Attackpoint - performance and training tools for orienteering athletes

Training Log: Mal

In the last 7 days:

activity

time

miles

Running

5:39:22

44.09

(7:42)

70.95

(4:47)

520

S and C

20:00

Total

5:59:22

44.09

70.95

520

1:58

0:00

Monday Oct 15 #

12 PM

Running 51:40 [3] 11.35 km (4:33 / km) +105m 4:21 / km
shoes: Salomon Sonic Sept

Monday Dene.
Pace was a little sedate on the way out so pushed on a bit eventually reeled in by Kevin who was also getting bored of the pace. Calves improving.

6 PM

Running 44:20 [3] 9.0 km (4:56 / km) +110m 4:39 / km
shoes: Salomon Sonic Sept

Up to the mast and back after work. Cracking sunset and great views over Newcastle on the way back as always.

Sunday Oct 14 #

9 AM

Running 58:30 [1] 10.05 km (5:49 / km) +125m 5:29 / km
shoes: Mizuno WR19

Easy up the Railway to meet my mum then jog back with her. Easy on the calves which was good

3 PM

Running 39:35 [2] 8.05 km (4:55 / km) +40m 4:48 / km
shoes: Mizuno WR19

ITW to pick up the van. Little better feeling than this morning but still quite easy

7 PM

S and C 20:00 [1]

Sorting out the calves

Saturday Oct 13 #

9 AM

Running race 17:02 [5] 5.0 km (3:24 / km) +40m 3:17 / km
shoes: Salomon S-lab Sonic

Middlesbrough Park run. 1st

Results say 16.37 which is a bit annoying. Need to get fitter to beat it properly now.

Pretty decent effort but gradually slipped off my target pace. Think Thursday took a bit much out of me to do much more. Fast course though.

Running warm up/down 38:20 [3] 7.0 km (5:29 / km) +15m 5:25 / km
shoes: Salomon S-lab Sonic

Hobble before and after on tight/tightening calves with Anna for bits

6 PM

Running 18:40 [3] 4.15 km (4:30 / km) +45m 4:16 / km
shoes: Salomon Sonic Sept

Quick run around Wickham in the evening to get them miles in

Thursday Oct 11 #

7 PM

Running tempo 18:00 [4] 5.3 km (3:24 / km) +10m 3:22 / km
shoes: Salomon S lab sonic 6 2

18min tempo on the Quayside aiming for 5:50/mile on way out and 5:30/mile on way back. Hit 5:30 on the way out and 5:25 on way back subsequently told off a little for taking it out too hard. 5km in 17:00 though which is pretty pleasing so know I'm getting back towards it again. New shoes are amazing.

Running warm up/down 53:15 [3] 11.05 km (4:49 / km) +30m 4:45 / km
shoes: Salomon S lab sonic 6 2

Before and after + striders. Bit empty.

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