Training Log Archive: RichTIn the 31 days ending Mar 31, 2019:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||
Sunday Mar 31, 2019 #
Note
(rest day)
Saturday Mar 30, 2019 #
Run warm up/down 10:00 [3] 0.5 mi (20:00 / mi)
shoes: Asics Gel Kinsei 5 pair2
Run tempo 26:54 [4] 3.1 mi (8:41 / mi)
ahr:153 shoes: Asics Gel Kinsei 5 pair2
Reasonable rhythm, nice warm morning. Felt left calf/achilles tugging after 2.5miles so spent some time on grass verge holding back. Pleased to beat 27mins especially as stationary for so long at the start.
Km splits of 6.02, 5.05, 5.30, 5.13, 5.05.
Run warm up/down 20:00 [2] 1.0 mi (20:00 / mi)
ahr:124 shoes: Asics Gel Kinsei 5 pair2
Friday Mar 29, 2019 #
Swim 30:00 [3]
Run 1:06:09 [3] 5.09 mi (13:00 / mi)
ahr:132 shoes: Hoka Speedgoat 2
Saw Muntjack deer, Red Kite, many Pheasants & a Buzzard.
Thursday Mar 28, 2019 #
Swim 30:00 [3]
Walk 3:20:28 [3] 9.22 mi (21:45 / mi)
shoes: INOV8 X-Claw 275
Drove to North End. Chilcombe Bottom, West ?, Wooley, Langridge, Tadwick, buzzard valley, St Catherines, Charmy Down & back to North End.
Warm day and much longer than I'd anticipated but good crack. Much faffing when we couldn't remember the exact line across fields & stiles.
And to think I used to run this in less than 90 mins . . .
Wednesday Mar 27, 2019 #
Orienteering race 1:03:13 [4] 5.05 mi (12:31 / mi) +195m 11:11 / mi
ahr:142
Drove over with Grev & Allan & Claire.
Started steady and difficult to find #1 which was on the other side of the map. Caught 2mins by John Simmonds (M65) which made me increase pace. Saw him punch #2 but then he was away. Ok into #3.
Second long leg to #4 and quite early I stabbed my hand on some gorse and drew a lot of blood. Whilst dealing with that distraction I proceeded to misread the paths & compass & accomplished a large banana - nearly 4 minutes wasted plus lots of extra distance.
Sorted out #5, thrown in the circle at #6 by map being wrong. Then was trying to shift through shorter legs. Pretty clean until #12 where I was in the correct reentrant but standing on the wrong side of a tree for 15 seconds. Last two controls fine.
Good run out.
Tuesday Mar 26, 2019 #
Run 1:20:56 [3] 6.15 mi (13:10 / mi)
ahr:122 shoes: Hoka Speedgoat 2
Monday Mar 25, 2019 #
Swim 25:00 [3]
Quiet.
Note
Run 55:09 [3] 4.68 mi (11:47 / mi) +175m 10:33 / mi
ahr:131 shoes: Hoka Speedgoat 2
Run 30:00 [1] 1.09 mi (27:32 / mi)
shoes: Hoka Speedgoat 2
Sunday Mar 24, 2019 #
Orienteering race 53:13 [4] **** 4.6 km (11:34 / km) +235m 9:13 / km
spiked:12/17c slept:4.5
Very poor nights sleep meant not feeling my best physically or mentally.
Spiked #1 but missed #2 & #3 (1min at least at each).
Got it together for the rest in the wood apart from exit from #9, not seeing crossing point in the wall.
Out onto the moor kept being passed by Andrew Ridgway (NOC) & Mark Simmonds both M55. Found out afterwards that Andrew is still running sub 20mins for Park Run - shouldn't be allowed at his age.
Small miss at #15 but generally just slow through limestone pavement.
Saturday Mar 23, 2019 #
Orienteering race 45:42 [4] ***** 3.4 mi (13:26 / mi) +200m 11:22 / mi
ahr:144 max:179 spiked:14/17c
Friday Mar 22, 2019 #
Circuit Training 1:00:00 [4]
Thursday Mar 21, 2019 #
Swim 30:00 [3]
Run hills 1:04:19 [4] 4.82 mi (13:21 / mi) +234m 11:36 / mi
ahr:147 max:180 shoes: Kalenji Kiprun XTR6
Very wet underfoot and felt tired along the back of Gunson Height towards Shooting House. Still fair effort up last hill back to car.
Wednesday Mar 20, 2019 #
Note
(rest day)
Tuesday Mar 19, 2019 #
Run warm up/down 22:53 [3] 1.88 mi (12:10 / mi) +50m 11:14 / mi
ahr:115 shoes: Asics Gel Kinsei 5 pair2
Run intervals 16:00 [4] 2.09 mi (7:39 / mi)
ahr:125 shoes: Asics Gel Kinsei 5 pair2
Drifting drizzle really coming in and temperature dropping.
