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Training Log Archive: Mal

In the 7 days ending Feb 3, 2015:

activity	#	time	miles		km		+m	load
Running	6	3:43:43	29.58	(7:34)	47.61	(4:42)	370	182.5
X-Country	1	1:06:27	8.95	(7:26)	14.4	(4:37)	430	62.5
Total	7	4:50:10	38.53	(7:32)	62.01	(4:41)	800	244.9

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Tuesday Feb 3, 2015 #

Running warm up/down 40:11 [3] 8.1 km (4:58 / km) +35m 4:51 / km
shoes: Innov8 Flite 195 2015

Around the stadium before to stretch my legs a bit.
Down to Copthorne Hotel with Gateshead with Jimm telling me about his Dark Mountains
Then back up afterwards bumping in to Steve who had just ran the TBH 5km race thing

Running tempo 17:28 [5] 5.1 km (3:25 / km) +10m 3:23 / km
shoes: Innov8 Flite 195 2015

Copthorne 5km tempo. Ran it quite hard but it was a bit icy and there wasn't much to push me on. Felt pretty good though all the same. Equal best time on the loop pretty much which is nice considering with 5km in roughly 17:10/15 again

5km - Splits

Monday Feb 2, 2015 #

Running 31:43 [3] 7.0 km (4:32 / km) +80m 4:17 / km
shoes: Innov8 Flite 195 2015

Standard Monday with hills and strides not feeling the springiest but better than last Monday.

Sunday Feb 1, 2015 #

Running 22:43 [3] 5.13 km (4:26 / km) +10m 4:23 / km
shoes: Innov8 Flite 195 2015

Hungover trot west along the seafront from the YHA. Not too bad and nice to get some fresh air before the 8hr bus trip home

Saturday Jan 31, 2015 #

X-Country warm up/down 20:00 [3] 3.0 km (6:40 / km) +80m 5:53 / km
shoes: Adidas XCS 5

Jog around before then out to spectate the womens race as a wd

X-Country race 46:27 [5] 11.4 km (4:04 / km) +350m 3:32 / km
shoes: Adidas XCS 5

BUCS A Race
Felt a bit of pressure to count seeing as though I was put in the team despite doing nothing with Uni till now. Set off a bit fast and worried myself seeing Kris come past early on. Then settled in to a pack with JackW in touching distance with two Newcastle runners infront. Gradually pulled up through the field a bit and pretty happy with the result considering how shit I felt last week and ended up 2nd Newcastler. Closing fast on Jonny collier who was last Sheffielder and quite a bit ahead of me last year.

Kris 41:10
Aidan 43:29
PeteB 44:04
Ash 45:37
JackW 47:53
Lewis 49:25

Friday Jan 30, 2015 #

Running 25:30 [3] 5.11 km (4:59 / km) +20m 4:54 / km
shoes: Innov8 Flite 195 2015

Easy run aast along the coast from the YHA in Brighton to the marina and back with Sparrow and Mike. Quite late and a bit dodgy feeling

Thursday Jan 29, 2015 #

Running 1:11:37 [3] 13.67 km (5:14 / km) +200m 4:53 / km
shoes: Innov8 Xtalon 212 2014

Headtorcher with Scott. Out down Watergate then up to the trig, over to Tanfield then back around to Watergate again and in via Washingwell Lane. Legs feeling alright tonight just took a bit of persuasion to get out the door. Shoes are done bust though with the sole coming away off from the tongue

Wednesday Jan 28, 2015 #

Running 14:31 [3] 3.5 km (4:09 / km) +15m 4:04 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Continuing the recovery in the same vein, legs feeling a bit better again so may do more than 2miles tomorrow.

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