HR drop to 100bpm before start each section effort - jog down & complete 3 reps.
2m25s 0.17m 133bpm ave 154 cadence
1m09s 0.10m 128bpm ave 162 cad
2m22s 0.17m 136bpm ave 158cadence
1m05s 0.10m 134bpm ave 166 cad
2m18s 0.17m 136bpm ave 160 cadence
1m03s 0.10m 134bpm ave 170 cad
Nice to see times reduce & cadence increase on subsequent reps.
Let HR drop to 100bpm before start each section effort - jog down & complete 3 reps.
2m25s 0.17m 133bpm ave 154 cadence
1m09s 0.10m 128bpm ave 162 cad
2m22s 0.17m 136bpm ave 158cadence
1m05s 0.10m 134bpm ave 166 cad
2m18s 0.17m 136bpm ave 160 cadence
1m03s 0.10m 134bpm ave 170 cad
Nice to see times reduce & cadence increase on subsequent reps.
1 PM
Run warm up/down 10:23 [3] 0.78 mi (13:19 / mi)
ahr:130 shoes: Hoka Challenger ATR4
Jog back to car over Out Park.
Thursday Jun 18, 2020 #
10 AM
Orienteering 1:12:42 [3] 3.56 mi (20:25 / mi) +125m 18:25 / mi
ahr:120
Torver with Laura. Some good nav, some less so. Saw a dog fox at far western end.
Wednesday Jun 17, 2020 #
11 AM
Run tempo 59:22 [5] 4.9 mi (12:07 / mi) +234m 10:33 / mi
ahr:150 max:161 shoes: INOV8 X-Talon 225
OMG. Very warm humid day (pre-thunderstorm. Right eye not happy and sinuses still sore.
Out on Kirby loop with Pat McIvor. Started quite quick (for me) up Out Park and gradually died climbing up through the windmills & around heather corner. Back of Gunson Height couldn't seem to get enough air in my lungs so warm & pitiful onto Shooting House Hill. Pat had to sit & wait for 2minutes watching a red kite.
Descend ok and jogging through quicksand up final climb.
Somehow managed to duck under the hour for the first time in 3 or 4 years :o).
Out on Kirby loop with Pat McIvor. Started quite quick (for me) up Out Park and gradually died climbing up through the windmills & around heather corner. Back of Gunson Height couldn't seem to get enough air in my lungs so warm & pitiful onto Shooting House Hill. Pat had to sit & wait for 2minutes watching a red kite.
Descend ok and jogging through quicksand up final climb.
Somehow managed to duck under the hour for the first time in 3 or 4 years :o).
Tuesday Jun 16, 2020 #
3 PM
Orienteering 1:04:27 [2] 2.47 mi (26:06 / mi) +75m 23:51 / mi
shoes: Scott Kinabalu
Torver - Coaching with Amelia.
Monday Jun 15, 2020 #
10 AM
Walk 1:00:00 [2]
shoes: Hoka Speedgoat 3
Walk from Water Yeat up to Beacon Tarn with Katie and her friends - watching Canada Geese with gosling. Then over top and saw Grass Snake on path. Meander back collecting mini-kites.