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Training Log Archive: Mal

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m	load
Running	14	8:22:35	61.69	(8:09)	99.28	(5:04)	1034	422.7
Fell running	5	6:55:03	36.01	(11:32)	57.95	(7:10)	2454	373.5
S and C	7	2:37:00	2.67		4.3		20	108.2
Other	1	1:30:00						63.0
Orienteering	2	1:09:17	8.02	(8:39)	12.9	(5:22)	40	59.9
Total	21	20:33:55	108.39		174.43		3548	1027.3

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Thursday Jun 30, 2011 #

Running warm up/down 11:50 [2] 2.4 km (4:56 / km)
shoes: Asic's GT-2150

Round the track before and afterward

Running intervals (Threshold) 10:00 [4] 2.7 km (3:42 / km)
shoes: Asic's GT-2150

10minute Threshold around the track, felt comfortable enough to keep going at that pace but had slowed a little in the second 5mins...Would have liked to get closer to 3km, but its something to aim for.

Running 2:15 [1] 0.4 km (5:37 / km)
shoes: Asic's GT-2150

Jogged lap recovery after the threshold

S and C 27:00 [2] 1.1 km (24:33 / km)
shoes: Asic's GT-2150

Standard plus 6*50m strides.
Could tell I was tired as I struggled on cooordination with some of the drills

Wednesday Jun 29, 2011 #

Orienteering race 44:17 [4] 8.9 km (4:59 / km) +40m 4:52 / km
shoes: Walshes 4

Newburn Riverside Score
Orienteering is used in the loosest sense of the word, bit of a naff area jusdt used it as a run out and an attempt to get back into map reading whilst running. A couple of control took me a while to find despite running around in the circle for a few minutes, should have been closer to 40mins I think

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asic's GT-2150

Steady up the railway track afterwards out 15mins back 10min with a little walk, feeling the run before by the end

Tuesday Jun 28, 2011 #

Running warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: Asic's GT-2150

3 steady laps

Running intervals 19:00 [5] 3.6 km (5:17 / km)
shoes: Asic's GT-2150

Did 4*500 all at 1:40 felt comfortable enough to do a few more at that pace
Then had a bit of a break
Then 4*200 all between 35-37, felt a bit less comfortable but tightened up a bit during the break

S and C 20:00 [2] 1.2 km (16:40 / km)
shoes: Asic's GT-2150

Standard, included 8*60m strides

Monday Jun 27, 2011 #

Note
(rest day)

Was going to go for a jog today to loosen up after yesterday but went for a long walk along the Tyne with my mum instead. Got caught in a thunder storm though

Sunday Jun 26, 2011 #

Fell running race 1:09:00 [5] 14.5 km (4:46 / km) +500m 4:04 / km
shoes: Innov8's

Windy Gyle Fell Race
Set off pretty well, was just on the shoulder of the leader then had to stop to go to the toilet quickly. So 1st place went away fast, made it up to the top comfortably 2nd/3rd. Managed to stay 2nd around the top and down the first part of the descent but then on a little uphill just died, 2nd place went away from me and 4th place started to close in but held on to third in the end...really pleased :D

Fell running warm up/down 7:30 [2] 1.0 km (7:30 / km) +30m 6:31 / km
shoes: Innov8's

Jog about and up a little hill

Saturday Jun 25, 2011 #

Note

Think I slighlty pulled my calf yesterday as it was a little bit painful when I was walking. This morning though it is sstill a bit tender and my achilles is aching a bit

Running (Recovery) 22:00 [3] 4.36 km (5:03 / km) +60m 4:43 / km
shoes: Asic's GT-2150

The usual, round to the lake then back up through the fields
Felt pretty good a kept it comfortable

S and C 6:30 [4] 1.0 km (6:30 / km) +20m 5:55 / km
shoes: Asic's GT-2150

8*strides of about 80m
4 flat, 2 up, 2 down to test out the calf/achilles before tomorrow. Think it passed but going to rest it for the rest of the day

Friday Jun 24, 2011 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +40m 4:33 / km
shoes: Asic's GT-2150

Jog up to the next car park from Waskerley station car park

Running intervals 22:00 [5] 5.5 km (4:00 / km) +15m 3:57 / km
shoes: Asic's GT-2150

Did 5mins off 3.5mins (1.25km)
then 5mins off 2.5mins (1.40km)
then 5mins off 1.5km (1.40km)

On the Waskeley Way, first one was into the wind then the last two were downhill. The last one felt pretty hard towards the end

S and C 13:00 [2] 0.5 km (26:00 / km)
shoes: Asic's GT-2150

Assorted drills
Finished with 4 strides

Thursday Jun 23, 2011 #

S and C 50:30 [2]

General stuff

Wednesday Jun 22, 2011 #

Running long 56:00 [3] 11.21 km (5:00 / km) +124m 4:44 / km
shoes: Asic's GT-2150

Jog to my Grandparents via the Garage to check on my car, over the top to Burnopfield then down Busty Bank to the Derwent walk.
Felt alright started to get a little tired but then cranked the pace up a bit and felt fine

Tuesday Jun 21, 2011 #

Running 18:30 [3] 3.8 km (4:52 / km) +25m 4:43 / km
shoes: Asic's GT-2150

Jog through Watergate up the diagonal to the bottom of the railway track
Same in reverse on the way home

Running intervals 15:00 [5] 3.1 km (4:50 / km) +60m 4:25 / km
shoes: Asic's GT-2150

10*1min uphill for the first 6 back down on the last 4
Felt a bit crap to be honest and it was way to humid

Monday Jun 20, 2011 #

Running (Recovery) 23:40 [2] 4.36 km (5:26 / km) +60m 5:05 / km
shoes: Asic's GT-2150

