Training Log Archive: RichTIn the 31 days ending Jul 31, 2022:
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Sunday Jul 31, 2022 #
4 AM
Note
(rest day)
Very early start to catch a 04:55 train & 07:30 flight. Chilling with Tom & Sarah most of the day, then drive back to Lakes after meal. Home by 11:30pm.
Saturday Jul 30, 2022 #
10 AM
Orienteering race 1:00:33 [4] ***** 5.2 mi (11:39 / mi) +48m 11:19 / mi
ahr:132 max:168 spiked:8/10c
ORingen Day 5 - Lunsen.
700m first leg with huge marsh before it, so decided to skirt it to the north. Following bearing most of way & came out on track junction as planned. Short distance on small path & then back in terrain to spike #1 - happy days.
Bearing slightly off towards #2 but recognised where I came out on path (half way) and used small path to reach open hill as attack point. Just missed boulder on first pass but managed after running to & fro for 1min.
Tried to use higher ground and avoid large open marsh towards #3 but trail still took me into it . . . doh. Cost another minute struggling out & back onto the ridges but spiked the kite.
Note : now seen gps ace and managed a parallel error with paths.
Short leg to #4 and slightly off on bearing - couldn't easily make the hill shapes fit in the circle - another 30secs binned. #5 much better on red line & spike.
Long 1km leg to #6 involved finding gap between two oob about half way. Areas taped but drifted too far south & long slog NW to find opening (1min error . . . or more?). From there into the control on the red line & spike control. Read hills well to spike #7 but by this time my energy empty & crawling along.
#8 last tech leg and read contours well all the way to spike control. Charge down hill to path junction & single tree as controls in final 500m.
Very warm morning - legs burning in the sun. Felt very spaced an hour after finish and head rushes when standing up. Decided I needed to retreat to the hotel in sharp order.
Improved from 72overall to 66th (of 120) so reasonably pleased, although much work to be done on fitness.
700m first leg with huge marsh before it, so decided to skirt it to the north. Following bearing most of way & came out on track junction as planned. Short distance on small path & then back in terrain to spike #1 - happy days.
Bearing slightly off towards #2 but recognised where I came out on path (half way) and used small path to reach open hill as attack point. Just missed boulder on first pass but managed after running to & fro for 1min.
Tried to use higher ground and avoid large open marsh towards #3 but trail still took me into it . . . doh. Cost another minute struggling out & back onto the ridges but spiked the kite.
Note : now seen gps ace and managed a parallel error with paths.
Short leg to #4 and slightly off on bearing - couldn't easily make the hill shapes fit in the circle - another 30secs binned. #5 much better on red line & spike.
Long 1km leg to #6 involved finding gap between two oob about half way. Areas taped but drifted too far south & long slog NW to find opening (1min error . . . or more?). From there into the control on the red line & spike control. Read hills well to spike #7 but by this time my energy empty & crawling along.
#8 last tech leg and read contours well all the way to spike control. Charge down hill to path junction & single tree as controls in final 500m.
Very warm morning - legs burning in the sun. Felt very spaced an hour after finish and head rushes when standing up. Decided I needed to retreat to the hotel in sharp order.
Improved from 72overall to 66th (of 120) so reasonably pleased, although much work to be done on fitness.
Friday Jul 29, 2022 #
11 AM
Orienteering race 37:43 [4] 3.5 km (10:47 / km) +20m 10:29 / km
ahr:134 max:156
ORingen Day 4 - Kvtna - Lunsen day 2.
Middle race where I spiked first 5 controls. Stopped in circle at #6 and took 20seconds to see boulder under tree.
Started to come undone on short leg to #10 - top 30 people under 40 seconds to my 1min 18sec. Probably 30seconds error for me.
And then found alternate final control, relocated slightly wrong and cost a minute.
Still 16mins down as winner did 21mins!
Middle race where I spiked first 5 controls. Stopped in circle at #6 and took 20seconds to see boulder under tree.
Started to come undone on short leg to #10 - top 30 people under 40 seconds to my 1min 18sec. Probably 30seconds error for me.
And then found alternate final control, relocated slightly wrong and cost a minute.
Still 16mins down as winner did 21mins!
Thursday Jul 28, 2022 #
10 AM
Orienteering race 1:06:16 [4] ***** 5.3 km (12:30 / km) +71m 11:43 / km
ahr:133 max:162 spiked:7/10c
ORingen Day 3 Odin.
