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Training Log Archive: RichT

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Run21 18:13:15 52.66 84.75 600
  Orienteering4 4:32:00 1.37 2.2
  Core4 1:38:00
  Bike1 1:25:00
  Total29 25:48:15 54.03 86.95 600

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Friday Nov 30, 2012 #

11 AM

Run 1:30:00 [2] 6.0 mi (15:00 / mi)

Rusland Valley permitted paths - managed to lose myself in High Dam - all of the frosted ground & I missed a normal track, doh! Very slow towards the end - no zip.

Thursday Nov 29, 2012 #

10 AM

Run 1:20:00 [2]
shoes: Mizuno Wave Harrier

Holker Woods - Ran a loop with Jo, checking on the map. Very mixed pace - some walking some going quite hard. Lovely day.

Wednesday Nov 28, 2012 #

6 PM

Run warm up/down 8:00 [2]
shoes: Mizuno Wave Creation 13

Jog over to Ford Park with Florrie.

Orienteering race 37:00 [3]
shoes: Mizuno Wave Creation 13

Ulverston Urban with Flo. Managed 75% of the course, Flo passed Selwyn twice efforting uphill :o).

Run warm up/down 8:00 [1]
shoes: Mizuno Wave Creation 13

Jog back from Ford Park.

Tuesday Nov 27, 2012 #

10 AM

Run long 1:30:00 [4] 6.0 mi (15:00 / mi)
shoes: Montrail Highlander

Old Gits run - Plumgarths - Cunswick Scar - Scout Scar - Cunswick Scar.
Found out BSOA selectors had used differing criteria on different school years to avoid picking UVHS junior boys - extremely angry - pace was high throughout run to try and purge anger from my system.
5 PM

Run warm up/down 12:00 [1]
shoes: Mizuno Wave Creation 13

UVHS Training - jog out with Jack Caine who had fallen down some steps at school and was struggling.

Run hills 12:00 [4]
shoes: Mizuno Wave Creation 13

5 x hill intervals up and down Conigre Road. Tired after this morning and Graham beating me :).

Run warm up/down 10:00 [1]
shoes: Mizuno Wave Creation 13

Jog back to school with Jack, Tilly & Meghan.

Monday Nov 26, 2012 #

6 PM

Run 24:00 [3]

Croftlands loop with Florrie as warm-up for BCR.

Run 27:00 [2]

Jogged reverse loop expecting to meet BCR on Big Dipper or Croftlands but didn't - deflated as didn't feel like beasting by myself.
C • sorry richard, we went up o... 1

Sunday Nov 25, 2012 #

10 AM

Orienteering 30:00 [3] 2.2 km (13:38 / km)

Lakeside weekend - Bishops Wood - Contour loop (no paths/walls/etc) in reverse, race against HCH which she won by 3mins or so :(. Good effort given I hadn't done a warm-up and did 3 superman impressions on way to first 3 controls. Coaching with James, Jamie, Helen and guest Will.

Thursday Nov 22, 2012 #

3 PM

Run 42:00 [3]

Falmouth - Loop out to beaches - watching the surf dudes in awesome swell in middle of huge storm!

Wednesday Nov 21, 2012 #

4 PM

Run 42:00 [3]

Out exploring Falmouth when visiting Katie. Surprisingly hilly.

Tuesday Nov 20, 2012 #

3 PM

Run 30:00 [2]

Easy jog around Browns Folly paths in the rain.

Monday Nov 19, 2012 #

9 AM

Run long 1:20:00 [3] 5.0 mi (16:00 / mi)

Melksham - river - pack-horse bridge - Broughton Gifford - Melksham.
Fields sodden although footpaths clear of vegetation - heavy going.

Friday Nov 16, 2012 #

Orienteering 1:25:00 [2]

In Stony Hazel tagging control sites for December coaching. Overcast and wet.

Thursday Nov 15, 2012 #

1 PM

Bike 1:25:00 [3]
shoes: Bike - Fondriest

Coast road to Bardsea, in to Birkrigg x-roads, Scales, Gleaston, Dendron, Dalton, Lindal, Loppergarth, Pennington, HillFoot. Found some sunshine on a dull misty day - easy riding.

Wednesday Nov 14, 2012 #

11 AM

Core (Strength) 38:00 [3]

Tuesday Nov 13, 2012 #

5 PM

Run 40:00 [2] 3.0 mi (13:20 / mi)

Out with young UVHS crew - Watery bottom - Ropewalk - Sports Centre - Croftlands.

Monday Nov 12, 2012 #

6 PM

Run warm up/down 40:00 [3] 3.5 mi (11:26 / mi)
shoes: Mizuno Wave Creation 13

Home - Ford Park - bottom of Hoad - Newland Bottom - Mansriggs - Newbiggin.
Out with Hollie, James, Will and Angus in the rain. Good to see them pair up and chat away as they looped out to the bottom of Kirkby Moor.

