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Training Log Archive: RichT

In the 7 days ending Sep 3:

activity # timemileskm+m
  Run4 3:21:43 18.18(11:06) 29.26(6:54) 280
  Walk1 1:57:00 6.0(19:30) 9.66(12:07) 300
  Orienteering1 1:07:15 4.32(15:34) 6.95(9:40) 225
  Swim2 1:00:00
  Bike1 1:00:00
  Core2 40:00
  Physio exercises1 5:00
  Total12 9:10:58 28.5 45.87 805

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Sunday Sep 3 #

12 PM

Orienteering race 1:07:15 [4] 4.32 mi (15:34 / mi) +225m 13:24 / mi
ahr:142 max:171

Cumbrian Galoppen - Uldale Fells - Great Cockup.
Green course of 5.8km & 190m. Very windy on top - walked long climb from 4 to 5 but managed to run rest, even into wind. Small mistakes at #6 and #10.

Saturday Sep 2 #

9 AM

Run tempo 27:49 [4] 3.13 mi (8:53 / mi)
ahr:154 max:172 shoes: Asics Gel Kinsei 5

Barrow Park run - Left nostril still blocked so tried to start steady. Mile checks of 9:03, 8.52, 8.58 & 55 seconds. 167 spm cadence so that is getting better.
Trying to keep heart rate around 160bpm.

Friday Sep 1 #

8 AM

Swim 35:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 8cr; 8cr(pb); 8cr; 8cr(pb); 2br - 1100m.
12 PM

Bike 1:00:00 [4]
shoes: Bike - Trek Mad One

Croftlands, Birkrigg, Gleaston, Dendron, Dalton, Urswicks, Birkrigg Park loop. Had to stop to get past an hgv blocking the road at the top of Dendron hill, and then had to turn around when met a dustbin lorry on narrow lane, so happy to hit the hour. Last 2 mile section was racing to stay ahead of tractor & trailer into Ulverston.

Left nostril still blocked - could have a cold by the end of the weekend?

Thursday Aug 31 #

12 PM

Run 1:07:58 [4] 6.67 mi (10:11 / mi)
ahr:139 max:161 shoes: Hoka road

Home, RopeWalk, Bay Horse, Plumpton, Next Ness, Canal, The Orchards, home.
163spm - lower along sea shore at canal head - efforts along RopeWalk, away from Plumpton & on Canal.
3 PM

Core 20:00 [1]

stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), band exercises, deltoid raise(20), squats(20), stationary lunge(10 each leg)

Wednesday Aug 30 #

8 AM

Swim 25:00 [3]

2br; 8cr(pb); 8cr; 8cr(pb); 4cr; - 750m.
1 PM

Run 1:07:00 [3] 4.83 mi (13:52 / mi) +280m 11:45 / mi
shoes: Salomon Fellcross

Kirkby Moor. Fely tired to start - over Out Park, climb through heather to Brunt Riggs hard. Picked up along Gunson Height to Shooting House Hill.
9 PM

Physio exercises 5:00 [2]

Tuesday Aug 29 #

1 PM

Run 38:56 [3] 3.55 mi (10:58 / mi)
ahr:160 max:170 shoes: Hoka Mafate trail

Sunbrick, Birkrigg, Bardsea, beach, Baycliff, Sunbrick lane.
Cadence 160spm. Left nostril felt blocked yesterday afternoon and today which may contribute to high average hr as didn't feel to be going that quick.
3 PM

Core 20:00 [1]

stationary lunge(10 each leg), kayak(20), plank(1min), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), band exercises, deltoid raise(20), squats(20), stationary lunge(10 each leg)

Monday Aug 28 #

2 PM

Walk hills 1:57:00 [2] 6.0 mi (19:30 / mi) +300m 16:53 / mi

Dunnerdale U route with Rachel. Easy on the ups - steady on the downs. Overcast day.

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