Training Log Archive: RichTIn the 7 days ending Nov 12, 2017:
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Sunday Nov 12, 2017 #
11 AM
Walk 1:43:47 [2] 5.61 mi (18:30 / mi)
ahr:90 max:117
Walk from home with sore calf. Up to edge of Birkrigg and back via Hill Fort. Clear & sunny but cold.
4 PM
Core 30:00 [3]
band exercises, stationary lunge(10 each leg), squats(20), kayak(20), plank(1min), split squats (10 each leg), stationary lunge(10 each leg), squats(20), side plank(45secs each arm), single leg swivel (5 each leg), stationary lunge(10 each leg). deltoid raise(20), squats(20).
Saturday Nov 11, 2017 #
8 AM
Run warm up/down 10:00 [2]
shoes: Asics Gel Kinsei 5
9 AM
Run 25:32 [4] 3.12 mi (8:11 / mi)
shoes: Asics Gel Kinsei 5
Barrow Park Run. Started steady, trying to keep up with Dave from Walney Wind Cheeters, V80+. Only managed to "drop" him on third lap up the three hills. Left calf tightened in last half mile.
Bit of a rush this am so didn't put orthotics in shoes - probably cause of calf tightness.
Bit of a rush this am so didn't put orthotics in shoes - probably cause of calf tightness.
Run warm up/down 12:00 [1]
shoes: Asics Gel Kinsei 5
Friday Nov 10, 2017 #
1 PM
Run 1:08:38 [3] 4.86 mi (14:07 / mi)
ahr:142 max:176 shoes: Salomon Fellcross
Bad nights sleep - went shopping in CoOp and nearly fainted so bought some CocoPop energy bars.
Decided I would still get out and complete a Kirkby Moor GRAAC - Get Round At Any Cost. Missed the weather window so started just as a squall of rain came through and it was windy and wet throughout - definitely autumnal. Real shuffle through Brunt Knotts heather slopes around windmills but nice to be blown along the skyline to Shooting House Hill.
Very surprised with how fast time is.
Decided I would still get out and complete a Kirkby Moor GRAAC - Get Round At Any Cost. Missed the weather window so started just as a squall of rain came through and it was windy and wet throughout - definitely autumnal. Real shuffle through Brunt Knotts heather slopes around windmills but nice to be blown along the skyline to Shooting House Hill.
Very surprised with how fast time is.
5 PM
Core 5:00 [1]
Band exercises.
Thursday Nov 9, 2017 #
11 AM
Note
Sports massage.
6 PM
Core 15:00 [3]
Stationary lunge, squats, band exercises, plank and side plank.
Wednesday Nov 8, 2017 #
8 AM
Swim 30:00 [3]
Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m. Pool quiet - I'm still tired.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m. Pool quiet - I'm still tired.
12 PM
Bike 1:13:00 [3]
shoes: Bike - Trek Mad One
Birkrigg, Scales, Gleaston, Dendron, Urswick, home.
Taking it steady on a cold day but surprised how slow I was.
Taking it steady on a cold day but surprised how slow I was.
Tuesday Nov 7, 2017 #
10 AM
Run 1:47:33 [4] 8.57 mi (12:33 / mi)
ahr:146 max:161
Old Gits run from Grange Fell Golf Club. Up over Hampsfell, down through Cartmel & around surrounding woods. Turned back to climb far end of Hampsfell, traverse ridge to Tower, then turn and back to far end of Eggerslack before return through woods. Very muddy underfoot. Ran really hard through first four miles to keep with fast group, and then from mile 6 onwards on climb up to Hampsfell I was just hanging on.
5 PM
Core 15:00 [2]
Plank, squats, lunges & band exercises.
Monday Nov 6, 2017 #
12 PM
Swim 30:00 [3]
Ulverston Pool - 25m.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m. Pool quiet - I was tired.
4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb); 8cr; 4cr(pb). 1000m. Pool quiet - I was tired.
6 PM
Run 17:00 [3]
shoes: Asics Gel Kinsei 5
Jog down towards Ropewalk and double back to the Tennis Centre.
7 PM
Circuit Training 1:00:00 [3]
UTC Circuits.
8 PM
Run 10:00 [2]
shoes: Asics Gel Kinsei 5
Jog back from Tennis Centre.