Training Log Archive: RichTIn the 28 days ending Feb 28, 2019:
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Thursday Feb 28, 2019 #
Walk 4:38:03 [4] 10.02 mi (27:45 / mi) +1100m 20:42 / mi
ahr:135 max:180 shoes: INOV8 X-Claw 275
Mellbreak, Hen Comb, Gavel Fell, Blake Fell, Burnbank Fell.
Started in lowish cloud. Slipped and sat down crossing stream before Hen Comb. Clag & drizzle came in on descent from Blake Fell - slight wobble before back on line.
Wednesday Feb 27, 2019 #
Swim 35:00 [3]
Good nights kip - very busy in pool including chap swimming in middle of lane.
Note
Tuesday Feb 26, 2019 #
Run 1:00:44 [4] 4.83 mi (12:34 / mi) +234m 10:56 / mi
ahr:142 max:180 shoes: INOV8 X-Talon 225
Out Park, windmills at Brunt Riggs, Gunson Height, Shooting House Hill.
Warm day - maybe 12deg - and first time out in new x-talons.
Felt left heel on first climb (lower profile shoes) but shoes felt light and t-shirt and shorts helped with knee lift. Felt right knee on climbs up to Brunt Riggs but no real pain. Tired through the heather but kept going steady around remainder - working hard up last climb.
Left hip feeling quite free.
Monday Feb 25, 2019 #
Bike 1:05:07 [4] 14.41 mi (4:31 / mi) +340m 4:13 / mi
ahr:125 shoes: Bike - Trek Mad One
A590 to Haverthwaite, then mosses road to Cark & Catrmel and then climb hill by Uplands.
Note
Bike 1:22:19 [4] 14.24 mi (5:47 / mi) +453m 5:16 / mi
ahr:121 shoes: Bike - Trek Mad One
Saw first lambs of spring, near Field Broughton & above Arad Foot. And a buzzard on the ground near Bigland. And a spotted woodpecker near Bouth.
Sunday Feb 24, 2019 #
Run warm up/down 12:01 [3] 1.06 mi (11:20 / mi)
ahr:121 max:135 shoes: Asics Road Hawk
Run 34:03 [2] 2.6 mi (13:06 / mi)
ahr:110 max:130 shoes: Asics Road Hawk
Walk 5 mins - Run 20 mins - Walk 7 mins.
Run intervals 12:00 [4] 1.67 mi (7:11 / mi)
ahr:137 max:153 shoes: Asics Road Hawk
Swathmoor Hall road, down to Meeting House Lane, Croftlands to CoOp & to bridge over stream.
Run warm up/down 5:29 [1] 0.35 mi (15:40 / mi)
ahr:115 max:150 shoes: Asics Road Hawk
Saturday Feb 23, 2019 #
Run warm up/down 15:48 [2] 1.37 mi (11:32 / mi)
ahr:144 max:151 shoes: Hoka Speedgoat 2
Run 28:32 [4] 3.05 mi (9:21 / mi) +88m 8:35 / mi
ahr:155 max:161 shoes: Hoka Speedgoat 2
Realised during the briefing that route had changed.
Straight uphill along the drive to the top, left to the end of the walk, loop around the bollard & back. Drop in around back of cafe back to park entrance and repeat another 3 times. So climb the hill 4 times !
Started steady to try and ensure I managed the climbs. Miscounted the loops and thought I had another climb to go so happy to finish.
Run warm up/down 7:01 [2] 0.61 mi (11:30 / mi)
ahr:147 max:153 shoes: Hoka Speedgoat 2
Friday Feb 22, 2019 #
Bike 1:07:06 [4] 16.0 mi (4:12 / mi) +270m 3:59 / mi
ahr:115 shoes: Bike - Trek Mad One
Warm day trying to keep high cadence - pushing up the hills.
Both knees felt ok - 2 mins quicker than 3 weeks ago.
Thursday Feb 21, 2019 #
Run 14:46 [2] 1.12 mi (13:11 / mi)
ahr:136 max:147 shoes: Asics Gel Kinsei 5 pair2
Run 31:00 [3] 2.21 mi (14:02 / mi)
ahr:129 max:148 shoes: Asics Gel Kinsei 5 pair2
Run 12:10 [3] 1.06 mi (11:29 / mi)
ahr:136 max:149 shoes: Asics Gel Kinsei 5 pair2
Tuesday Feb 19, 2019 #
Note
(sick)
Sunday Feb 17, 2019 #
Note
(sick)
Saturday Feb 16, 2019 #
Note
(sick) (rest day)
Friday Feb 15, 2019 #
Swim 30:00 [3]
Good nights kip - very quiet in pool.
Core 1:00:00 [4]
Thursday Feb 14, 2019 #
Walk 1:53:54 [4] 4.0 mi (28:29 / mi) +700m 18:27 / mi
ahr:103 max:142 shoes: HS Soil Shakers
Out with Derek Fryer, Simon Cane, Jackie Chapman & Jerry Purkis.
Walk 4:06:13 [3] 8.71 mi (28:16 / mi) +674m 22:47 / mi
ahr:101 max:136 shoes: HS Soil Shakers
Joined by Dick Towler who led the way from then on.
Wednesday Feb 13, 2019 #
Swim 30:00 [3]
Good nights kip - feeling better.
