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Training Log Archive: Mal

In the 11 days ending Oct 20, 2014:

activity	#	time	miles		km		+m	load
S and C	4	3:13:15	4.85		7.8			72.6
Running	4	2:06:05	16.09	(7:50)	25.9	(4:52)	95	104.9
Orienteering	2	1:48:59	8.41	(12:58)	13.53	(8:03)	280	97.0
Cycling	2	1:47:15	18.65	(5:45)	30.01	(3:34)	495	85.8
Fell running	1	1:26:22	9.63	(8:58)	15.5	(5:34)	580	83.4
X-Country	1	32:48	4.72	(6:57)	7.6	(4:19)	30	28.9
Total	8	10:54:44	62.35		100.34		1480	472.5
[1-5]	7	9:12:14

3:43

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» now

Monday Oct 20, 2014 #

Cycling 24:00 [3] 6.5 km (3:42 / km) +125m 3:22 / km

From home to the track and back. Whickham Bank was a bitch again

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Innov-8 f-lite 192 Orange/Blac

Round the track

S and C (Drills) 44:00 [3] 3.8 km (11:35 / km)

Usual

Feeling a bit tired today especially glutes compounded by the onset of a cold (GRRRR) just in my nose at the minute but sinus attacks every so often but should be able to run through it at the minute although if it get a bit worse there's nothing immediately on the horizon of any note so can afford to knock it back if I want

S and C 30:00 [0]

Sunday Oct 19, 2014 #

Fell running warm up/down 15:00 [3] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: Innov8 Xtalon 212 2014

Bit more before than afterwards

Fell running race 1:11:22 [5] 13.0 km (5:29 / km) +530m 4:34 / km
shoes: Innov8 Xtalon 212 2014

FRA Nav leg.
Really good bar one control where missed a few paths and managed to run off the map losing about 4/5mins maybe? Saving grace was that a lot of other teams did that too. Just trusted the navigators ahead, like jack and Todd next to us and then supersaint and winskill, would be atleast one of them right. Oops! But overtook Marcus again so no places lost apart from the steamtrain which also got lost with us that is Joe Mercer. Pulled up about 4/5places I think and then team slipped down a little again afterwards to 17th overall I think. Another good event, glad I chose this over Scotland in terms of travel and stuff. Foot was fine and as a bonus got to see Jonny Brownlee in the flesh being destroyed by Jebby

Note

Disappointing week in terms of running but hopefully the injury flair up has subsided enough to get another weeks training in. Got XC and Midlands next weekend to get over not doing the OMM this year (secretly quite happy I think)

Saturday Oct 18, 2014 #

Event: CLOK Autumn Short Race Series Event No 2 / Urban Event Northallerton

Running 34:46 [3] 6.4 km (5:26 / km) +50m 5:14 / km
shoes: Innov8 F-Lite 2014

Along the Wear in Durham (horrible river especially downstream) with Fran. feeling decent on the way out but then turned back and felt crap as the wind was behind us. Calves tight

Friday Oct 17, 2014 #

S and C 10:00 [0]

Calves trying to loosen off before the weekend as hopefully that will help the injury

Running warm up/down 10:45 [3] 2.5 km (4:18 / km)
shoes: Innov8 F-Lite 2014

Easy warm-up on the track

X-Country warm up/down 19:20 [3] 3.8 km (5:05 / km) +15m 4:59 / km
shoes: Adidas XCS 5

Lap looking for an easily identifiable loop and setting up a reed tripod to turn on.
Lope around again afterwards

X-Country tempo 13:28 [5] 3.8 km (3:33 / km) +15m 3:29 / km
shoes: Adidas XCS 5

2 laps of a loop around Shibden pond testing out spikes and foot before the weekend. Foot and shoes felt good which is pleasing going to jog later to see if there is any after effects.
Laps 6:39, 6:49
feeling a bit naff in the legs to be honest blame that on a sedate week

Thursday Oct 16, 2014 #

S and C (Flexibility) 30:00 [0]

Tuesday Oct 14, 2014 #

S and C (Flexibility) 32:30 [0]

Foot feeling a bit better

Cycling 21:15 [3] 6.41 km (3:19 / km) +130m 3:01 / km
shoes: Innov8 F-Lite 2014

Down to the track and back up a slightly different way as I didn't fancy grinding up a busy Whickham Bank

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Innov8 F-Lite 2014

Easy 10 around the track before and after drills

S and C (Drills) 46:45 [3] 4.0 km (11:41 / km)

Thought I'd try this to see how my foot responded as it usually feels good after a bit of barefoot training. Wasn't too bad initially and then after a little forgot about it. Going to roll/ice it a bit more today and hopefully I'll get along to the harriers tonight

Cycling 1:02:00 [3] 17.1 km (3:38 / km) +240m 3:23 / km

To/from uni

Running 20:34 [3] 4.0 km (5:09 / km) +25m 4:59 / km
shoes: Innov8 F-Lite 2014

From the stadium out around the back to the far start. The rest turned back here to do another rep but didn't want to risk things so skipped their first.
Slow disappointed solo plod back turning into a hobble towards the end

Running intervals 20:00 [5] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: Innov8 F-Lite 2014

Had wanted to do 6*1km but foot reared up at 4 annoyingly. Quite sore now so will either just cycle or rest tomorrow.
Despite feeling naff times were good: 3.05, 3.15, 3.04, 3.14 so definitely fitter than a few weeks ago

Monday Oct 13, 2014 #

Note
(rest day)

Trying to let my foot settle down as its still quite bruised and painful to walk on. Should be fine by the weekend at the latest

Sunday Oct 12, 2014 #

Event: Regional Middle Distance Event

Event: Penrith Beacon

Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Innov8 Xtalon 212 2014

Jog to the start beforehand.
Nothing afterwards due to foot

Orienteering 56:07 [4] 5.9 km (9:31 / km) +160m 8:23 / km
shoes: Innov8 Xtalon 212 2014

Penrith Beacon Blue
Chose to run down as the area didn't seem like a 'classic' area and probably best as a middle. Decision proved wise as I never got in to the area and had a shocking run probably down to not realising it was 1:75000 till the last control. Also my foot which was bruised after yesterday started to hurt about half way round. Should have been comfortably under 40mins I think. Didn't plan!

C • 1:75000 2

Saturday Oct 11, 2014 #

Event: Race the Castles

Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km) +60m 7:09 / km
shoes: Innov8 Xtalon 212 2014

Up to the start and a few drills and stuff
Was going to warm-down but my foot was hurting when I finished so gave it a miss its bruised where my Mortons neuroma is but hopefully should clear up a bit soon

Orienteering 20:52 [5] 3.13 km (6:40 / km) +60m 6:05 / km
shoes: Innov8 Xtalon 212 2014

Race the castle Edinburgh 32nd Mens WRE
Another race where it could have been so much better messed up the route choice leg and then late on.

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