Training Log Archive: RichTIn the 31 days ending Jan 31, 2019:
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Thursday Jan 31, 2019 #
Note
Run 58:55 [3] 4.76 mi (12:23 / mi) +175m 11:07 / mi
ahr:145 max:156 shoes: Kalenji Kiprun XTR6
Felt right knee on climb past Well Knowe to Hard Crag and on to Wall Nook. Climb to Over Ridge and back via Burns Farm feeling good stride.
Wednesday Jan 30, 2019 #
Swim 30:00 [3]
Again no real pain in right knee on push-off from wall.
Walk 2:35:00 [1] 8.3 mi (18:40 / mi) +100m 18:00 / mi
shoes: INOV8 Terraclaw 250
Light dusting of snow & slush. Muddy underfoot.
Felt right knee for first hour but not really after that . . .
Tuesday Jan 29, 2019 #
Run 1:11:37 [4] 6.23 mi (11:30 / mi) +140m 10:45 / mi
ahr:143 max:163 shoes: Asics Gel Kinsei 5 pair2
Down past canal to Next Ness lane, around to Alpine road. Newland bottom around to Newbiggin and down Old Hall Farm road. Stanley street and Daltongate to finish.
Sleety snow showers around Newbiggin and generally feeling sluggish. Happy to finish with minimal right knee discomfort nor muscle pulls.
Monday Jan 28, 2019 #
Swim 30:00 [3]
No real pain in right knee on push-off from wall.
Bike 1:08:41 [4]
shoes: Bike - Trek Mad One
Sunny cold day. First day my right knee has felt ok in weeks.
Sunday Jan 27, 2019 #
Orienteering race 1:09:14 [4] *** 5.9 km (11:44 / km) +140m 10:29 / km
spiked:15/19c
Mistake at #2 and caught by Lucy Tongue. With her from #3 to #11. She was away into the green woods, and I made further mistake at #14. Faded on exit up the hill and losing time on the longer legs through #16,17,18,19 to the end.
Nice day out.
Saturday Jan 26, 2019 #
Note
(rest day)
50 min walk with Grev in afternoon.
Friday Jan 25, 2019 #
Swim 30:00 [3]
Run 1:14:00 [3] 5.25 mi (14:06 / mi)
Walked slope by Prickmoor wood but jogged the rest. 42 gates & stiles.
Thursday Jan 24, 2019 #
Swim 30:00 [3]
Walk 1:50:00 [2] 5.25 mi (20:57 / mi)
Saw several deer both Roe & Muntjack.
Exploring footpaths for tomorrows run.
Wednesday Jan 23, 2019 #
Orienteering race 58:07 [5] 7.0 km (8:18 / km) +140m 7:33 / km
ahr:148 max:174
Started minute behind Katherine Bett. Caught her going to #3. She went over hill to #4 I went around. Little in it. Played nip & tuck for remainder of course together with another couple of runners. Towards end instead of following path I ran thru some pine with lovely needles on the floor. Heather was quite deep on far side :o( but worth it :o).
Having to back off the running from half way as felt right calf pulling.
Tuesday Jan 22, 2019 #
Run 1:15:19 [2] 5.49 mi (13:43 / mi)
ahr:123 max:148 shoes: Hoka Speedgoat 2
Monday Jan 21, 2019 #
Swim 30:00 [3]
Run 29:16 [3] 2.8 mi (10:27 / mi) +35m 10:04 / mi
ahr:131 max:149 shoes: Asics Gel Kinsei 5 pair2
Trying to keep form in cold and drizzly conditions. Right knee tweaking on uphill gradients but ok on flat.
Sunday Jan 20, 2019 #
Bike 1:24:00 [3]
shoes: Bike - Trek Mad One
Saturday Jan 19, 2019 #
Orienteering 40:00 [1]
Orienteering 30:00 [1]
Friday Jan 18, 2019 #
Circuit Training 50:00 [4]
Thursday Jan 17, 2019 #
Note
(rest day)
Wednesday Jan 16, 2019 #
Swim 30:00 [3]
Run 26:12 [4] 2.56 mi (10:14 / mi)
ahr:139 max:173 shoes: Asics Road Hawk
Once on the canal I felt my right calf/soleus cramp and slowed down to reach the footbridge.
Walk 8:30 [3] 0.51 mi (16:40 / mi)
ahr:108 max:118 shoes: Asics Road Hawk
Run 11:21 [2] 1.0 mi (11:21 / mi)
ahr:111 max:137 shoes: Asics Road Hawk
Tuesday Jan 15, 2019 #
Run 1:07:48 [3] 4.92 mi (13:47 / mi) +234m 12:00 / mi
ahr:148 max:172 shoes: Kalenji Kiprun XTR6
Monday Jan 14, 2019 #
Swim 30:00 [3]
Run 42:53 [3] 4.05 mi (10:35 / mi) +92m 9:53 / mi
ahr:128 shoes: Asics Gel Kinsei 5 pair2
Started very lethargically, right knee not happy on the uphills. Seemed ok towards end.
Sunday Jan 13, 2019 #
Note
(rest day)
Saturday Jan 12, 2019 #
Run 24:00 [3] 2.29 mi (10:29 / mi)
Run 20:00 [3] 2.0 mi (10:00 / mi)
Orienteering 20:00 [1]
Friday Jan 11, 2019 #
Swim 30:00 [3]
Circuit Training 45:00 [4]
Thursday Jan 10, 2019 #
Note
(rest day)
Wednesday Jan 9, 2019 #
Swim 30:00 [3]
Orienteering race 1:10:58 [3] 5.0 km (14:12 / km) +170m 12:08 / km
shoes: Ice Bug
Missed #2, hesitant near #7, missed #12 & #16.
Tuesday Jan 8, 2019 #
Walk 4:43:18 [3] 11.19 mi (25:19 / mi) +1333m 18:29 / mi
ahr:123 max:160 shoes: HS Soil Shakers
Lovely mainly sunny day but breezy - temp of -5 with wind chill on the ridge.
Nab Scar (40min), Heron Pike (1h 5min), jog contour around Greenhead Gill to Stone Arthur (1hr 30min). Up ridge to Great Rigg & Fairfield (2hr 30min) where it was cold! Usual ravens riding the thermals on Hart Crag and gentle traverse to Dove Crag (3hr 15min).
Long ridge past High & Low Rigg in golden sunshine with breeze behind. Hugged the wall and had one hairy descent but then down to Sweden Bridge and back along to Rydal Hall.
Feet sore towards end - both knees sore without any great pain.
Monday Jan 7, 2019 #
Swim 30:00 [3]
Sunday Jan 6, 2019 #
Bike 1:00:00 [2]
shoes: Bike - Trek Mad One
Very easy during drizzly day.
Physio exercises 10:00 [3]
Saturday Jan 5, 2019 #
Run long 2:17:05 [1] 8.3 mi (16:31 / mi) +100m 15:55 / mi
ahr:112 max:138 shoes: INOV8 Terraclaw 250
Friday Jan 4, 2019 #
Circuit Training 1:00:00 [4]
Thursday Jan 3, 2019 #
Swim 32:00 [3]
Note
Wednesday Jan 2, 2019 #
Run 1:07:00 [2]
shoes: Hoka Speedgoat 2
Tuesday Jan 1, 2019 #
Bike 1:03:00 [3]
shoes: Bike - Trek Mad One