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Training Log Archive: RichT

In the 30 days ending Nov 30, 2017:

activity	#	time	miles	km	+m
Run	13	9:42:58	43.4	69.84
Orienteering	5	7:36:15	6.0	9.66
Swim	9	4:25:00
Core	9	4:20:00
Walk	2	2:43:47	5.61	9.03
Bike	2	2:35:00
Circuit Training	2	2:00:00
Total	42	33:23:00	55.01	88.53

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Thursday Nov 30, 2017 #

10 AM

Note

Dave Jackson massage - soooore left hip.

Tuesday Nov 28, 2017 #

11 AM

Walk 1:00:00 [2]

Walk with Rachel over Kikby Moor. Sunny day although chilly. Hip very sore at the end.

Monday Nov 27, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
10cr(pb); 6cr; 10cr(pb); 6cr; 8cr(pb). 1000m. Hip sore.

Sunday Nov 26, 2017 #

9 AM

Note
(injured)

Coaching with NWJS at JROS Hawkshead. Hip sore so no running.

Saturday Nov 25, 2017 #

11 AM

Run 41:20 [3] 3.36 mi (12:18 / mi)
ahr:137 max:160 shoes: Hoka Mafate trail

Gill banks, Flan Fell, Hoad loop. Cold day but well wrapped up.
Coming off Hoad left hip became really painful and stopped and walked from Tank O.

Friday Nov 24, 2017 #

12 PM

Run 48:45 [3] 4.27 mi (11:25 / mi)
ahr:140 max:162 shoes: Hoka Mafate trail

From sea wood around little Birkrigg. Drop to Bardsea, along shore to Baycliff and climb sunbrick lane.
Day sunny but cold - hat & gloves to start. Felt hip all the time.

5 PM

Core 25:00 [3]

stationary lunge(10 each leg), squats(20), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), single leg swivel (5 each leg), stationary lunge(10 each leg). deltoid raise(20), squats(20).

Thursday Nov 23, 2017 #

12 PM

Note
(rest day)

Dave Jackson massage.
Left hip flexor/itb/piriformis tight.

Wednesday Nov 22, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m.

5 PM

Core 15:00 [3]

Tuesday Nov 21, 2017 #

10 AM

Run 1:50:17 [3] 8.17 mi (13:30 / mi)

Old gits run from Kendal Golf Club across Cunswick Scar & around bridlepaths. Some tracks shin deep in water and rained throughout. Hard going in muddy conditions.

Monday Nov 20, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m.

2 PM

Run 40:05 [3] 3.09 mi (12:58 / mi)
ahr:134 max:156 shoes: Hoka Mafate trail

Birkrigg & Sea Wood with Rachel.

7 PM

Circuit Training 1:00:00 [3]

UTC Circuits

Sunday Nov 19, 2017 #

7 AM

Run 31:57 [2] 2.27 mi (14:05 / mi)
ahr:123 max:149 shoes: Hoka Mafate trail

Map run around Moseley Green from ParkEnd. Early morning joggette before BSOC2017.

Saturday Nov 18, 2017 #

1 PM

Orienteering 45:00 [1]

Jog around Cannop Ponds, Forest of Dean at BSOC Training day.

Friday Nov 17, 2017 #

8 AM

Swim 20:00 [3]

Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 700m - quick sess before leaving for Skipton.

11 AM

Core 1:00:00 [3]

Hard session with Katy Taylor.

Thursday Nov 16, 2017 #

10 AM

Note

Dave Jackson massage - sorted left leg - oh the pain . . .

1 PM

Orienteering 1:50:00 [1]

Wandering around Grizedale Forest checking things for Xmas Bash. Spent a very disagreeable 10 minutes trying to get through some xmas trees - need to plan course around those :o).

Wednesday Nov 15, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m.

1 PM

Bike 1:22:00 [3]
shoes: Bike - Fondriest

Out along coast road to Roa O and back. Bike not happy, neither were my legs. 39mins out, 43mins return.

Tuesday Nov 14, 2017 #

5 PM

Core 35:00 [2]

band exercises, stationary lunge(10 each leg), squats(20), kayak(20), plank(1min), split squats (10 each leg), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), single leg swivel (5 each leg), stationary lunge(10 each leg). deltoid raise(20), squats(20).

7 PM

Run 17:41 [2] 1.75 mi (10:06 / mi)
shoes: Hoka road

Short run in the dark and wet with Rachel.

Monday Nov 13, 2017 #

8 AM

Swim 35:00 [3]

Ulverston Pool - 25m.
10cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 850m. Pool quiet - slow with sore legs.

Sunday Nov 12, 2017 #

11 AM

Walk 1:43:47 [2] 5.61 mi (18:30 / mi)
ahr:90 max:117

Walk from home with sore calf. Up to edge of Birkrigg and back via Hill Fort. Clear & sunny but cold.

4 PM

Core 30:00 [3]

Saturday Nov 11, 2017 #

8 AM

Run warm up/down 10:00 [2]
shoes: Asics Gel Kinsei 5

9 AM

Run 25:32 [4] 3.12 mi (8:11 / mi)
shoes: Asics Gel Kinsei 5

Barrow Park Run. Started steady, trying to keep up with Dave from Walney Wind Cheeters, V80+. Only managed to "drop" him on third lap up the three hills. Left calf tightened in last half mile.
Bit of a rush this am so didn't put orthotics in shoes - probably cause of calf tightness.

Run warm up/down 12:00 [1]
shoes: Asics Gel Kinsei 5

Friday Nov 10, 2017 #

1 PM

Run 1:08:38 [3] 4.86 mi (14:07 / mi)
ahr:142 max:176 shoes: Salomon Fellcross

Bad nights sleep - went shopping in CoOp and nearly fainted so bought some CocoPop energy bars.

Decided I would still get out and complete a Kirkby Moor GRAAC - Get Round At Any Cost. Missed the weather window so started just as a squall of rain came through and it was windy and wet throughout - definitely autumnal. Real shuffle through Brunt Knotts heather slopes around windmills but nice to be blown along the skyline to Shooting House Hill.

Very surprised with how fast time is.

5 PM

Core 5:00 [1]

Band exercises.

Thursday Nov 9, 2017 #

11 AM

Note

Sports massage.

6 PM

Core 15:00 [3]

Stationary lunge, squats, band exercises, plank and side plank.

Wednesday Nov 8, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m. Pool quiet - I'm still tired.

12 PM

Bike 1:13:00 [3]
shoes: Bike - Trek Mad One

Birkrigg, Scales, Gleaston, Dendron, Urswick, home.
Taking it steady on a cold day but surprised how slow I was.

Tuesday Nov 7, 2017 #

10 AM

Run 1:47:33 [4] 8.57 mi (12:33 / mi)
ahr:146 max:161

Old Gits run from Grange Fell Golf Club. Up over Hampsfell, down through Cartmel & around surrounding woods. Turned back to climb far end of Hampsfell, traverse ridge to Tower, then turn and back to far end of Eggerslack before return through woods. Very muddy underfoot. Ran really hard through first four miles to keep with fast group, and then from mile 6 onwards on climb up to Hampsfell I was just hanging on.

5 PM

Core 15:00 [2]

Plank, squats, lunges & band exercises.