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Training Log: Mal

In the last 7 days:

activity # timemileskm+m
  Fell running1 2:05:10 9.51(13:09) 15.31(8:11) 1500
  Running4 1:47:53 15.19(7:06) 24.45(4:25) 105
  S and C4 1:35:00 0.88 1.42 5
  Orienteering1 41:26 4.85(8:33) 7.8(5:19) 122
  Total6 6:09:29 30.43 48.98 1732
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Saturday Apr 22 #

Fell running hills 1:30:00 [5] 10.5 km (8:34 / km) +1350m 5:13 / km
shoes: Innov8 Xtalon 2017 #2

A proper session up Shillhope Law
5*~1km with 270m climb with 2 reps as up and down efforts

A leg burner up the steep side in strong walk mode before changing up to a run across the flatter top.

Up: 12:00
Up: 11:59 Down: 4:25 (16:24)
Up: 12:05
Up: 11:46 Down: 4:17 (16:02)
Up: 11:51

Generous rests whilst waiting for Scott

Fell running warm up/down 35:10 [3] 4.81 km (7:19 / km) +150m 6:19 / km
shoes: Innov8 Xtalon 2017 #2

Token warm up
Jog down after the last hill
Jog along the road and a bit up the other side to make it up to 1500m climb, easy along the valley floor afterwards

Running intervals 1:48 [5] 0.5 km (3:36 / km) +5m 3:26 / km
shoes: Innov8 Xtalon 2017 #2

I'm always terrible at the fast stuff when I come off the fells so ran a 500m effort to try a get a bit more suffering in the legs

Thursday Apr 20 #

S and C 20:00 [1]

Running warm up/down 18:40 [3] 4.0 km (4:40 / km) +15m 4:35 / km
shoes: Mizuno Sayonara 2

Down to Sefton Park then some drills and strides.
Jogging in between
Slow jog back until I could see the club hut and stomach went in to cramp

Running 21:35 [5] 5.62 km (3:50 / km) +20m 3:46 / km
shoes: Mizuno Sayonara 2

Lap of Sefton Park (3.7km) in 12:40
6*30(60) on grass around the cricket pitch

Wednesday Apr 19 #

S and C 20:00 [1]

Running 43:40 [3] 10.0 km (4:22 / km) +45m 4:16 / km
shoes: Mizuno WR19

The new usual.
Sefton and Prom.
Put a bit of an effort in the first 5km and wanted to vom the entire time then somewhat steadier afterwards. Pretty tired from work today but glad I got out.

Tuesday Apr 18 #

6 AM

Running 22:10 [3] 4.33 km (5:07 / km) +20m 5:00 / km
shoes: Mizuno WR19

Lap of Sefton Park. Feeling groggy but not too bad in the legs.

S and C (Drills) 20:00 [3] 1.42 km (14:05 / km) +5m 13:50 / km
shoes: Mizuno WR19

Being keen...expecting DOMs
A few bits and pieces then 4*strides

Right side needs working on
6 PM

S and C 35:00 [3]

Wanted to get out again but head kept coming up with alternatives so decided to chill a bit and do some core as my RHS is so weak

Monday Apr 17 #

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Innov8 Xtalon 2017

Around and about the start field with Danger and a few others before
With Tomtom after

Orienteering race 26:26 [5] 5.3 km (4:59 / km) +92m 4:35 / km
shoes: Innov8 Xtalon 2017

JK Relays 5.1km 8th Overall, 11th on Leg
Set off just behind OD which made me push on down the hill, had hopes of catching Danger to try hang on and nearly made contact in to 5 but a slight overshooting and they were gone again. Small hesitation on 6 where the vegetation seemed slightly odd. Then moorland running, couldn't get my legs turning over again (story of the weekend really) but the nav was going alright. Was running solo after 7 though did spot Mcd not too far ahead at 16 though I didn't see her again when looping back through to 17 and on to the finish.

Pretty happy with that, a nice burn-up need to start pushing myself more as missing that top few percent I had a few years back.

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