Training Log: RichT
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||4|| 4:28:21|| 18.77||(14:18)|| 30.21||(8:53)|
| ||Swim||2|| 1:15:00|
| ||Walk||1|| 1:00:00|
| ||Core||1|| 20:00|
| ||Total||8|| 7:03:21|| 18.77|| 30.21|
Run 23:07  2.22 mi (10:25 / mi)
ahr:138 max:152 shoes: Hoka road
Around Swarthmoor with Rachel.
Run warm up/down 6:01  0.4 mi (15:02 / mi)
ahr:122 max:143 shoes: Hoka road
Run 1:19:45  4.72 mi (16:54 / mi)
ahr:129 max:158 shoes: Hoka Mafate trail
Kirby Moor loop on a cold windy day. Glutes & piriformis feeling sore after yesterdays squats and lunges. All of the hills were a struggle and barely able to raise more than a shuffle. HRM crap as seemed to stick at points.
Not sure if wearing the trail shoes is good through the heather.
Felt like a GRAAC - get round at all costs.
Swim 35:00 
Ulverston Pool - 25m. Didn't feel good.
2br; 10cr(pb); 10cr; 10cr(pb); 10cr; 2br - 1100m.
Core 20:00 
step ups(20 each leg), stationary lunge(20), kayak(20), plank(1min), rear lunge(20), squats(20), side plank(30secs each arm), forward single leg swivel(20 each leg), forward lunge(20), deltoid raise(20), squats(20)
first core session of the year - wobbling like a ship in a storm
Swim 40:00 
Ulverston Pool - 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 8cr; 2br - 1300m.
Run warm up/down 13:17  1.0 mi (13:17 / mi)
ahr:153 max:161 shoes: Hoka road
Jog out along DaltonGate to Swarthmoor. HR seems odd.
Run tempo 33:47  2.99 mi (11:18 / mi)
shoes: Hoka road
Tempo along Swarthmoor Hall Lane - x-roads to Swarthmoor Hall footpath
1min 42s - 0.11miles - jog to drop hr to 125
4min 09s - 0.50miles - ahr 156/ mhr 162 - tempo slightly downhill
2min 30s - 0.09miles - jog to drop hr to 125
4min 27s - 0.49miles - ahr 157/ mhr 164 - tempo slightly uphill
2min 27s - 0.09miles - jog to drop hr to 125
4min 04s - 0.50miles - ahr 158/ mhr 165 - tempo slightly downhill
2min 33s - 0.09miles - jog to drop hr to 125
4min 33s - 0.49miles - ahr 162/ mhr 166 - tempo slightly uphill
3min 18s - 0.13miles - jog to drop hr to 125
4min 04s - 0.50miles - ahr 159/ mhr 166 - tempo slightly downhill
Run warm up/down 14:12  0.95 mi (14:57 / mi)
ahr:149 max:166 shoes: Hoka road
Back in via Big Dipper. HR didn't want to drop - high just jogging along past UVHS.
Walk 1:00:00 
Walking walls & fences with John Britton.
Actually 7 hours on our feet - tired at end. Decided not to attend night event as little energy.
Run 1:38:12  6.49 mi (15:08 / mi)
Run out from Kendal, Natland side with old gits in drifting rain. Muddy, lots of stiles. Very tired after about 75minutes so cut loop short and back along road.
all weeks |