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Training Log Archive: Mal

In the 29 days ending Feb 29, 2008:

activity	#	time	miles		km		+m				load
Running	12	10:39:12	64.57	(9:54)	103.91	(6:09)	2380				562.3
Orienteering	5	5:40:53	21.54	(15:49)	34.67	(9:50)	745	58 /	81c	71%	309.7
Other	2	4:15:00	9.02	(28:16)	14.52	(17:34)	285				180.5
S and C	1	20:00									16.0
Cycling	1	20:00	5.21	(3:50)	8.39	(2:23)					18.0
Total	17	21:15:05	100.34		161.49		3410	58 /	81c	71%	1086.5

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Thursday Feb 28, 2008 #

Running warm up/down 25:00 [3] 5.18 km (4:50 / km)
shoes: Asic's

Down to running club along to fellside road, then up to Broadway.

Along Front street, down Duckpool lane and back around to gym via church yard. Then home.

Running intervals 15:31 [5] 3.0 mi (5:10 / mi)
shoes: Asic's

3 by a mile.

Along Broadway to Whaggs Lane 5:10
Back along Broadway to Fellside road 5:35
Down Fellside road to Front street 4:46

Pushed really hard felt more like a 6 than a 5. Couldn't have done another 1 but felt strong overall.

Tuesday Feb 26, 2008 #

Running warm up/down 21:16 [3] 4.76 km (4:28 / km) +20m 4:23 / km
shoes: Asic's

Round To Dunston past swimming baths then along past Whickham Thorns to bottom of Duckpool lane.
After just a run upto Front Street then up Broom lane back home

Running hills 10:58 [5] 1.5 km (7:19 / km) +240m 4:04 / km
shoes: Asic's

3 Long, 3 Short

Long 500m 60m climb
3:05, 3:06, 2:46

Short 150m 20m climb
0:37, 0:43, 0:41

Long hills nearly killed me especially the last they just go on and on short ones not to bad but still hurt at the end.

Recovery walk/jog back down the hill with a stretch at the bottom (left out time and distance 1.5km as it didn't really count)

C • Nice... 2

Monday Feb 25, 2008 #

Running 47:20 [3] 8.74 km (5:25 / km) +135m 5:02 / km
shoes: Asic's

Down to lake did one lap of that. Ran upto Sunniside hard work as it was into the wind. Around the estates at the top of Suniside then down to Burnt House lane. Along to Broadway then straight thorugh to Whaggs Lane. Back onto Broom Lane and back home. Very tired from day before for some reason had to stop and stretch half-way round.

Sunday Feb 24, 2008 #

Orienteering race 48:44 [5] ***** 5.6 km (8:42 / km) +210m 7:20 / km
spiked:18/23c shoes: Walsh's

Brimham Rocks 4th on JM5L
Technical first half messed up 1, 3 and 11 so not too great. Had a good run apart from that, dissapointed as over 4minutes down on Duncan

Wednesday Feb 20, 2008 #

Running hills 44:24 [5] 4.62 km (9:37 / km) +630m 5:43 / km
shoes: Walsh's

Run up Skiddaw from junction above Latrigg car park. Ran all the way - hard work! Never have I so longed to walk

Running long 1:09:04 [4] 11.1 km (6:13 / km) +160m 5:48 / km
shoes: Walsh's

Run down from Skiddaw to Dash Falls in Back o' Skidda via subsiduary summit of Bakestall. Along delivery track to Skiddaw House then continued round into the Glendaterra valley and went along the path which contoured around Lonscale fell returning to my starting point.

From the orienteering point of view I suppose I did some basic map memory as well.

Tuesday Feb 19, 2008 #

Running tempo 35:34 [5] 7.58 km (4:42 / km) +100m 4:24 / km
shoes: Asic's

Usual run minus loop in Fellside Park but in reverse. Up to Sunniside then round back to Whickham down fellside road to Front Street.

Monday Feb 18, 2008 #

Running 1:53:48 [4] ** 10.95 km (10:24 / km) +945m 7:16 / km
shoes: Walsh's

Run round Hellvelyn ridge. Up Glenridding Dodd, Sheffield Pike, Hartside down to sticks pass then up Raise, Whiteside and along to Hellvelyn not very fast walked the uphill bits (more hill rep training need haha) and ran flat and down.

Other 4:05:00 [2] 12.96 km (18:54 / km) +285m 17:02 / km
shoes: Walsh's

Walk down from Hellvelyn along the rim of the crags over Nethermost Pike and Dollywagon Pike. Straight to Seat Sandal then down Grisedale.

