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Training Log Archive: 970130

In the 31 days ending Jul 31, 2018:

activity	#	time	miles		km		+m
Running	25	19:31:30	123.88	(9:27)	199.36	(5:53)	2966
Cycling	6	5:04:39	70.0	(13.8/h)	112.65	(22.2/h)	723
Running wu/cd	7	3:00:56	19.99	(9:03)	32.17	(5:37)	352
Strength and Conditioning	4	1:30:00
Orienteering training	2	1:01:19	6.24	(9:49)	10.05	(6:06)	240
Swimming	1	45:00	1.24	(36:13)	2.0	(22:30)
Total	29	30:53:24	221.35		356.23		4281

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Tuesday Jul 31, 2018 #

Running 56:06 [3] 10.06 km (5:35 / km) +64m 5:24 / km

From Churchill round through Girton and Madingley and back along the road. Sooo hot in the sun and not feeling great.

Saturday Jul 28, 2018 #

Running wu/cd 31:00 [3] 5.1 km (6:05 / km) +63m 5:43 / km

Running 23:04 [3] 4.57 km (5:03 / km) +53m 4:46 / km

Williamson’s Park
Legs feeling super tired, but somehow much faster than last week

Friday Jul 27, 2018 #

Running 46:01 [3] 8.43 km (5:28 / km) +181m 4:56 / km

With mum round Guard’s, easy, a couple of harder efforts up the hills.

Thursday Jul 26, 2018 #

Running 58:49 [3] 10.17 km (5:47 / km) +221m 5:13 / km

From Nanny’s house. Along the road into Wasdale then up onto the ridge just below Seatalon and back down the Guards track. Feeling good on the downhill, nice to get the legs turning over.

Wednesday Jul 25, 2018 #

Running 46:36 [3] 8.01 km (5:49 / km) +76m 5:33 / km

With Mum, down to Burrow Hill and then over the other hill to Stodday. Easy, with lots of overgrown styles.

Tuesday Jul 24, 2018 #

Running 46:06 [3] 8.79 km (5:15 / km) +58m 5:05 / km

With John past Burrow Hill and back along the canal. Feeling quite bloated- probably ate a bit too soon before.

Strength and Conditioning 15:00 [3]

Monday Jul 23, 2018 #

Cycling 35:19 [3] 13.73 km (23.3 kph) +32m

Running wu/cd 23:14 [3] 4.37 km (5:19 / km) +35m 5:07 / km

From Denny Beck

Running 28:58 [3] 5.0 km (5:48 / km)

Intervals at crook O’Lune
Some combination of 2:00, 3:00, 1:30, 2:30 with half rep rest which added up to 20 minutes run time.
Not feeling particularly fast, so wasn’t really pushing too hard, legs still a bit tired.

Sunday Jul 22, 2018 #

Running 1:07:49 [3] 11.01 km (6:10 / km) +146m 5:47 / km

With mum round the mast route and through Bailrigg, very easy.

Saturday Jul 21, 2018 #

Running wu/cd 31:22 [3] 4.98 km (6:18 / km) +80m 5:50 / km

to/from the park

Running 23:49 [3] 4.63 km (5:09 / km) +42m 4:55 / km

Williamson's park.
Legs feeling marginally better than yesterday but not much so decided not to do the fell race. Annoyingly felt fine aerobically on this but legs super heavy, didn't really have the mental energy to make this hurt.

Friday Jul 20, 2018 #

Running 35:09 [3] 6.51 km (5:24 / km) +64m 5:09 / km

Easy round the estuary loop, legs still not happy, can really feel it in my quads. Squats yesterday maybe a bad idea.

Thursday Jul 19, 2018 #

Running 39:01 [3] 7.01 km (5:34 / km) +68m 5:19 / km

Very easy along the river and back through Stodday. Legs generally okay after yesterday except on the downhills, not really opening up much.

Strength and Conditioning 15:00 [3]

Normal circuit

Wednesday Jul 18, 2018 #

Orienteering training 39:39 [3] 5.6 km (7:05 / km) +240m 5:50 / km
shoes: Inov8 X Talon

LOC evening event at Kirkstone Pass.
Found it really hard to get into the map at the beginning, better by the end. Navigation a bit sloppy in places because there were lots of people around. Running at a reasonable pace but not working that hard.

Running 1:30:41 [3] 9.53 km (9:31 / km) +780m 6:45 / km
shoes: Inov8 X Talon

Jog to the start + up Red Screes and down the next ridge into the valley and back up the river parallel to the road to the top of the pass. Could already feel it in my legs on the downhill and the path back up was a bit of a struggle, fortunately nice and gentle. Most enjoyable run I’ve done for ages though.

Tuesday Jul 17, 2018 #

Swimming 45:00 [3] 2.0 km (22:30 / km)

Legs were feeling pretty knackered by the end of yesterday so taking it easy today.
25mins fc, 10mins arms only, 10 mins fc

Monday Jul 16, 2018 #

Cycling 36:26 [3] 13.82 km (22.8 kph) +36m

To and from Denny Beck.

Running wu/cd 22:58 [3] 4.46 km (5:09 / km) +36m 4:57 / km

Along the cycle path.