Day in Norra Lunsen. 97th today.
Steady to #1 (winsplits 30secs error but just cautious). Across to 2 just not going very quickly or picking good lines. When into the circle couldn't make the terrain fit so spent at least a minute running around.
Slight miss (45secs) to #3 but spiked #4.
Long (2km) leg to #5. Had a plan to go between OOB areas & involved cutting some corners on path running. Of course should have taken the extra distance on path on first cut as cost me at least a minute, maybe 2 faffing through reeds & green rubbish. Another corner cut also missed correct line, and then I ran around a loop when should have cut.
Nailed the control at the end though, that was pleasing.
22min leg should have been under 20mins.
Into some vague stuff & nailed #6. Line towards #7 not the best and when I found a path junction, made a parallel error - around 4 mins binned.
Got back together for #8 & #9 & into finish.
Direction, direction, direction needs work.
Day in Norra Lunsen. 97th today.
Steady to #1 (winsplits 30secs error but just cautious). Across to 2 just not going very quickly or picking good lines. When into the circle couldn't make the terrain fit so spent at least a minute running around.
Slight miss (45secs) to #3 but spiked #4.
Long (2km) leg to #5. Had a plan to go between OOB areas & involved cutting some corners on path running. Of course should have taken the extra distance on path on first cut as cost me at least a minute, maybe 2 faffing through reeds & green rubbish. Another corner cut also missed correct line, and then I ran around a loop when should have cut.
Nailed the control at the end though, that was pleasing.
22min leg should have been under 20mins.
Into some vague stuff & nailed #6. Line towards #7 not the best and when I found a path junction, made a parallel error - around 4 mins binned.
Got back together for #8 & #9 & into finish.
Direction, direction, direction needs work.
Wednesday Jul 27, 2022 #
Note
(rest day)
Tuesday Jul 26, 2022 #
9 AM
Orienteering race 1:11:00 [4] 5.5 km (12:55 / km) +90m 11:56 / km
ahr:132 max:154
ORingen Day 2 - Granbystaden. 86th today.
Very wet start to the day and this was my early start. Drizzle nearly stopped on the walk to start, but on the beeps started raining again :o(.
Steady to spike #1 & decided on safe path route to #2. However, never found the path in going through some green so decided to bash on under the line. Managed to id where I was along some small hills & marshes & spiked #2 & short leg to #3 (despite thinking boulder on small spur rather than in small reentrant).
Direct to #4, bit hesitant but kept on line & repeat to #5. Aimed off to the left to avoid green at start of leg to #6, found main track & water points, then large ditch & finally hill before the boulder. Happy days. More hesitant towards #7 & stopped to check another control (30secs) but ok.
Longer leg to #8 and started with poor exit dircection but quickly rectified. Most of leg ok until on approach to circle had to go through some green & drifted to far south onto parallel hill. Took a minute to ID the 2 boulders & realise the muddy trail was in fact a small path on the map. Sorted & spiked control. #9 was clean.
Across open meadows & run up to top of slope for final control pick. Just missed #10 & bounced back from small path behind control - 30secs error 30 secs correction. Managed to do something similar on short leg to #11 - another minute gone. Spiked reentrant at #12 and thrash to finish, 4secs slower than yesterday.
Happy enough given how wet the forest was & difficult running in wet cap.
Winsplits gives 20secs loss at #3, 1min to #5, 1min to #7 & 3min to #8.
#10 & #11 aren't identified as errors - in fact #11 gives 56th fastest - best positional split.
Very wet start to the day and this was my early start. Drizzle nearly stopped on the walk to start, but on the beeps started raining again :o(.
Steady to spike #1 & decided on safe path route to #2. However, never found the path in going through some green so decided to bash on under the line. Managed to id where I was along some small hills & marshes & spiked #2 & short leg to #3 (despite thinking boulder on small spur rather than in small reentrant).
Direct to #4, bit hesitant but kept on line & repeat to #5. Aimed off to the left to avoid green at start of leg to #6, found main track & water points, then large ditch & finally hill before the boulder. Happy days. More hesitant towards #7 & stopped to check another control (30secs) but ok.
Longer leg to #8 and started with poor exit dircection but quickly rectified. Most of leg ok until on approach to circle had to go through some green & drifted to far south onto parallel hill. Took a minute to ID the 2 boulders & realise the muddy trail was in fact a small path on the map. Sorted & spiked control. #9 was clean.