Sunday Feb 17, 2008 #

Orienteering race 50:09 [5] **** 5.97 km (8:24 / km) +235m 7:01 / km
spiked:13/19c shoes: Walsh's

Northern Champs round Arncliffe.
2nd on JM5L behind George Stevens by 5mins(!!). Left compass and Si-card at home though so had to borrow a base-plate which didnt work with at all made a few large-ish mistakes but was running quite strongly.

Thursday Feb 14, 2008 #

Running warm up/down 35:00 [3] 6.25 km (5:36 / km)
shoes: Asic's

Ran to running club then along to lobley hill
After, ran up fellside road to safeways then back to whaggs lane and along top of the park

Running tempo 40:00 [5] 7.0 km (5:43 / km)
shoes: Asic's

Set out to do intervals with running club but went wrong way on 1st one got horribly lost and ended up running round dunston then back to gym via whickham thorns and up lambton avenue. But really lost

Tuesday Feb 12, 2008 #

Running warm up/down 10:00 [3] 2.07 km (4:50 / km)
shoes: Asic's

Run down to front street, down Duckpool lane, then straight on, then across Duckpool lane again to hills point.
After, ran up to front street then along to fellside road

Running hills 10:00 [5] 1.25 km (8:00 / km) +150m 5:00 / km
shoes: Asic's

5 short ones 140metres long with 30metres climb, hard work! Times: 0.35, 0.36, 0.30, 0.33, 0.35 with about 60-90 seconds rest in between

Running 25:21 [3] 4.0 km (6:20 / km)
shoes: Asic's

Short jog round Whickham to loosen of completely

Monday Feb 11, 2008 #

Running 43:28 [3] 7.39 km (5:53 / km)
shoes: Asic's

Probably a bit too far, but felt good most of the way round except the last bit which I seemed to slow down on without realising.

Sunday Feb 10, 2008 #

Orienteering race 50:00 [5] ** 7.7 km (6:30 / km) +65m 6:14 / km
spiked:13/18c shoes: Walsh's

Robinhoods Trophy at Budby and Bilhaugh won by about a minute. Fast terrain felt good and tied to keep up speed but after moor section felt knackered and slowed down for a bit. Lost about 2minutes overall so a good run.

Saturday Feb 9, 2008 #

Orienteering 2:00:00 [3] ** 8.5 km (14:07 / km)
shoes: Walsh's

Training with YHJS at Sherwood Pines
First a warm-up excercise. Okay went round hard with Duncan doing route choice
Then a control pick with Rob, tricky with all the paths and keeping up speed and contact got a bit lost on some bits
A map memory excercise with Zac just walked as didn't want to wreck myself for the sunday and thought it would be cruel on Zac
Finally a star relay, fun short sprints whilst keeping in contact with the map

Thursday Feb 7, 2008 #

Running warm up/down 15:00 [3] 1.44 mi (10:25 / mi)
shoes: Asic's

Warm-up run to running club and then 10mins with runing club

Running 27:00 [5] 3.21 mi (8:25 / mi)
shoes: Asic's

6x3mins with upto 90secs rest. Ran hard but felt really good on 1,2,3,4 and 6 felt a bit tired on 5 though. Distance covered(km) 0.94, 0.65(hill), 0.73, 0.91, 0.74, 0.78

Running 10:00 [3] 0.95 mi (10:32 / mi)
shoes: Asic's

Warm down round streets for 5 mins then back home about 5 mins again.

Tuesday Feb 5, 2008 #

S and C 20:00 [3]
shoes: Asic's

Lower body weights nothing too heavy though

Other 10:00 [4] 0.97 mi (10:19 / mi)
shoes: Asic's

Pushed hard on medium resistance

Cycling hills 20:00 [4] 5.21 mi (3:50 / mi)
shoes: Asic's

Medium resistance tried to keep speed the same - hard work at the end

Running 7:00 [2] 1.0 mi (7:00 / mi)
shoes: Asic's

Warm down jog on treadmill

Monday Feb 4, 2008 #

Running 33:28 [2] 6.07 km (5:31 / km)
shoes: Asic's

A short run round whickham

Sunday Feb 3, 2008 #

Orienteering race 1:12:00 [4] *** 6.9 km (10:26 / km) +235m 8:55 / km
spiked:14/21c shoes: Walsh's

Event at Bouth Jm5l and just recovered from illness ok-ish but slow and made too many mistakes here and there. Could have done a lot better

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