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Training Log Archive: Mal

In the 7 days ending Jan 26, 2020:

activity	#	time	miles		km		+m	load
Running	10	5:11:06	39.87	(7:48)	64.17	(4:51)	625	250.9
Orienteering	1	57:51	8.79	(6:35)	14.15	(4:05)	80	57.8
S and C	1	40:00						32.0
Swimming	1	39:00	0.68	(57:04)	1.1	(35:27)		27.3
Total	11	7:27:57	49.35		79.42		705	368.0

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Sunday Jan 26, 2020 #

10 AM

Running 56:25 [3] 12.3 km (4:35 / km) +130m 4:21 / km
ahr:157 max:171 shoes: Adidas Adizero Boston 8

The end.
Last time I'll ever visit my grandparents house. Feeling quite poignant. Ran from the house down the railway track to Swalwell then up to Dunston gym

S and C (Weights) 40:00 [3]
ahr:104 max:123

Squats and stretching

Running 12:10 [2] 2.0 km (6:05 / km) +115m 4:43 / km
ahr:135 max:153 shoes: Adidas Adizero Boston 8

Shuffle up Dunston Bank back home.

7 PM

Swimming 39:00 [2] 1.1 km (35:27 / km)

Easy swimming with Anna at Jesmond

Saturday Jan 25, 2020 #

11 AM

Running 34:56 [3] 7.0 km (4:59 / km) +35m 4:52 / km
ahr:152 max:176 shoes: Adidas Adizero Adios

Easy leg loosener at Port Seton and Cockenzie along the coast.

2 PM

Orienteering race 57:51 [5] 14.15 km (4:05 / km) +80m 3:59 / km
ahr:170 max:181 shoes: Adidas Adizero Adios

Edinburgh City Race 6th
Really enjoyed this, felt good during the day and in the first half with the longer running legs. Clean in the main which was quite nice but a little loose at times missing a cut through here and there. Ran past #6 and then had a bit of panic to find it and then missed an alley on #27 so had to run around costing me about 30s or so which would have put me just ahead of Paul on the results.

Nice season opener and nice to be around people in the results. Time to get back out in to the forest soon.

Running 10:30 [3] 2.05 km (5:07 / km) +30m 4:46 / km
ahr:138 max:153 shoes: Adidas Adizero Adios

To the event from the car, then on to the start.

3 PM

Running warm up/down 5:15 [3] 1.0 km (5:15 / km)
ahr:128 max:145 shoes: Adidas Adizero Adios

Jog back to the car

Friday Jan 24, 2020 #

9 PM

Running 40:15 [3] 8.1 km (4:58 / km) +45m 4:50 / km
ahr:137 max:154 shoes: Adidas Adizero Boston 8

Fresh air after a long day at work. Ran a few strides and did a bit of ESS in Newcastle Business Park

Thursday Jan 23, 2020 #

7 AM

Running 11:30 [3] 2.25 km (5:07 / km) +30m 4:47 / km
ahr:133 max:164 shoes: Adidas Adizero Boston 8

Short ITW. Still a bit fatigued.

3 PM

Running warm up/down 10:00 [3] 1.83 km (5:28 / km) +25m 5:07 / km
ahr:125 max:255 shoes: Adidas Adizero Boston 8

5mins before and after

Running tempo 24:55 [4] 6.44 km (3:52 / km) +60m 3:42 / km
shoes: Adidas Adizero Boston 8

Tempo around Herrington Park trying to keep controlled after a few days of feeling fatigued. Found it a bit tougher towards the end.

Wednesday Jan 22, 2020 #

7 PM

Running 34:32 [3] 7.2 km (4:48 / km) +55m 4:37 / km
ahr:129 max:164 shoes: Adidas Adizero Boston 8

HFW via Northumbria Uni and a touch of ESS

Tuesday Jan 21, 2020 #

2 PM

Running 34:48 [3] 7.0 km (4:58 / km) +90m 4:40 / km
ahr:137 max:157 shoes: Adidas Adizero Boston 8

Easy after fiinishing site works in Norfolk. Having a littel explore of Sheringham inc. Beeston Bump and the coast line. Rather pleasant in the sunlight

Slept attorciously last night after a long drive and with a long drive back today this was the only opportunity.

Monday Jan 20, 2020 #

7 AM

Running 28:30 [3] 5.1 km (5:35 / km) +10m 5:32 / km
ahr:128 max:142 shoes: Adidas Adizero Boston 8

Easy on the Quayside before and after

Running tempo 7:20 [4] 1.9 km (3:52 / km)
shoes: Adidas Adizero Boston 8

4*400m keeping relaxed

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