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Training Log Archive: Mal

In the 30 days ending Sep 30, 2008:

activity	#	time	miles	km	+m				load
Running	11	9:55:12	59.62	95.95	1295				488.6
S and C	11	5:18:00	2.17	3.5					253.8
Fell running	3	4:55:52	26.86	43.22	1550				269.2
Orienteering	3	3:46:38	15.71	25.27	710	40 /	52c	76%	199.6
Cycling	3	3:13:14	40.55	65.26	910				172.4
Other	1	1:30:00							54.0
Total	21	28:38:56	144.91	233.21	4465	40 /	52c	76%	1437.6

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Monday Sep 29, 2008 #

Running 45:00 [3] 7.0 km (6:26 / km)
shoes: Walshes 2

Run around town moor with me!
http://explore.ordnancesurvey.co.uk/os_routes/show...

Saturday Sep 27, 2008 #

Cycling long 2:10:00 [4] * 47.0 km (2:46 / km) +630m 2:36 / km

Down to Blaydon and across the river at Newburn. Onto the roman road till Chollerford and down to Haydon Bridge

http://explore.ordnancesurvey.co.uk/os_routes/show...

Knackering..was going to cycle back but didn't have the legs

Wednesday Sep 24, 2008 #

Fell running warm up/down 25:00 [3] 1.79 km (13:58 / km) +60m 11:58 / km
shoes: walshes a

Jog up and down to the starting point twice and stretches. Then a slow walk/jog after as I had huge blisters.

C • monday 3

Fell running tempo 1:33:22 [5] 15.6 km (5:59 / km) +770m 4:48 / km
shoes: walshes a

Upto Skiddaw and down the back via bakestall and back round by Skiddaw House

http://explore.ordnancesurvey.co.uk/os_routes/show...

Car park to top: 4.58km 37.17mins (8.08 mins/km)
650m (4.46mins/km)
Top to Skiddaw House track: 2.92km 13mins (4.29mins/km)

Skiddaw House track to carpark: 8.10km 50.00mins (6.10mins/km)
120m (5.45mins/km)

C • How the hell do you get to ... 3

Tuesday Sep 23, 2008 #

S and C 1:00:00 [5]

Really hard session more boxing but still hard circuits too... My arms are shaking!

S and C warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Asic's

Jog down and a short bike ride then stretches. After short bike ride jog hoe and stretches

Monday Sep 22, 2008 #

Cycling 38:14 [4] 15.26 km (2:30 / km) +280m 2:18 / km

Upto Sunniside and over the top down to Kibblesworth then back home via Sunniside again and Whickham front street
http://explore.ordnancesurvey.co.uk/os_routes/show...

C • thought u said you were nak... 2

Running 45:00 [3] * 8.6 km (5:14 / km) +100m 4:57 / km
shoes: Asic's

Run from school with me! went down to the A167 then down to the A1 down down to Denton and up the west road (hill) and messed about getting up to 45mins
http://explore.ordnancesurvey.co.uk/os_routes/show...

Running warm up/down 7:00 [3]

Not much of a warm up but a decent warm-down stretches and jog

Cycling warm up/down 15:00 [3] 3.0 km (5:00 / km)

Inadvertant warm-up as I forgot to set my watch off then a roll around the block to stretch out the muscles and get rid of some lactic. Did some stretches whenst home.

Sunday Sep 21, 2008 #

Orienteering race 50:15 [3] *** 7.3 km (6:53 / km) +230m 5:57 / km
spiked:12/15c shoes: walshes a

Swindale North JM5L
Winner: Elliot Malkin JM5L 48:30 Martin Dean course 3 45

Pleased with this result as I really didn't push at all jogging most of the course. Kept over-shooting and had to run back to the controls early on then slowed down and started to navigate properly. No major mistakes bar 15 as I dropped down too low, maybe 1-2mins dropped.

Could have probably beaten Elliot.

Orienteering warm up/down 35:00 [3] 4.0 km (8:45 / km)
shoes: walshes a

Jog up to the start then stretches. Then jog back to the car park and stretches then a loop around the field.

Thursday Sep 18, 2008 #

Running warm up/down 31:00 [2] 4.04 km (7:40 / km)
shoes: Asic's

Run to and from Watergate Park with lots of stretching. Ok, mainly a walk back.

Running hills 45:00 [5] 7.5 km (6:00 / km) +300m 5:00 / km
shoes: Asic's

Hill reps at Watergate park, did 15x1min covering approx 250m each time did 3 lots of 5 then had a 3min break in between. Thighs felt it on the last two. Took about 1:15 recovery on the way back down.

Wednesday Sep 17, 2008 #

Running warm up/down 10:00 [2] 1.28 km (7:49 / km)
shoes: Asic's

Run to Washingwell Farm and did some stretches. Lot of stretches post-run and a short jog around the block.

Running long 1:30:00 [3] 15.26 km (5:54 / km) +210m 5:31 / km
shoes: Asic's

Same run as last week but must have been runinning marginally faster as ended up having to do a little extra loop at the end.

C • nice 3 hours in a schoold d... 4

Other 1:30:00 [1]

Games (Canoeing)

Learning the basics and messing about....Good fun

S and C 12:00 [1]

Tuesday Sep 16, 2008 #

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)

Jog to and from gym, 5min cycle before and stretches afterwards

S and C 50:00 [5]

Did alot better with the circuits this week. Got the technique right for all the ab-things. Could barely do the plank after 15mins of circuits though.

