Training Log Archive: RichTIn the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
11 AM
Walk 4:00:00 [3] 8.0 mi (30:00 / mi)
Walk from Highlandman Station to GlenTurret distillery and return.
Tuesday Jul 30, 2019 #
10 AM
Orienteering race 37:43 [4]
ahr:143 max:160
S6D3 -
Monday Jul 29, 2019 #
12 PM
Orienteering race 1:08:09 [4]
ahr:144 max:166
S6D2 - Edinchip
Nearly arrived late for the start!
Grind uphill towards #1 & #2 - no proper warm-up.
Wasn't sure whether we had to use crossing points so spent some seconds considering that before changing direction to use them. Then completely misread the map and was thinking control was on far side of the river. Realised in time.
Slog to #4 and then running too fast downhill without navigating behind Roger Thomas (different course) and wrong line from moor into woods. Took a couple of minutes to relocate and correct.
#6 ok, thrown off line by unmarked hazard tapes near old railway embankmenton way to #7. Cost 1min.
Long leg to #8 was distracted by Simon Hunter running and talking away in front. Lost focus and binned a couple of mins close to the end, going too high & relocating off path.
With Graham McIntyre next few controls - led him to #9, he led to #10.
Long leg to #11 decided to go straight, then maybe left, then right, then decided on straight again. Graham headed right after crossing the railway embankment & took a minute out of me running along the path, but I was happy to navigate cleanly through the marshes.
Bit contrived making the river OOB without any extra controls on bridges - clean through rest.
Nearly arrived late for the start!
Grind uphill towards #1 & #2 - no proper warm-up.
Wasn't sure whether we had to use crossing points so spent some seconds considering that before changing direction to use them. Then completely misread the map and was thinking control was on far side of the river. Realised in time.
Slog to #4 and then running too fast downhill without navigating behind Roger Thomas (different course) and wrong line from moor into woods. Took a couple of minutes to relocate and correct.
#6 ok, thrown off line by unmarked hazard tapes near old railway embankmenton way to #7. Cost 1min.
Long leg to #8 was distracted by Simon Hunter running and talking away in front. Lost focus and binned a couple of mins close to the end, going too high & relocating off path.
With Graham McIntyre next few controls - led him to #9, he led to #10.
Long leg to #11 decided to go straight, then maybe left, then right, then decided on straight again. Graham headed right after crossing the railway embankment & took a minute out of me running along the path, but I was happy to navigate cleanly through the marshes.
Bit contrived making the river OOB without any extra controls on bridges - clean through rest.
Sunday Jul 28, 2019 #
12 PM
Orienteering race 1:08:19 [4] 5.75 mi (11:53 / mi)
ahr:143 max:175
S6D1 - Auchingarrich.
Started off steady and was using compass well to keep on line. Spiked first 10 controls. Longer leg to #11 caught outside of knee on rock and started to really hurt - difficult to put weight on.
Came across flag whilst being very distracted.
Slowly across to #12 but managed to spike. 1min lost due to speed.
#13 also good but half way towards #14 saw Fay Walsh (coach at Deeside) and this distracted me. Rushed final element of leg without checking compass or setting map and then floundered around for 3mins.
Again rushed away from flag and although checked compass was slightly offline. Surprised to find track. Then rushed my turning off as not part of Plan, didn't check compass and another direction error. Relocated quite quickly but another 2mins gone.
Spiked #16 and good line to #17, just couldn't make things fit at the end. Stood for 30 secs working it out.
So good first half and then 7mins binned during second half of course.
Started off steady and was using compass well to keep on line. Spiked first 10 controls. Longer leg to #11 caught outside of knee on rock and started to really hurt - difficult to put weight on.
Came across flag whilst being very distracted.
Slowly across to #12 but managed to spike. 1min lost due to speed.
#13 also good but half way towards #14 saw Fay Walsh (coach at Deeside) and this distracted me. Rushed final element of leg without checking compass or setting map and then floundered around for 3mins.
Again rushed away from flag and although checked compass was slightly offline. Surprised to find track. Then rushed my turning off as not part of Plan, didn't check compass and another direction error. Relocated quite quickly but another 2mins gone.
Spiked #16 and good line to #17, just couldn't make things fit at the end. Stood for 30 secs working it out.
So good first half and then 7mins binned during second half of course.
Sunday Jul 21, 2019 #
11 AM
Orienteering 1:00:00 [2]
Scolty.
Saturday Jul 20, 2019 #
Note
Deeside camp - collecting athletes from Station.
Friday Jul 19, 2019 #
Note
Drive on from Edinburgh to Perth to pick up Minibus.
Perth to Aberdeen to Templars Park.
Perth to Aberdeen to Templars Park.
Thursday Jul 18, 2019 #
Note
(rest day)
Driving from Ulverston to Edinburgh.
