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Training Log Archive: RichT

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Walk6 26:47:15 42.1 67.75 3650
  Run12 13:14:49 51.76 83.3 2361
  Orienteering6 4:35:07 15.17 24.42 106010 /10c100%
  Bike4 3:49:33
  Swim6 3:00:00
  Circuit Training2 1:05:00
  Core1 25:00
  Total37 52:56:44 109.03 175.47 707110 /10c100%

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Friday May 31, 2019 #

11 AM

Circuit Training 50:00 [4]

Katy Taylor time - medicine ball slams, split squats, pull ups, etc combined with treadmill recoveries. Hard.

Thursday May 30, 2019 #

1 PM

Run 1:08:25 [3] 4.85 mi (14:06 / mi) +234m 12:16 / mi
ahr:162 max:179 shoes: HS Soil Shakers

Kirby Moor loop. Blustery rainy day. Shifting mist during first half, more persistant wind and rain during second half. Spooky seeing curlew drift in and out of low cloud.

HR seems very high but heavier shoes and a poor nights sleep probably contributed.

Wednesday May 29, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb) - 1000m. Quiet.
12 PM

Bike 1:09:33 [3]
shoes: Bike - Trek Mad One

Birkrigg, Scales, Gleaston, Dendron, Dalton, home. Headwind to start on blustery day - slow time.

Tuesday May 28, 2019 #

10 AM

Walk 4:27:45 [3] 11.76 mi (22:46 / mi) +1250m 17:07 / mi
ahr:125 max:186 shoes: INOV8 X-Claw 275

Glenridding, G.Dodd, Heron Pike, Sheffield Pike, Hart Side, Green Side, Stybarrow Dodd, Raise, Whiteside, Helvellyn Lower Man, Hellvellyn. Descend via Swirral Edge onto Catstye Cam and then drop down northern spur to Red Tarn beck and Glenridding beck.

Monday May 27, 2019 #

2 PM

Bike 48:00 [3]
shoes: Bike - Trek Mad One

Out along coast road on a windy rainy day. Showery rain through Bardsea until Baycliff. Cross/Head wind the whole way but still surprised how slow I was on wet roads.
3 PM

Bike 37:00 [3]
shoes: Bike - Trek Mad One

Back along the coast road with the Cross/Tail wind pushing me along. Changed into a head wind (again) just as I was entering Ulverston and the rain returned for the last 5 minutes.

Sunday May 26, 2019 #

12 PM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb) - 1000m.
3 PM

Run 53:30 [3] 4.0 mi (13:23 / mi)
shoes: Hoka Speedgoat 2

Was gonna go for a bike ride but blustery wind and rain so went for a very gentle cruise around usual loop of Dalton Gate, Gill Banks, Flan Fell & Hoad.

Saturday May 25, 2019 #

Note

Drive back from North Wales.

Friday May 24, 2019 #

12 PM

Walk 3:59:29 [3] 7.34 mi (32:38 / mi) +500m 26:56 / mi
ahr:96 shoes: INOV8 Terraclaw 250

Cae Coch to Drum. Drop onto drovers road to south & loop back to cottage over Pencarigcalc.
4 PM

Run 7:35 [3] 0.55 mi (13:47 / mi) +23m 12:12 / mi
ahr:111

To collect car from trail head.

Thursday May 23, 2019 #

4 PM

Run long 4:13:28 [4] 11.56 mi (21:56 / mi) +1166m 16:42 / mi
ahr:124

Lynn Ogwen to Cae Coch over Carnedd Dafyd & Carned Llywellyn.

Wednesday May 22, 2019 #

11 AM

Walk 5:15:00 [3]
shoes: INOV8 Terraclaw 250

Tuesday May 21, 2019 #

11 AM

Walk 3:35:00 [3]
shoes: INOV8 Terraclaw 250

Monday May 20, 2019 #

Note
(rest day)

Tourist around Betwys Coed, Capel Curig.

