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Training Log Archive: Mal

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m	load
Running	14	10:51:40	79.98	(8:09)	128.71	(5:04)	1961	537.6
Orienteering	7	8:28:46	45.8	(11:06)	73.71	(6:54)	1990	425.4
Fell running	4	5:58:25	27.34	(13:07)	44.0	(8:09)	2472	298.9
S and C	7	4:36:10	10.1		16.25		10	152.1
Other	1	2:00:00	3.73	(32:11)	6.0	(20:00)		72.0
Total	26	31:55:01	166.94		268.67		6433	1486.1
[1-5]	23	30:29:01

3:37

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» now

Monday Sep 30, 2013 #

Running 10:00 [3] 1.6 km (6:15 / km) +50m 5:24 / km
shoes: Brooks Glycerin 11

Down to S10, to Weston Park and then home afterward

S and C (Circuits) 36:00 [3]
shoes: Brooks Glycerin 11

First ShUOC circuits of the year....finding it mega tough

S and C (Drills) 21:00 [3] 2.0 km (10:30 / km)
shoes: Brooks Glycerin 11

ShUOC drills led by Jonny

Sunday Sep 29, 2013 #

Orienteering race 2:18:30 [4] 15.8 km (8:46 / km) +855m 6:54 / km
shoes: Inov-8 X-talon 212 2013B

SHIs M21
The less said the better. Too foggy only plusses I finished and didn't come last

Orienteering warm up/down 15:00 [3] 1.6 km (9:22 / km) +60m 7:54 / km
shoes: Inov-8 X-talon 212 2013B

Around the field then to the start

Saturday Sep 28, 2013 #

Event: Senior Home International, Carnawaddy / Carlingford Mountain

Orienteering 33:30 [3] 5.7 km (5:53 / km) +170m 5:07 / km
shoes: Inov-8 X-talon 212 2013B

SHI's 'relay', just jogged around the womens course to check out how the mapping was. Got a little confused at times

Fell running 9:00 [3] 1.2 km (7:30 / km) +102m 5:16 / km
shoes: Inov-8 X-talon 212 2013B

Trot up the hill with far too much energy to help rescue/carry Carl down. A little disappointed not to get a competitive run but some things are more important. I guess it wasn't meant to be.

Orienteering warm up/down 5:00 [3] 1.0 km (5:00 / km) +50m 4:00 / km
shoes: Inov-8 X-talon 212 2013B

Bit of a warm-up yog with Dave and a warming down Willy

Running 21:00 [3] 3.78 km (5:33 / km) +170m 4:32 / km
shoes: Inov-8 X-talon 212 2013B

Easy morning loop with Dave up the hill steep steep steep to start with

Friday Sep 27, 2013 #

Note
(rest day)

Travelling to Ireland arrived at 11ish...tired

Note
(rest day)

Travelling to Ireland arrived at 11ish...tired

Thursday Sep 26, 2013 #

Running 58:00 [3] 10.0 km (5:48 / km) +265m 5:07 / km
shoes: Brooks Glycerin 11

Standard Rivelin so obviously went with Kris and then Tom Horton came along too

Wednesday Sep 25, 2013 #

Running warm up/down 7:00 [3] 1.2 km (5:50 / km) +40m 5:00 / km
shoes: Brooks Glycerin 11

Down to Goodwin and back

S and C (Gym) 40:00 [3] 3.0 km (13:20 / km)
shoes: Brooks Glycerin 11

Spin warm-up
Then some strength and core

Running 1:13:39 [3] 13.31 km (5:32 / km) +275m 5:01 / km
shoes: Brooks Glycerin 11

Up Porter and back down Fulwood with Wright

Tuesday Sep 24, 2013 #

Running 1:03:32 [3] 9.93 km (6:24 / km) +216m 5:46 / km
shoes: Inov-8 X-talons 212 2013

Standard Rivelin with Kris feeling not so fresh

Monday Sep 23, 2013 #

Running warm up/down 7:00 [2] 1.26 km (5:33 / km) +35m 4:53 / km

Down to the gym and back with Owens and Crickmore on return

S and C (Gym) 1:11:10 [3] 9.0 km (7:54 / km)
shoes: Brooks Glycerin 11

Uber manly gym off with Crickmore and Owens. 20min warm-up/down on the bike then some upper body stuff and core then in to the douchebag zone for a bit