Started in Swarthmoor and along to drop through Croftlands and finish near CoOp.
Left hamstrings sore but managing to lift knees. HR looks wrong.
Run warm up/down 7:29 [2] 0.64 mi (11:42 / mi)
ahr:128 shoes: Asics Gel Kinsei 5 pair2
Monday Mar 18, 2019 #
Swim 30:00 [3]
Quiet - trying to work left leg.
Note
Sunday Mar 17, 2019 #
Walk 50:00 [2] 3.8 mi (13:09 / mi)
shoes: Hoka Speedgoat 2
Left hamstrings less tight than yesterday and able to slowly jog some bits.
Saturday Mar 16, 2019 #
Run 10:00 [1] 0.62 mi (16:08 / mi)
shoes: Hoka Speedgoat 2
Swim 30:00 [3]
Not too busy - trying to work left leg.
Friday Mar 15, 2019 #
Circuit Training 1:00:00 [4]
Thursday Mar 14, 2019 #
Walk 5:41:45 [3] 17.3 mi (19:45 / mi)
Scout Scar, Helsington Barrows, Brigsteer, flooded Lythe Valley, Whitbarrow, Crosthwaite, Lords Lot, Underbarrow, Cunswick Hall, Cunswick Scar.
Wore walking boots and right heel blistered. Tired at end.
Wednesday Mar 13, 2019 #
Swim 30:00 [3]
Quiet in pool - feeling tired.
Run 1:08:31 [4] 4.85 mi (14:08 / mi) +234m 12:17 / mi
ahr:157 shoes: HS Soil Shakers
Out Park, windmills at Brunt Riggs, Gunson Height, Shooting House Hill.
Storm Gareth left 40-50mph winds from the South West and exceptionally wet underfoot.
In my face descending Out Park, on shoulder up towards windmills. Only benefit when wind behind as I left windmills because as soon as I started across Gunson Height wind at 90degrees and upsetting form.
Coming off Shooting House Hill difficult to move forward although working well up last climb.
Tuesday Mar 12, 2019 #
Note
(rest day)
Storm Gareth coming through as well so decided on a second non-training day.
Monday Mar 11, 2019 #
Note
(rest day)
Sunday Mar 10, 2019 #
Orienteering race 1:09:59 [5] 5.0 km (14:00 / km) +210m 11:34 / km
ahr:140 max:174
M60L - 9th. Given a 1:10000 map :o(.
Drive down on the morning on the UVHS minibus and a bit of a rush at the end . . .
Snowing when I started and intermittently during the day. Really struggled to read the map and missed several small paths leading to some sub-optimal route choices.
Only some small misses in or near the circle but never felt I was going well.
One point I put my leg between 2 large rocks and scraped right shin. Near finish fell and smacked left knee.
Saturday Mar 9, 2019 #
Note
(rest day)
Friday Mar 8, 2019 #
Swim 30:00 [3]
Busy in pool - feeling tired.
Circuit Training 1:00:00 [4]
Thursday Mar 7, 2019 #
Walk 4:42:04 [3] 14.34 mi (19:40 / mi)
ahr:121 shoes: INOV8 X-Claw 275
Taking in Loughrigg Fell, Loughrigg Tarn, Elterwater, Little Langdale, Slaters Bridge, High Tilberthwaite, Hodge Close, Oxen Fell, Colwith. Drizzly day.
Wednesday Mar 6, 2019 #
Swim 30:00 [3]
Very busy in pool - feeling tired.
Run 1:06:45 [4] 6.22 mi (10:44 / mi) +140m 10:02 / mi
ahr:162 max:168 shoes: Asics Gel Kinsei 5 pair2
Down past canal to Next Ness lane, around to Alpine road. Worked hard up to Newland bottom and again up past Mansriggs Farm to x-roads. Blowing badly at top. Around to Newbiggin and down Old Hall Farm road trying to keep form whilst left hip & buttock (= piriformis) complaining. Stanley street and Daltongate to finish at little more than a jog.
HR seems very high so have to go steady next couple of days.
Tuesday Mar 5, 2019 #
Note
Run 25:00 [3] 2.0 mi (12:30 / mi)
shoes: Asics Gel Kinsei 5 pair2
Body complaining after nice lunch.
Monday Mar 4, 2019 #
Note
Swim 30:00 [3]
Quiet in pool - feeling tired after weekend.
Sunday Mar 3, 2019 #
Orienteering race 2:12:21 [4] 10.6 km (12:29 / km) +300m 10:56 / km
Nice course - happy to keep plodding for over 2 hours.
Saturday Mar 2, 2019 #
Run 32:10 [5] 3.1 mi (10:23 / mi)
ahr:156 shoes: INOV8 Terraclaw 250
Friday Mar 1, 2019 #
Circuit Training 1:00:00 [4]