Training Log Archive: RichTIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
11 AM
Orienteering 1:00:00 [3]
Faffing with the Hawkshead 16s - Matthew, George, Laurence, Laura, Katie & Annie.
Lots of waiting around in between bits.
Lots of waiting around in between bits.
Saturday Nov 23, 2013 #
Note
(rest day)
Controllers Conference - Caton
Friday Nov 22, 2013 #
10 AM
Core 20:00 [2]
11 AM
Bike 1:43:00 [3]
shoes: Bike - Fondriest
Sore legs after Striders session so thought I would head out on the bike on a sunny day.
Headed through Croftlands, Birkrigg, Scales, Little Urswick, Lindale, Marton - hill up to windmills hard as usual - followed lanes along Kirkby Moor ridge until hit back road and down into Broughton Beck. Deceided to turn off and take in hill on back of village and then head down towards Newland Bottom and back on A590.
Headed through Croftlands, Birkrigg, Scales, Little Urswick, Lindale, Marton - hill up to windmills hard as usual - followed lanes along Kirkby Moor ridge until hit back road and down into Broughton Beck. Deceided to turn off and take in hill on back of village and then head down towards Newland Bottom and back on A590.
Thursday Nov 21, 2013 #
6 PM
Run warm up/down 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Mizuno Wave Creation 13
3 small loops followed by drills and run throughs at Barrow Striders.
Run tempo 15:30 [4] 2.0 mi (7:45 / mi)
shoes: Mizuno Wave Creation 13
4 x half mile with Lois in 3.16,3.55,4.0,4.05 with 2mins 30secs recovery. First two ran with Pat. On first one initially dropped by Pat & Lois but managed to pull through after two mins and finish strongly in lead. Lois not able to push so hard on subsequent efforts.
Would like to be back at 4 sets under 3.30 next week.
Would like to be back at 4 sets under 3.30 next week.
Run warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Mizuno Wave Creation 13
3 loops warm down with Lois, then another on my own, then another with Hollie.
Wednesday Nov 20, 2013 #
6 PM
Orienteering 53:54 [4] 4.7 km (11:28 / km) +150m 9:53 / km
Grange Warloc Urban race. Had the uphill gaffle to start which made it hard work and made wrong exit from car park. Then on second butterfly whist planning ahead managed to miss #8 on far side of the lake. But good head to head with Rebekah Beadle, Dave Maliphant and Derek Fryer through the wood. Managed to spike all three controls and pull ahead.
Really enjoying my orienteering.
Really enjoying my orienteering.
Tuesday Nov 19, 2013 #
9 AM
Note
Third weekly visit to osteopath for right shoulder manipulation. Its getting more movement and corresponding pulling more scar tissue and getting more painful. Weird.
11 AM
Run 59:30 [3]
shoes: Salomon Fellcross
Kirkby Moor loop - out over Out Park, around Gunson Height and back over Shooting House Hill. Beautiful clear blue sky, few clouds offshore and hard hoar frost underfoot. Black Combe looked to have a dusting of snow. Now it wasn't effortless but I really didn't feel I was digging deep on any of the climbs, just a nice arm swinging rythm. Progress!
5 PM
Run 35:00 [2]
shoes: Mizuno Wave Creation 13
Out with the UVHS crew after the BSOC win. High spirits as Graham had said to Grace that chips would be bought if her team won. Down towards ropewalk and then back around Lonsdale road. And then back through town to the Chippy Bank, obviously.
Happy times on a cold clear evening.
Happy times on a cold clear evening.
Monday Nov 18, 2013 #
6 PM
Run 40:00 [3] 2.0 mi (20:00 / mi)
shoes: Saucony Grizzly Approach
Met up with Will, Angus & Hollie at Birkrigg X-roads. Boys were chatting and pulling away very easily - let Hollie go with them and cut out their loop of Sea Wood. Full moon, clear night -fresh!