Across open meadows & run up to top of slope for final control pick. Just missed #10 & bounced back from small path behind control - 30secs error 30 secs correction. Managed to do something similar on short leg to #11 - another minute gone. Spiked reentrant at #12 and thrash to finish, 4secs slower than yesterday.
Happy enough given how wet the forest was & difficult running in wet cap.
Winsplits gives 20secs loss at #3, 1min to #5, 1min to #7 & 3min to #8.
#10 & #11 aren't identified as errors - in fact #11 gives 56th fastest - best positional split.
Monday Jul 25, 2022 #
1 PM
Orienteering race 53:51 [3] **** 4.2 km (12:49 / km) +50m 12:06 / km
ahr:135 max:156 spiked:9/12c
Oringen Day 1 - Sandvick Coromant.
Long walk to the start of 2.7km. Set off in plenty of time, arrived, did some warming up, chatted to a Swede I'd met in Umea & suddenly realised that I was waiting for a 12:57 start when I was 12:51 . . . . panic.
Rushed through the start boxes & "only" started some 45 secs late.
Winsplits gives a 1:31 error to #1, which considering I was somewhat flustered wasn't bad. Didn't read the small hill in the circle so was standing on the wrong side to see the boulder. Spiked #2 & #3 going steady. Slightly west of the line on short leg to #4 so faffed for about a minute making sense of form line hills.
Solid longer leg to #5 & short leg to #6, spiking both.
Didn't stop and look at the next leg enough so wandered off on a rough bearing and realised not on line when I came across a ditch => not expecting to cross one! Banana leaving control might have cost 1min30sec.
Faffed a bit to get back on line but spiked #7 at end of leg.
Then . . . repeated the error on the long leg to #8 in not reading the control exit, missing the small path within 50m of leaving the control.
Never seemed to get the direction right despite taking a bearing and ended up drifting 45deg away. But, did manage to relocate and back on track. 3 or 4 mins wasted.
Both winsplits & I were happier with the last few controls.
Came 82nd of 146 & appear to be top brit in class, despite dropping 8mins.
Long walk to the start of 2.7km. Set off in plenty of time, arrived, did some warming up, chatted to a Swede I'd met in Umea & suddenly realised that I was waiting for a 12:57 start when I was 12:51 . . . . panic.
Rushed through the start boxes & "only" started some 45 secs late.
Winsplits gives a 1:31 error to #1, which considering I was somewhat flustered wasn't bad. Didn't read the small hill in the circle so was standing on the wrong side to see the boulder. Spiked #2 & #3 going steady. Slightly west of the line on short leg to #4 so faffed for about a minute making sense of form line hills.
Solid longer leg to #5 & short leg to #6, spiking both.
Didn't stop and look at the next leg enough so wandered off on a rough bearing and realised not on line when I came across a ditch => not expecting to cross one! Banana leaving control might have cost 1min30sec.
Faffed a bit to get back on line but spiked #7 at end of leg.
Then . . . repeated the error on the long leg to #8 in not reading the control exit, missing the small path within 50m of leaving the control.
Never seemed to get the direction right despite taking a bearing and ended up drifting 45deg away. But, did manage to relocate and back on track. 3 or 4 mins wasted.
Both winsplits & I were happier with the last few controls.
Came 82nd of 146 & appear to be top brit in class, despite dropping 8mins.
Sunday Jul 24, 2022 #
2 PM
Note
Walk around Linnaeus Garden, and then to Cathedral where listened to end of an organ recital.
On the way to Linnaeus garden met Rune Nielson & partner Marit who recognised me after a 14(?) year gap. He lives in Indre Ostfold, Norway.
On the way to Linnaeus garden met Rune Nielson & partner Marit who recognised me after a 14(?) year gap. He lives in Indre Ostfold, Norway.
Saturday Jul 23, 2022 #
Note
Walking around Uppsala - bus station to find out how to get around. Then to the Castle & Art Museum. Then to Botanical Gardens & Botanical Greenhouse followed by Orangery & back to Cathedral. Latter shut for a wedding so need to return.
Then to the English Bookshop & home for tea.
Then to the English Bookshop & home for tea.
Friday Jul 22, 2022 #
9 AM
Note
Drive from Umeo to Uppsala with Dil, Alex & Isla. Arrived 5:30pm = long day.
