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Training Log Archive: RichT

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Walk6 11:39:39 23.1(30:17) 37.18(18:49)
  Run10 7:30:12 36.39(12:22) 58.56(7:41) 350
  Swim12 6:14:00
  Bike3 4:34:00
  Orienteering5 2:41:58 2.11 3.4 180
  Core7 1:30:00
  Circuit Training1 45:00
  Total44 34:54:49 61.6 99.14 530

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Saturday Mar 31, 2018 #

10 AM

Walk 50:39 [1] 2.0 mi (25:19 / mi)

Walk from caravan park to Brereton Spurs.
2 PM

Orienteering 38:15 [4] 3.4 km (11:15 / km) +180m 8:54 / km
shoes: Kalenji Kiprun XTR6

JK Day 2 - Middle - Brereton Spurs - M60S.
Went out in training shoes to protect right calf. Set off steady and spiked the first 5 controls. Small miss of 1 min at #6 on spur/valley slope where flag seemed further up slope than control circle. Then back into good rhythm until banana to #12 cost another minute. Heading towards #15 of #16 controls managed to tug right Achilles again at bottom of slope and jogged very slowly in to finish.
3 PM

Walk 40:00 [3] 2.0 mi (20:00 / mi)

Walk back from Brereton Spurs to caravan park.

Friday Mar 30, 2018 #

3 PM

Orienteering 28:27 [3]
shoes: Hoka Speedgoat 2

JK Sprint - MOD Stafford - M60S.
Walk & jog around the course to ensure right calf doesn't pull.

Thursday Mar 29, 2018 #

10 AM

Note

Dave Jackson Massage

Wednesday Mar 28, 2018 #

8 AM

Swim 35:00 [3]

Ulverston Pool - 25m. Quiet in lane.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
2 PM

Walk 55:00 [2] 3.35 mi (16:25 / mi)
shoes: Kalenji Kiprun XTR6

Walk around Birkrigg & Sea Wood. Started as 2 mins walk, 2 mins jog but then walked all of uphill back from Sea Wood to protect right calf.
5 PM

Orienteering 30:00 [1]

Coaching UVHS - Sam Charlesworth and Laura Brown.

Tuesday Mar 27, 2018 #

11 AM

Walk 1:14:00 [1] 3.35 mi (22:05 / mi)
shoes: Kalenji Kiprun XTR6

Around Birkrigg and Sea Wood with Rachel.
5 PM

Core 25:00 [2]

Stationary lunges, squats and planks.

Monday Mar 26, 2018 #

8 AM

Swim 35:00 [3]

Ulverston Pool - 25m. Busy in lane.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
10 AM

Note

Dave Jackson massage - right Achilles & gastro-nemius sooooo painful.

Sunday Mar 25, 2018 #

11 AM

Bike 1:12:00 [4]

Coast road to Roa O and return. Bright day 38mins out 34mins back with wind.

Not the session I wanted today and a fair bit of frustration in a quickish time. Leg felt sore in places but kept trying to push the whole way.
2 PM

Core 15:00 [3]

Saturday Mar 24, 2018 #

11 AM

Orienteering 45:16 [3]

Scottish Spring - Abbey Craig, Stirling.
Idea to test out fitness ahead of JK. Right calf never properly loosened off and at #9 of 21 controls jolted Achilles again. Decided to walk/jog rest and didn't come last.

Abandoned rest of weekends races and decided to drive home to recover.

Friday Mar 23, 2018 #

8 AM

Swim 32:00 [3]

Ulverston Pool - 25m. Busy in lane.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.

Thursday Mar 22, 2018 #

11 AM

Note

DJ Massage - easing out the right calf.

Wednesday Mar 21, 2018 #

9 AM

Swim 35:00 [3]

Ulverston Pool - 25m. Busy in lane.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
4 PM

Orienteering 20:00 [2]
shoes: Kalenji Kiprun XTR6

Jogging around "big field" above Bouth checking on the juniors.
8 PM

Core 5:00 [2]

Tuesday Mar 20, 2018 #

9 AM

Swim 32:00 [3]

Ulverston Pool - 25m. Busy in lane.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
11 AM

Bike 2:16:00 [4]
shoes: Bike - Fondriest

Around Coniston. Old Hall Lane, Netherhouses, Lowick, Brantwood, Coniston, Torver, WaterYeat, Lowick.
Sunny intervals to start but cold wind increased during return journey.

Monday Mar 19, 2018 #

11 AM

Bike 1:06:00 [3]
shoes: Bike - Fondriest

Croftlands, Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswick. Strong easterly wind although sunny.

Sunday Mar 18, 2018 #

3 PM

Swim 35:00 [3]

Ulverston Pool - 25m. Lane swim - one other in lane.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.
5 PM

Core 10:00 [1]

Saturday Mar 17, 2018 #

1 PM

Run 14:20 [3] 1.41 mi (10:10 / mi)
shoes: Hoka Mafate trail

Birkrigg Green lane and back towards x-roads. Tweaked right Achilles and walked back in on bitterly cold day.

