Training Log Archive: MalIn the 30 days ending Apr 30, 2009:
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Note
(rest day)
Running (Recovery) 44:00 [1] 6.15 km (7:09 / km) +100m 6:37 / km
shoes: Asic GT-2130
Running warm up/down 20:00 [2] 1.0 km (20:00 / km)
shoes: Asic GT-2130
Running race (Tyneside Inter-schools) 10:38 [5] 3.0 km (3:33 / km)
shoes: Asic GT-2130
Fell running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Walshes 3
Fell running race (Cheviot Summit Race) 58:47 [5] 10.43 km (5:38 / km) +628m 4:20 / km
shoes: Walshes 3
Running warm up/down 20:00 [3] 3.84 km (5:13 / km)
shoes: Walshes 3
Running intervals (Threshold) 1:00:00 [3] 10.5 km (5:43 / km) +100m 5:27 / km
shoes: Walshes 3
Running intervals 30:00 [5] 5.4 km (5:33 / km)
shoes: Asic GT-2130
Running (Recovery) 1:05:07 [3] 11.34 km (5:45 / km) +100m 5:30 / km
shoes: Asic GT-2130
Orienteering warm up/down 40:00 [2] 3.0 km (13:20 / km) +80m 11:46 / km
shoes: Falcons A
Orienteering race 2:11:11 [5] **** 8.8 km (14:54 / km) +440m 11:56 / km
spiked:15/19c shoes: Falcons A
Orienteering 45:00 [2] 4.0 km (11:15 / km) +100m 10:00 / km
shoes: Walshes 3
Fell running warm up/down 50:00 [3] 3.5 km (14:17 / km) +170m 11:30 / km
shoes: Walshes 3
Fell running race 27:51 [5] 4.8 km (5:48 / km) +375m 4:10 / km
shoes: Walshes 3
Cycling 2:30:00 [4] 10.0 mi (15:00 / mi)
shoes: Walshes 3
Orienteering warm up/down 30:00 [2] 1.5 km (20:00 / km)
shoes: Falcons A
Orienteering race (JK Relays) 29:31 [5] *** 4.3 km (6:52 / km) +110m 6:05 / km
spiked:12/14c shoes: Falcons A
Orienteering warm up/down 40:00 [2] 3.0 km (13:20 / km)
shoes: Falcons A
Orienteering race (JK Classic) 1:32:29 [5] **** 10.5 km (8:48 / km) +390m 7:26 / km
spiked:23/28c shoes: Falcons A
Orienteering warm up/down 40:00 [2] 2.5 km (16:00 / km)
shoes: Falcons A
Orienteering race (JK Middle Race) 52:38 [5] **** 5.4 km (9:45 / km) +265m 7:50 / km
spiked:14/20c shoes: Falcons A
Orienteering race (JK Sprint) 20:25 [5] *** 3.2 km (6:23 / km) +10m 6:17 / km
spiked:24/27c shoes: Asic GT-2130
Orienteering warm up/down 40:00 [2] 3.0 km (13:20 / km)
shoes: Asic GT-2130
X-Country (Training) 40:00 [4] 7.3 km (5:29 / km) +120m 5:04 / km
shoes: Innov8's
Running warm up/down 10:00 [2] 1.05 km (9:31 / km)
shoes: Innov8's
X-Country (Training) 28:14 [4] 5.44 km (5:11 / km) +127m 4:39 / km
shoes: Innov8's
Orienteering warm up/down 30:00 [2] 2.5 km (12:00 / km)
shoes: Falcons A
Orienteering race 1:58:10 [5] *** 8.5 km (13:54 / km) +300m 11:49 / km
spiked:17/26c shoes: Falcons A
Orienteering warm up/down 35:00 [2] 2.5 km (14:00 / km)
Orienteering 17:10 [5] 3.0 km (5:43 / km)
shoes: Asic GT-2130
X-Country race 26:38 [5] 6.23 km (4:17 / km) +123m 3:53 / km
shoes: Walshes 2