Sunday May 19, 2019 #

Note

Drive to Conwy valley.

Saturday May 18, 2019 #

11 AM

Orienteering race 1:03:26 [4] **** 5.5 km (11:32 / km) +430m 8:18 / km
ahr:142 max:169 spiked:10/10c shoes: Ice Bug

LOC event Caw - Blue.
Quite a nice course plenty of route choice although flags quite visible towards end of the course.
And plenty of climb . . .

Friday May 17, 2019 #

12 PM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb) - 1000m.

Thursday May 16, 2019 #

11 AM

Walk 5:34:00 [3] 13.0 mi (25:42 / mi) +1140m 20:11 / mi
shoes: INOV8 X-Claw 275

Started at Kirkstone Pass Inn. Climbed Red Screes, then dropped to middle Dodd. Contoured back out and underneath Little Hart Crag to High Hartsop Dodd. Then retraced my steps up to Little Hart Crag.
Then across and up and over Dove Crag, and contoured off the side of Hart Crag (above Dovedale) onto the Hartsop Above How ridge.
Reached Brothers Water car park in 3hrs 10mins. Leisurly wander through Hartsop and then shock to find the steepness of the climb up Hartsop Dodd. Really brutal. Then along ridge to Cauldale Moor (Stony Cove Pike & Cauldale Head) and drop off onto St Ravens Edge and back.

Wednesday May 15, 2019 #

5 PM

Orienteering warm up/down 20:00 [3] 1.0 mi (20:00 / mi) +200m 12:20 / mi

Waroc Battleaxe #2 - Silver How. Climb to start a beast.
6 PM

Orienteering 1:00:39 [3] 3.67 mi (16:32 / mi) +180m 14:20 / mi
ahr:134

Pleasant enough - in a small group to start then on my own for 2nd half.

Tuesday May 14, 2019 #

1 PM

Run hills 1:02:06 [3] 4.82 mi (12:53 / mi) +234m 11:12 / mi
ahr:150 max:182 shoes: Kalenji Kiprun XTR6

Usual Kirkby Moor loop. Warm weather so out in shorts and cap!
Thought I started easy but watch seems to show high hr spike in second climb. HR lower in 3rd and last climbs. Certainly always felt I was going steady without pushing hard at any point.
Ground very dry underfoot helped time.

Monday May 13, 2019 #

10 AM

Note

DJ Massage
12 PM

Run 1:01:26 [2] 4.66 mi (13:11 / mi) +100m 12:22 / mi
ahr:116 shoes: Hoka Speedgoat 2

Holker loop - first training this year in tshirt and shorts.
Feeling very lethargic after Dave Jackson massage.

Sunday May 12, 2019 #

11 AM

Orienteering 20:00 [2]

Some faffing in Black Beck with the SROC training.

Saturday May 11, 2019 #

8 AM

Run warm up/down 18:00 [2] 1.39 mi (12:57 / mi)
ahr:112 shoes: Asics Gel Kinsei 5 pair2

Down to Ford Park.
9 AM

Run tempo 26:49 [4] 3.05 mi (8:48 / mi) +50m 8:22 / mi
ahr:156 shoes: Asics Gel Kinsei 5 pair2

Ford Park run - 168 cadence. Felt poor on first climb but ok on next 3.

Run warm up/down 3:00 [2]

3 PM

Run 35:00 [3] 3.0 mi (11:40 / mi)
shoes: Hoka Speedgoat 2

With Rachel - Rusland Pool and along Black Beck to woods. Loop through and back along road.
Saw large (1m) female adder in sun beside wall on the road.

Friday May 10, 2019 #

9 AM

Circuit Training 15:00 [3]

Short warm-up before going onto the treadmill.
10 AM

Note

Running video analysis with Mark & Katie - push that pelvis forward!

