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Training Log Archive: Mal

In the 7 days ending Jan 22, 2017:

activity	#	time	miles		km		+m	load
Running	5	6:15:06	44.77	(8:23)	72.05	(5:12)	470	314.0
S and C	5	2:40:00						99.0
Orienteering	2	2:37:14	13.68	(11:30)	22.01	(7:09)	610	139.4
X-Country	1	1:05:05	7.83	(8:19)	12.6	(5:10)	155	57.8
Rock Climbing	1	1:00:00						48.0
Total	14	13:37:25	66.28		106.66		1235	658.2

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Sunday Jan 22, 2017 #

10 AM

Orienteering warm up/down 32:30 [3] 5.1 km (6:22 / km) +120m 5:42 / km
shoes: Innov8 Xtalon 212 2016 B

To the start beforehand, chilly
Extended warm-down, to download then out along Curbar/Froggat and back

Orienteering race 1:08:17 [5] 9.92 km (6:53 / km) +250m 6:07 / km
shoes: Innov8 Xtalon 212 2016 B

Big Moor and Baslow Edge - Brown
Rather tired as my neighbour decided to have a flat party till 3am-ish but made it over. Started alright, little miss to one where an unmarked fence confused me then was ok through the first slope below Curbar bar #8 where got my walls mixed up and was looking too early. Minimal issues through the next sections till 27 where I took a terrible routechoice and lost a fair bit of time. Barbie was just over a minute ahead of me, I'll take that.

8 PM

S and C 40:00 [1]

Saturday Jan 21, 2017 #

8 AM

S and C 30:00 [1]

10 AM

X-Country warm up/down 36:25 [3] 6.47 km (5:38 / km) +55m 5:24 / km
shoes: Innov8 Xtalon 212 2016 B

Around Clarke Gardens to Woolton Park followed by a couple of strides
A lap of Woolton Park then back around Clarke Gardens afterwards

X-Country intervals 28:40 [5] 6.13 km (4:41 / km) +100m 4:19 / km
shoes: Saucony Killkenny XC

Harriers session at Woolton Wood.
Was unsure of this as I haven't done much XC work for coming up to a year. But thought I may as well and enjoyed myself
1min, 2, 3, 2, 1, 2, 3, 2, 1 with some rests of 75 and the longer reps off 3mins or so. Started in the slower group but got moved up to the top group as I was off the front. Was a bit worried I'd set off too hard but kept it consistent I feel.

5 PM

Orienteering warm up/down 12:20 [3] 1.64 km (7:31 / km) +90m 5:54 / km
shoes: Innov8 Xtalon 212 2016 B

To the start, baltic.
Back from the finish, felt like the course was a warm up for this! Monster hill.

Orienteering 44:07 [3] 5.35 km (8:15 / km) +150m 7:14 / km
shoes: Innov8 Xtalon 212 2016 B

Teggs Nose Night O
Decent little area though in daylight it wouldn't be worth it bar the view. Enjoyed it bar ripping my favourite jacket on a blackthorn bush running past it on a path :-/ Struggled a bit with the running tonight, some sloppy running which my legs didn't enjoy after this morning. Nav was alright, nothing major anyway though lost time fighting my way through some grotty bit I should have ran around.

Friday Jan 20, 2017 #

2 PM

Running 1:02:10 [3] 11.0 km (5:39 / km) +175m 5:14 / km
shoes: Innov-8 X-talon 212 2014 B

Down in Much Wenlock on a site visit so treated myself to a run/explore of Wenlock Edge. Along from the village to the next car park then stupidly decided to go downhill. It was mega steep and my leg complained the entire climb back up. Think it was the 400s.
Rather enjoyable though with good views of the Wrekin, Brown Clee and west towards Church Stretton

6 PM

S and C 30:00 [2]

Yoga and core when I got home. Knackered

Thursday Jan 19, 2017 #

6 AM

S and C 30:00 [1]

Morning maintenance

6 PM

Running warm up/down 35:10 [3] 6.15 km (5:43 / km) +20m 5:38 / km
shoes: Mizuno Sayonara

Around Wavertree beforehand then some stretching and strides
Stretching afterwards followed by another lap of Wavertree

Running intervals 39:40 [5] 8.0 km (4:58 / km)
shoes: Mizuno Sayonara

15*400m on the track off 75s recovery in the main. Missed one changing down a group, then two as I had to take an enforced break. but tacked them on to the end. Again I felt alright but was on the limit as any faster and I think I would have blown. I'm pleased with this as it seems to be coming back reasonably quickly with 5 more weeks left before the start of my season.

70, 71, 71, 72, 72, 71, 72, 73, 73, 74, 76, 74, 74, 74, 74 Avg: 72

Annoyed as I want them all sub-75 but stomach decided not to play ball so had to back off slightly on the 76

Wednesday Jan 18, 2017 #

Running long 1:33:36 [3] 18.0 km (5:12 / km)
shoes: Mizuno WR 18 II

Along the prom. Felt ok till about 5km then it just became a bit of a slog.

Tuesday Jan 17, 2017 #

3 PM

S and C 30:00 [1]

Very sore in the shoulders and arms and the now standard tight glutes.

6 PM

Running warm up/down 46:05 [3] 9.5 km (4:51 / km) +70m 4:41 / km
shoes: Mizuno Sayonara

Up to Childwall from the track
Back from Childwall then a loop of Wavertree Park

Running intervals 29:55 [5] 5.4 km (5:32 / km) +120m 4:59 / km
shoes: Mizuno Sayonara

6*3mins on the hilly loop was with the fast group for some reason so had a nice pootle around watching them from afar.
I felt pretty good again though stomach started complaining on the 5th but survived the 6th and felt like I could have kept going. Was pushing as hard as I could but it felt quite easy pretty much immediately afterwards.
Ran 1,3,5 on the usual direction 3:03, 3:11, 3:14
and 2,4,6 in the opposite 3:05, 3:08, 3:03

Monday Jan 16, 2017 #

4 PM

Running 1:08:30 [3] 14.0 km (4:54 / km) +85m 4:45 / km
shoes: Mizuno WR 18 II

A lap of town before a quick pit stop back at the flat and on to the Climbing Hangar.
Death march home again afterwards, had intended to do a bit more but body said no

5 PM

Rock Climbing 1:00:00 [3]

#4
Graham actually made it this time which was good as it made me realise that I've already gotten a lot better than I was first time I went. Did a couple I haven't managed before and failed on a couple I probably should have done. Had a few moments of major calf cramping going up some overhangs very badly. Arms, hands and core feel rather ruined.

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