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Training Log Archive: Mal

In the 7 days ending Sep 24, 2015:

activity	#	time	miles		km		+m		load
Running	5	4:12:05	30.98	(8:08)	49.86	(5:03)	410		205.7
Orienteering	2	3:32:59	19.32	(11:01)	31.1	(6:51)	880	46c	205.0
S and C	6	2:03:15	1.28		2.06				78.0
Total	6	9:48:19	51.59		83.02		1290	46c	488.7

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Thursday Sep 24, 2015 #

Running 31:15 [3] 6.0 km (5:13 / km) +15m 5:09 / km
shoes: Mizuno WR 18

Easy with Fran around Blaydon :)
Foot fine, still feeling a bit tight at times but fine and painless bar two steps on this. Think its just bruised/tendinitis.

S and C 23:15 [1]

Running warm up/down 33:00 [3] 6.5 km (5:05 / km) +35m 4:57 / km
shoes: Mizuno WR 18

Out to Copthorne via the Swingbridge
Back home via the Millenium Bridge

Running tempo 17:50 [5] 5.1 km (3:30 / km) +15m 3:27 / km
shoes: Mizuno WR 18

Copthorne Timetrial - aimed for 5km in 17:30, actual 17:35
Bit of a headwind on the way out.
Feeling decent but had noone to run with as dropped everyone early on. Ended up overtaking a group just as they were about to start a rep which made things a bit interesting

5km - Splits

Wednesday Sep 23, 2015 #

Note
(rest day)

Think its extensor tendinitis from tying my shoes a bit too tight last night. As it hurts with flexion of the toes only and not on the bone. Taking a day off and Icing so will hopefully clear up sooner rather than later.

Total - 130/1000

Tuesday Sep 22, 2015 #

S and C 12:00 [1]

Running 26:00 [3] 4.9 km (5:18 / km) +70m 4:57 / km
shoes: Innov8 Flite 195 2015

Went to Tynemouth. Ran from the car to the end of the north Pier and back then down to the beach.
Back afterwards via the headland

S and C 20:00 [3] 2.06 km (9:43 / km)
shoes: Innov8 Flite 195 2015

Drills on the seafront :)

Running warm up/down 13:00 [3] 2.4 km (5:25 / km) +5m 5:22 / km
shoes: Mizuno WR 18

Out to Gateshead Quayside
Back from the top of Schooner Lane

Running hills 37:00 [4] 7.6 km (4:52 / km) +100m 4:34 / km
shoes: Mizuno WR 18

6*Gateshead Hills + plus running in between

44, 43, 45, 46, 42, 44. Avg: 44

32, 36, 36, 34, 35, 35. Avg: 34

64, 64, 63, 68, 66, 56. Avg: 63

Times are decent consistent with last time anyway. And potentially fastest ever Schooner rep

Bit of foot pain across the top of first metatarsal. RICE and check tomorrow

Monday Sep 21, 2015 #

Running 30:00 [3] 6.1 km (4:55 / km) +45m 4:45 / km
shoes: Innov8 Flite 195 2015

Easy around Whickham in the rain. Not feeling great as I decided to rehydrate on beer last night.

S and C 25:00 [1]

Sunday Sep 20, 2015 #

Orienteering race 1:24:27 [5] 12.2 km (6:55 / km) +290m 6:11 / km
23c shoes: Innov-8 Xtalon 212s 2015

YHOA Champs Black
Again good in part not so in others. Even more bored and tired today

Orienteering warm up/down 30:00 [3] 3.5 km (8:34 / km) +100m 7:30 / km
shoes: Innov-8 Xtalon 212s 2015

To the start with a few people

S and C 5:00 [1]

Saturday Sep 19, 2015 #

Orienteering race 1:28:32 [5] 13.4 km (6:36 / km) +440m 5:41 / km
23c shoes: Inov-8 Xtalon 200's

Northern Champs M21E
Good in parts not so in others....got a bit bored and tired

Running 32:00 [3] 5.0 km (6:24 / km) +55m 6:04 / km
shoes: Innov-8 X-talon 212 2014 B

Steady from the car out to Goredale scar and back for a gander

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km) +50m 4:27 / km
shoes: Inov-8 Xtalon 200's

Around and about with Willy then up to the start and a few bits and pieces.

S and C 10:00 [1]

Friday Sep 18, 2015 #

S and C 28:00 [1]

Running 32:00 [2] 6.26 km (5:07 / km) +70m 4:50 / km
shoes: Flite 2015 Blue

Steady around Watergate

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