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Training Log Archive: RichT

In the 7 days ending Sep 10:

activity # timemileskm+m
  Run4 3:06:30 15.8(11:48) 25.43(7:20) 80
  Orienteering2 1:49:39 3.79 6.1 315
  Swim3 1:30:00
  Physio exercises1 1:00:00
  Circuit Training1 1:00:00
  Core2 50:00
  Total13 9:16:09 19.59 31.53 395

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Sunday Sep 10 #

10 AM

Orienteering race 1:09:39 [4] 6.1 km (11:25 / km) +315m 9:04 / km

BL Regional Event - High Pike. Much wind, and then some rain. Very difficult to read map or see ground through glasses. Awake from 3am going over various probs so feeling tired before I started.

Saturday Sep 9 #

12 PM

Orienteering 40:00 [2]

Couple of loops of Peel Park, Accrington.

Friday Sep 8 #

11 AM

Circuit Training 1:00:00 [4]

Keep Fit with Katie Taylor - ooooh the pain . . . .

Thursday Sep 7 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m.
1 PM

Physio exercises 1:00:00 [2]

Pilates
4 PM

Run 43:27 [3] 3.36 mi (12:56 / mi)

Out on Birkrigg and around Sea Wood with Rachel in rain and wind. Feeling progressively worse as the shuffle progressed - mile splits of 11.15/13:02/14:51 tell the tale.

Wednesday Sep 6 #

9 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 8cr(pb); 16cr; 8cr(pb); 8cr; 2br - 1100m. Left nostril still blocked.
5 PM

Core 20:00 [2]

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)
6 PM

Run warm up/down 18:53 [2] 1.59 mi (11:53 / mi)
ahr:125 max:140 shoes: Hoka road

Ran down to Glaxo Sports Club. Then some more joggling around keeping warm.

Run race 25:18 [5] 3.15 mi (8:02 / mi)
ahr:160 max:170 shoes: Hoka road

HHH Charter 5km. Started steady, middle mile into the wind, struggled at end. 168 spm cadence. Mile splits were 8:04 (151ave/164max/170spm); 8:15 (162ave/168max/167spm); 7:56 (165ave/169max/167spm); 1:02 (169ave/170max/170spm).
7 PM

Run warm up/down 22:38 [2] 1.64 mi (13:48 / mi)
ahr:127 max:137 shoes: Hoka road

Jog back from Glaxo - 156 spm cadence.

Tuesday Sep 5 #

10 AM

Run tempo 1:16:14 [4] 6.06 mi (12:35 / mi) +80m 12:05 / mi
shoes: Hoka Mafate trail

Old Gits from Staveley, either side of the river. Sodden underfoot. Left nostril still blocked.
Miles brisk to start given trails running over 11:38, 12:00, 11:51. Then tailed off 13:29, 13:11, 13.05.

Monday Sep 4 #

8 AM

Swim 30:00 [3]

Ulverston Pool 25m.
2br; 32cr; 2br - 900m. All without the pull buoy.
5 PM

Core 30:00 [3]

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)

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