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Training Log Archive: Mal

In the 7 days ending Nov 13, 2011:

activity	#	time	miles		km		+m		load
Orienteering	2	2:28:26	13.99	(10:36)	22.52	(6:35)	324	22c	130.1
S and C	3	2:12:37	1.8		2.89				106.8
Running	3	1:55:20	13.42	(8:36)	21.6	(5:20)	510		97.3
Fell running	1	1:01:23	7.72	(7:57)	12.42	(4:57)	224		59.4
Total	6	7:37:46	36.93		59.43		1058	22c	393.5

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Sunday Nov 13, 2011 #

Fell running race 51:23 [5] 11.42 km (4:30 / km) +224m 4:06 / km
shoes: X-talons 2

Leg it round Lathkill
1st John Rocke
2nd Hector Haines
7th Treb
Little bit dissapointed to finish 13th was top 10 for the majority then died coming up the last hill but pretty sure its as well as I could have done as I ran myself into the ground, selpt for 2hours post race not feeling great.

Going to give myself an easy block in the next couple of weeks so I don't end up ill from Spook weekend

Fell running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: X-talons 2

Jog beforehand not feeling overly great
Nothing after, dead

Saturday Nov 12, 2011 #

Orienteering tempo (Technique) 53:26 [4] 8.37 km (6:23 / km) +134m 5:55 / km
shoes: X-talons 2

Thurstaston Common Black
Turned up late as we oversept so got the map and ran around the course anyway, was really stressed though through the first few controls so quite a few mistakes and one control just wasn't there anymore? Generally quite sloppy was too intent on just running as fast as I could so a bit dissapointed.

Friday Nov 11, 2011 #

Note
(rest day)

Wedding and afterparty, no time for a jog

Thursday Nov 10, 2011 #

Running warm up/down 25:20 [3] 4.4 km (5:45 / km) +94m 5:12 / km
ahr:150 shoes: Inov-8 X-Talons

Down to Endcliffe Park
Back up from Endcliffe park with Tom and Jro

Running intervals (Threshold) 20:00 [5] 5.3 km (3:46 / km) +50m 3:36 / km
ahr:180 shoes: Inov-8 X-Talons

2*10mins in Endcliffe Park on the grass got 2.66km and 2.64km so quite consistent

Running 10:00 [4] 1.97 km (5:05 / km)
ahr:164 shoes: Inov-8 X-Talons

15sec turn-arounds

S and C 11:37 [3] 0.82 km (14:10 / km)
ahr:116 shoes: Inov-8 X-Talons

Few warm-up drills

Wednesday Nov 9, 2011 #

S and C 20:00 [1]

Stretching to try not to hobble as much today

Running 45:00 [3] 7.43 km (6:03 / km) +294m 5:03 / km
shoes: Inov-8 X-Talons

Down into Rivelin with Treb, Kris and Tom but then cut off their run as my hamstrings are still done broked, felt very slow and sedate which was quite nice but infuriating at the same time. Saw the nail I stood on the other night and feel quite lucky as it could have done more damage

Tuesday Nov 8, 2011 #

Orienteering (Technique) 1:00:00 [4] *** 8.15 km (7:22 / km) +140m 6:47 / km
22c shoes: Inov-8 X-Talons

Training with Crickmore did trains and routechoice, both pretty fucked by the end of it

Orienteering warm up/down 35:00 [3] 6.0 km (5:50 / km) +50m 5:36 / km
shoes: Inov-8 X-Talons

Jog down to Hillsborough to get the bus and then up to the start
Very slow through the forest tracks afterwards and quite cold. The first circuits session for a year and new drills have made my muscles very sore so was hobbling around Hillsborough

Monday Nov 7, 2011 #

S and C 47:00 [4]
shoes: Asics GT-2160

First circuits for about a year enjoyed it, but need to go more often asI waspretty woeful on someof the stuff

S and C 54:00 [3] 2.07 km (26:05 / km)
shoes: Asics GT-2160

Drills session lead by Hemborough, some new stuff which was hard to do lacking coordination at times but it was good being coached it again

Running 15:00 [3] 2.5 km (6:00 / km) +72m 5:15 / km
shoes: Asics GT-2160

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