Training Log Archive: RichTIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
8 AM
Swim 42:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb); 2br. 1300m. Pool busy.
Thursday Sep 29, 2016 #
6 PM
Run 26:00 [3]
Loop down to the Ropewalk, cross lane & back up North Lonsdale road to CoOp.
Wednesday Sep 28, 2016 #
8 AM
Swim 42:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb); 2br. 1300m. Pool busy.
11 AM
Note
Dave Jackson massage - working on back.
Tuesday Sep 27, 2016 #
9 AM
Note
Helping clear front garden - tweaked back (again).
Monday Sep 26, 2016 #
9 AM
Swim 44:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb); 2br. 1300m. Pool busy.
4 PM
Run 37:15 [3] 3.6 mi (10:21 / mi)
Same run as Friday but in wind and rain - very autumnal.
5 mins quicker - ran on "feel" without garmin - breathing comfortable.
North Lonsdale road, down to cross lane, back via Sports Centre, up Croftlands, Central drive, big dipper.
5 mins quicker - ran on "feel" without garmin - breathing comfortable.
North Lonsdale road, down to cross lane, back via Sports Centre, up Croftlands, Central drive, big dipper.
Sunday Sep 25, 2016 #
1 PM
Note
8 hour coach journey back from JIRCs relay at Forvie.
Saturday Sep 24, 2016 #
1 PM
Run 20:00 [1]
Jogging around JIRCs warm-up area between coach park and start.
Friday Sep 23, 2016 #
7 AM
Note
Woke with a very sore back, especially left side.
10 AM
Run 41:57 [3] 3.6 mi (11:39 / mi)
ahr:123 max:138
Over to North Lonsdale road, down to cross lane, back via Sports Centre, up Croftlands and back via uvhs. Slow shuffle for the most part turning the legs over.
5 PM
Note
Coach to Dunblane on way to JIRCs near Aberdeen.
Thursday Sep 22, 2016 #
10 AM
Bike 2:15:00 [3]
shoes: Bike - Trek Mad One
Out past Old Hall Farm to Netherhouses. Across to Red Lion at Lowick, up west side of Coniston to Torver, then Coniston town. Back on east side of lake past Brantwood into the headwind.
Wearing a backpack so pretty pleased with the time.
Wearing a backpack so pretty pleased with the time.
Wednesday Sep 21, 2016 #
8 AM
Swim 44:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb); 2br. 1300m. Pool busy.
12 PM
Note
Massage with Dave Jackson
4 PM
Orienteering 30:00 [3] 1.54 mi (19:29 / mi)
ahr:106 max:136
Height Spring Wood - UVHSOC training.
Loop C - 2.1km - humid evening.
Loop C - 2.1km - humid evening.
Orienteering 20:17 [3] 1.04 mi (19:30 / mi)
ahr:110 max:136
Loop A - 1.2km.
5 PM
Orienteering 9:51 [3] 0.56 mi (17:36 / mi)
ahr:116 max:136
Loop D - 800m.
Orienteering warm up/down 3:00 [1]
Tuesday Sep 20, 2016 #
10 AM
Run 1:37:19 [4] 7.88 mi (12:21 / mi)
ahr:137 max:166
Out from Bardsea with the Old Gits. Over Birkrigg, down into Urswick past Tarn and head towards Dalton. Loop back via green lanes to Birkrigg and Bardsea. Warm day and pushed hard at the start.
Monday Sep 19, 2016 #
11 AM
Orienteering 1:00:00 [1]
Faffing with Roger on Bigland slopes checking map and controls. Actually 3hrs.
Sunday Sep 18, 2016 #
10 AM
Run 1:45:42 [3] 7.96 mi (13:17 / mi)
ahr:124 max:139
Swarthmoor Hall, Trinkeld Farm, Iron Age Hill Fort, Great Urswick, green lane around to Sunbrick, Birkrigg, green lane to Mount Barrow & footpaths, finish along coast road.
Aim to keep hr <140.
Aim to keep hr <140.
Saturday Sep 17, 2016 #
11 AM
Walk 1:00:00 [2]
From 3 shires inn up onto Lingmoor.
12 PM
Run 22:00 [3]
Jog down off the top of Lingmoor back to 3 shires to begin marshalling fell race.
Friday Sep 16, 2016 #
11 AM
Run 56:53 [5] 4.81 mi (11:50 / mi)
ahr:150 max:168 shoes: VJ Sticky
OMG. Out with Angus Dobson.
Chasing the Dobinator up every hill - started up Out Park, Brunt Riggs, along Gunson Height and finish on Shooting House Hill. Could feel I was being dragged along as the boy jogged up every hill.
Fastest ever time for this loop.
Dobbo was gracious enough to say he was tired at the top of the climbs :-).
Chasing the Dobinator up every hill - started up Out Park, Brunt Riggs, along Gunson Height and finish on Shooting House Hill. Could feel I was being dragged along as the boy jogged up every hill.
Fastest ever time for this loop.
Dobbo was gracious enough to say he was tired at the top of the climbs :-).
