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Training Log: Mal

In the last 7 days:

activity # timemileskm+m
  Running4 4:06:15 32.31(7:37) 52.0(4:44) 335
  Fell running2 1:56:12 11.81(9:51) 19.0(6:07) 575
  S and C3 1:10:10 0.62 1.0 10
  Orienteering1 1:02:30 4.78(13:04) 7.7(8:07) 210
  Rock Climbing1 1:00:00
  Total10 9:15:07 49.52 79.7 1130
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Tuesday Jan 17 #

3 PM

S and C 30:00 [1]

Very sore in the shoulders and arms and the now standard tight glutes.
6 PM

Running warm up/down 46:05 [3] 9.5 km (4:51 / km) +70m 4:41 / km
shoes: Mizuno Sayonara

Up to Childwall from the track
Back from Childwall then a loop of Wavertree Park

Running intervals 29:55 [5] 5.4 km (5:32 / km) +120m 4:59 / km
shoes: Mizuno Sayonara

6*3mins on the hilly loop was with the fast group for some reason so had a nice pootle around watching them from afar.
I felt pretty good again though stomach started complaining on the 5th but survived the 6th and felt like I could have kept going. Was pushing as hard as I could but it felt quite easy pretty much immediately afterwards.
Ran 1,3,5 on the usual direction 3:03, 3:11, 3:14
and 2,4,6 in the opposite 3:05, 3:08, 3:03

Monday Jan 16 #

4 PM

Running 1:08:30 [3] 14.0 km (4:54 / km) +85m 4:45 / km
shoes: Mizuno WR 18 II

A lap of town before a quick pit stop back at the flat and on to the Climbing Hangar.
Death march home again afterwards, had intended to do a bit more but body said no
5 PM

Rock Climbing 1:00:00 [3]

#4
Graham actually made it this time which was good as it made me realise that I've already gotten a lot better than I was first time I went. Did a couple I haven't managed before and failed on a couple I probably should have done. Had a few moments of major calf cramping going up some overhangs very badly. Arms, hands and core feel rather ruined.

Sunday Jan 15 #

5 PM

Fell running 50:20 [2] 8.0 km (6:18 / km) +170m 5:41 / km
shoes: Innov-8 X-talon 212 2014 B

Shuffle around Wet Sleddale on the way home. Not been feeling great today, had an unsettled stomach overnight so a bit weak and achey all day.

Nice little loop not far off the motorway

Saturday Jan 14 #

9 AM

Running 48:00 [3] 10.5 km (4:34 / km) +25m 4:31 / km
shoes: Mizuno WR 18 II

Along the icy road in the morning sun. Criffell and thw Galloway hills looked lush
1 PM

Fell running 1:05:52 [3] 11.0 km (5:59 / km) +405m 5:03 / km
shoes: Innov-8 X-talon 212 2014 B

Steady run around Whinlatter ventured out on to Barf and Lords Seat
6 PM

Orienteering warm up/down 19:30 [3] 2.7 km (7:13 / km) +55m 6:33 / km
shoes: Innov8 Xtalon 212 2016 B

To and the start/finish.

Orienteering race 43:00 [5] 5.0 km (8:36 / km) +155m 7:27 / km
shoes: Innov8 Xtalon 212 2016 B

Night O at Blake Holme.
Set off quite well and felt good slight miss to 4, then good through 5 and 6. 7 was a long contouring leg and I royally ballsed up was way too high and lost a fair whack of time. After that decent again excluding another small miss at 9.
Enjoyed it though, need to get back in to it a bit more.

Friday Jan 13 #

Note
(rest day)

Thursday Jan 12 #

6 AM

S and C 30:00 [1]

6 PM

Running warm up/down 33:45 [3] 7.0 km (4:49 / km) +15m 4:46 / km
shoes: Mizuno Sayonara

To Sefton Park before and back afterwards in the hail

S and C warm up/down 10:10 [2] 1.0 km (10:10 / km) +10m 9:41 / km
shoes: Mizuno Sayonara

Strides and a few drills beforehand
Strides and a few stretches afterwards

Running tempo 20:00 [5] 5.6 km (3:34 / km) +20m 3:31 / km
shoes: Mizuno Sayonara

3.5 laps of a loop around part of Sefton Park, each loop being about 6mins. Felt good on the first, a bit pants on the second and fine again on the last lap and a bit. Went through 5km in sub-18 but given the conditions I'd say about 20secs behind where I would have been so about 30-40s off where I need to get back to atleast. Felt nice to do this sort of session and was able to blow away some of the cobwebs.

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