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Training Log Archive: Mal

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m		load
Other	2	11:41:00	23.61	(29:41)	38.0	(18:27)	1950		446.8
Orienteering	9	10:37:01	48.65	(13:06)	78.3	(8:08)	2072	104c	586.5
Running	10	9:21:18	63.98	(8:46)	102.97	(5:27)	1653		456.6
Fell running	2	2:11:21	16.19	(8:07)	26.06	(5:02)	807		118.7
S and C	4	1:30:15	0.62		1.0				77.0
Total	22	35:20:55	153.06		246.33		6482	104c	1685.7

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Monday Apr 30, 2012 #

Running 26:30 [3] 4.85 km (5:28 / km) +60m 5:09 / km
shoes: Asics GT-2160

Run with Soph before circuits up Lydgate to Crosspool then down past Ranmoor and into Endcliffe. Down to the union then though to Crookes Valley Park to Goodwin

S and C warm up/down (Circuits) 4:00 [3]
shoes: Asics GT-2160

Standard

S and C (Circuits) 14:00 [4]
shoes: Asics GT-2160

Two sets till we got kicked out by some other group a bit unexpectedly

Running 26:00 [3] 4.53 km (5:44 / km) +114m 5:06 / km
shoes: Asics GT-2160

With TTDP, Alex and two other guys
Through CVP, along to Walkley up to Bole Hill Park then the stables field then down Mulehouse lane and home nice route with the first half in

Saturday Apr 28, 2012 #

Orienteering warm up/down 15:00 [3] 1.5 km (10:00 / km) +20m 9:22 / km
shoes: X-talons 2

To the area and back from the car....another late session

Orienteering 50:00 [4] 6.0 km (8:20 / km) +80m 7:49 / km
shoes: X-talons 2

Two night orienteering loops on Hugset.....proper hard, most of time I just had to guess I was in the right place as everything looked the same. Wasn't quiteas head to head as last night which was a shame but still fun

Friday Apr 27, 2012 #

Orienteering race 59:53 [5] 8.3 km (7:13 / km) +245m 6:17 / km
shoes: X-talons 2

Night-O on Eccy Woods Harvester Leg4 Gaffles with Crickmore and Kris
Such good fun, worth waiting till 9pm.
Would have been 3rd on the course, as I beat Alex's time (61mins) but behind Kris and Jonny on 56mins.
Only made one mistake of note, where I just must have ran parallel to a path and dropped about 60-90secs but was up with Kris and Jonny at the time. Then was very hesitant running through the forest by myself as I didn't want to make a mistake, dropping about 1min in running time and another 90secs in hesitations

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: X-talons 2

Only a short jog around before as I'd left my shoes at home so had to drive back and get them.
Jog back across the field afterwards to the car

Thursday Apr 26, 2012 #

Note
(rest day)

Severly lacking in sleep from the past week so going to skip today.

Wednesday Apr 25, 2012 #

Running 1:05:00 [3] 10.5 km (6:11 / km) +283m 5:27 / km
shoes: X-talons 2

Run up Rivelin with Kris and Treb, would've liked it to have been a bit longer but was still nice to get out. Came back up through the graveyard and BHP for a change.

S and C 15:00 [3]

Testing out Treb's new pull up bar whacked on some beats and demonstrated how puney I was. Did about 30 all together

Tuesday Apr 24, 2012 #

Running 44:35 [3] 8.55 km (5:13 / km) +30m 5:07 / km
shoes: Asics GT-2160

Jog down to Woodbourne Road
Jog back to Primark afterwards where I got the bus home

S and C 7:30 [2] 0.5 km (15:00 / km)
shoes: Asics GT-2160

Few drills before the session

Running intervals 28:18 [5] 5.32 km (5:19 / km)
shoes: Asics GT-2160

Track session with Schorah, Kris and Crickmore. Did:
2*1km with 85sec recovery across the field
Skipped one
then one more
Then 3*200m with 200m float

Times:
3:12, 3:21, 3:17
35, 34, 32

Monday Apr 23, 2012 #

Running warm up/down 17:20 [3] 3.0 km (5:47 / km) +100m 4:57 / km
shoes: Asics GT-2160

Jog down to goodwin with Soph and Laura who we bumped into for circuits
Jog back home via Sprigvale with Soph and Tim for a bit

S and C warm up/down 7:45 [3] 0.5 km (15:30 / km)
shoes: Asics GT-2160

Circuits warm-up, standard

S and C 42:00 [4]
shoes: Asics GT-2160

ShUOC circuits
Hard-work as I've not done much core work for AGES!

