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Training Log Archive: RichT

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Swim14 7:30:00
  Orienteering7 5:20:16 11.21 18.04 24012 /14c85%
  Run9 4:39:10 17.9 28.81 50
  Core10 3:15:00
  Bike2 2:26:00
  Walk2 2:21:39 6.53 10.51
  Circuit Training1 50:00
  Total44 26:22:05 35.64 57.36 29012 /14c85%

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Wednesday Jan 31, 2018 #

3 PM

Core 20:00 [1]

6 PM

Orienteering 31:21 [3] 1.42 mi (22:05 / mi)
ahr:105 max:142

Tarn Hows Night event. Decided to do short course. Set off without gloves into wind and sleet and fingers became frozen. In stopping to put gloves on lost concentration and missed epic first control.
Great planning by Lecky. Nailed the others.

Tuesday Jan 30, 2018 #

12 PM

Swim 45:00 [3]

Workington Pool - 25m - one other in lane - quiet.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 12cr(pb) - 1500m.
5 PM

Run 26:29 [3] 2.22 mi (11:56 / mi)
ahr:135 max:179 shoes: Asics Gel Kinsei 5 pair2

Loop from UVHS around Croftlands to CoOp and home.
High max HR for steady shuffle. Cold still not gone. Left calf still spasming - left hip sore.

Monday Jan 29, 2018 #

8 AM

Swim 30:00 [3]

Wooton Basset Pool - 25m.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb) - 1000m.
10 AM

Note

Drive back from Wiltshire.

Sunday Jan 28, 2018 #

11 AM

Orienteering race 47:50 [4] 3.24 mi (14:46 / mi) +140m 13:01 / mi
ahr:157 max:205 shoes: Kalenji Kiprun XTR6

Concorde Chase - Star Posts - Green.
Pretty clean run - left calf still problematic. No push through second half of course.
Not sure I want to believe max HR but coming out of #5 going downhill had to almost stop to catch my breath. Max HR at 220 - age should be 160bpm. Cold still hanging around.

Saturday Jan 27, 2018 #

3 PM

Core 30:00 [1]

Friday Jan 26, 2018 #

8 AM

Swim 40:00 [3]

Melksham Pool - 33m - 3 in lane - quiet.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb) - 1400m.
1 PM

Run 50:40 [3] 3.01 mi (16:50 / mi)
ahr:129 max:155 shoes: Kalenji Kiprun XTR6

Very slow explore footpaths around Chittoe & Spye Park. Everywhere very muddy and lying pools of water. Very slow going to protect calf.

Thursday Jan 25, 2018 #

8 AM

Swim 20:00 [3]

Ulverston Pool - 25m - 3 in lane - quick swim before depart Cumbria.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 700m.
10 AM

Note

Dave Jackson massage

Then drive down to Melksham.

Wednesday Jan 24, 2018 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 3 in lane - quiet.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 8cr(pb) - 1100m.
2 PM

Run 30:45 [2] 2.35 mi (13:05 / mi)
ahr:130 max:163 shoes: Kalenji Kiprun XTR6

Walked up steep face of Birkrigg and then jogged around perimeter - cold with strong winds.

Tuesday Jan 23, 2018 #

9 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 3 in lane - quiet.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 12cr(pb) - 1200m.
2 PM

Run 51:39 [2] 3.35 mi (15:25 / mi) +50m 14:44 / mi
ahr:131 max:152 shoes: Kalenji Kiprun XTR6

Walk & jog from Birkrigg X-roads, around side, around Sea Wood and back over trig.
Happy that didn't seem to pull left calf any more.
5 PM

Core 20:00 [1]

Monday Jan 22, 2018 #

1 PM

Orienteering 1:00:00 [2]

Jogging around Roanhead putting out pegs for Night O training in a couple of weeks.
Left calf spasm just at the end :o(.
5 PM

Core 15:00 [1]

Sunday Jan 21, 2018 #

3 PM

Swim 35:00 [3]

Ulverston Pool - 25m - lane session - cold/wet outside - still have cold.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.

Saturday Jan 20, 2018 #

2 PM

Walk 2:01:39 [2] 6.53 mi (18:38 / mi)
ahr:101 max:128 shoes: Hoka Speedgoat 2

Walk over Hill Fort, Urswick, Birkrigg trig, Green Lane & home with Rachel. Cold day.
Still full of cold.

Friday Jan 19, 2018 #

11 AM

Run 33:22 [2] 2.41 mi (13:51 / mi)
ahr:150 max:162 shoes: Hoka Speedgoat 2

Shuffling loop around Birkrigg. Still full of cold (hence high hr) but wanted to stretch out in new shoes. Left shin and calf sore - had to walk 5 mins in the middle - maybe due to hitting that rock on Wednesday evening :o(.