Thursday Jul 21, 2022 #
10 AM
Orienteering race 1:12:00 [4] ***** 3.0 mi (24:00 / mi) +105m 21:39 / mi
OO Cup - Day 5 -
Very humid morning which turned into a frustrating day.
Spiked the first 3 controls, navigated ok to #4 but didn't see the kite in a shallow reentrant behind some small trees. Tried to make the map fit somewhere else, trundled off and did a loop for 5 or 6 mins before returning and seeing the control.
Next one ok, but lost concentration to #6 by showing someone where they were and dropped too far right. Another couple of minutes lost.
Colin McIntyre thrashed past on the way to #7 and then long leg to #8 I stopped just short. Ran a small loop to the power lines to look for huge boulder - still below me so back into the woods to find control.
Scrappy to the end when the top people running 45mins - at least 10mins of mistakes.
What could have been if I had seen #4 and not started doubting myself . . .
Very humid morning which turned into a frustrating day.
Spiked the first 3 controls, navigated ok to #4 but didn't see the kite in a shallow reentrant behind some small trees. Tried to make the map fit somewhere else, trundled off and did a loop for 5 or 6 mins before returning and seeing the control.
Next one ok, but lost concentration to #6 by showing someone where they were and dropped too far right. Another couple of minutes lost.
Colin McIntyre thrashed past on the way to #7 and then long leg to #8 I stopped just short. Ran a small loop to the power lines to look for huge boulder - still below me so back into the woods to find control.
Scrappy to the end when the top people running 45mins - at least 10mins of mistakes.
What could have been if I had seen #4 and not started doubting myself . . .
Wednesday Jul 20, 2022 #
11 AM
Orienteering race 1:20:35 [4] **** 4.5 mi (17:54 / mi) +130m 16:26 / mi
OO Cup - Day 4 - Tavelsjo.
Warmer day, feeling quite jaded as not sleeping well due to nights being so light. No real warm-up as wanted to ease into the course - correct approach as although found #1 ok, then bit of a wobble towards #2 through some light green as I struggled with direction. Found small open marsh en-route & corrected line ok.
Had 6 longish legs to #5, #7, #9, #10, #12 & #15.
Poor start to #7 climbing too high meant a banana and 2 mins lost. Rest seemed ok with nav, just slower running than some of the other competitors. Small miss on #15 of 30secs.
Nice forest & course, just not able to run with any strength.
Warmer day, feeling quite jaded as not sleeping well due to nights being so light. No real warm-up as wanted to ease into the course - correct approach as although found #1 ok, then bit of a wobble towards #2 through some light green as I struggled with direction. Found small open marsh en-route & corrected line ok.
Had 6 longish legs to #5, #7, #9, #10, #12 & #15.
Poor start to #7 climbing too high meant a banana and 2 mins lost. Rest seemed ok with nav, just slower running than some of the other competitors. Small miss on #15 of 30secs.
Nice forest & course, just not able to run with any strength.
Tuesday Jul 19, 2022 #
11 AM
Orienteering race 1:17:23 [4] ***** 3.5 mi (22:07 / mi) +146m 19:34 / mi
spiked:12/14c
OO Cup - Day 3 - Hossjo (East).
Took it very steady, concentrating on keeping in touch with the map. Used the very large boulders as extra conrols and only small faffs within the circle.
Much happier.
Took it very steady, concentrating on keeping in touch with the map. Used the very large boulders as extra conrols and only small faffs within the circle.
Much happier.
Monday Jul 18, 2022 #
11 AM
Orienteering race 1:37:06 [4] ***** 4.5 mi (21:35 / mi) +152m 19:32 / mi
OO Cup - Day 2 - Hossjo (East).
Poor line up slope to #1, should have gone further along the road before turning off. Then equally poor route & execution to #2. 3 or 4 mins to #1 & 5 or 6 to #2 - not a good start. Managed to sort short leg to #3, and then ok on long leg to #4.
On reflection both #1 & #2 problems caused by not having a proper plan.
So it continued - banana to #9, good long leg to #10, poor leg to #11 & ok #12 & #13.
Good course with really difficult nav.
Looking at splits cost maybe 5 mins to #1, 6 mins to #2, 1 min banana on #9 and another 4 or 5 mins on #11. Total of 17mins in 4 controls. Room for improvement :o).
