Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 31 days ending Jan 31, 2017:

activity

time

miles

Run

15:23:43

67.23

108.19

Swim

8:55:00

Orienteering

6:41:12

5.2

8.37

Bike

1:36:00

Core

1:20:00

Walk

1:00:00

Total

34:55:55

72.43

116.56

2:30

0:00

» now

Tuesday Jan 31, 2017 #

10 AM

Run 2:08:00 [3] 7.0 mi (18:17 / mi)

From Rothay Hotel, Grasmere. Very wet, felt overdressed at times, cold others. After 3 very poor nights sleep so tired from the off.

Monday Jan 30, 2017 #

8 AM

Swim 25:00 [4]

Wooton Basset pool 25m.
Didn't realise session stopped at 8:30am so a frantic 25minute thrash.

10 AM

Note

Drive back to Cumbria.

Sunday Jan 29, 2017 #

12 PM

Orienteering race 1:16:12 [4] 5.2 mi (14:39 / mi)

BKO Concorde Chase - Hawley & Hornley Commons.
Slow & steady from the off - feeling tired.

Saturday Jan 28, 2017 #

3 PM

Run 32:00 [3] 3.0 mi (10:40 / mi)

Easy loops around Brinkworth with Howard.

Friday Jan 27, 2017 #

10 AM

Run 56:18 [3] 5.17 mi (10:53 / mi)
ahr:140 max:164 shoes: Hoka road

From Melksham through Beanacre to Whitley & back via Shaw.

Thursday Jan 26, 2017 #

8 AM

Swim 40:00 [3]

Melksham Blue pool 33m.
2br; 10cr(pb); 6cr; 10cr(pb); 6cr; 4cr(pb) - 1270m.

3 PM

Run 33:00 [2] 2.5 mi (13:12 / mi)
shoes: Hoka Mafate trail

Met up with Grev in Bathford.
Brisk walk up to trig point & then jog loop through woods for return.

Wednesday Jan 25, 2017 #

8 AM

Swim 40:00 [3]

Melksham Blue pool 33m.
2br; 6cr(pb); 6cr; 6cr(pb); 6cr; 6cr(pb); 6cr; 2br - 1330m.

3 PM

Run 41:00 [5] 4.0 mi (10:15 / mi)
shoes: Hoka Mafate trail

Out from West Yatton with John D.
3rd mile loops through fields but remainder on road. Last mile back brutal.

Tuesday Jan 24, 2017 #

8 AM

Swim 40:00 [3]

Ulverston Pool - 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 1300m.

Monday Jan 23, 2017 #

1 PM

Note

Dave Jackson massage.

7 PM

Run 1:04:41 [3] 5.56 mi (11:38 / mi)
ahr:140 max:165 shoes: Hoka road

Out from Glaxo with HHH. Managed to lose the group I was with as they crossed paths with another. Out to Croftlands and across past Swarthmoor towards Pennington & back in via Hill Foot. Hip sore, so stopped as I was coming back past my house.

Sunday Jan 22, 2017 #

8 PM

Run 23:07 [3] 2.22 mi (10:25 / mi)
ahr:138 max:152 shoes: Hoka road

Around Swarthmoor with Rachel.

Run warm up/down 6:01 [1] 0.4 mi (15:02 / mi)
ahr:122 max:143 shoes: Hoka road

Saturday Jan 21, 2017 #

1 PM

Run 1:19:45 [2] 4.72 mi (16:54 / mi)
ahr:129 max:158 shoes: Hoka Mafate trail

Kirby Moor loop on a cold windy day. Glutes & piriformis feeling sore after yesterdays squats and lunges. All of the hills were a struggle and barely able to raise more than a shuffle. HRM crap as seemed to stick at points.
Not sure if wearing the trail shoes is good through the heather.
Felt like a GRAAC - get round at all costs.

Friday Jan 20, 2017 #

9 AM

Swim 35:00 [3]

Ulverston Pool - 25m. Didn't feel good.
2br; 10cr(pb); 10cr; 10cr(pb); 10cr; 2br - 1100m.

4 PM

Core 20:00 [2]

step ups(20 each leg), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward single leg swivel(20 each leg), forward lunge(20), deltoid raise(20), squats(20)

first core session of the year - wobbling like a ship in a storm

Thursday Jan 19, 2017 #

8 AM

Swim 40:00 [3]

Ulverston Pool - 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 1300m.