Monday Sep 15, 2008 #

Running 45:12 [4] 9.0 km (5:01 / km) +60m 4:52 / km
shoes: Asic's

Run with "Me!", from school to town moor then round the edge and into Gosforth. Down to Gosforth Highstreet for a bit of a weave in and out of cars and people. Down to Bluehouse roundabout then back along the edge of townmoor across the middle and over the A167 footbridge. Then back upto school again.

Sunday Sep 14, 2008 #

Event: Ilkley Moor

Orienteering race 56:45 [5] **** 7.57 km (7:30 / km) +270m 6:22 / km
spiked:11/15c shoes: walshes a

Interland selection race Ilkley Moor JM5L

Winner: Hodgo 53:16

Had a really good run felt really strong and navigated cleanly bar two mistakes about half-way round which lost me 5mins so bit gutted as would have beaten peter for the 1st time ever. Set off strongly and managed to keep the pace up all the way round.

Orienteering warm up/down 20:00 [3]
shoes: walshes a

Jog up to the start with Lewis and stretches once there. Afterwards a jog back up to the start with Rob did stretches and tried to stretch my stride out a bit on the downhill.

S and C 20:00 [1]

Thursday Sep 11, 2008 #

Running warm up/down 22:00 [2] 3.38 km (6:31 / km)
shoes: Asic's

Down to the lake for start of hill reps then back from the top of the woods afterwards.

Running hills 31:00 [5] 6.54 km (4:44 / km) +350m 3:44 / km
shoes: Asic's

(1) 5 x 2mins covering 440m and 30m climb
(2) 10 x 80m in 25s, 25s, 23s, 23s, 22s, 24s, 25s, 22s, 23s, 18s
Had a recovery of about 2-3mins on (1) and about 1min on (2) did a 0.5k jog between the two sets. Left Hamstring feeling a bit sore.

Wednesday Sep 10, 2008 #

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Asic's

Running long 1:30:00 [3] 14.62 km (6:09 / km) +210m 5:45 / km
shoes: Asic's

From Washingwells down to Watergate park did a 3km loop round there and then back up the slope a bit then down to the bridge, and onto the Tanfield Railway Line all the way to the other side of Sunniside and up to and back down from the radio mast at the top of Marley Hill. Through the housing estate and back into Whickham through to Broadway and Whaggs Lane then along the top of the park.

S and C 16:00 [1]

Tuesday Sep 9, 2008 #

S and C 50:00 [4]

Didn't feel particulrly bad after but my arms have seized up a bit. Was pathetic at crunches and all similar things...need to improve.

C • Boxing!! 2

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Run down to the gym then stretch off. Post training stretch then jog back home

Monday Sep 8, 2008 #

Running 10:00 [3]
shoes: Walshes 2

Run to town moor from school

Running 42:30 [3] 7.03 km (6:03 / km) +65m 5:47 / km
shoes: Walshes 2

Run around town moor with David Smyth then back to school via a small bit of Nuns moor we kept to the paths very little and it was very wet underfoot.

Sunday Sep 7, 2008 #

Orienteering race 44:38 [5] *** 6.4 km (6:58 / km) +210m 5:59 / km
spiked:17/22c shoes: Walshes 2

Peter Palmers - last leg

Went out in 2nd place with Bazil about 1min infront and Elliot Malkin 10secs behind. They had a different 1st control to me but the rest of the course the same. I had a solid run but nothing special, felt knakerd as I hadn't eaten anything so lost quite a lot of ground on them but kept catching them up as they made big mistakes. Was with them at the penultimate control but didn't hav ethe legs up the final hill so they got away and finished 1minute infront. Was absolutly dead, had 400m cramps in my arms at one stage and felt delirious when I finished.

Orienteering warm up/down 20:00 [2]

Jog back down to the sleeping area to get ready then run back up with stretches. Did a short but very slow warm-down with Bazil.

Friday Sep 5, 2008 #

S and C 10:00 [1]

Thursday Sep 4, 2008 #

S and C 12:00 [1]

Wednesday Sep 3, 2008 #

Fell running long 1:30:00 [4] 16.0 km (5:38 / km) +260m 5:12 / km
shoes: Walshes 2

Cleveland Way from Hasty Bank to Captain Cooks Monument. Went via Urra Moor and Kildale.

Fell running 29:00 [3] 2.43 km (11:56 / km) +120m 9:34 / km

Fell running warm up/down 10:00 [3]

S and C 24:00 [1]

Tuesday Sep 2, 2008 #

Running intervals 10:00 [3] 2.0 km (5:00 / km)

Was going to do to a circuits sessions but got the timing wrong so went to do the intervals session. Tried to keep it comfortable and kept up with the leader quite easily without working too hard

Cycling warm up/down 10:00 [4]

Running warm up/down 31:30 [3] 5.3 km (5:57 / km)

Jog to Comp playing field for intervals and then back but out the back a bit then bck home.

S and C 20:00 [1]

Monday Sep 1, 2008 #

Fell running 48:30 [4] 7.4 km (6:33 / km) +340m 5:20 / km
shoes: Walshes 2

From the car park above great ayton up to Captain Cooks monument then down to the train station almost and up Roseberry Topping then back around to the car park along the moors

S and C 24:00 [1]

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