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Training Log Archive: Mal

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m	load
Running	10	11:28:32	72.07	(9:33)	115.99	(5:56)	2207	572.7
Orienteering	4	4:06:10	15.98	(15:25)	25.71	(9:34)	935	233.6
Fell running	2	2:54:39	15.29	(11:26)	24.6	(7:06)	1650	171.6
S and C	1	1:05:00						39.0
Cycling	1	42:31	10.77	(3:57)	17.33	(2:27)	172	38.3
Total	18	20:16:52	114.1		183.63		4964	1055.2

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Wednesday Sep 30, 2009 #

Running long 1:38:00 [3] 10.74 km (9:07 / km) +430m 7:36 / km
ahr:130 max:160 shoes: Innov8's

Run on Hadrians Wall with my Grandad. Did bits before and after by myself. Was fun but a bit wet.

Tuesday Sep 29, 2009 #

Running warm up/down 10:30 [3] 2.45 km (4:17 / km) +20m 4:07 / km
ahr:148 max:156 shoes: Asic GT-2130

Run to the bottom of Lambton Ave. pretty fast feeling good.
Run back from the top of Lambton Ave. afterwards

Interesting run, nearly got run over on the way there....then the police checked me out afterwards even though I was in running shorts and a thermal. Must look dodgy :P

Running hills 12:55 [5] 2.35 km (5:30 / km) +260m 3:32 / km
shoes: Asic GT-2130

Hills Reps on Lambton Ave.
Did 5 full Lambtons:
2:27 (5:12mins/km)
2:24 (5:06mins/km)
2:21 (5:00mins/km)
2:20 (4:57mins/km)
2:14 (4:45mins/km)

Really pleased with the negative splits.

Note

It's getting quite painful when I run. A ball on my left foot must be bruised as it constantly hurts when I run. It's been like this for a couple of weeks now :(

Monday Sep 28, 2009 #

S and C 1:05:00 [1]

Wow it must be about 6months since I've done some! Felt tired after yesterday and wanted to do something so decided to do some core. Passed the time by watching Friends :D

Sunday Sep 27, 2009 #

Fell running long 1:45:00 [5] 12.8 km (8:12 / km) +1280m 5:28 / km
shoes: Walshes 3

From Hartsop - Hartsop Dodd Summit
20mins 1.34km 450m (14:55mins/km)

Harstop Dodd Summit - Caudale Moor Summit
15mins 2.11km 160m (7.06mins/km)

Caudale Moor Summit - Kirkstone Inn
13mins 3.17km 40m (4:06mins/km)

Kirkstone Inn - Red Screes Summit
17mins 1.02km 320m (16:40mins/km)

Red Screes Summit - Little Hart Crag Summit
15mins 2.01km 120m (7:28mins/km) (Note:Had lunch on this leg)

Little Hart Crag Summit - High Hartsop Dodd Summit
5mins 1.08km 10m (4:37mins/km)

High Hartsop Dodd Summit - Sykeside Campsite Entrance
15mins 1.85km 20m (8.06mins/km)

Felt really good today, really enjoyed this route even with the massive rollercoaster leg across Kirkstone

C • Running 1

Saturday Sep 26, 2009 #

Note
(rest day)

Was going to go out for a run but got over interested in chopping a tree down out back. Was good fun but I don't think it counts as training unfortunatly :(

Friday Sep 25, 2009 #

Note
(rest day)

Feeling really lazy still. Rationalising this with the "I need to rest to get better idea". I reckon I did too much too soon early last week

Thursday Sep 24, 2009 #

Note
(rest day)

Just feeling really quite lazy at the moment

Wednesday Sep 23, 2009 #

Running 1:20:30 [3] 14.3 km (5:38 / km) +207m 5:15 / km
ahr:154 max:171 shoes: Asic GT-2130

Run from school with Smyth and another lad. Went across town moor and along to Newcastle United golf course. Then back via Kenton and Gosforth

Tuesday Sep 22, 2009 #

Note
(rest day)

Feeling a bit sniffly so didn't want to do too much too soon after being ill

Monday Sep 21, 2009 #

Running 52:21 [3] 9.34 km (5:36 / km) +128m 5:15 / km
ahr:162 max:175 shoes: Asic GT-2130

