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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Orienteering6 5:12:26 5.22 8.4 350
  Bike4 4:14:00
  Run8 4:00:07 11.9 19.15
  Walk3 3:48:00
  Swim6 3:32:00
  Physio exercises8 50:00
  Core2 25:00
  Total33 22:01:33 17.12 27.55 350

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Saturday Dec 31, 2016 #

10 AM

Swim 40:00 [3]

Ulverston Pool - 25m. Steady.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br - 1100m.

Friday Dec 30, 2016 #

11 AM

Orienteering 53:08 [3] 3.8 km (13:59 / km) +150m 11:41 / km

Turkey Race #3 - Tarn Hows Woods.
Another misty day - taking it steady to make sure minimal chance of falling. Plenty of wading through marshes from Martin's planning :-). Happy to finish without apparent injury.

Thursday Dec 29, 2016 #

10 AM

Swim 25:00 [3]

Quick splash before walk.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 900m.
12 PM

Walk 3:10:00 [2]

Walna Scar road, Goats Water, Coniston Old Man and down south face to Walna Scar again.

Wednesday Dec 28, 2016 #

11 AM

Orienteering 59:18 [3] 4.6 km (12:53 / km) +200m 10:35 / km

Bethecar - High Ickenthwaite - Turket race #2.
Lovely sunny day and happy to be out jogging around. Walked most of the hills and talking to several other competitors which led to a lack of concentration at points :-(.

Tuesday Dec 27, 2016 #

10 AM

Swim 40:00 [3]

Ulverston Pool - 25m. Steady.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br - 1100m.

Monday Dec 26, 2016 #

11 AM

Run 28:57 [3] 3.0 mi (9:39 / mi)
shoes: Hoka road

Hoad Hill Harriers Boxing Day handicap - nearest to estimated time.
Tried for 30mins but Rachel set off harder than me down the canal and only caught her at the end of North Lonsdale road. Taking it very easy in cold wind at the start.

Sunday Dec 25, 2016 #

11 AM

Run 25:00 [2]
shoes: Hoka Mafate trail

Xmas joggle around Birkrigg with Rachel.

Saturday Dec 24, 2016 #

12 PM

Run 35:00 [3]
shoes: Hoka road

Watery Lane, Ropewalk, West End Lane, Croftlands & Big Dipper. Into head wind on West End Lane & up Croftlands.

Friday Dec 23, 2016 #

3 PM

Swim 32:00 [3]

Ulverston Pool - 25m. Listening to storm babs outside.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br - 1100m.

Thursday Dec 22, 2016 #

8 AM

Swim 40:00 [3]

Ulverston Pool - 25m. Steady away.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br - 1100m.

Wednesday Dec 21, 2016 #

11 AM

Note

Dave Jackson massage. Sore left calf.

Tuesday Dec 20, 2016 #

10 AM

Run 50:10 [3] 4.0 mi (12:33 / mi)
shoes: Hoka Mafate trail

Out from West Yatton with John Davies & Rachel to Castle Comb and back along the Macmillan Way. Lovely trails and beech woods but cold.

Monday Dec 19, 2016 #

2 PM

Swim 35:00 [3]

Melksham pool - 33m. Right shoulder sore at end.
2br; 8cr(pb); 4cr; 8cr(pb); 4cr; 2br.

Sunday Dec 18, 2016 #

7 AM

Note

Drive down to Melksham.

Thursday Dec 15, 2016 #

10 AM

Note

L5D2018 interviews.

Wednesday Dec 14, 2016 #

9 AM

Physio exercises 5:00 [1]

11 AM

Bike 1:12:00 [3]
shoes: Bike - Fondriest

Coast road to Baycliff, climb Birkrigg, Urswicks, Stainton, Dendron, Gleaston, Scales, Birkrigg, back.
Steady on warm day - able to breathe hard & stand in the pedals on the hills without any rib pain.

Tuesday Dec 13, 2016 #

12 PM

Walk 30:00 [2]

Walk from Parkcliffe uphill to Blakeholme in the rain.
1 PM

Orienteering 1:30:00 [2]

Wander around Blakeholme taping control sites - ground sodden.
2 PM

Run 15:00 [2]

Stumble back down footpath.

Sunday Dec 11, 2016 #

11 AM

Orienteering 20:00 [2]

Some jogging around Moor Top during Day 2 of Xmas Bash.

Saturday Dec 10, 2016 #

11 AM

Orienteering 1:00:00 [3]

Thwaite Head with NWJS, Tagged onto group of W14s for Line & Control Pick exercises.

Friday Dec 9, 2016 #

9 AM

Note
(rest day)

Thursday Dec 8, 2016 #

3 PM

Bike 1:10:00 [3]

Coast road for 35 mins, then inland to Leece, back via Gleaston & Urswicks.

Wednesday Dec 7, 2016 #

9 AM

Physio exercises 5:00 [1]

11 AM

Walk 8:00 [1]
shoes: Hoka Mafate trail

Warming up striding over Birkrigg with Rachel on overcast day.

Run 30:00 [3]
shoes: Hoka Mafate trail

Trying to follow Rachel around Birkrigg & Sea Wood - slow shuffle not feeling great.

Tuesday Dec 6, 2016 #

10 AM

Physio exercises 5:00 [1]

3 PM

Bike 40:00 [3]
shoes: Bike - Fondriest

Dark, gloomy day. Quick effort through Croftlands to Birkrigg, Scales and back through Urswicks. Managed to stand up in the saddle :-) and pedal but then dismounted on the right side and that hurt the left side of my chest :-(.
4 PM

Core 15:00 [2]

stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs right arm only), forward lunge(20), deltoid raise(20) very easy, squats(20)

Physio exercises 5:00 [1]

Monday Dec 5, 2016 #

7 PM

Run 28:00 [2] 2.57 mi (10:54 / mi)
shoes: Hoka road

Easy down to Ropewalk & back across to Sports Centre. Very cold evening.

Physio exercises 5:00 [1]

Sunday Dec 4, 2016 #

11 AM

Orienteering 30:00 [2]

Holme Fell with Hawkshead weekend. Cold sunny day, stumbling around the marshes.

Saturday Dec 3, 2016 #

10 AM

Core 10:00 [1]

stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs right arm only), forward lunge(20), deltoid raise(20) very easy, squats(20)

Physio exercises 10:00 [1]

Friday Dec 2, 2016 #

10 AM

Bike 1:12:00 [3]

Coast road for 35 mins, then inland to Leece, back via Gleaston & Urswicks.

Thursday Dec 1, 2016 #

8 AM

Physio exercises 5:00 [1]

3 PM

Run 28:00 [3] 2.33 mi (12:01 / mi)
shoes: Hoka road

Out down to coast road & sports centre. Along past Siemens to bottom of Rope Walk and back in. Pleased with some 30 second strides almost feeling like running :). Breathing & chest feeling better.
4 PM

Physio exercises 10:00 [1]

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