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Training Log Archive: RichT

In the 7 days ending Sep 4, 2012:

activity # timemileskm+m
  Bike8 5:32:15 33.66 54.17
  Run4 4:28:26 16.15 25.99
  Total12 10:00:41 49.81 80.16

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Tuesday Sep 4, 2012 #

7 PM

Run long 1:38:38 [4] 5.99 mi (16:28 / mi)
ahr:146 max:165

Took Will n Angus over to Coniston to run with Black Combe Runners. From behind Sun Inn up Coniston Old Man & Brim Fell. Good turn out and Will n Angus off with Keever & Carl Ed in fast group. I sat in with Pete Tayler & Mc Knowles in middle group. 3 stops and reached the top in 49mins (boys reckon 39mins!). Lovely sunset from top as clouds had cleared. After dropping off Brim Fell back to tarn, group decided to zig-zag through a craggy slope for "easier" running and meant we returned in near dark.

Monday Sep 3, 2012 #

6 PM

Bike 56:00 [3]
shoes: Bike - Trek Mad One

Birkrigg, Scales, Gleaston, Dendron, Dalton, Urswick. Pushing reasonably strongly on uphills and Trek seemed to be flying along. Still a bit of front end wobble but good time.

Sunday Sep 2, 2012 #

9 AM

Bike 1:11:00 [3]
shoes: Bike - GT Avalanche

Foot didn't feel right after yesterday so no back to back runs. Biked reverse usual loop Urswick, Dalton, Dendron, Gleaston, Birkrigg trying to take it steady. Very wet roads and continual showers on way around.

Saturday Sep 1, 2012 #

10 AM

Run long 1:20:02 [3] 5.31 mi (15:04 / mi)
ahr:145 max:171

Rusland Valley to High Dam back to Boretree Tarn & undulations to finish. With Jo & Hannah, some stops. Really worked some of the hills to max out hr.

Friday Aug 31, 2012 #

10 AM

Bike 30:02 [3] 6.13 mi (4:54 / mi)
max:145 shoes: Bike - Fondriest

Ulverston, Arrad Foot, Penny Bridge, Colton.
1 PM

Bike 1:19:02 [3] 15.07 mi (5:15 / mi)
max:154 shoes: Bike - Fondriest

Colton, Oxen Park, Rusland Valley, Abbots Reading, Bouth, Penny Bridge, Smithy Green, Toppin Rays, Newlands, Ulverston.
Overcast & rain showers.

Thursday Aug 30, 2012 #

11 AM

Bike 12:00 [3]
shoes: Bike - GT Avalanche

Bike out to Wills with Angus.
12 PM

Run warm up/down 16:35 [2] 1.17 mi (14:10 / mi)
ahr:135

Run around back of Birkrigg from Wills.

Run intervals 27:00 [4]
ahr:165 max:177

Start with steep face (0.25mile), then gentler slope(0.3mile).
Approx 3mins recovery to get to bottom of each.
Steep face 3mins, 2m40s, 2min 45s. 1st rep mass start. 2nd & 3rd set off 30secs in front Angus then 20secs to Will.
Softer face 3mins and 2m48s.

Run warm up/down 10:48 [2] 1.03 mi (10:29 / mi)

2 PM

Bike 14:00 [3]
shoes: Bike - GT Avalanche

Bike back home from Wills.
3 PM

Bike 37:19 [3] 6.31 mi (5:55 / mi)
max:160 shoes: Bike - GT Avalanche

Soutergate, Mansriggs, Bowstead Gates, Toppin Rays, Smithy Green, Penny Bridge, Colton.
5 PM

Bike 32:52 [3] 6.15 mi (5:21 / mi)
max:164 shoes: Bike - GT Avalanche

Colton, Penny Bridge, Smithy Green, Toppin Rays, Bowstead Gates, Mansriggs, Ulverston.
Nice sunny evening.

Wednesday Aug 29, 2012 #

3 PM

Run warm up/down 22:25 [3] 2.04 mi (10:59 / mi)
ahr:140

Steady run down fishouse lane - very wet in fields.

Run intervals 1:31 [4] 0.17 mi (8:54 / mi)
ahr:151

Start interval down old railway line - soon blocked by gate.

Run intervals 4:27 [4] 0.44 mi (10:07 / mi)
ahr:150

Continue other side of sheep & 2nd gate until stopped by flooded part.

Run warm up/down 7:00 [1]

Back along old tracks - mincing through brambles & nettles.
Loop no good for future interval session.

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