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Training Log Archive: RichT

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Swim12 6:20:00
  Orienteering5 5:27:38 8.61 13.86 33524 /31c77%
  Run7 3:57:19 15.96 25.68 100
  Core7 2:36:00
  Bike2 1:40:00
  Walk1 55:00
  Total34 20:55:57 24.57 39.55 43524 /31c77%

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Sunday Dec 31, 2017 #

10 AM

Swim 30:00 [3]

Ulverston Pool - 25m - pool really busy - session a grind.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 1000m.
3 PM

Run 24:54 [2] 2.15 mi (11:35 / mi)
ahr:133 max:155

Around Birkrigg to Little Birkrigg & return - easy with Rachel.
5 PM

Core 15:00 [2]

Saturday Dec 30, 2017 #

3 PM

Run 43:19 [3] 3.54 mi (12:14 / mi) +100m 11:15 / mi
ahr:147 max:160 shoes: Hoka Mafate trail

With Rachel from Rusland Pool, Black Beck fields, behind BB Caravan Site, through woods, back along railway embankment & then through fields.

Friday Dec 29, 2017 #

10 AM

Swim 30:00 [3]

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

Thursday Dec 28, 2017 #

11 AM

Orienteering 1:00:53 [3] *** 4.1 km (14:51 / km) +200m 11:56 / km
spiked:12/17c

Turkey Trot 2 - Blind Lane. Clear cold day - tough course.

Wednesday Dec 27, 2017 #

Note
(rest day)

Tuesday Dec 26, 2017 #

3 PM

Bike 50:00 [3]
shoes: Bike - Fondriest

Cold weather ride with Rachel. Croftlands - Birkrigg - Scales - Urswicks - Croftlands.

Monday Dec 25, 2017 #

11 AM

Run 45:00 [3]
shoes: Hoka Mafate trail

Bardsea - shoreline to Baycliff - Sunbrick Lane to Sunbrick, Little Birkrigg & down to Bardsea.
Windy but not too wet - few people out.

Sunday Dec 24, 2017 #

10 AM

Swim 30:00 [3]

Ulverston Pool - 25m
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 8cr(pb) - 1100m.
5 PM

Core 20:00 [2]

Saturday Dec 23, 2017 #

3 PM

Run 39:13 [3] 3.35 mi (11:42 / mi)
ahr:145 max:169

Birkrigg x-roads around to little Birkrigg - dickhead with dog out of control - Sea Wood - Birkrigg Trig Point.
very misty & murky towards end of day.
5 PM

Core 15:00 [1]

Friday Dec 22, 2017 #

8 AM

Swim 25:00 [3]

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

Note

Dave Jackson massage - left piriformis ouch.
5 PM

Core 16:00 [2]

Thursday Dec 21, 2017 #

7 AM

Swim 40:00 [3]

Melksham Blue Pool - 33m
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 1333m.
9 AM

Note

Drive from Melksham - Ulverston - awful journey - 7.5hours.

Wednesday Dec 20, 2017 #

12 PM

Orienteering race 43:44 [4] *** 3.27 mi (13:22 / mi)
ahr:155 max:178 spiked:12/14c shoes: Hoka Mafate trail

MLS - Frith Hill. Concerned for left hip so steady around Green course. Pretty clean through the controls, slight fumble into #1 before into the map and then another at #12 trying to find a "shallow reentrant" that wouldn't be mapped in the Lakes.
Felt hip through first 10 or 15 minutes but it settled down after that.
6 PM

Core 10:00 [2]

Tuesday Dec 19, 2017 #

12 PM

Swim 40:00 [3]

Melksham Blue Pool - 33m
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 1333m.
3 PM

Walk 55:00 [2]

Walk from Westbrook down to Chittoe Mill and below Chittoe exploring more footpaths. Lovely sunset and saw two groups of fallow deer.

Monday Dec 18, 2017 #

7 AM

Swim 40:00 [3]

Melksham Blue Pool - 33m
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 1333m.
1 PM

Run 34:08 [3] 2.38 mi (14:21 / mi)
ahr:132 max:143 shoes: Hoka Mafate trail

Westbrook to Bromham and back exploring. Very pleasant, hip not too bad.

Sunday Dec 17, 2017 #

9 AM

Swim 35:00 [3]

Melksham Blue Pool - 33m
4cr(pb); 6cr; 4cr(pb); 6cr; 4cr(pb); 6cr; 8cr(pb) - 1266m.

Saturday Dec 16, 2017 #

10 AM

Note

Drive Ulverston - Melksham.
6 PM

Run 24:43 [2] 2.15 mi (11:30 / mi)
ahr:142 max:172 shoes: Asics Gel Kinsei 5

Jog around Melksham to try and shake out legs.

Friday Dec 15, 2017 #

2 PM

Bike 50:00 [3]
shoes: Bike - Fondriest

Ride along the coast road to Aldingham and back on sunny day.
Bike has been serviced and felt brilliant - legs haven't been similarly rejuvenated and complained.

Thursday Dec 14, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m.
Pool lane busy and I couldn't get my breathing sorted.
11 AM

Note

Dave Jackson massage - elbow to the left piriformis - tears to the eyes :o(

Wednesday Dec 13, 2017 #

12 PM

Orienteering 1:00:00 [1]

Wandering around blind lane collecting kites.

Tuesday Dec 12, 2017 #

3 PM

Run 26:02 [3] 2.39 mi (10:54 / mi)
ahr:141 max:151 shoes: Hoka road

Out to North Lonsdale road, across to Rpoewalk, Siemans and back. Very cold.
Gentle leg turnover - first run for a while. Left hip flexor still sore.
C • Rpoework 3
4 PM

Core 20:00 [3]

Lunges, squats, plank(s) & band exercises. Left hip sore.

Monday Dec 11, 2017 #

9 AM

Swim 25:00 [3]

Ulverston Pool - 25m.
4cr(pb); 6cr; 4cr(pb); 6cr; 4cr(pb); 6cr; 4cr(pb). 850m.

Sunday Dec 10, 2017 #

Note

NWJS Xmas Bash - Simpson Ground - snowy.

Saturday Dec 9, 2017 #

Note

NWJS Xmas Bash - Blind Lane, Grizedale - snow showers.

Friday Dec 8, 2017 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m.
4cr(pb); 6cr; 4cr(pb); 6cr; 4cr(pb); 6cr; 4cr(pb); 6cr. 1000m.

Thursday Dec 7, 2017 #

10 AM

Note

Dave Jackson massage - left hip flexor still tight :o(.
12 PM

Orienteering 1:20:00 [1]

Wandering around Blind Lane putting out kites for NWJS Xmas Bash. Cold.

Wednesday Dec 6, 2017 #

12 PM

Swim 25:00 [3]

Ulverston Pool - 25m.
4cr(pb); 6cr; 4cr(pb); 6cr; 4cr(pb); 6cr. 750m.

Monday Dec 4, 2017 #

Note
(rest day)

Sunday Dec 3, 2017 #

11 AM

Orienteering 1:23:01 [2] 4.5 km (18:27 / km) +135m 16:03 / km

Tockholes Green course - jogging around as hip sore. Mistakes at #3 (tiny depression flag behind fallen tree) & #4 (no compass). Visiting potential control sites during second half.

Saturday Dec 2, 2017 #

Note
(injured)

Left hip still sore.

Friday Dec 1, 2017 #

11 AM

Core 1:00:00 [3]

Hour with Katy Taylor.

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