Run hills 6:00 [4] 0.4 mi (15:00 / mi)
shoes: Mizuno Wave Creation 13

Met up with BCR crew who had come staight out from the Gill.
Then steady up the hill to check out the rep. Starts gradual and then rears up to severe incline.

Run warm up/down 5:00 [1] 0.4 mi (12:30 / mi)
shoes: Mizuno Wave Creation 13

Jog back down the hill with James.

Run warm up/down 17:00 [2] 1.5 mi (11:20 / mi)
shoes: Mizuno Wave Creation 13

Jog back in with James along Old Hall Lane into driving rain. Not a nice way to finish. And then James sprinted off to chase his bus to the stop - a rare turn of speed after 70mins out with the remains of his cold.

Sunday Nov 11, 2012 #

10 AM

Note

NWJS Training Day - Bowder Stone, Borrowdale. Coaching all day so no running.

Saturday Nov 10, 2012 #

12 PM

Run race 59:37 [5] 5.0 mi (11:55 / mi) +600m 8:41 / mi

Dunnerdale Fell Race. Went over with Lindsey, Will n Angus.
Started steady and overtaken by Katie Wright & Lecky but pulled them back on the first climb. Seemed to be going ok until Great Stickle where I had a bad descent and had to slow down through lack of breath! Took a left line around marsh on ridge, but caught in some deep bits which slowed me and allowed Lecky to come back past. Final descent okish but passed by a lot of people between Great Stickle and end - descending not that great. Happy to beat the hour and only be 6mins behind Angus. Will managed a 48mins to winners 41:40mins.

Thursday Nov 8, 2012 #

7 PM

Run warm up/down 38:27 [1] 2.42 mi (15:53 / mi)
ahr:113 shoes: Saucony Grizzly Approach

Slow recovery jog around Birkrigg. Tired after house clearing.

Wednesday Nov 7, 2012 #

6 PM

Run tempo 42:38 [4] 4.8 mi (8:53 / mi)
ahr:143 max:172 shoes: Mizuno Wave Creation 13

Roads around Hill Foot, Pennington & Rosside with Hollie & Angus.
Angus bounced up the hills talking to Hollie whilst I was being beasted. Good workout.

Tuesday Nov 6, 2012 #

10 AM

Run long 1:35:00 [3] 6.0 mi (15:50 / mi)
shoes: Montrail Highlander

Old Gits run - Whitbarrow Scar. Another rainy horrible day. Very slow to start as body warmed up & trailed around with slow group.
5 PM

Run 50:00 [2]

UVHS School run. About a dozen kids turned out. Rain had stopped - did some lamppost pyramids with younger crew - Tilly, Meghan, Jack, Fiona & Thomas.
6 PM

Core (Stability) 15:00 [1]

Monday Nov 5, 2012 #

6 PM

Run tempo 1:00:00 [4] 6.0 mi (10:00 / mi)
ahr:147 max:174 shoes: Mizuno Wave Creation 13

Fartlek with Black Combe chaps. Efforting around Ullverston, up and down hills. Mike Vogler led, with slower patches I was still at 150bpm, maxing out at 170 on the hill efforts. He didn't wait for slower runners despite being asked so that pissed me off.

Sunday Nov 4, 2012 #

Note
(rest day)

Woke up tired so decided to garden - then dug quite a patch so not complete rest.
4 PM

Core (Stability) 30:00 [2]

Saturday Nov 3, 2012 #

10 AM

Orienteering 2:00:00 [1]

Coaching in Summer House Knott with Carol, and James & Daisy.
Wet driving over but cleared once we arrived. Compass session.

Friday Nov 2, 2012 #

3 PM

Core (Stability) 15:00 [2]

4 PM

Run warm up/down 39:33 [2] 2.64 mi (14:59 / mi)
ahr:129 max:141 shoes: Mizuno Wave Creation 13

Road - Rope Walk - Sports Centre - Croftlands - Meeting House - Big Dipper.
Trying to keep hr around 130 as recovery run. Problem with hrm for first 10mins and then it settled down. Amazing dark threatening clouds but no rain - had hailed earlier in the day.

Thursday Nov 1, 2012 #

1 PM

Run 15:00 [2]

Had dropped Angus, Will, Joe & Dane off at Subberthwaite with maps to navigate north to Blawith. Went and had a coffee with Sel and then planned to go for a 45min jog. Met the boys at the top of the first climb as they'd had enough after 2hours, so short run!
2 PM

Run 30:00 [3]

Back to Birkrigg x-roads. Boys jogged to Wills' as a warm down, and Angus & I ran over to & around Sea Wood and then back to car.

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