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Training Log Archive: RichT

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Orienteering	10	12:29:12	27.89		44.88		610
Run	12	9:45:09	44.93	(13:01)	72.31	(8:06)	1499
Walk	4	6:32:00	13.2		21.24		350
Bike	4	5:36:06	29.1		46.83		1000
Core	3	45:00
Circuit Training	1	20:00
Total	34	35:27:27	115.12		185.26		3459

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Saturday May 30, 2020 #

2 PM

Bike 45:00 [3]
shoes: Bike - Trek Mad One

To Swarthmoor to meet Rachel. Then Birkrigg, Scales, Urswicks, High Carley & home.

Friday May 29, 2020 #

11 AM

Run 46:24 [3] 3.65 mi (12:43 / mi) +100m 11:43 / mi
ahr:125 shoes: Hoka Speedgoat 3

Another warm day - taps off. Easy recovery run from Great Urswick across to the Candle Factory at Lindal, drop down & up to Verstone Cattery & back over the old hill fort to Urswick.

Thursday May 28, 2020 #

4 PM

Orienteering 1:20:00 [3]
shoes: Scott Kinabalu

On Bethecar Moor with Laura Brown - very warm day.

Wednesday May 27, 2020 #

11 AM

Walk 3:00:00 [3] 6.0 mi (30:00 / mi) +350m 25:24 / mi
shoes: INOV8 X-Talon 225

Walk with Rachel from Troutbeck up Sour Howes & across to Sallows.

Tuesday May 26, 2020 #

3 PM

Orienteering 1:15:00 [3] 2.85 mi (26:19 / mi)
shoes: Hoka Speedgoat 3

Water Yeat with Amelia Thompson - sunny afternoon.

Monday May 25, 2020 #

11 AM

Run 1:24:43 [4] 4.85 mi (17:28 / mi) +250m 15:03 / mi
ahr:136 max:156 shoes: Hoka Challenger ATR4

Dunnerdale horseshoe - managed to run up everything bar the final pull to Stickle Pike. Small wind behind on climbs and into my face on the return.

Sunday May 24, 2020 #

2 PM

Walk 2:10:00 [1] 6.0 mi (21:40 / mi)
shoes: Hoka Speedgoat 3

Walk with Rachel - watched fox cubs at play.

Saturday May 23, 2020 #

12 PM

Run 1:01:21 [4] 4.9 mi (12:31 / mi) +234m 10:54 / mi
ahr:143 max:167 shoes: Scott Kinabalu

Kirkby Moor loop clockwise. Winds from the SW gusting to 40mph. Wearing 3 layers + bottoms + hat but still a cold head when running into the wind.
Helped to push me up Out Park & not too bad descending and then really helped push me up towards windmills around Brunt Riggs & heather corner. Somewhat sheltered on traverse of Gunson Height but brutal last section climbing up to Shooting House Hill.
Into the wind next and felt like I was running at a stand stll until I lost some height from the ridge. Across the river bottom very dry like the rest of the area and then back into the wind on climb to car.
Very happy with the feeling in my legs and the time.

4 PM

Core 15:00 [1]

Friday May 22, 2020 #

Note
(rest day)

Thursday May 21, 2020 #

4 PM

Orienteering 1:14:46 [3] 2.92 mi (25:36 / mi) +100m 23:09 / mi
ahr:115 shoes: Hoka Speedgoat 3

Coaching at Water Yeat with Laura Brown. Warm.

Wednesday May 20, 2020 #

1 PM

Orienteering 2:02:30 [2] 5.76 mi (21:16 / mi) +100m 20:11 / mi

Out on Bethecar Moor checking control sites.

Tuesday May 19, 2020 #

1 PM

Run 53:41 [3] 4.62 mi (11:37 / mi) +103m 10:52 / mi
shoes: Scott Kinabalu

Dalton O again - Green Lane & head over to Standing Tarn. Reverse so across to Green Lane down to Hawkfield. Then climb Bolton Heads & across to Highfield Farm into the wind.
Cadence 160spm again.
Wore bottoms & thermal but very humid after morning rain.

