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Training Log Archive: RichT

In the 30 days ending Nov 30, 2019:

activity	#	time	miles		km		+m
Run	19	14:19:46	67.0	(12:50)	107.83	(7:58)	1057
Orienteering	5	6:12:41	16.93		27.25		450
Swim	10	4:55:00
Walk	1	4:13:00	11.0	(23:00)	17.7	(14:17)	1000
Bike	2	1:56:00
Total	36	31:36:27	94.93		152.78		2507

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Saturday Nov 30, 2019 #

2 AM

Note
(sick)

Rachel has a trapped Sciatic nerve from all of sitting down. Ambulance called. Awake from 2am to 4am. Then only couple of hours kip before collecting her from Furness General.

Had planned to do Kirby Moor fell race but have to give a miss.

1 PM

Run 53:22 [2] 3.64 mi (14:40 / mi) +100m 13:30 / mi
ahr:128 max:160 shoes: Hoka Speedgoat 3

Lovely sunny day after reported -5deg last night. Frozen slush on moorland road.
Headed up to Kirby Moor and ran an inside loop. Very steady to start on the icy tracks with wooden legs. Gradually warmed up - lovely views to Black Combe ridge. Happy to have a little bounce on last climb back to the car.

Friday Nov 29, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.

Thursday Nov 28, 2019 #

10 AM

Note

DJ massage.

11 AM

Run 1:08:30 [3] 4.79 mi (14:18 / mi) +125m 13:14 / mi
ahr:123 shoes: Hoka Speedgoat 3

Holker loop very slowly - legs feeling lumpy - mouth still sore.

Wednesday Nov 27, 2019 #

3 PM

Bike 59:30 [3]
shoes: Bike - Trek Mad One

Started past UVHS & missed Croftlands climb. Then Birkrigg, Scales, Gleaston, Dendron & std loop. Pedestrians kept on walking in middle of road without looking so made for an interesting ride trying to avoid hitting them.

Tuesday Nov 26, 2019 #

Note
(rest day)

Bad nights sleep. Mouth ulcers still painful.

Monday Nov 25, 2019 #

9 AM

Swim 25:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.

Sunday Nov 24, 2019 #

Note

Woke with mouth ulcers - not good - run down indicator.

11 AM

Run warm up/down 13:56 [2] 0.85 mi (16:23 / mi)
ahr:126 max:144 shoes: INOV8 X-Talon 225

Jog to start at Bethecar Galoppen.

12 PM

Orienteering race 1:01:46 [4] 4.15 mi (14:53 / mi) +250m 12:32 / mi
ahr:122 max:143 shoes: INOV8 X-Talon 225

Bethecar Galoppen - Blue.
Technically clean but never felt I was travelling well.

1 PM

Run 12:50 [2] 0.83 mi (15:28 / mi)
ahr:117 max:143 shoes: INOV8 X-Talon 225

Jog back to car.

Saturday Nov 23, 2019 #

2 PM

Orienteering 1:00:00 [2]

Hawkshead weekend - helping at Great Tower.

Friday Nov 22, 2019 #

11 AM

Run hills 40:45 [3] 3.72 mi (10:57 / mi) +50m 10:31 / mi
ahr:122 max:154 shoes: Asics Gel Nimbus 21

Swarthmoor to 3 bridges, back around to Pennington school. Then Pennington church, around to Rosside and descend back to 3 bridges.
Trying to be smooth with good form up the inclines.

3 PM

Note

Piers arrived. Different diet & times.

Thursday Nov 21, 2019 #

3 PM

Run 1:06:34 [3] 4.61 mi (14:26 / mi) +100m 13:32 / mi
ahr:121 shoes: Hoka Speedgoat 3

Explore from Glossop Road, Charlesworth. Along old railway tracks to Broadbottom. Cross river & climb to Hague road - follow to Hague. Descend to river bridge along bridleway and then loop around Gamesley back to Glossop Road.

6 PM

Note

Drive back to Lakes.

Wednesday Nov 20, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Busy to start then quiet.

7 PM

Note

Drive down to Charlesworth, Derbyshire.

Tuesday Nov 19, 2019 #

3 PM

Bike 56:30 [3]
shoes: Bike - Trek Mad One

Croftlands, Birkrigg, Scales, Gleaston. Back to Urswicks, Birkrigg North & home. Easy spinning the legs.

Monday Nov 18, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.

1 PM

Run 15:33 [3] 1.34 mi (11:36 / mi)
ahr:131 max:154 shoes: Hoka Speedgoat 3

From Swarthmoor jog down to Croftlands.

Run 45:41 [3] 4.12 mi (11:05 / mi)
ahr:128 max:148 shoes: Hoka Speedgoat 3

From Croftlands along coast road to Golf Course. Up to Oxley's over x-roads and back around to Swarthmoor. Lovely sunny day.

Sunday Nov 17, 2019 #

12 PM

Run tempo 55:00 [3] 5.82 mi (9:27 / mi) +89m 9:01 / mi
shoes: Asics Gel Nimbus 21

From Swarthmoor on roads, drizzly day. North Birkrigg, green lane to Lindale, cross A590 & back to Loppergarth, Pennington Church & School. Drop to cross railway at 3 bridges and back to Park Road.

Saturday Nov 16, 2019 #

3 PM

Run 1:09:10 [3] 4.91 mi (14:05 / mi) +234m 12:16 / mi
ahr:137 max:150 shoes: INOV8 X-Claw 275

Kirby Moor on a very still day. Wore 3 long bottoms & felt very hot. Wet underfoot - probably 50% running 50% stumbling.

Friday Nov 15, 2019 #

9 AM

Swim 25:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.

12 PM

Note

Rachel not so well today.