Run home from school, luckily it had stopped raining before I set off

Sunday Sep 20, 2009 #

Running long 1:09:00 [3] 12.6 km (5:29 / km) +140m 5:11 / km
ahr:156 max:171 shoes: Asic GT-2130

Stretched my legs after yesterday and didn't want to push too hard as I'm not 100% yet but nearly there. Went a new route today, up to Sunniside the normal way then all the way down the Tanfield Railway Line till the A1. Over the A1 and round to the Keelmans Way till the Metro Centre then came up through Whickham Thorns then back the normal way from the end of my hill reps session.

Was going to go on a bit further, but started to get a chill so came back a shortened way. Nice to go somewhere new.

Saturday Sep 19, 2009 #

Fell running race 54:39 [5] 10.3 km (5:18 / km) +370m 4:30 / km
(sick) shoes: Walshes 3

Thropton Show Race
Up Simonside and back, was good came 14th out of quite a big field I think. Beat all the people roughly my age so happy in that sense, not a bad time either but could have been better if I hadn't been ill this week.

Fell running warm up/down 15:00 [3] 1.5 km (10:00 / km)
(sick) shoes: Walshes 3

Friday Sep 18, 2009 #

Note
(sick)

Thursday Sep 17, 2009 #

Note
(sick)

Wednesday Sep 16, 2009 #

Note
(sick)

Tuesday Sep 15, 2009 #

Note
(sick)

Monday Sep 14, 2009 #

Note
(sick)

Resting to try recover for this weekend

Sunday Sep 13, 2009 #

Orienteering race 41:05 [5] 4.9 km (8:23 / km) +95m 7:39 / km
(sick) shoes: Walshes 3

JIRCs Relays M18 Mp'd :(

Had a fairly good run till 16 when I didn't go far enough and punched the wrong control. But after that spent 5mins looking for a control 10m away from me so not too worried. Yorkshire would have came 3rd regardless so ohwell....Next year I want to win.

C • Not a chance...=P Unlucky ... 4

Orienteering warm up/down 15:00 [3] 0.8 km (18:45 / km)
(sick) shoes: Walshes 3

Jog around the assembly a bit

Saturday Sep 12, 2009 #

Event: JIRC's

Orienteering race 49:40 [5] 6.5 km (7:38 / km) +300m 6:13 / km
(sick) shoes: Walshes 3

JIRCs Individuals M18 7th

Pleased with the result beat Tom and Malliday. But not pleased with my run, was a bit slow on the first four and got caught two minutes, started to pull away then made a mistake and lost more time. Then pulled away again and dropped him quite a bit of time. But was clean after number 8, the voiding of some controls didn't affect my position, so I'm happy :D

Orienteering warm up/down 30:00 [3] 1.0 km (30:00 / km) +100m 20:00 / km
(sick) shoes: Walshes 3

Jog to the start, then stretching and tring to keep cool

Friday Sep 11, 2009 #

Note
(rest day)

Thursday Sep 10, 2009 #

Running warm up/down 13:00 [3] 2.89 km (4:30 / km) +37m 4:14 / km
ahr:155 max:161 shoes: Asic GT-2130

Jog to to the bottom of Lambton ave. the same way as last week
Jog back from Duckpoll ln. again with a slightly dfferent loop around the estate this week

Running hills 17:30 [5] 3.34 km (5:14 / km) +200m 4:02 / km
ahr:161 max:187 shoes: Asic GT-2130

Hills reps up Lambton Ave. again, feeling a lot better this week must have been the longer rest periods.
Did:

2 x full length (460m 50m climb)
2:19 (2:19 rest)
2:20 (3:20 rest)

2 x 1/2 length (220m 27m climb)
1:10 (1:00 rest)
1:08 (1:00 rest)

2 x 1/3 length (140m 18m climb)
0:30 (1:00 rest)
0:32 (1:00 rest)

Running warm up/down 1:45 [2] 0.33 km (5:18 / km) +10m 4:36 / km
ahr:151 max:153 shoes: Asic GT-2130

Jog up the road from the bottom of Lambton Ave.

