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Training Log: Mal

In the last 7 days:

activity # timemileskm+m
  Fell running4 5:00:56 26.73(11:16) 43.01(7:00) 2470
  Running7 4:21:19 35.9(7:17) 57.77(4:31) 350
  S and C1 1:00:00
  Total12 10:22:15 62.62 100.78 2820
averages - weight:79.8kg
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TuWeThFrSaSuMo

Monday Sep 25 #

6 AM

Running 25:10 [3] 5.3 km (4:45 / km) +25m 4:38 / km
shoes: Mizuno WR19

Steady around Sefton. Dying a bit, tired legs today
4 PM

Running 44:37 [3] 10.0 km (4:28 / km) +50m 4:21 / km
shoes: Mizuno WR19

Same as Wednesday last week. Surprised to have shaken off the tiredness during the day! Felt ok once I'd sorted the backpack out as it was stopping my breathing.

Sunday Sep 24 #

11 AM

Fell running 2:09:00 [3] 18.38 km (7:01 / km) +950m 5:35 / km
shoes: Innov8 Xtalon 2017

Hodgsons Leg 4 with Corny following (at some distance) unbeknown to me.
Legs felt ok, and able to tap out a decent rhythm. Up in 39mins (37 in the race last year) and around in 1:26 pretty comfortably.
Run to Hartsop Hall from Hartsop.
Run from Patterdale to Hartsop

Loads of faces out and about again!
2 PM

Fell running 1:40:00 [3] 12.28 km (8:09 / km) +875m 6:00 / km
shoes: Innov8 Xtalon 2017

Hodgsons Leg 2 with Scott.
Suffered from the get go! Ran up the track passing Astrid and Michelle before hitting the fell line and immediately bonking....hard. Felt light headed and dizzy so had my emergency gel (after 10mins of running). Regrouped and was able to run around the back of the Dodd and all the way up High Street, passing Mark Roberts and Anna Lupton, then felt ok contouring around Thornthwaite Beacon and down in to Threshthwaite Mouth before bonking a bit on the pull back up out the other side. Missed the trod in to the tarn checkpoint but straight in. Re-traced our steps along the trod back up to the wall before following it down to Hartsop Dodd. There was still time for another bonk though were I completely ground to a halt on a flat/downhill section before being resuscitated by one of Scott's gels.
Good day out in the hills but absolutely buggered!

Saturday Sep 23 #

12 PM

Fell running warm up/down 39:00 [3] 6.0 km (6:30 / km) +200m 5:34 / km
shoes: Innov8 xtalon 2016 a

Jog up the hill to watch the women's race and back then up to the start with Jack
Slow jog with Pete and Jack afterwards would have jogged back to the car but got chatting to Kieran Hodgson
2 PM

Fell running race 32:56 [5] 6.35 km (5:11 / km) +445m 3:50 / km
shoes: Innov8 Xtalon 2017 #2

Great Whernside English Champs FR 36th
Tried to keep it steady at the start but by the top of the second ramp I was in a world of pain and lactic was consuming my body. Watched Jack, Ben and Nic run away from me here. After the house halfway Mark Roberts came past but nipped back ahead of him and Nic on the steeper section. Had just about recovered at this point and started working my way back to Jack, Ben and surprisingly a fading Will Neill. Got back past Jack on the last climb and put a bit of a gap between us but not far enough.
Turned at the top in ~40th and chased on to a guy overtaking him eventually but then went up to my waist in a marsh and lost all my momentum. Jack closed and came back past, I nearly wiped him out by accident but he spurred me on to get motoring again. Set off hard after Pete Hodges (who I'd had my eyes on overtaking at the top) and eventually got him coming in to the finiship fields. Managed to get a bonus Mark Roberts just at the end too.
Lungs were not prepared for this, maybe I do need to do more speed work? Got beat by Winskill despite not seeing him all race? But only 1min behind Pete, I'll take that.
Best chanps short race finish and just off my best placing full stop. Strong field out today!

Thursday Sep 21 #

Running 47:00 [3] 10.15 km (4:38 / km) +60m 4:30 / km
shoes: Mizuno Sayonara 2

ITW. Sefton and Princes then dropping down through the centre. Took a while to feel good.
6 PM

S and C 1:00:00 [1]

Tired

Wednesday Sep 20 #

6 AM

Running 27:11 [3] 6.1 km (4:27 / km) +50m 4:17 / km
weight:80.1kg shoes: Mizuno Sayonara 2

ITW.
Hoping this good feeling lasts!
5 PM

Running 43:58 [3] 10.0 km (4:24 / km) +50m 4:17 / km
shoes: Mizuno Sayonara 2

HFW. Up to Everton Park then across to Princes and Sefton Parks

Tuesday Sep 19 #

6 AM

Running 27:50 [3] 6.1 km (4:34 / km) +50m 4:23 / km
weight:79.4kg shoes: Mizuno Sayonara 2

ITW. Chilly and misty

Spent the evening punishing my hamstrings, glutes and back which seems to have worked quite well.
3 PM

Running 45:33 [3] 10.12 km (4:30 / km) +65m 4:22 / km
shoes: Mizuno Sayonara 2

HFW.
Lime Street, Uni, Botanic, Mystery, Greenbank, Sefton
Seemed to be 'uphill' most of the way!
Body is starting to get used to running at this pace I feel. Took a wrong turn in Wavertree by accident.

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