Monday May 18, 2020 #

12 PM

Orienteering 45:23 [3] 2.23 mi (20:21 / mi)

Steady around Dockney collecting in pegs & tapes.

4 PM

Core 15:00 [1]

Sunday May 17, 2020 #

10 AM

Orienteering 1:24:14 [2] 2.77 mi (30:25 / mi) +250m 23:45 / mi
ahr:96

Easy jog around Water Yeat putting out some markers. Overcast & windy.

11 AM

Run 9:07 [3] 0.54 mi (16:53 / mi) +50m 13:07 / mi

Uphill efforts.

Friday May 15, 2020 #

5 PM

Run 32:30 [3] 2.05 mi (15:51 / mi)
ahr:105 shoes: Hoka Speedgoat 3

Shuffle around a very windy Birkrigg with Rachel. Dead legs.

Thursday May 14, 2020 #

4 PM

Orienteering 1:24:58 [3] 3.89 mi (21:51 / mi)
ahr:102 shoes: Ice Bug

On Subberthwaite with Laura Brown.

Wednesday May 13, 2020 #

1 PM

Bike 1:38:30 [3]
shoes: Bike - Trek Mad One

Coast road to Roa O & return.
Small breeze into face on way back but still managed negative split to and from the O!

Tuesday May 12, 2020 #

3 PM

Run 54:15 [3] 4.6 mi (11:48 / mi) +103m 11:02 / mi
ahr:138 shoes: Hoka Speedgoat 3

Dalton O - Green Lane & head over t to Standing Tarn. Then across to Highfield Farm & along to Bolton Heads strong breeze behind. Drop to Hawkfield & back up green lane away from Little Urswick into the wind.
Tried to make it a Fartlek session with efforting alternate/uphill fields. Coming back into the wind was hard. Cadence 160spm which reflects the higher pace on some sections.

57:50 10th April; 55:03 12th April (Reverse); 58:40 on 21st April

Sunday May 10, 2020 #

1 PM

Run 1:03:09 [3] 4.97 mi (12:42 / mi) +220m 11:10 / mi
ahr:134 shoes: Scott Kinabalu

Bigland Tarn loop starting by heading towards stables & around tarn. Strong cold wind so windstopper top & fleecy leggings. Coming out of NE meant into the wind along road section towards Greenhurst and across High Cark allotment. Again on final section around fishing tarn. Much faffing at some of the gates.

Had it in my head I had done this sub the hour but on checking found that time comparable to last time in much cooler conditions today.
30 March 1:10:08; 2nd April 1:05:39; 15th April 1:01:47 (reverse); 22nd April 1:02:21

4 PM

Core 15:00 [2]

Saturday May 9, 2020 #

1 PM

Walk 1:00:00 [1]

Walk from Water Yeat up to Beacon Tarn & return. Warm day.

Friday May 8, 2020 #

2 PM

Orienteering 1:42:00 [2] 3.8 mi (26:50 / mi)

Loop around Subberthwaite on warm day.

Thursday May 7, 2020 #

11 AM

Run 45:02 [3] 4.0 mi (11:16 / mi) +135m 10:11 / mi
ahr:127 max:147 shoes: Asics Road Hawk

Cruise over towards Pennington Church with Angus Dobson.
Another warm day, good to catch up on his gossip.

Wednesday May 6, 2020 #

9 AM

Bike 2:10:36 [3] 29.1 mi (4:29 / mi) +1000m 4:03 / mi
ahr:81 shoes: Bike - Trek Mad One

Round of Coniston - first time this year.
Start up past Old Hall Farm & Hollowmire, cut across to Lowick Bridge & up east side of lake to start. Cool in the shadows going up east side. Coniston, Torver, Water Yeat, Blawith, back up from Lowick Bridge to Woodgate, Broughton Beck & back.
Was reasonably steady up to Coniston and worked much harder on the west side.