RICE-ing my bad foot now as its been a bit sore since the weekend

Sunday Apr 22, 2012 #

Orienteering race 1:03:30 [5] 8.9 km (7:08 / km) +160m 6:33 / km
shoes: X-talons 2

Interland - La Rocaille
10.5km (6.06mins/km)
Enjoyed this as it actually felt like I could compete and had the legs to run, beat Duncan too which is always nice. First English Boy but got beat by Quentin. Winner did 58mins and I should have been around 60mins but lost 1min on a bingo control and 2mins in an area of the map which didn't really seem to fit at the end. Pleased all the same and enjoyed it.

England just won, would have been really awkward if we'd lost for the first time ever

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: X-talons 2

To the start with Jenny, who finished just in front of me so a little jog afterwards with her too

Saturday Apr 21, 2012 #

Event: Interland

Orienteering race 47:59 [3] 5.5 km (8:43 / km) +250m 7:07 / km
shoes: X-talons 2

Citadelle de Montmedy
Really cool area in France as a leg shaker for Interland, just cruised around really though pushed a little bit in places. Couldn't work out how to get to one control so lost 5mins running around, ohwell. Really enjoyed it, one of the most interesting areas I've ran on.

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: X-talons 2

To the start and around a bit and jog back to the coach afterwards

Friday Apr 20, 2012 #

Note
(rest day)

Traveling to Belgium wanted to do a run like last year but got there at 10pm and couldn't be arsed

Thursday Apr 19, 2012 #

Fell running warm up/down 13:30 [3] 2.06 km (6:33 / km) +15m 6:19 / km
shoes: X-talons 2

To and from the start/finish

Fell running race 18:20 [5] 4.0 km (4:35 / km) +150m 3:52 / km
shoes: X-talons 2

Hartcliff Hill 7th/60
Pretty good run didn't push too hard at the very start as I tried to find a nice pace to settle in at so I could run the uphill. Was behind Hobbs on the track then when it went offroad went past. Then held that position the entire way round had one guy on my shoulder on the final slope and traverse but pretty much dropped him on the road section. Legs felt a lot better than last night and none of my 3(!) injuries played up which is good, was a good leg turner about 2mins down on John Patrick Jefferson Rocke

Wednesday Apr 18, 2012 #

Running long 1:30:30 [3] 14.65 km (6:11 / km) +438m 5:22 / km
shoes: Inov-8 X-Talons

Rivelin run with ShUOC but legs still don't feel right so let them run off and just went at my own pace which was quite nice. L ankle wasn't really noticable at all, R ankle (sprained at the JK) is finally getting better but my R sole wasn't enjoying the sharp rocks that kept getting stood on and has been sore really since I started running again and is now bruisedon top of my foot :S

Tuesday Apr 17, 2012 #

Running 33:30 [3] 6.64 km (5:03 / km) +65m 4:49 / km
shoes: Asics GT-2160

Blaydon Harriers
Out past the metro centre to the river Team crossing
Back over Scotwood Bridge and through the marina, struggling so dropped out after 10mins

C • Interland lift 2

Running intervals 39:00 [4] 8.33 km (4:41 / km) +60m 4:31 / km
shoes: Asics GT-2160

Harriers session down to the Swing Bridge and back to Scotswood Bridge

3*10mins but only did 2 full efforts and cruised through the last one so as to not over do it. Was going alright though did 2.67km and 2.61km so reasonably consistant just not strong enough. Legs quite sore like hamstring/glute area but feet ok even with all the hard surface running

Sunday Apr 15, 2012 #

Fell running race 1:39:31 [4] 20.0 km (4:59 / km) +642m 4:17 / km
shoes: X-talons 2

Guisborough Moors Fell Race 30th/226
Aimed to go out at a reasonable pace for the first 5km settled in the middle 10km and push the last 5km. Didn't feel like I had that extra push and my legs felt generally crap pleased to get under 100mins though and didn't get beaten by any women though the leading one did come past at the drinks station. So had to push on a bit around to Roseberry Topping and back. Struggled up the gradual incline to the last checkpoint then got my act together for the descent and pulled back 4 or 5 places :) Enjoyed it in a peverse way and it started to snow at some points.

C • First Woman 5

Saturday Apr 14, 2012 #

Running warm up/down 16:45 [3] 3.2 km (5:14 / km) +15m 5:07 / km
shoes: Asics GT-2160

Was late so a fast run there from Gosforth
Slow jog back across the moor

Running race 19:20 [5] 5.0 km (3:52 / km) +20m 3:47 / km
shoes: Asics GT-2160

Newcastle Parkrun
Started about 80secs after everyone but timed on watch. Just not anywhere near fit enough at the minute. 90secs slower than my best.
Splits:
3:48
3:49
3:46
4:08
3:45
One bad split but quite pleased with the consistency, I think Thursday may have taken more out of me than I thought

Running 26:03 [2] 4.03 km (6:28 / km) +58m 6:02 / km
shoes: Asics GT-2160

Different route through the woods to the lake and back. Bit tired but needed to loosen off