Friday Mar 16, 2018 #

8 AM

Swim 25:00 [3]

Ulverston Pool - 25m. Quiet.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb) - 1000m.
11 AM

Circuit Training 45:00 [4]

Skipton with Katy Taylor.

Thursday Mar 15, 2018 #

9 AM

Run 41:33 [3] 3.88 mi (10:43 / mi) +50m 10:18 / mi
ahr:145 max:153 shoes: Asics Gel Kinsei 5 pair2

Down to Ropewalk, Siemans, Sports Centre, Croftlands, Swarthmoor. Drizzly grey day.
Picked up Rachel's car as she wasn't feeling well.
11 AM

Note

DJ Massage

Wednesday Mar 14, 2018 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m. Busy.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb) - 1000m.
11 AM

Run 1:04:52 [3] 4.86 mi (13:21 / mi) +150m 12:11 / mi
ahr:147 max:165 shoes: Hoka Mafate trail

Kirkby Moor loop - same direction as last Monday out over Out Park. Strong easterly wind made climb up to windmills interesting, and along back of Gunson Height towards Shooting House Hill. But helped up final climb :o).
2 PM

Core 10:00 [2]

Tuesday Mar 13, 2018 #

10 AM

Note

Drive back from Roy Bridge to Ulverston.

Monday Mar 12, 2018 #

1 PM

Run 46:00 [3] 4.0 mi (11:30 / mi)

Spean Bridge community woods with Rachel - out & back - different loop to Saturday.

Sunday Mar 11, 2018 #

12 PM

Walk 4:00:00 [3] 6.0 mi (40:00 / mi)

Drove to the end of the road in Glen Roy & then walked either side of river.

Saturday Mar 10, 2018 #

12 PM

Run 52:00 [3] 4.0 mi (13:00 / mi)
shoes: Hoka Speedgoat 2

Spean Bridge community woods with Rachel - out & back.

Friday Mar 9, 2018 #

1 PM

Swim 35:00 [3]

Fort William pool - 25m.
10cr(pb); 10cr; 10cr(pb); 10cr; 10cr(pb) - 1250m.

Thursday Mar 8, 2018 #

11 AM

Walk 4:00:00 [3] 6.4 mi (37:30 / mi)
shoes: Kalenji Kiprun XTR6

Walk around hill behind The Old Croft. Discover that Parallel roads are in fact ice age shorelines of gravel deposits, after walking through much boggy heather covered hillsides. Weather cold with occasional snow flurries.

Wednesday Mar 7, 2018 #

10 AM

Note

Drive to Roy Bridge.

Tuesday Mar 6, 2018 #

8 AM

Swim 25:00 [3]

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

Run 50:30 [3] 4.04 mi (12:30 / mi) +50m 12:02 / mi
ahr:135 max:157 shoes: Hoka Mafate trail

Around Gill Banks, Flan & Hoad. Mild day - trying to take it very easy to keep hr low.

Monday Mar 5, 2018 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m. Busy.
8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb) - 1000m.
2 PM

Run 1:09:35 [4] 4.78 mi (14:33 / mi)
ahr:132 max:149 shoes: INOV8 Terraclaw 250

60th bIrthday run with Selwyn over Kirkby Moor. Drizzly rain and windy. Very hard going and struggled. Not sure if happy in new shoes. Died and had to walk last climb away from Shooting House Hill back to car.
C • Happy birthday! :) 3
5 PM

Core 10:00 [2]

Sunday Mar 4, 2018 #

2 PM

Run 44:40 [4] 3.83 mi (11:40 / mi) +50m 11:12 / mi
ahr:142 max:173 shoes: Hoka Speedgoat 2

Reverse of yesterday in slightly warmer climbs. Forgotten how tough the climb up Hoad path is, and happy to keep going after that.
5 PM

Core 15:00 [2]

Stationary lunges, squats, plank & side plank plus bands.

Saturday Mar 3, 2018 #

12 PM

Run 47:48 [3] 4.02 mi (11:53 / mi) +50m 11:27 / mi
ahr:147 max:161 shoes: Hoka Mafate trail

Around Gill Banks, Flan & Hoad. Snow mostly gone and wind eased..
1 PM

Run 18:54 [2] 1.57 mi (12:02 / mi)
ahr:140 max:150 shoes: Asics Gel Kinsei 5 pair2

Jog down to Glaxo to watch Rachel race mid-lancs. Cold wind.

Friday Mar 2, 2018 #

8 AM

Swim 25:00 [3]

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

Thursday Mar 1, 2018 #

11 AM

Note
(rest day)

DJ Massage

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