Poor line up slope to #1, should have gone further along the road before turning off. Then equally poor route & execution to #2. 3 or 4 mins to #1 & 5 or 6 to #2 - not a good start. Managed to sort short leg to #3, and then ok on long leg to #4.
On reflection both #1 & #2 problems caused by not having a proper plan.
So it continued - banana to #9, good long leg to #10, poor leg to #11 & ok #12 & #13.
Good course with really difficult nav.
Looking at splits cost maybe 5 mins to #1, 6 mins to #2, 1 min banana on #9 and another 4 or 5 mins on #11. Total of 17mins in 4 controls. Room for improvement :o).
Sunday Jul 17, 2022 #
4 PM
Orienteering race 1:13:52 [3] ***** 3.1 mi (23:50 / mi) +85m 21:57 / mi
ahr:136 max:159 spiked:12/15c
OO Cup - Day 1 - Skravelsjo.
Had looked at the map and it was steep & rocky, so set off steadily walking. Managed to spike all 5 controls along the rocky slope, and then the next 4 back over the hill. #9 to #10 started jogging for first time & really loving it . . . and of course missed at the end of the leg, misread the crags in the circle & had to loop back around. Relocated, nearly made the same error but corrected.
Looking at the old map it had a large crag with teeth, the new map has a line crag w/o teeth. Convinced myself I was one ridge too far.
Then short leg to #11 to find a boulder in some green - unfortunately covered in moss & vegetation & under a tree. Missed on first time through area as being too high, similar with way back. Found on 3rd attempt.
Probably 7mins binned to #10 and another 3 mins to #11.
Nailed longer legs to #12 & #13 but made a mess of #14 and binned another 3mins.
Very enjoyable area but bloody hard for a first time in Sweden this year.
Had looked at the map and it was steep & rocky, so set off steadily walking. Managed to spike all 5 controls along the rocky slope, and then the next 4 back over the hill. #9 to #10 started jogging for first time & really loving it . . . and of course missed at the end of the leg, misread the crags in the circle & had to loop back around. Relocated, nearly made the same error but corrected.
Looking at the old map it had a large crag with teeth, the new map has a line crag w/o teeth. Convinced myself I was one ridge too far.
Then short leg to #11 to find a boulder in some green - unfortunately covered in moss & vegetation & under a tree. Missed on first time through area as being too high, similar with way back. Found on 3rd attempt.
Probably 7mins binned to #10 and another 3 mins to #11.
Nailed longer legs to #12 & #13 but made a mess of #14 and binned another 3mins.
Very enjoyable area but bloody hard for a first time in Sweden this year.
Friday Jul 15, 2022 #
2 PM
Note
Walking along river near Umea hotel for a couple of hours.
Thursday Jul 14, 2022 #
6 AM
Note
Start travel from Edin - Stockholm - Umea. Leave Tom's at 6:30am, arrive hotel 11pm (local - midnight UK).
Wednesday Jul 13, 2022 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
2 PM
Note
Travel to Edinburgh.
Tuesday Jul 12, 2022 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
1 PM
Run 1:10:17 [3] 4.34 mi (16:12 / mi) +126m 14:51 / mi
ahr:117 max:137
Parked on edge of Dalton and exploring new footpaths to avoid out & back through nettles in first green lane. Sorted paths ok but warm and legs feeling meh.
Right heel became progressively more sore so not a great outcome.
Couple of fields of sweetcorn had to stumble around edge, plus knee deep field of grass to wade through.
Right heel became progressively more sore so not a great outcome.
Couple of fields of sweetcorn had to stumble around edge, plus knee deep field of grass to wade through.
Monday Jul 11, 2022 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
11 AM
Bike 1:20:45 [3] 16.09 mi (5:01 / mi) +248m 4:47 / mi
ahr:99 max:143
A recovery ride, trying to take things easy.
Out along coast road, across to Leece & back via Gleaston & Urswicks.
Out along coast road, across to Leece & back via Gleaston & Urswicks.
Sunday Jul 10, 2022 #
9 AM
Bike 1:36:56 [3] 19.63 mi (4:56 / mi) +552m 4:32 / mi
ahr:115 max:154 shoes: Bike - Trek Mad One
Another wartm day so out early.
A590 to Greenodd & Penny Bridge. Climb up past Smithy Green, attacked by the jack russell at High Farm. Turn at Low Scathwaite and across to Broughton Beck. Up past Hawkswell to climb Osmotherley Moor. Descend to Marton & around to Lindale before dropping between Urswicks & back.