1 PM

Run warm up/down 13:17 [2] 1.0 mi (13:17 / mi)
ahr:153 max:161 shoes: Hoka road

Jog out along DaltonGate to Swarthmoor. HR seems odd.

Run tempo 33:47 [4] 2.99 mi (11:18 / mi)
shoes: Hoka road

Tempo along Swarthmoor Hall Lane - x-roads to Swarthmoor Hall footpath

1min 42s - 0.11miles - jog to drop hr to 125
4min 09s - 0.50miles - ahr 156/ mhr 162 - tempo slightly downhill
2min 30s - 0.09miles - jog to drop hr to 125
4min 27s - 0.49miles - ahr 157/ mhr 164 - tempo slightly uphill
2min 27s - 0.09miles - jog to drop hr to 125
4min 04s - 0.50miles - ahr 158/ mhr 165 - tempo slightly downhill
2min 33s - 0.09miles - jog to drop hr to 125
4min 33s - 0.49miles - ahr 162/ mhr 166 - tempo slightly uphill
3min 18s - 0.13miles - jog to drop hr to 125
4min 04s - 0.50miles - ahr 159/ mhr 166 - tempo slightly downhill

Run warm up/down 14:12 [2] 0.95 mi (14:57 / mi)
ahr:149 max:166 shoes: Hoka road

Back in via Big Dipper. HR didn't want to drop - high just jogging along past UVHS.

Wednesday Jan 18, 2017 #

10 AM

Walk 1:00:00 [2]

Walking walls & fences with John Britton.
Actually 7 hours on our feet - tired at end. Decided not to attend night event as little energy.

Tuesday Jan 17, 2017 #

10 AM

Run 1:38:12 [3] 6.49 mi (15:08 / mi)
ahr:138 max:165

Run out from Kendal, Natland side with old gits in drifting rain. Muddy, lots of stiles. Very tired after about 75minutes so cut loop short and back along road.

Monday Jan 16, 2017 #

9 AM

Swim 40:00 [3]

Ulverston Pool - 25m. Felt ok - better stroke.
2br; 10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb); 2br - 1300m.

1 PM

Note

Dave Jackson massage.

Sunday Jan 15, 2017 #

11 AM

Orienteering 30:00 [1]

Faffing in Blakeholme, helping with Club Champs.

Saturday Jan 14, 2017 #

8 AM

Note

Coaching Conference at Crewe all day.

Friday Jan 13, 2017 #

9 AM

Swim 45:00 [3]

Ulverston Pool - 25m. So tired - poor stroke.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 1300m.

1 PM

Run 28:11 [2] 2.55 mi (11:03 / mi)
ahr:138 max:149 shoes: Hoka road

Usual easy leg turnover down to Ropewalk, back via Swimming Pool. Very cold blustery wind.

Thursday Jan 12, 2017 #

12 PM

Run 14:12 [2] 1.0 mi (14:12 / mi)
shoes: Hoka Mafate trail

Out around Dalton Gate to Gill Banks. HRM giving spurious readings to begin.

Run 8:27 [2] 0.52 mi (16:15 / mi)
ahr:132 max:155 shoes: Hoka Mafate trail

Flanks of Flan Fell.

Run 14:40 [2] 1.0 mi (14:40 / mi)
ahr:131 max:149 shoes: Hoka Mafate trail

Along to Hoad.

Run 11:12 [2] 1.0 mi (11:12 / mi)
ahr:134 max:147 shoes: Hoka Mafate trail

Descend off Hoad & around Ford Park.

Run 2:17 [2] 0.18 mi (12:40 / mi)
ahr:139 max:142

Lightburn road.

Note

Out in very cold windy showery conditions. Just trying to get legs to turn over.

Wednesday Jan 11, 2017 #

8 AM

Swim 45:00 [3]

Ulverston Pool - 25m. Steady. Trying to remember changed stroke - feels strange.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb); 2br - 1300m.

3 PM

Note

Managed to not put left orthotic in shoe before session - gait felt weird throughout :).

Run warm up/down 12:08 [2] 1.0 mi (12:08 / mi)
ahr:136 shoes: Hoka road

Main road out to Swarthmoor.