Thursday Jan 18, 2018 #

11 AM

Note

Dave Jackson - left calf seems much happier - back to running.
12 PM

Swim 30:00 [3]

Ulverston Pool - 25m - pool quiet.
10cr(pb); 4cr; 10cr(pb); 4cr; 10cr(pb); 6cr - 1100m.
5 PM

Core 10:00 [1]

Wednesday Jan 17, 2018 #

6 PM

Orienteering 41:46 [3] 2.7 km (15:28 / km)

LOC Night Event - Stony Hazel. Nice walk/jog around the area - still have cold - not last :o).

Tuesday Jan 16, 2018 #

12 PM

Swim 25:00 [3]

Ulverston Pool - 25m - pool quiet.
10cr(pb); 4cr; 10cr(pb); 4cr; 10cr(pb) - 950m.

Monday Jan 15, 2018 #

Note
(sick)

Dave Jackson massage - have a head cold.

Sunday Jan 14, 2018 #

11 AM

Orienteering 48:03 [4] 3.4 mi (14:08 / mi)

LOC Club Champs - Esthwaite Intake - Green course walked.
1 PM

Orienteering 30:00 [2]

Coaching Amelia on start of Orange course.

Saturday Jan 13, 2018 #

6 PM

Orienteering 1:01:16 [3] ***** 2.37 km (25:51 / km) +100m 21:21 / km
ahr:134 max:158 spiked:12/14c

NWNL - Esthwaite Intake - planned by Hollie Orr.
Walked around Green course to protect left calf. Two misses at #12 & #13 of 14.

Friday Jan 12, 2018 #

11 AM

Circuit Training 50:00 [4]

Katy Taylor - Skipton.
6 PM

Swim 35:00 [3]

Ulverston Pool - 25m - pool quiet.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 8cr(pb) - 1100m.

Thursday Jan 11, 2018 #

11 AM

Note
(injured)

Dave Jackson worked on Left Leg - sore!

Wednesday Jan 10, 2018 #

4 PM

Core 20:00 [1]

Tuesday Jan 9, 2018 #

8 AM

Swim 25:00 [3]

Ulverston Pool - 25m - pool quiet.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 1000m.
2 PM

Run 14:00 [1]

Jogging on Birkrigg to test left calf. Very cold wind.
7 x 2mins with 2mins walk in between. Felt calf begin to ache on third set but didn't get too bad.
4 PM

Core 15:00 [1]

Monday Jan 8, 2018 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - pool quiet.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb) - 1000m.
3 PM

Bike 58:00 [3]
shoes: Bike - Fondriest

Coast road to Aldingham and back. Cold sunny day.
5 PM

Core 15:00 [2]

Sunday Jan 7, 2018 #

Note
(injured) (rest day)

Saturday Jan 6, 2018 #

Note
(injured)

NWJS Coaching on High Dam. Some walking.

Friday Jan 5, 2018 #

8 AM

Swim 40:00 [3]
(injured)

Ulverston Pool - 25m - pool busy - 2 women without pool etiquette in the lane.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 4cr(pb) - 1300m.

Thursday Jan 4, 2018 #

11 AM

Note

Dave Jackson massage.
7 PM

Run 15:00 [3]
shoes: Asics Gel Kinsei 5

Down to Hoad Hill Harriers. Did the warm-up down to Siemans and the loops with high knees, twists etc. As were leaving Siemans did a couple of strides and left calf tightened/spasm. Stopped and jogged/walked to tell group I was having to stop.

Walk 20:00 [1]
shoes: Asics Gel Kinsei 5

Walked back in :o(.

Wednesday Jan 3, 2018 #

12 PM

Swim 35:00 [3]

Ulverston Pool - 25m - pool really busy - many muppets in the lane.
10cr(pb); 10cr(pb); 10cr; 10cr(pb) - 1000m.

Tuesday Jan 2, 2018 #

12 PM

Run 36:30 [4] 2.75 mi (13:16 / mi)
ahr:144 max:162

From Swarthmoor with Rachel. Set off into the wind and rain. Along to Golf Course, across to farm and up very muddy Green Lane to Birkrigg and climb to trig. Not feeling energetic at any point.
1 PM

Run 20:45 [4] 1.81 mi (11:28 / mi)
ahr:148 max:165

Drop off Birkrigg, down Green Lane and across towards golf range. Wind at back and stopped raining. Rachel's injury prevented us from completing run but I felt as sluggish on descent as on climb ;o(.
5 PM

Core 20:00 [2]

Monday Jan 1, 2018 #

12 PM

Bike 10:00 [3]
shoes: Bike - Fondriest

Ride up to Swarthmoor to collect Rachel.

Bike 1:18:00 [3]
shoes: Bike - Fondriest

Cross-a-Moor, Pennington, Loppergarth, Lindal, Dalton, Furness Abbey, Stainton, Urswicks, Swarthmoor. Steady after late night.
3 PM

Core 30:00 [2]

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