Left knee noticable at times but right heel not too bad. Aim was to have 2 good climbs so job done.
A590 to Greenodd & Penny Bridge. Climb up past Smithy Green, attacked by the jack russell at High Farm. Turn at Low Scathwaite and across to Broughton Beck. Up past Hawkswell to climb Osmotherley Moor. Descend to Marton & around to Lindale before dropping between Urswicks & back.
Left knee noticable at times but right heel not too bad. Aim was to have 2 good climbs so job done.
Saturday Jul 9, 2022 #
9 AM
Bike 2:21:47 [3] 29.2 mi (4:51 / mi) +700m 4:31 / mi
shoes: Bike - Trek Mad One
Around Coniston - out up Old Hall road, through Lowick, Brantwood, Coniston, Torver & back. Trying to keep it easyish and felt like a head wind all the way to Coiston, although also bits on the return.
Left knee sore on the early climbs before Lowick, right heel grumbling approaching the 2 hour mark.
3 min stop before Coniston vilage for drink & half a bar.
Left knee sore on the early climbs before Lowick, right heel grumbling approaching the 2 hour mark.
3 min stop before Coniston vilage for drink & half a bar.
12 PM
Swim 30:00 [3]
Ulverston Pool - 44 lengths - 1.1km.
Friday Jul 8, 2022 #
12 PM
Run 50:06 [3] 3.85 mi (13:01 / mi) +123m 11:50 / mi
ahr:149 max:164
Dalton Gate, Gill Banks, Flan, the Hoad & back. Right heel still sore, feeling lethargic as quite hot.
HR looks very wrong as very steady away.
HR looks very wrong as very steady away.
Thursday Jul 7, 2022 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
11 AM
Note
Cut finger on left hand whilst gardening :o(
2 PM
Bike 1:22:37 [3]
shoes: Bike - Trek Mad One
Coast road to Roa O and return. Out into a headwind in 44mins, back in 38:30. Left knee still feeling a bit sore after Mondays strength exercises.
Wednesday Jul 6, 2022 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
6 PM
Orienteering warm up/down 30:00 [1]
Trudge up to the top of Crag Qarter from Kentmere. Rainy claggy evening so in 2 tops plus cag.
Orienteering 55:47 [3] 2.38 mi (23:26 / mi) +202m 18:33 / mi
ahr:126 max:143
Crag Quarter short course. Set off into the wind & drizzle & plodded around. Slightly thrown by #6 being in the wrong place - 90secs lost.Trying to manage verucca being painful under left foot and right heel being sore.
Having loaded gps then #11 3 contours too low - lucky to see someone else punching.
Having loaded gps then #11 3 contours too low - lucky to see someone else punching.
Tuesday Jul 5, 2022 #
9 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
1 PM
Bike 1:11:42 [3] 16.08 mi (4:28 / mi) +252m 4:15 / mi
ahr:115 shoes: Bike - Trek Mad One
Same loop as last week - out along coast road, across to Leece & back via Gleaston & Urswicks. Quite windy but pushing on so happy to be quicker by a couple of minutes.
Back was sore yesterday evening but not too bad today.
Back was sore yesterday evening but not too bad today.
Monday Jul 4, 2022 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
4 PM
Circuit Training warm up/down 15:00 [1]
CT
Circuit Training 20:00 [2]
Katy - wk2 strength
Sunday Jul 3, 2022 #
12 PM
Note
Walk with Rachel by black beck
Saturday Jul 2, 2022 #
1 PM
Run long 1:14:35 [3] 5.07 mi (14:43 / mi) +282m 12:33 / mi
ahr:123 max:141 shoes: Hoka Mafate Speed 2
Loop of Kirby Moor trying to keep very chilled, easy pace. Up Shooting House Hill to start and climb Out Park to finish. Managing the sore right heel and knee. Didn't feel them too much so hopefully job done.
Friday Jul 1, 2022 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 40 lengths - 1km.
12 PM
Run 55:29 [3] 4.1 mi (13:32 / mi) +129m 12:20 / mi
ahr:126 max:154 shoes: Hoka Mafate Speed 2
Out with Amelia from Alpine Drive. Footpaths to the Falls, along to Broughton Beck & return. Added a minute for a gate fail, but Amelia struggling with hip pain - probably piriformis - so I ended leading most of the way.