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Training Log Archive: Mal

In the 7 days ending Jul 30, 2017:

	activity	#	time	miles		km		+m	load
	Running	8	4:07:55	32.65	(7:36)	52.55	(4:43)	340	198.3
	Orienteering	1	2:02:52	10.4	(11:49)	16.74	(7:20)	535	119.3
	S and C	2	1:00:00						36.0
	Fell running	1	46:10	5.31	(8:41)	8.55	(5:24)	495	39.9
	Total	12	7:56:57	48.37		77.84		1370	393.5
averages - sleep:7 weight:81.5kg

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Sunday Jul 30, 2017 #

7 AM

Running 16:10 [3] 3.1 km (5:13 / km) +10m 5:08 / km
shoes: Mizuno Sayonara 2

Wake up plod along the railway line. Trying to get into good habits.

12 PM

Orienteering race 1:44:52 [5] 13.74 km (7:38 / km) +505m 6:27 / km

Scottish 6 days Glen Tanar
Started off a little rusty being slightly offline to #1 and #2, caught by Spongey on the way in to #4 and managed to hang on until #12 where I stopped to let him and Tristan who we caught go. Promptly ran past a control and binned 3mins then did ok the next few before being a complete numpty and running off the map! It was a good one an spent 15mins trying to work out what it was I had done as the terrain looked very similar. Ruined what would have been a very good race annoyingly.

Orienteering warm up/down 18:00 [3] 3.0 km (6:00 / km) +30m 5:43 / km

To the start.

Saturday Jul 29, 2017 #

6 PM

Running 27:50 [3] 5.3 km (5:15 / km) +60m 4:58 / km
shoes: Mizuno Sayonara 2

Cambus O'May with Will.

Friday Jul 28, 2017 #

Note
(rest day)

Long day trying to get things done before being away for 3weeks. Was tempted to do something en route but bad weather driving up meant an opportunity to stop in Stirling was well received. Probably good to have a day off though.

Bring on the 6days!

Thursday Jul 27, 2017 #

6 AM

Running 32:45 [3] 7.0 km (4:41 / km) +50m 4:31 / km
shoes: Mizuno Sayonara 2

ITW. Sefton and Princes Parks then both cathedrals.

8 PM

S and C 30:00 [1]

Maintenance

Wednesday Jul 26, 2017 #

6 AM

Running 29:00 [3] 6.15 km (4:43 / km) +50m 4:32 / km
slept:7.5 weight:81.6kg shoes: Mizuno Sayonara 2

ITW. Rather wet this morning which was a nice change from the last few days.

3 PM

Running 50:00 [3] 10.25 km (4:53 / km) +60m 4:44 / km
shoes: Mizuno Sayonara 2

HFW.
Sun had come out just in time as my running kit was still soaking from this morning. Out up the ring road then turned left to have a look around Everton Park, what an amazing view! Then back on to the ring road and through Toxteth to Princes Park and back home through Sefton. Feeling a bit empty this evening, need a good night sleep tonight.

Tuesday Jul 25, 2017 #

S and C 30:00 [1]

10 AM

Fell running tempo 29:40 [4] 4.3 km (6:54 / km) +480m 4:26 / km
shoes: Innov8 Xtalon 2017 #2

Effort up Ingleborough (20:27 from the gate)
Perfect if a little muggy conditions so just kept on running as hard as I could really. Legs burning towards the top

Fell running warm up/down 16:30 [3] 4.25 km (3:53 / km) +15m 3:49 / km
shoes: Innov8 Xtalon 2017 #2

The fun bit back down to the car

2 PM

Running 41:50 [3] 9.5 km (4:24 / km) +40m 4:19 / km
slept:7.0 weight:81.4kg shoes: Mizuno WR19

HFW along the prom. Legs clipping along quite nicely. Melting hot.

Monday Jul 24, 2017 #

7 AM

Running 28:30 [3] 6.2 km (4:36 / km) +50m 4:25 / km
slept:6.5 shoes: Mizuno WR19

ITW. Lush morning. Slept terribly so very groggy to begin with, legs perked up eventually.

6 PM

Running 21:50 [3] 5.05 km (4:19 / km) +20m 4:14 / km
shoes: Mizuno WR19

Lap of Sefton to try stave off the DOMS which were beginning to ache after sitting at my desk all day. Lower back quite tight noticed it on the steep climb yesterday and the week before may try roll it out a bit later

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