Tuesday May 5, 2020 #

12 PM

Bike 1:02:00 [3]
shoes: Bike - Trek Mad One

Standard loop - Croftlands hill, Birkrigg, Scales, Gleaston, Dendron, edge of Dalton, Skells Lodge, Halier How Farm, High Carley.
Sunny but strong breeze, especially as head wind for final part.
Felt ok on the climbs, especially Greystone Lane hill outside of Dendron.

3 PM

Circuit Training 20:00 [3]

Found a HIIT workout online.
Managed the Warm Up (although had to research the Bear Crawl).
Managed 2 circuits of the activities - not liking the reverse plank - low motivation.

Warm up: 5 minutes
1. Cat Cow Stretches x 10 – gently stretches and wakes up the spine.
2. Air Squats x 15 – activates and boosts blood flow to the lower leg muscles.
3. Deep Squat Hold – activates and stretches glutes, hamstrings, calves and lower back, promoting a full range of motion.
4. Bear Crawl Hold x 30 – activates and engages core muscles.
5. Walk out x 8 – stretches out and engages lower back, glutes and legs, activates the core.
6. Jumping Jacks x 1 minute - warms up knees, calves and feet and raises the heart rate.
Main Workout: 15 minutes
35 seconds on
10 seconds off to transition to next movement
x 5 rounds with no breaks
1. Kneeling Up & Down to Jump Squat - Builds strength and explosive power while helping to improve endurance and running economy. Boosts core and single leg stability.
2. Burpee Variations – delivers full body conditioning, particularly engaging quads, abdominals, hamstrings and glutes, strengthens lower back.
3. Walk Outs into Push Up – Boosts core stability, improves upper body strength promoting better running form.
4. Reverse Plank Knee Raiser – Targets, glutes, hamstrings, abs and triceps and helps strengthen lower back for stability.

Monday May 4, 2020 #

2 PM

Run 46:42 [3] 3.86 mi (12:06 / mi) +126m 10:59 / mi
ahr:120 max:141 shoes: Scott Kinabalu

Park on Red Lane. Back to Middle Mount Barrow & Green Lane to Birkrigg. Clockwise circuit over the summit & back down to Green Lane & return to car. Cloudy with blustery wind.
Shoes seemed ok given I have some achilles tendonitis in my right heel.

Sunday May 3, 2020 #

4 PM

Walk 22:00 [1] 1.2 mi (18:20 / mi)
shoes: Hoka Challenger ATR4

Walk up to Swarthmoor.

5 PM

Run 32:30 [3] 2.45 mi (13:16 / mi) +55m 12:24 / mi
ahr:144 shoes: Hoka Challenger ATR4

Steady back from Swarthmoor via High Greaves & Rosside Farm to Stone Cross manor.

Saturday May 2, 2020 #

11 AM

Orienteering warm up/down 24:50 [2] 2.0 km (12:25 / km) +60m 10:48 / km

Dockney Parrock warm-up around line course.

12 PM

Orienteering hills 47:31 [3] 3.9 km (12:11 / km) +100m 10:48 / km

Dockney Parrock Technical - trying to run on the straight line.

Orienteering warm up/down 8:00 [2]

Friday May 1, 2020 #

2 PM

Run 55:45 [3] 4.44 mi (12:33 / mi) +123m 11:34 / mi
ahr:132 max:152 shoes: Hoka Speedgoat 3

New route - Park near Red Syke Bridge just outside Lindal. Due south on Green Lane, back NW to Candle Factory, south again to Dalegarth farm. Young cows very interested in me & came charging across the field :-(.
Up to Verstone Cattery and then Green Lane that runs around edge of Urswick Crag Common - bordered by mass of wild garlic. Then through the woods, across normal large field of cows and back to bottom of first Green Lane to retrace my steps.

Happy to stretch the legs as calves sore after yesterday on the tarmac.

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