Wednesday Jul 17, 2019 #
10 AM
Walk 1:12:15 [3] 3.42 mi (21:08 / mi) +150m 18:36 / mi
ahr:104 shoes: INOV8 X-Claw 275
From Oxen Fell along bridleway towards Tarn Hows, then cut up to Black Fell & return.
12 PM
Run 35:24 [3] 1.77 mi (20:00 / mi) +70m 17:49 / mi
ahr:115 shoes: INOV8 X-Claw 275
Park at Hodge Close and gentle jog up to top of Holme Fell & return.
Tuesday Jul 16, 2019 #
2 PM
Circuit Training 1:00:00 [4]
Katy Taylor - Skipton.
Monday Jul 15, 2019 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb).
Lane with Katie - quiet.
Lane with Katie - quiet.
10 AM
Note
Dave Jackson massage - left calf (soleus) & left hamstrings tight/sore.
Sunday Jul 14, 2019 #
9 AM
Walk 3:55:00 [3] 15.0 mi (15:40 / mi) +800m 13:26 / mi
shoes: INOV8 X-Claw 275
Parked at entrance to Swindale valley. Trotted up the road until able to climb onto the Old Corpse Road (grassy track). From there branched over Selside & then along ridge to Brantree.
Super descent down into the bottom and then easy climb out up to Tarn Crag & along the ridge to Grey Crag. Then turned NE along to Harrop Pike & drop into Mosedale Valley. Past Mosedale Falls and drop back into Swindale. Once reach Swindale Head then retrace steaps along the road back to car.
Super descent down into the bottom and then easy climb out up to Tarn Crag & along the ridge to Grey Crag. Then turned NE along to Harrop Pike & drop into Mosedale Valley. Past Mosedale Falls and drop back into Swindale. Once reach Swindale Head then retrace steaps along the road back to car.
Saturday Jul 13, 2019 #
2 PM
Bike 10:00 [3]
shoes: Bike - Trek Mad One
Up Rakes lane to Swarthmoor.
Bike 1:10:00 [3]
shoes: Bike - Trek Mad One
With Rachel on standard loop reverse. Dalton then Dendron, Gleaston, Scales, Birkrigg.
Short stop in Gleaston as Rachel not feeling 100%.
Short stop in Gleaston as Rachel not feeling 100%.
Friday Jul 12, 2019 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb).
Lane to myself.
Lane to myself.
3 PM
Run 47:41 [3] 4.02 mi (11:52 / mi) +120m 10:51 / mi
ahr:126 shoes: Hoka Speedgoat 3
First run in new Speedgoats. Across and up Hoad on a warm afternoon, then around to Flan, Gill Banks & Dalton Gate. Feeling relaxed for most once I had climbed Hoad.
Thursday Jul 11, 2019 #
11 AM
Walk 51:58 [3] 2.07 mi (25:06 / mi) +270m 17:52 / mi
ahr:115 max:140 shoes: INOV8 X-Claw 275
Day of Out and Back, clearing a variety of Wainwright outliers.
Started with Arnison Crag. Weather was minging going over Kirkstone but cleared in the valley.
Brutal steep climb through deep bracken hiding rocks and nettles. glad to get up & down without mishap.
Started with Arnison Crag. Weather was minging going over Kirkstone but cleared in the valley.
Brutal steep climb through deep bracken hiding rocks and nettles. glad to get up & down without mishap.
12 PM
Walk 37:33 [3] 2.0 mi (18:46 / mi) +255m 13:27 / mi
ahr:119 max:134 shoes: INOV8 X-Claw 275
Second top is Great Mell Fell. Bit of drizzly rain and excitement of watching low flying Hercules.
1 PM
Walk 15:05 [3] 0.66 mi (22:51 / mi) +124m 14:26 / mi
ahr:123 max:147 shoes: INOV8 X-Claw 275
Little Mell Fell.
2 PM
Walk 2:17:00 [3] 4.72 mi (29:02 / mi) +637m 20:27 / mi
ahr:114 max:160 shoes: INOV8 X-Claw 275
Started from St Peters Church above How Town. Down into valley and climbed slopes of Brinscale Pike. Okish on the climb, steep drop back down - didn't manage to find path or trod. Then across Fusedale Beck and climb slopes of Steel Knotts.
Concave slope so steepest nearest the top and a real struggle through bracken without a path. Once on the top along to Pikeawassa and then drop back down to the church.
Concave slope so steepest nearest the top and a real struggle through bracken without a path. Once on the top along to Pikeawassa and then drop back down to the church.
4 PM
Walk 30:05 [3] 1.2 mi (25:04 / mi) +157m 17:50 / mi
ahr:115 max:167 shoes: INOV8 X-Claw 275
Last loop up & around Hallin Fell. Nice views down Ullswater.
Wednesday Jul 10, 2019 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb) + 4cr(pb).
Quietish. Extra to let showers clear.
Quietish. Extra to let showers clear.
