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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Run12 11:01:59 48.06 77.35 1016
  Orienteering11 10:16:25 16.85 27.12 200
  Walk5 4:37:21 10.21 16.43 1300
  Swim11 4:30:00
  Bike3 3:49:00
  Core3 35:00
  Physio exercises1 10:00
  Total45 34:59:45 75.12 120.89 2516

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Tuesday Dec 31, 2019 #

10 AM

Walk 3:05:41 [3] 8.21 mi (22:37 / mi) +1300m 15:10 / mi
ahr:106 max:146 shoes: INOV8 - Mudclaw 300

Coniston Old Man, ridge to Swirl How, across to Wetherlam & back to Coniston. Fine day but cloudy on Coniston/Swirl How ridge. Little ice & snow.

Monday Dec 30, 2019 #

11 AM

Orienteering 27:17 [2] 1.34 mi (20:21 / mi)
ahr:117

Jog around east of Great Tower.

Orienteering 58:12 [2] 2.4 mi (24:15 / mi)
ahr:110 max:157

Shadowing Amelia around Great Tower knoll bagging.

Sunday Dec 29, 2019 #

9 AM

Run 1:09:30 [3] 5.0 mi (13:54 / mi) +236m 12:07 / mi
shoes: Hoka Speedgoat 3

Kirby Moor loop - Out Park, Gundson Height & Shooting House Hill. Misty to start but clearing towards end. Steady away to test out right calf & achilles.

Saturday Dec 28, 2019 #

10 AM

Swim 20:00 [3]

Ulverston Pool - 25m - 30 lengths - 30cr(pb). Birthday swim with Rachel. Lots of punters in lane getting in the way.

Friday Dec 27, 2019 #

Note

Dave Jackson massage - right calf soooo painful & sore.

Thursday Dec 26, 2019 #

11 AM

Orienteering 52:35 [4]

Turkey Race #1 - Haverthwaite Heights. Reasonable course - running around with Charlie Summers-Cox trying to stay in the lead. #13 in the wrong place - had 2 attempts to find it and then carried on.

Wednesday Dec 25, 2019 #

10 AM

Run 1:06:21 [3] 5.0 mi (13:16 / mi) +234m 11:35 / mi
ahr:140 max:159 shoes: INOV8 X-Claw 275

Merry Xmas. Kirby Moor loop - shooting house hill to start. Felt I was going okish but wet underfoot.

Tuesday Dec 24, 2019 #

10 AM

Swim 15:00 [3]

Ulverston Pool - 25m - 22 lengths - 8cr(pb), 6cr, 8cr(pb). Quiet swim with Rachel.
2 PM

Run 45:01 [3] 3.26 mi (13:49 / mi)
ahr:151 shoes: Kalenji Kiprun XTR6

Very easy jog around shoulder of Birkrigg, Sea Wood loop and back over trig point. Recent rain meant slow slippery conditions in winter sun.

Monday Dec 23, 2019 #

8 AM

Swim 30:00 [3]

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

Note

Drive to Wrightington & back - Rachel given all clear on new hip joint.

Sunday Dec 22, 2019 #

11 AM

Bike 1:23:00 [3]
shoes: Bike - Trek Mad One

Coast Road to Roa O and return. Seemed to catch a prolonged rain shower and was drenched on the return journey. 43min out, 40min back, felt so slow on the rain drenched roads.
1 PM

Core 15:00 [3]

Saturday Dec 21, 2019 #

1 PM

Run 44:00 [3] 3.6 mi (12:13 / mi) +162m 10:43 / mi
shoes: Hoka Speedgoat 3

Steady shuffle around Kirby Moor inner loop. Felt right achilles to start but gradually eased.

Friday Dec 20, 2019 #

8 AM

Swim 25:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.
11 AM

Run 1:07:24 [3] 5.28 mi (12:46 / mi) +100m 12:03 / mi
ahr:134 shoes: Kalenji Kiprun XTR6

Slow muddy field loop - Lancastrian, Green Lane, Sunbrick, Green Lane, rutted muddy fields across to Urswick, back up to Birkrigg and back down Green Lane to finish.
Everywhere very muddy but kept plodding away. Cadence 156.
2 PM

Physio exercises 10:00 [3]

Some bands :o(.

Thursday Dec 19, 2019 #

10 AM

Note

Dave Jackson massage - easing out right achilles.
2 PM

Bike 1:06:00 [3]
shoes: Bike - Trek Mad One

Bike through croftlands onto Birkrigg, Scales, Gleaston, Dendron and back. Lanes wet and mucky.

Wednesday Dec 18, 2019 #

8 AM

Swim 25:00 [3]

Ulverston Pool - 25m - 40 lengths - 16cr(pb), 8cr, 16cr(pb). Quiet.
3 PM

Core 10:00 [2]

Tuesday Dec 17, 2019 #

11 AM

Run 1:04:14 [3] 5.02 mi (12:48 / mi) +234m 11:11 / mi
shoes: Hoka Speedgoat 3

Kirby Moor reverse - climb Shooting House Hill first, then Brunt Riggs, then Out Park.
Using the quad bike tracks on the bottom of both big climbs which has slightly increased the distance.
Right achilles a bit grumbly at the bottom of Out Park climb but happy to find a weather window between the showers & happy with the time.
4 PM

Core 10:00 [2]

Monday Dec 16, 2019 #

8 AM

Swim 25:00 [3]

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

Sunday Dec 15, 2019 #

10 AM

Orienteering 55:17 [2] 2.54 mi (21:46 / mi)

South Gare sand dunes - corridor course.
Map had been updated with LIDAR but then no ground check for reasonableness. Very flaky trying to make the map fit the ground in several places.