Thursday May 9, 2019 #

10 AM

Run long 1:37:47 [3] 8.25 mi (11:51 / mi) +234m 10:54 / mi
ahr:156 shoes: Hoka Speedgoat 2

Still cold and damp so out in two pairs of winter bottoms and big cag.

Out along coast road to Bardsea Leisure. Loop through fields to Greem lane up to Birkrigg trig. Then green lane off back and loop through fields to Urswick. Climb over hill fort and back via Swarthmoor Hall.

For the most part feeling ok. Some bounce on the steeper climbs. Chased by young bullocks through fields above Urswick and met sheep and lambs on bridleway up to hill fort. They escaped by climbing over wall & hedge - not so secure enclosure.

Wednesday May 8, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb) - 1000m.
6 PM

Core 25:00 [3]

Cold & wet day so skipped a run in favour of some exercises.

Tuesday May 7, 2019 #

1 PM

Run 1:15:43 [4] 5.63 mi (13:27 / mi) +320m 11:26 / mi
ahr:144 max:168 shoes: Kalenji Kiprun XTR6

Blast from the past - route I used to run 20+years ago when I lived in Haverthwaite.
Par time then was 60mins when really fit.

Parked on old road by H'waite x-roads. Drop into Haverthwaite, along by river, climb to Bigland Tarn. Over top to observation tower on Bigland allotment and drop to Dick Newby's tarn. Loop back into Backbarrow and then cross river and climb to top of Havertyhwaite Heights.

Still cool temp & cold wind so layered up as for winter training. Felt ok until started climb of Hav Heights when started to overheat. And such a grind up last climb.

Positive - ran or shuffled all of the climbs.
Negative - no bounce going up the hills - left thigh/glute sore.

Be good to aim for under 70mins to "only" lose 30 seconds per year.

Monday May 6, 2019 #

10 AM

Note

Massage with Dave Jackson.
2 PM

Bike 1:15:00 [3]
shoes: Bike - Trek Mad One

Ride out with Rachel down through Urswick to Gleaston. Then turn to take in hill at Dendron & back via edge of Dalton.
Very cold wind - meant to be the coldest May Bank Holiday on record!

Sunday May 5, 2019 #

12 PM

Orienteering race 59:48 [5] 6.9 km (8:40 / km) +250m 7:20 / km
ahr:148 max:175 shoes: INOV8 X-Talon 225

British Champs - Arncliffe & Kilnsey North - M60L - 19th.
Eyeballs out from early on in chase across the moor. Nick Hale caught me 4 mins by #7 and hung onto his tail until the climb from #12 to #13. Seemed to bleed energy and he and Charlie Daniel both got away and on the traverse to #14 by a significant margin.
Both took 2 mins out of me during these two legs.
Still can't run uphill strongly :o(.

Saturday May 4, 2019 #

1 PM

Run 32:00 [3]
shoes: Hoka Speedgoat 2

Out with Rachel over Little Birkrigg & around Sea Wood.

Friday May 3, 2019 #

9 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb) - 1000m.

Thursday May 2, 2019 #

1 PM

Walk 3:56:01 [3] 10.0 mi (23:36 / mi) +760m 19:06 / mi
shoes: HS Soil Shakers

Birks Bridge, Hard Knott pass, Border End, Hard Knott, Harter Fell, Crook Crag, Green Crag, Birks.
Mixed weather - closed in as I approached Hard Knott pass, so searching for the correct tops of Border End & Hard Knott in the drizzle & clag. Cleared a bit on the traverse across to Harter Fell but then closed in just before I reached the summit. Better after that.

Wednesday May 1, 2019 #

9 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 6cr(pb) - 950m.
Like swimming in a washing mashine . . .
5 PM

Orienteering tempo 51:14 [3] 4.5 km (11:23 / km)

Classic series - Boo Tarn. Caught by Lois Jefferson at #2 and nip & tuck around the course.
Made mistake 2 from home and she just pulled away.

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