Tuesday Jul 9, 2019 #
10 AM
Run long 1:38:24 [4] 8.88 mi (11:05 / mi) +197m 10:22 / mi
ahr:142 max:166
Old Gits run from Bardsea beach. Drizzly rain.
Beach, Manjushri woods, old driving range, hill fort, green lane to Birkrigg. Sea Wood to finish.
Tempo mainly with Derek Fryer, Jerry Purkis & silent Mike Hooper.
Beach, Manjushri woods, old driving range, hill fort, green lane to Birkrigg. Sea Wood to finish.
Tempo mainly with Derek Fryer, Jerry Purkis & silent Mike Hooper.
Monday Jul 8, 2019 #
10 AM
Note
Dave Jackson massage - sore calves.
Sunday Jul 7, 2019 #
12 PM
Bike 44:00 [3]
shoes: Bike - Trek Mad One
Coast road to Roa O. Tailwind to Manjushri, head wind thereafter.
Bike 37:00 [3]
shoes: Bike - Trek Mad One
Return on coast road. Tail wind to Manjushri, head wind to finish.
Saturday Jul 6, 2019 #
10 AM
Walk 5:11:12 [3] 14.76 mi (21:05 / mi) +1450m 16:09 / mi
ahr:107 max:154 shoes: INOV8 X-Claw 275
Kentmere Horseshoe. Very warm sunny day with fair weather cloud.
Up the Garburn pass and onto the ridge. Yoke, Ill Bell, Frostwick, Thornthwaite Beacon. Then due north to drop onto the Gray Crag ridge, out & back.
Skirt below High Street (as already done pacing Derek Fryer JNC) and across to Mardale Ill Bell. Then Harter Fell, Kentmere Pike & Shipman Knotts.
Up the Garburn pass and onto the ridge. Yoke, Ill Bell, Frostwick, Thornthwaite Beacon. Then due north to drop onto the Gray Crag ridge, out & back.
Skirt below High Street (as already done pacing Derek Fryer JNC) and across to Mardale Ill Bell. Then Harter Fell, Kentmere Pike & Shipman Knotts.
Friday Jul 5, 2019 #
9 AM
Swim 30:00 [3]
Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet as slightly later.
12 PM
Run 1:05:24 [4] 6.21 mi (10:32 / mi) +123m 9:55 / mi
ahr:159 max:165 shoes: Asics Gel Kinsei 5 pair2
Warm day. Out to Next Ness, Alpine Road, Mansriggs, across to Old Hall farm and Dalton Gate.
Started steady and tried to keep cadence. Worked ok on the hills through first 4 miles. From Mile 3 onwards seemed to be stuck at 165bpm.
1min quicker than last time on this route on 2nd June. Cadence 163spm against 164 last time.
Started steady and tried to keep cadence. Worked ok on the hills through first 4 miles. From Mile 3 onwards seemed to be stuck at 165bpm.
1min quicker than last time on this route on 2nd June. Cadence 163spm against 164 last time.
Wednesday Jul 3, 2019 #
8 AM
Run 30:00 [3]
Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). 4 in lane so busyish.
12 PM
Walk 5:55:05 [3] 13.1 mi (27:06 / mi) +1000m 21:55 / mi
shoes: INOV8 X-Claw 275
Wainrights north west of Thirlmere. Another warm sunny day with few clouds.
United Utilities have a new pipeline project which has closed roads & footpaths around west of Thirlmere causing extra faffing when starting at north end of Thirlmere.
Ascended Raven Crag, then through forest tracks and rides towards Armboth Fell. Headed west to the ridge and then north for High Tove, High Seat & Bleaberry Fell top.
Bored with the path so cut through the marsh & heather on a direct line to Walla Crag. Then headed back up & across marsh & heather to flanks of Bleaberry Fell. Contoured around and then dropped steeply into river valley before Raven Crag when retracing steps. Hard finish.
United Utilities have a new pipeline project which has closed roads & footpaths around west of Thirlmere causing extra faffing when starting at north end of Thirlmere.
Ascended Raven Crag, then through forest tracks and rides towards Armboth Fell. Headed west to the ridge and then north for High Tove, High Seat & Bleaberry Fell top.
Bored with the path so cut through the marsh & heather on a direct line to Walla Crag. Then headed back up & across marsh & heather to flanks of Bleaberry Fell. Contoured around and then dropped steeply into river valley before Raven Crag when retracing steps. Hard finish.
Tuesday Jul 2, 2019 #
5 PM
Run 52:02 [3] 4.01 mi (12:59 / mi) +120m 11:52 / mi
ahr:125 shoes: Hoka Speedgoat 2
Dalton Gate, Gill Banks, Flan, Hoad. Warm day. Been a bit stressfull with 2 plumbers working in the house so just a head clearing leg turnover type of grind it out.
Monday Jul 1, 2019 #
Note
(rest day)