Thursday Sep 15, 2016 #
11 AM
Bike 1:10:00 [3]
shoes: Bike - Fondriest
Out with Angus Dobson on the bikes. Up Old Hall road, through Netherhouses, back up past Osmerthley Moor to top of Harlock Hill. Drop down to Marton and loop back via Loppergarth, Pennington & Swarthmoor.
Wednesday Sep 14, 2016 #
8 AM
Swim 40:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb). 1250m.
Tuesday Sep 13, 2016 #
10 AM
Run 2:01:42 [3] 7.07 mi (17:13 / mi)
ahr:126 max:155
Start at High Newton, heading out towards Seattle Woods. Loops around footpaths that were either head high with bracken or ankle deep in water.
Very humid morning, lots of standing around and very nettly towards the end.
Very humid morning, lots of standing around and very nettly towards the end.
Monday Sep 12, 2016 #
9 AM
Swim 40:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb); 2br. 1300m.
3 PM
Bike 8:00 [3]
Up to Swarthmoor to collect mobile.
Bike 59:00 [3]
Out to Birkrigg Park, back of Dalton, Dendron, Gleaston, Scales & Birkrigg.
Started steady but good effort back in from Gleaston.
Started steady but good effort back in from Gleaston.
Sunday Sep 11, 2016 #
11 AM
Walk 2:50:00 [3]
Out on the hills. From Torver slog up White Maiden, jog along ridge to Brown Pike, Dow Crag & Old Man. Steady descent down through quarries back in.
Cool on top in wind.
Cool on top in wind.
Saturday Sep 10, 2016 #
12 PM
Note
NWJS at Beacon Fell - driving the Lakeland minibus - lots of standing around.
Friday Sep 9, 2016 #
11 AM
Bike 45:30 [3]
shoes: Bike - Fondriest
Along coast road to Roose roundabout. Into a head/cross wind the whole way :-(.
12 PM
Bike 33:30 [3]
shoes: Bike - Fondriest
Coast road back in - passed by another rider with BMC kit. He managed to get 25m before I thought he's not going sooo much quicker . . . so I buried myself and held him at that gap until he pulled off into Aldingham just before the climb. Wind blustery on return.
Thursday Sep 8, 2016 #
4 PM
Run 37:00 [3]
Alongside Ford Park, up Hoad, along to Flan Fell & back in via Gill Banks.
Warm humnid afternoon but felt surprisingly bouncy whilst cruising.
Warm humnid afternoon but felt surprisingly bouncy whilst cruising.
Wednesday Sep 7, 2016 #
8 AM
Swim 45:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb); 2br. 1300m.
5 PM
Bike 30:00 [3]
shoes: Bike - Fondriest
Out to Birkrigg Park, Urswicks, Scales & back to Birkrigg to visit UVHS O Champs.
6 PM
Bike 5:00 [3]
shoes: Bike - Fondriest
Back home.
Tuesday Sep 6, 2016 #
12 PM
Run 1:05:22 [3] 4.89 mi (13:22 / mi) +200m 11:52 / mi
ahr:144 max:168 shoes: Salomon Fellcross
Kirkby Moor. Very misty, windy day after a very wet night - in longs and a jacket.
Shooting House Hill first, wrong line off summit - along Gunson Height. Strange loop around windmills in mist, then direction ok back to climb onto Out Park. HR 165 on push to windmills and climb to Out Park.
Shooting House Hill first, wrong line off summit - along Gunson Height. Strange loop around windmills in mist, then direction ok back to climb onto Out Park. HR 165 on push to windmills and climb to Out Park.
Monday Sep 5, 2016 #
8 AM
Swim 45:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 10xcr(pb); 2br. 1300m.
Feeling tired.
Feeling tired.
4 PM
Core 30:00 [3]
2 Sets
stationary lunge, kayak, plank, rear lunge, squats, side plank, forward lunge, deltoid raise, squats
stationary lunge, kayak, plank, rear lunge, squats, side plank, forward lunge, deltoid raise, squats
Sunday Sep 4, 2016 #
1 PM
Run 1:06:00 [3] 5.0 mi (13:12 / mi)
Walk/run with Rachel. Starting in Swarthmoor, out over Hill Fort to Urswick, up road to Birkrigg, green lane back to edge of Ulverston and field paths to Swarthmoor. Very warm.
Saturday Sep 3, 2016 #
1 PM
Orienteering race 1:20:19 [4] 7.1 km (11:19 / km) +190m 9:59 / km
Ainsdale Dunes Regional Event - Another very rainy, wet event.
Started out in woods heading south. One 90 second error where I left #6 without a plan and just a bearing (but didn't look at it enough). After that focussed and spiked most controls.
Forgotten how much bilberry & bramble vegetation on the open area to slow progress.
Started out in woods heading south. One 90 second error where I left #6 without a plan and just a bearing (but didn't look at it enough). After that focussed and spiked most controls.
Forgotten how much bilberry & bramble vegetation on the open area to slow progress.
Friday Sep 2, 2016 #
8 AM
Swim 40:00 [3]
2br; 10xcr(pb); 10xcr; 10xcr(pb); 10xcr; 2br. 1050m
11 AM
Orienteering 1:15:00 [2]
Roanhead sand dune training with Lucy, Dil & Alex.
Thursday Sep 1, 2016 #
8 AM
Note
Woke up with left eye very sore - miss swim this morning.