Run 42:14 [3] 3.8 mi (11:07 / mi) +155m 9:52 / mi
ahr:134 shoes: Hoka Speedgoat 2
Core 15:00 [3]
1. Side squat walk (high band) x 10
2. Side squat walk (low band) x 10
3. Squat x 15
30secs rest - 3 sets
4. Single leg squats x 5 each side
5. Single leg deadlift x 5 each side
30secs rest - 2 sets
6. Hip thrusts x 15
7. Single leg hip thrusts x 10 each leg
30secs rest - 2 sets
Boy those single leg squats are hard with a sore hip :o(
Tuesday Feb 12, 2019 #
Run 1:08:16 [4] 4.95 mi (13:48 / mi) +234m 12:02 / mi
ahr:143 max:161 shoes: INOV8 X-Claw 275
4th poor nights sleep in a row so feeling jaded before I started.
Climb up Shooting House hill seemed ok - steady away with wind behind.
Gunson Height passed ok but around windmills on Brunt Riggs strayed off-line in the mist. Some faffing through the heather to sort myself out and seemed to get very tired at this point. Left hip & glutes sore.
Struggled on across to Out Park into the wind but climb out of the valley was pitifully slow. Very tired at the finish - where has the bounce gone?
Monday Feb 11, 2019 #
Swim 30:00 [3]
Quiet - feeling very tired after three poor nights sleep..
Note
Sunday Feb 10, 2019 #
Orienteering 1:09:30 [4] 6.5 km (10:42 / km) +200m 9:16 / km
Error at #2 where control number obscured extra crag, and at #8 where control number obscured broken wall.
On reflection I had a poor plan towards the end of leg #2 and didn't look at my compass. When I did take bearings going downhill on the slope between #9 & #10 and #13 & #14 then direction (surprisingly) wasn't an issue.
Lots of twists & turns on the course and pleasant winters day to be out.
Saturday Feb 9, 2019 #
Run 15:00 [2] 0.8 mi (18:45 / mi)
shoes: Hoka Speedgoat 2
Run race 29:13 [5] 3.18 mi (9:11 / mi)
ahr:157 max:170 shoes: Hoka Speedgoat 2
Tail of a big storm came through - interesting driving over Shap Summit in wind & rain at 8am.
Course is two twisting loops and running into 40mph gusts of wind wasn't easy. Tried to take start slow but still feeling spent by the end :o(.
Run 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Hoka Speedgoat 2
Orienteering 20:00 [2] 1.8 mi (11:07 / mi)
shoes: Hoka Speedgoat 2
Note
Friday Feb 8, 2019 #
Swim 28:00 [3]
Busyish - feeling better.
Circuit Training 45:00 [4]
Thursday Feb 7, 2019 #
Note
Run 1:00:30 [3] 4.76 mi (12:43 / mi) +175m 11:24 / mi
shoes: Kalenji Kiprun XTR6
Tried to effort the climbs in 7acre field, Wall Nook good - put up Roe deer. Climb to Over Ridge involved faffing through marshy field and above Burns Farm was a solid effort.
Felt right knee on first climb and careful after that.
Last green lanes involved 2 x 1min effort and 1 x 3min effort.
Wednesday Feb 6, 2019 #
Swim 30:00 [3]
Busyish - feeling better.
Run 45:58 [3] 4.06 mi (11:19 / mi) +100m 10:31 / mi
ahr:126 shoes: Asics Gel Kinsei 5 pair2
Tuesday Feb 5, 2019 #
Run 1:02:29 [3] 4.88 mi (12:48 / mi) +234m 11:09 / mi
ahr:140 max:150
Out Park, windmills at Brunt Riggs, Gunson Height, Shooting House Hill. Cold breeze from south east.
Felt right knee on climbs but no real pain - is the easiest I have felt on this run for a long, long time. 5 mins quicker than the middle of January . . .
Monday Feb 4, 2019 #
Swim 30:00 [3]
Busyish - not feeling great - low energy.
Sunday Feb 3, 2019 #
Run 14:07 [2] 1.12 mi (12:36 / mi)
ahr:117 shoes: Hoka Speedgoat 2
Walk 28:54 [2] 2.14 mi (13:30 / mi)
ahr:103 shoes: Hoka Speedgoat 2
5min walk - 90sec run - 2min walk x 6.
Run 46:29 [3] 4.17 mi (11:09 / mi)
ahr:132 shoes: Hoka Speedgoat 2
Saturday Feb 2, 2019 #
Run 2:00:06 [3] 7.09 mi (16:56 / mi) +175m 15:44 / mi
ahr:125 max:148 shoes: INOV8 X-Claw 275
Frozen snow & ice underfoot so wore new Mudclaw 275s. Keeping things slow and easy in new shoes.
Up to windmills, along Gunson Height, Shooting House Hill. Checked out road where usually access and still ice cover in patches. Back over Out Park, Friars Ground and back through windmills over Brunt Riggs.
Really slow last climb trying to keep going through the heather - descent ok back to car.
Felt right knee throughout although no real pain just discomfort. No blisters from shoes :o).
Friday Feb 1, 2019 #
Swim 30:00 [3]
Again no real pain in right knee on push-off from wall.