Attackpoint - performance and training tools for orienteering athletes

Training Log: Mal

In the last 7 days:

activity	#	time	miles		km		+m
Running	5	6:03:55	46.98	(7:45)	75.6	(4:49)	675
S and C	1	25:00
Orienteering	1	19:30	2.98	(6:32)	4.8	(4:04)	50
Total	6	6:48:25	49.96		80.4		725

1:52

0:00

Monday Aug 20 #

12 PM

Running 55:10 [3] 11.95 km (4:37 / km) +110m 4:25 / km
shoes: Salomon S-lab Sonic

Jesmond Dene.

Tried to make it out in time to meet the Tyne Bridge Harrier lunch run group but missed it I think. Felt really good and getting in to the realms of steady.

Back via Heaton Park and through Byker on to the railway line.

Running 6:00 [4] 1.05 km (5:43 / km) +10m 5:27 / km
shoes: Salomon S-lab Sonic

Strides on the railway line to finish

Sunday Aug 19 #

9 AM

Running long 1:52:20 [3] 23.6 km (4:46 / km) +200m 4:34 / km
shoes: Mizuno Sayonara 2

Up the Derwent Walk again. Bit further this time.

Felt a bit bonky in the last 10/15mins or so as running on fumes due to no breakfast and minimal tea last night. Felt good for it though.

Saturday Aug 18 #

Note

Annoying day of not travelling.

9 AM

S and C 25:00 [1]

Yoga. Much needed

Friday Aug 17 #

12 PM

Running 1:02:25 [3] 13.4 km (4:39 / km) +135m 4:26 / km
shoes: Salomon S-lab Sonic

Out to Bill Quay Farm and back with John. Feeling tired towards the end.

Lots of up and downs.

Thursday Aug 16 #

7 PM

Running warm up/down 44:40 [3] 8.9 km (5:01 / km) +25m 4:57 / km
shoes: Salomon S-lab Sonic

A few laps of the track before then lumbered with a new face who could run 5km in 25mins or so. So a very steady jog up to the bottom of the first hill.

Jog back through the bottom of Derwenthaugh with Liam

Running tempo 50:00 [4] 10.5 km (4:46 / km) +125m 4:30 / km
shoes: Salomon S-lab Sonic

One effort up to Hollinside where the newbie decided that was enough so directed him back to base then set off on some steady/low end threshold running.
22:00ish mins @4:10s + 60m
Where I bumped in to the 'group' (who set off at 7:30 on Thursdays) so turned around and joined in with them on their 6*3mins(2mins). Again pretty steady working down from 4:10s to 3:35s. Maybe verging on the side of too easy but thinking a bit about it maybe wouldn't be the best idea to jump in too hard too quick.

Nice evening out if a tad frustrating to begin with.

Wednesday Aug 15 #

6 PM

Running warm up/down 33:20 [3] 6.2 km (5:23 / km) +70m 5:05 / km
shoes: Solomon S-Lab Sense 6

Wu in lower Denton Dene whilst I tried to work out where the hell I was supposed to be.

Jog afterwards back down in to Denton Dene then back up.

Orienteering tempo 19:30 [4] 4.8 km (4:04 / km) +50m 3:52 / km
shoes: Solomon S-Lab Sense 6

Low key NATO event in Denton Dene and Caroline Pit
Nice little run out, took two minute longer but discounted this by running in circles around trees for controls which had been moved/stolen

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