Friday Apr 13, 2012 #

Running 21:52 [2] 4.23 km (5:10 / km) +55m 4:51 / km
shoes: Asics GT-2160

Standard lake loop legs feeling a bit shit. Easy trying to loosen my legs up as I fancy a shot at the Newcastle parkrun tomorrow

Thursday Apr 12, 2012 #

Running tempo 42:15 [5] 10.0 km (4:14 / km) +150m 3:56 / km
shoes: Asics GT-2160

Blaydon Harriers
Was meant to be a steady run out up the railway line but ended up at the front of the group and me and the best guy ended up doing a progression run.
Km Splits:
4:46
4:30
4:29
4:13
4:23 (hill)
4:23 (hill)
4:12
3:55
3:50
3:35
Pretty pleased having largely negative splits and foot didn't really hurt just a bit of a dull ache

Running warm up/down 16:50 [3] 3.5 km (4:49 / km) +30m 4:37 / km
shoes: Asics GT-2160

1km easyish warm-up (5:33mins/km) then 2,5km warm-down which wasn't much slower than the session 4:33.

Wednesday Apr 11, 2012 #

Note
(rest day)

Sore feet and knackered

Tuesday Apr 10, 2012 #

Other 9:30:00 [1] 27.0 km (21:07 / km) +1200m 17:16 / km
shoes: Inov-8 X-Talons

Hiking with Duncan up around Ben Lawers bumped into Nic Barable on the tops and him and SJ tagged along with us. We tried to do the full group but couldn't find the way off An Stuc in the fog and snow so had to bail out and walk back to Inverar

Monday Apr 9, 2012 #

Orienteering 45:24 [5] *** 5.3 km (8:34 / km) +235m 7:01 / km
20c shoes: X-talons 2

JK Relay
Fairly crap again. Was going alright then took a bad routechoice and blew it
What a shockingly bad JK I ran!

Other 2:11:00 [3] 11.0 km (11:55 / km) +750m 8:53 / km
shoes: X-talons 2

Jog up the bottom half of Schiehallion with Duncan to the rocks then just walked up to the top and back down

Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: X-talons 2

Sunday Apr 8, 2012 #

Orienteering 1:31:09 [5] *** 8.1 km (11:15 / km) +475m 8:42 / km
21c shoes: X-talons 2

JK Classic
Managed to not find a control, fairly sure it was wrong. Was going really well till then. Then lost composure and made mistakes.

Orienteering warm up/down 25:00 [3] 3.0 km (8:20 / km)
shoes: X-talons 2

Saturday Apr 7, 2012 #

Orienteering race 49:51 [5] *** 5.1 km (9:46 / km) +230m 7:59 / km
20c shoes: Inov-8 X-Talons

JK Middle
Pretty shocking, Pete Bray caught me at 1. Then hit 2 clean we both missed 3 but I got there first and ran off in the wrong direction to 4. 5 was ok, 6 a bit confused, 7 BAD almost got there then doubted myself so ran back and restarted the leg. Then follwed a scandi to 10 and took the wrong crossing then just jogged around

Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talons

1 - Splits

Friday Apr 6, 2012 #

Event: JK 2012

Orienteering 18:29 [5] *** 2.7 km (6:51 / km) +30m 6:29 / km
26c shoes: X-talons 2

JK Sprint
Started off pretty good and nearly caught Tom after 4 but took a bad route to 5 and started to get sloppy. Jamie caught me and dropped me then lost motivation on the other side of the river

Orienteering warm up/down 25:00 [3] 2.5 km (10:00 / km)
shoes: X-talons 2

1 - Splits

Monday Apr 2, 2012 #

Running 47:30 [1] 6.64 km (7:09 / km) +175m 6:19 / km
shoes: Asics GT-2160

Pretty much a walk around Chopwell with my mum had to stop and wait for her loads!
Foot was fine tried a sprint on the road at the end wasn't too bad

Sunday Apr 1, 2012 #

Orienteering warm up/down 8:00 [3] 1.1 km (7:16 / km) +32m 6:21 / km
shoes: X-talons 2

To the start and back from the finish

Orienteering race 1:02:46 [4] *** 9.3 km (6:45 / km) +275m 5:53 / km
17c shoes: X-talons 2

Hamsterly Common Brown 10.4km (6:02mins/km)
Decent enough run few mistakes here and there again still getting back used to it though really pissed off with a member of CLOK who stood right in front of a vague control as I was running in to it and made me not be able to see it so run off to relocate and loose about 2:30mins (probably under ba-ba's pay haha) Duncan Archer was sub 56mins and I feel I should have been around 58mins so not too bad. Felt stronger today in running than last week which is good.
Foot was fine, but kept twisting my other ankle so was a bit sore.

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