Thursday Nov 14, 2019 #

10 AM

Note

Dave Jackson massage - left leg sore per usual.

11 AM

Run 1:02:10 [4] 4.79 mi (12:59 / mi) +125m 12:00 / mi
ahr:143 shoes: INOV8 X-Claw 275

Holker loop - fartlek - trying to work hard on the ups with some jog recoveries. Trying to keep cadence high along track & fields at end.

Wednesday Nov 13, 2019 #

9 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.

3 PM

Orienteering 1:00:00 [2] 2.36 mi (25:25 / mi) +50m 23:51 / mi
ahr:104 max:145 shoes: INOV8 X-Claw 275

Exploring Rusland Beeches & Hall Brow wood in preparation for Xmas Bash. Very wet and losing light towards the end made for a very slow descent back to the car.

Tuesday Nov 12, 2019 #

6 AM

Note

Early start to drive to Glossop to see agent about house. 3hrs 10mins there in morning Manchester rush hour and rain & wind. Sub 2hrs drive back over lunchtime.

4 PM

Run 43:00 [3] 3.0 mi (14:20 / mi)
shoes: Hoka Speedgoat 3

Guess on distance - leg shake out around Little Birkrigg & Sea Wood in the gathering gloom. Sticky underfoot.

Monday Nov 11, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.

Sunday Nov 10, 2019 #

11 AM

Run warm up/down 26:25 [2] 1.51 mi (17:30 / mi)
ahr:111 max:133 shoes: INOV8 X-Talon 225

Out onto the moor.

Orienteering 49:36 [4] ***** 3.28 mi (15:07 / mi)
ahr:144 max:167 shoes: INOV8 X-Talon 225

Ran a loop - only error at one control.

12 PM

Run warm up/down 11:49 [2] 0.64 mi (18:28 / mi)
ahr:123 max:154

Saturday Nov 9, 2019 #

1 PM

Note

Drive down to Wrightington to visit Rachel.

Friday Nov 8, 2019 #

8 AM

Note

Drive Rachel down to Wrightington for her hip operation.
Back by 1pm.

2 PM

Run long 1:18:20 [3] 4.96 mi (15:48 / mi) +234m 13:46 / mi
ahr:119 max:154 shoes: Hoka Speedgoat 3

Lovely sunny day so decided to visit Kirby Moor. Realised from the outset that body not feeling good - legs heavy and achilles tendons sore. Turned into a GRAAC where I was barely able to trot downhill - walked heather corner - managed to jog up final hill.

Thursday Nov 7, 2019 #

8 AM

Swim 35:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Very busy.

4 PM

Run tempo 40:32 [3] 4.02 mi (10:05 / mi)
ahr:140 max:149 shoes: Asics Gel Nimbus 21

Same loop as yesterday but in reverse, so down to Ropewalk and then Glaxo to start, back along canal. Felt slower than yesterday but laps more even.
10.45, 9.52, 9.30, 10.11.
Concerned calves might tighten up in wind & rain but seemed ok.

Wednesday Nov 6, 2019 #

9 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb).

4 PM

Run tempo 40:54 [3] 4.01 mi (10:12 / mi)
ahr:146 max:175 shoes: Asics Gel Nimbus 21

Rainy chilly afternoon. Set of to top of Canal as warm-up, then trailed some chap down to Bay Horse where he turned around. Felt I had been working ok chasing him along & tried to keep tempo back along Lightburn road to Ropewalk. Disappointed to find splits so slow despite running in many winter layers.
12.03, 9.15, 9.23, 10.06.

Tuesday Nov 5, 2019 #

9 AM

Walk 4:13:00 [3] 11.0 mi (23:00 / mi) +1000m 17:56 / mi
shoes: INOV8 - Mudclaw 300

Start at Mungrisdale. Climb Souther Fell & along to Mousethwaite col. Follow ridge up above Scales Beck & Tarn until reach summit Blencathra in around 2hrs. Strong wind and into the cloud - forcast sunny intervals never arrived. Head north past Foule Crag and drop down the ridge before branching west to Mungrisdale Common.
Head back east to Bannerdale Crags top, and then contour around to climb Bowscale Fell. Drop off Bowscale to south side of The Tongue and followed path down to Mungrisedale. Rain started at top of Bowscale Fell so happy to finish.

That completes all of the Wainwrights in the book!

Monday Nov 4, 2019 #

Note
(rest day)

Sunday Nov 3, 2019 #

11 AM

Orienteering 2:21:19 [2] 7.14 mi (19:48 / mi) +150m 18:35 / mi
ahr:111 max:147

Easy over the moor working on detailed contour shape recognition.

Saturday Nov 2, 2019 #

8 AM

Run warm up/down 23:00 [2] 1.6 mi (14:22 / mi)
ahr:120 max:147 shoes: Hoka Speedgoat 3

Jog over to Ford Park via Dalton Gate.

9 AM

Run 27:49 [5] 3.08 mi (9:02 / mi)
ahr:162 max:180 shoes: Hoka Speedgoat 3

Ford Park run. 4 laps up the hill each with 4 x 180deg turns - 16 accelerations.

Run warm up/down 11:00 [2] 0.73 mi (15:04 / mi)
ahr:129 max:163 shoes: Hoka Speedgoat 3

Friday Nov 1, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.
In a lane with Jess Ensoll & Philippa Bell.

12 PM

Run 53:26 [3] 4.03 mi (13:15 / mi)
ahr:124 max:143 shoes: Hoka Speedgoat 3

Dalton Gate, Gill Banks (grey heron in stream!), Flan Fell, woods & Hoad.
Drizzly rain but not cold. Very easy & HR more reflective of effort.

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