Running 30:00 [3] 5.28 km (5:41 / km) +15m 5:36 / km

Intervals at Crook O'Lune
2x 4, 3, 2, 1 [half rep rest]
Legs feeling tired so probably not pushing as much as I should have been, 4 minutes after the 30s rest was tough but good to get it done.

Sunday Jul 15, 2018 #

Running 1:29:45 [3] 16.26 km (5:31 / km) +71m 5:24 / km

Along the canal to the aqueduct then back along the river to Stodday and home along the road through Aldercliffe. Probably more on the road than would have been ideal, but fine for a long run.

Saturday Jul 14, 2018 #

Running wu/cd 26:14 [3] 4.76 km (5:31 / km) +57m 5:12 / km

Running 32:53 [3] 5.85 km (5:37 / km)

5x 1km [2:30]
Intervals along the estuary cycle path, providing reminder of how much I’m lacking any speed. Legs quite tired throughout, its been a hilly week.

Friday Jul 13, 2018 #

Running 48:54 [3] 9.23 km (5:18 / km) +46m 5:10 / km

Through Bailrigg and past Burrow Hill and back along the canal. Legs feeling tired, picked up the pace a tiny bit at the end to overtake someone, but generally just taking things easy.

Thursday Jul 12, 2018 #

Running 59:12 [3] 10.86 km (5:27 / km) +146m 5:06 / km

Up to the mast and then through Bailrigg on the way home. Felt good on the way up to the park but then legs were quite heavy after that, probably adjusting to the hills.

Wednesday Jul 11, 2018 #

Cycling 49:07 [3] 16.61 km (20.3 kph) +253m

To Rigg Lane car park and back. Working reasonably hard on the way out as I was a bit late, then easy on the way home.

Running 55:00 [3] 8.5 km (6:28 / km) +310m 5:28 / km
shoes: Inov8 X Talon

Up Clougha with John and Iain, took the fell race route up which is much less rocky. Feeling good.

Tuesday Jul 10, 2018 #

Strength and Conditioning 30:00 [3]

2x 15 minute standard loop.
Really pushed it on the first set, then struggled a bit on the second. Think I probably need to change this up a bit, but it’s decent to do at home with no equipment.

Monday Jul 9, 2018 #

Cycling 46:14 [3] 18.03 km (23.4 kph) +58m

Through town on the way there and back past the station to avoid the swan that almost ate me last week.

Running 33:12 [3] 5.78 km (5:45 / km)

Intervals at Crook O’Lune.
1 2 3 4 4 3 2 1 [half rep rest]
Feeling tired, advised to try breathing deeper to get more air into lungs, but just makes it feel like I’m not trying hard enough, think more practice is required to see if it actually works.

Sunday Jul 8, 2018 #

Cycling 1:32:25 [3] 34.22 km (22.2 kph) +274m

From Lancaster to Rigg Lane car park, then back home via Wallings and Cockerham.

Running 1:07:50 [3] 8.5 km (7:59 / km) +310m 6:45 / km
shoes: Inov8 X Talon

From Rigg Lane car park up Clougha, then back down on the grass track rather than the road, several off path terrain sections where John wanted to explore. Nice to have someone to run with though.

Saturday Jul 7, 2018 #

Running wu/cd 26:03 [3] 4.55 km (5:44 / km) +81m 5:15 / km

To the park and then back with John.

Running 23:36 [3] 4.69 km (5:02 / km) +45m 4:48 / km

Lancaster parkrun.
Nice tempo run, feeling in control all the way round. Think I need to do a bit more hard running, feel like I'm doing too much at a comfortable speed and it's not making me any faster.

Friday Jul 6, 2018 #

Running 49:40 [3] 9.15 km (5:26 / km) +66m 5:14 / km

Through Abraham Heights, past the station, along Long marsh Lane to the river bank and along, back through the fields to Aldcliffe. Legs feeling a bit heavy at the start.

Thursday Jul 5, 2018 #

Running 59:06 [3] 10.9 km (5:25 / km) +142m 5:05 / km

Up to Williamson’s park and then up to the mast and through the fields past the reservoir, then through Hala to Bailrigg and back through Piccadilly fields. Think I’m adjusting to the heat, didn’t too awful today.

Wednesday Jul 4, 2018 #

Strength and Conditioning 30:00 [3]

Tuesday Jul 3, 2018 #

Running wu/cd 20:05 [3] 3.95 km (5:05 / km)

Orienteering training 21:40 [3] 4.45 km (4:52 / km)

SROC sprint at Myerscough College.
Generally felt like I was pushing quite well on this although the two halves were pretty short. Got confused by the crossing lines in the second one but otherwise navigation was pretty good, reasonable control flow with touch free as well.

Monday Jul 2, 2018 #

Cycling 45:08 [3] 16.24 km (21.6 kph) +70m

To intervals, working harder on the way there because I was late, fairly easy on the way back.

Running 25:05 [3] 4.14 km (6:04 / km)

Intervals at Crook O'Lune.
1:00 [1:00], 3x ( 4:00 [2:00] 1:00 [1:00] )
Missed the first 4:00 rep because I was late so only did the 3, reasonable session though. Happy to be getting back into training again after a few disjointed weeks.

Sunday Jul 1, 2018 #

Running 35:08 [3] 6.5 km (5:24 / km) +62m 5:10 / km

Standard estuary loop. Loosening off the legs a bit, actually felt fine.

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