Running hills 2:00 [5] 0.4 km (5:00 / km) +45m 3:12 / km
ahr:171 max:187 shoes: Asic GT-2130

One rep up the hill on the way back hopme the same as last week. It seems a lot steeper than the other street

Wednesday Sep 9, 2009 #

Running long 1:15:00 [3] 12.29 km (6:06 / km) +125m 5:48 / km
ahr:142 max:168 shoes: Asic GT-2130

Gentle Run round Newcastle with Smyth. Went on to Barrack Road down St. James' Boulevard and on to Hadrians Way along the river. Then followed it along to Scotswood and back upto to school along past Ecselcior acadamy

Tuesday Sep 8, 2009 #

Running warm up/down 17:30 [3] 3.81 km (4:36 / km)
shoes: Asic GT-2130

Jog down to the Harriers

Running hills 1:05:00 [5] 12.95 km (5:01 / km) +150m 4:45 / km
shoes: Asic GT-2130

Along the Railway in the ever decreasing light to Lockhaugh, then up to Winlaton and back down to Blaydon, good but quite hard going up the hill

Monday Sep 7, 2009 #

Orienteering 6:32 [3] 0.8 km (8:10 / km)
shoes: Asic GT-2130

ESOC Labyrinth-1
Did ok but made one bad route choice

Orienteering 5:35 [3] 0.8 km (6:59 / km)
shoes: Asic GT-2130

ESOC Labyrinth-2
Did a lot better had a clean run, happy

Orienteering 5:40 [3] 0.8 km (7:05 / km)
shoes: Asic GT-2130

ESOC Labyrinth-3
Worse than the second one but still ok

Won overall YAY :P

Sunday Sep 6, 2009 #

Orienteering race 1:32:38 [5] 10.11 km (9:10 / km) +440m 7:32 / km
shoes: Walshes 3

Burnbanks Regional Black
Did pretty crap, runnning was fine but lost loads of time finding controls, not the features made one mistake of about 2mins though

Saturday Sep 5, 2009 #

Running warm up/down 15:00 [3] 2.93 km (5:07 / km) +42m 4:47 / km
ahr:146 max:161 shoes: Asic GT-2130

Run down to the bottom of Lambton Avenue.
Back home from Duckpool Lane

Running hills 10:00 [5] 2.39 km (4:11 / km) +141m 3:14 / km
ahr:171 max:187 shoes: Asic GT-2130

Did four efforts up Lambton Avenue of decreasing length

510m 60m in 2:20 (2:20 rest)
350m 40m in 1:53 (1:53 rest)
200m 25m in 0:50 (0:50 rest)
140m 16m in 0:20 (0:20 rest)

Not too pleased as I initially wanted to do five full climbs but only managed one. This is either due to the fact I'm setting off too quick or I'm not giving myself enough rest as it seemed to be I was setting off with no rest

Running warm up/down 2:10 [3] 0.33 km (6:34 / km) +10m 5:42 / km
shoes: Asic GT-2130

Run to the next hill

Running hills 2:50 [5] 0.39 km (7:16 / km) +45m 4:36 / km
ahr:191 max:196 shoes: Asic GT-2130

Did one last effort on the way home up from Market Lane to Duckpool Lane. My heart rate seems awfully high

Thursday Sep 3, 2009 #

Running long 2:23:31 [3] * 22.16 km (6:29 / km) +217m 6:10 / km
ahr:141 max:162 shoes: Walshes 3

Went for a run on the moors with smyth, was good to get out and do something different. We went up Bolt's Law from Blanchland (6km 217m 46:00) then followed the C2C route around and on to the Waskerley Way then down to Hisehope reservoir and along the water cut. Across the top of Muggleswick Common to Stoterly Hill to Edmundbyers. Legs were feeling a bit shot by the end.

Wednesday Sep 2, 2009 #

Cycling 42:31 [4] 17.33 km (2:27 / km) +172m 2:20 / km
ahr:152 max:179

Out on the bike again, trying out my heart rate monitor and cycling shorts

C • HRM 3

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