Run tempo 30:33 [4]

Tempo along Swarthmoor Hall Lane - x-roads to Swarthmoor Hall footpath

1min 16s - 0.12miles - jog to drop hr below 120
3min 45s - 0.44miles - ahr 140/ mhr 173 - tempo slightly downhill & downwind
1min 29s - 0.08miles - jog to drop hr below 120
4min 37s - 0.44miles - ahr 137/ mhr 149 - tempo slightly uphill & upwind
2min 47s - 0.14miles - jog to drop hr below 120
3min 31s - 0.44miles - ahr 148/ mhr 165 - tempo slightly downhill & downwind
2min 30s - 0.11miles - jog to drop hr below 120
4min 47s - 0.44miles - ahr 147/ mhr 158 - tempo slightly uphill & upwind
hail storm started
2min 20s - 0.10miles - jog to drop hr below 120
3min 31s - 0.44miles - ahr 155/ mhr 171 - tempo slightly downhill & downwind

Run warm up/down 14:00 [2] 1.0 mi (14:00 / mi)
ahr:132 max:145 shoes: Hoka road

Jog back along Swarthmoor Hall Lane sheltering from hail behind hedge. Back via big dipper.

Tuesday Jan 10, 2017 #

11 AM

Orienteering 2:30:00 [1]

Wandering around Blakeholme sticking yellow sticks in the ground in preparation for weekend races.
Feeling very tired.

Monday Jan 9, 2017 #

10 AM

Swim 45:00 [3]

Improvers session - reduced strokes from 30 to 25 - excellent!

1 PM

Note

Dave Jackson massage.

5 PM

Run 29:00 [3] 2.6 mi (11:09 / mi)
ahr:144 max:152 shoes: Hoka road

Down to Ropewalk, back via Swimming Pool. Slow & steady - left hip sore.
Not sure hrm is giving me accurate feedback.

Sunday Jan 8, 2017 #

9 AM

Orienteering 30:00 [2]

Jog around Tarn Hows checking kites still in place.

1 PM

Orienteering 30:00 [2]

Jog around Tarn Hows collecting in controls.

2 PM

Orienteering 10:00 [2]

Checking all controls collected.

Saturday Jan 7, 2017 #

8 AM

Run warm up/down 8:00 [1]

9 AM

Run race 29:50 [5] 3.11 mi (9:36 / mi)
ahr:163 max:176 shoes: Hoka Mafate trail

Fell Foot Park run. Misty morning and felt very hard once my HR above 160. Couldn't get it to drop and very slow pace. Left calf sore and felt it was about to cramp, but didn't.
Splits 8.52; 9.29; 9.51; 1.21.

Run warm up/down 5:00 [1]

Friday Jan 6, 2017 #

8 AM

Swim 45:00 [3]

Ulverston Pool - 25m. Steady.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 1300m.

1 PM

Orienteering 1:15:00 [2]

Bumble around Tarn Hows in drifting rain putting out kites for Sunday.

Thursday Jan 5, 2017 #

11 AM

Bike 35:00 [3]
shoes: Bike - Fondriest

Out along Coast road. Reached Sea Wood and then turned back - gloves weren't good enough and fingers in agony in the bitter cold.

1 PM

Core 1:00:00 [1]

Pilates with Claire.

4 PM

Note

Eye infection this afternoon - many hours sat in darkened room :-(.

Wednesday Jan 4, 2017 #

9 AM

Swim 45:00 [3]

Ulverston Pool - 25m. Steady.
2br; 10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb); 2br - 1350m.

4 PM

Run 47:36 [3] 3.67 mi (12:58 / mi)
ahr:138 max:152 shoes: Hoka Mafate trail

Gill Banks, Flanks of Flan Fell, Hoad.
Cold, sunny day. Sluggish in the cold..

Tuesday Jan 3, 2017 #

11 AM

Note

Dave Jackson sports massage. Rest day.

Monday Jan 2, 2017 #

10 AM

Swim 50:00 [3]

Ulverston Pool - 25m. Steady.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 1300m.

3 PM

Run 45:17 [3] 3.6 mi (12:35 / mi)
ahr:142 max:165

Gill Banks, Flanks of Flan Fell, Hoad.
Cold, sunny day. Left hip sore, struggling to keep form towards the end.

Sunday Jan 1, 2017 #

1 PM

Bike 1:01:00 [4]
shoes: Bike - Fondriest

Decided to start the year with a bike out on nice sunny day.
Usual loop of Croftlands, Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswick and home. Going for it at the end trying to get under the hour . . .

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