Summer Training starts now
Need to get back into a nice training pattern
So started off with a nice steady recovery jog down to the lake and back, never felt hard going. Going to try to build it up slowly

Saturday Jun 18, 2011 #

Fell running long 2:57:00 [4] 18.85 km (9:23 / km) +844m 7:40 / km
shoes: X-talons 2

Glenridding - Ambleside
Over the tops, went up Birkhouse Moor via Mires Beck(?) then danced across Striding Edge to Helvellyn, down the ridge over Nethermost and Dollywagon Pikes to Grisedale tarn. Up Fairfield and around the horseshoe route to Ambleside over Hart Crag, Dove Crag, High Pike and Low Pike.
Just nice a steady took a break at Helvellyn and another at Fairfield. Went through a bad patch on the way down where I lost theability to move for 10minutes. The Fairfield climb was brutal on my quads

Friday Jun 17, 2011 #

Fell running 56:00 [4] 7.4 km (7:34 / km) +360m 6:05 / km
shoes: Inov-8 X-Talons

Late evening run up Arthurs Pike from the campsite met a fellow fellrunner nd had a chatwith him on the way up then dropped straight down to the valley picking my way down between the crags

Wednesday Jun 15, 2011 #

S and C 30:00 [1]

Tuesday Jun 14, 2011 #

Fell running race 25:33 [5] 5.6 km (4:34 / km) +300m 3:36 / km
ahr:188 shoes: Inov-8 X-Talons

Whorlton Run
Was going alright set off in the group then got up the big climb and my stomach cramped up really bad, tried to run through it but got slower and slower so decided to stop bt first woman came past so had to beast it down the descent feeling absolutly shit to overtake her again and stop properly

Fell running warm up/down 10:00 [3] 1.0 km (10:00 / km)
ahr:144 shoes: Inov-8 X-Talons

Saturday Jun 11, 2011 #

Fell running 1:10:00 [3] 9.6 km (7:17 / km) +420m 5:59 / km
shoes: X-talons 2

Up Kinder very slowly with Alex and Treb then with Rhys and Franklin along the top a bit faster.
Back down via the ammo box and the little tarny thing

Really cool gunna try get up Kinder more next year

Other 1:30:00 [2]
shoes: X-talons 2

Kinder Sports day
Assorted stuff

Friday Jun 10, 2011 #

Running long 1:10:00 [3] 11.0 km (6:22 / km) +180m 5:53 / km
ahr:143 shoes: Asic's GT-2150

Jog up Porter Brook with Rob Jones then a little loop and back down through the parks

Wednesday Jun 8, 2011 #

Running warm up/down 22:00 [3] 4.5 km (4:53 / km)
ahr:150 shoes: Asic's GT-2150

Jog down to Collegiate then onto the Botanical gardens
Jog back afterwards

Orienteering (Technique) 25:00 [3] 4.0 km (6:15 / km)
ahr:140 shoes: Asic's GT-2150

SYO clubnight
2 excercises in the Botanical Gardens
First was a Norweigan style map memory which was good on all but one of them
Second did a Jigsaw map which was planning ahead trying to find out where the next control was, was pretty hard

Tuesday Jun 7, 2011 #

Running warm up/down 24:00 [3] 4.9 km (4:54 / km) +60m 4:37 / km
ahr:152 shoes: Asic's GT-2150

Down to Goodwin, then on to Weston Park with a lap of the long loop
Jog back up to Ranmoor afterwards, had stiffened up a fair bit whilst waiting for everyone to regroup

Running intervals 30:00 [5] 6.25 km (4:48 / km) +30m 4:41 / km
ahr:175 shoes: Asic's GT-2150

Pretty much a Threshold session down in Weston Park, pairs relay sort of thing with a big loop and little loop which you ran together roughly 1.25km then a recovery of between 1 and 2mins.
4:30
4:30
4:50
4:50
5:00

S and C 10:00 [2] 0.5 km (20:00 / km)
ahr:137 shoes: Asic's GT-2150

Just a few

Sunday Jun 5, 2011 #

Running tempo 26:10 [4] 5.9 km (4:26 / km) +70m 4:11 / km
ahr:156 shoes: Asic's GT-2150

Had to get away from revision so did my usual route but a bit quicker than normal felt pretty good but toned it down for a little bit twice when my calf and hamstring tightened up and in Bingham where I tired a little but then managed to get the pace back towards the end

Friday Jun 3, 2011 #

1 PM

Running warm up/down 19:50 [3] 3.8 km (5:13 / km) +30m 5:01 / km
ahr:158 shoes: Asic's GT-2150

Jog down to Endcliffe via Emily's to drop some notes off
Jog back along Hangingwater and up to Fulwood

Heart rate is high atm

Running tempo 37:50 [5] 7.8 km (4:51 / km) +220m 4:15 / km
ahr:185 shoes: Asic's GT-2150

Tempo up Porter Brook was going to do the whole thing but when I got up to the top I started to feel bad but made it bad down past Forge Dam where I decided it would be stupid to try over-do it to soon so stopped and ran back from the next road...was way too hot!

Wednesday Jun 1, 2011 #

Note
(sick)

Was going to run up Porter yesterday after my exam but felt so tired afterwards decided against it
Also just cannot shift this sore throat

Running 30:30 [2] 5.5 km (5:33 / km) +60m 5:16 / km
ahr:140 shoes: Asic's GT-2150

Very steady up Fulwood then down Porter Valley to Hangingwater then back, ankles very sore to begin with and didn't feel particularly good in general but needed to get away from revision as it had stagnated. Heart rate is roughly in the right range though

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