Saturday Dec 14, 2019 #

10 AM

Walk 16:40 [1] 1.0 mi (16:40 / mi)

Walk uphill into Sneaton west.

Orienteering 37:11 [2] 1.28 mi (29:03 / mi)

Putting kites into the terrain - boulders tiny and depression non-existant!
11 AM

Orienteering 42:06 [2] 1.4 mi (30:04 / mi)

Compass direction course. Ditches hard to see - planting furrows pushing you off line.
12 PM

Orienteering 26:41 [2] 0.87 mi (30:40 / mi)

Exit Direction course in different patch of forest. Found it really different to previous block, even more difficult to make the map fit the ground. Took 15mins before I relocated and managed some very hesitant navigation. Vague mapping.
1 PM

Walk 15:00 [1] 1.0 mi (15:00 / mi)

Walk back to car.

Friday Dec 13, 2019 #

8 AM

Swim 30:00 [3]

Ulverston Pool - 25m - 40 lengths - 8cr(pb), 8cr, 8cr(pb), 8cr, 8cr(pb). Quiet.
11 AM

Run 41:43 [3] 3.97 mi (10:30 / mi)
ahr:136 shoes: Asics Gel Quantum 360

First run in new shoes - not so successful.
Down to Canal, back along to Ropewalk and home. Started ok but along the canal could feel left piriformis and right achilles. Had to back off at end of canal and slow jog back in.

Thursday Dec 12, 2019 #

10 AM

Note
(rest day)

Dave Jackson massage. Wet rainy day so rest day.

Wednesday Dec 11, 2019 #

8 AM

Swim 30:00 [3]

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

Run 1:11:12 [3] 5.0 mi (14:14 / mi)
ahr:132 max:157 shoes: INOV8 X-Claw 275

Kirby Moor reverse. Started in hail shower, then some rain showers then more hail showers. Cold. Left calf cramped off top of first hill so backed off. Surprised to be under 1:15 with moor so wet and in wet leggings, stumbling around.

Tuesday Dec 10, 2019 #

12 PM

Run 40:00 [3]
shoes: Asics Gel Nimbus 21

Swarthmoor - Rosside - Pennington road loop in rain.

Run warm up/down 4:00 [1]
shoes: Asics Gel Nimbus 21

Stopped to let a car pass - then left calf cramping as jogged back from 3 bridges.

Monday Dec 9, 2019 #

8 AM

Swim 20:00 [3]

Ulverston Pool - 25m - 24 lengths - 8cr(pb), 8cr, 8cr(pb). Quiet.
Short session as very tired after Xmas bash - awake at 4:30am again.
12 PM

Orienteering 56:58 [3] 2.75 mi (20:43 / mi) +200m 16:54 / mi
ahr:112

Rusland Beeches - park at Haverthwaite end and jog through to top of area. Collect 6 mini kites left in the area and then back along permitted path.
Lovely sunny winters day.

Sunday Dec 8, 2019 #

10 AM

Orienteering 1:00:00 [3]

Skelghyll Woods. Walking into Jenkins Crag & then to top of the area for team exercise moderation.
Rain & hail showers throughout the day - between 11am and 3pm.

Saturday Dec 7, 2019 #

9 AM

Run 1:21:18 [4] 5.18 mi (15:42 / mi)
ahr:140 max:168

Permitted paths around Rusland before Xmas Bash.
12 PM

Orienteering 46:58 [3] 1.87 mi (25:07 / mi)
ahr:124 max:163

Collecting tapes from Hall Brow wood & kites from Rusland.
Drifting rain came in from 11amish.

Friday Dec 6, 2019 #

10 AM

Orienteering 1:36:00 [2]

Stumbling around Rusland Beeches putting out kites for Xmas Bash training.

Thursday Dec 5, 2019 #

10 AM

Note
(rest day)

Dave Jackson massage - then running around meeting gas boiler engineer and helping Rachel.

Wednesday Dec 4, 2019 #

9 AM

Swim 25:00 [3]

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

Bike 1:20:00 [4]
shoes: Bike - Trek Mad One

Out on the coast road to Roa O. Into head wind on way out - 46mins - with tail wind back - 34mins.

Tuesday Dec 3, 2019 #

2 PM

Orienteering 57:10 [2] 2.4 mi (23:49 / mi)

Trotting through Rusland putting out some markers for Saturday.

Monday Dec 2, 2019 #

9 AM

Swim 25:00 [3]

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

Walk 30:00 [1]
shoes: Hoka Speedgoat 3

Swarthmoor to Ulverston. Gently working left calf.
4 PM

Walk 30:00 [1]
shoes: Hoka Speedgoat 3

Ulverston to Swarthmoor.

Sunday Dec 1, 2019 #

11 AM

Run warm up/down 2:00 [1]

Run race 55:14 [4] 6.25 mi (8:50 / mi) +50m 8:37 / mi
ahr:143 max:165 shoes: Asics Gel Nimbus 21

Hoad Hill Xmas Pudding 10K.
Tried to start slowish and keep pace reasonable throughout.
Left calf didn't feel quite right at start and felt it during 4th mile. Had to keep things easy through 5th mile to manage the calf but last mile ok.

Aim to get under the hour as not sure what shape I was in so happy with time.
Managed cadence of 171spm - good.
12 PM

Run 10:02 [1] 0.5 mi (20:04 / mi)
shoes: Asics Gel Nimbus 21

Left leg very sore.

Much icing & rolling during the evening.

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