Running 28:51 [3] 5.13 km (5:37 / km) +200m 4:42 / km
shoes: Brooks Glycerin 11

Trying to find an easy morning loop with the boys minus Owens who was busy looking at dresses and Kris on his easy hour up Fulwood. Crooke, BHP, Harcourt Road, Gym and home

Sunday Sep 22, 2013 #

Fell running 1:03:45 [3] 10.8 km (5:54 / km) +350m 5:05 / km
shoes: Inov-8 X-talons 212 2013

Out to support the Stanage Struggle with Millar and get photos of Kris and Jonny. But being as retarded as we both are we missed Kris by not being ready when he came through and Jonny took a wrong line and didn't come past us so a bit of a fail!
Just about to head down when we spotted a topless pasty white man and Rhys coming towards us so we turned around and ran back with them on the route we took out.
Felt ok on the route out but started to struggle after the cookie stop

Saturday Sep 21, 2013 #

Event: Three Shires

Fell running race 2:15:40 [5] 20.0 km (6:47 / km) +1220m 5:12 / km
shoes: Inov-8 X-talon 212 2013B

3 Shires Fell Race 16th
Started off at the front and pushed off at a reasonable pace expecting people like Jack, Ben, Tom Brunt and probably Chris Owens to come with me but got about 30m off the front and then realised no one was coming so let them come back to me gradually.
On the climb I turned up early and sat in eventually behind Ben, Tom, Jim(?) and some Ilkley with Stevey B and Jack just behind cresting Wetherlam with them. Then they started to veer off towards Coniston which didn't feel right, Jack started on the right line and so I ran over towards him and then everyone else followed. Ben put on a spurt down to the bottom of Prison Band which I went with and we got a little bit of a gap which I lost going up the ridge. Sat in with Tom, Jim and Ilkely down to 3Shires Stone and Ben appeared down off the ridge swearing.
At the road crossing Lecky gave me an odd look and nicked some of Jacks water. Then started to struggle a bit going up Pike O'Blisco which I was concerned about as I didn't have a clue of the route down to Blea Tarn. But luckily Stevey B caught me up and crested with him but then he ran off in to the mist whilst I was being a fanny trying not to fall on the rocks and protect my toe. Ended up finding the start of the route then got horrifically lost and climbed down some very sketchy cliffs to get back on the route losing ~10places and 5mins or so.
Going up Lingmoor I felt terrible and just couldn't get moving really and ate ALL my food here, could feel the lack of training over the last few weeks. Pulled back a few places on the descent and lost them again on the slight drag uphill but gained back 2 or 3 on the last run through the fields despite cramping up over the stiles.

Pretty pleased with the performance considering last weeks trials and tribulations and was unsure of racing till the morning really. Need to get a few more long runs in me before FRA's and Langdale.

Friday Sep 20, 2013 #

S and C (Flexibility) 26:00 [0]

Getting ready for tomorrow.....

C • yeaaa, it's on then? 2

Thursday Sep 19, 2013 #

Running warm up/down 52:29 [3] 11.0 km (4:46 / km) +30m 4:42 / km
shoes: Brooks Glycerin 11

Harriers
Out to Newcastle Business Park then back from the Tank factory

Running tempo 10:45 [4] 3.0 km (3:35 / km) +20m 3:28 / km
shoes: Brooks Glycerin 11

Meant to go a bit further but was quite far ahead and didn't want to over-do it before the weekend hopefully
3:42
3:34
3:29
Feeling pretty comfortable which is good :)

Wednesday Sep 18, 2013 #

Running tempo 1:12:16 [4] 16.6 km (4:21 / km) +230m 4:04 / km
shoes: Brooks Glycerin 11

Out to Rowlands Gill and around the loop then back, picked the pace up a bit on the way back and pushed up Whickham bank which was quite hard. Didn't feel as tight across my chest but a bit stitch-y today. Going to go up to the moors tomorrow to see if the weekend is viable :D Feeling happy again :D

Tuesday Sep 17, 2013 #

Running 21:49 [3] 4.9 km (4:27 / km) +60m 4:12 / km
shoes: Brooks Glycerin 11

Came off the IV drugs today so thought I'd treat myself, usual lake as my first run back. Foot felt fine after a few minutes but felt a bit cold-y from about halfway. P

C • your favourite lake? 5

Sunday Sep 15, 2013 #

Event: Lake District Mountain Trial

Thursday Sep 12, 2013 #

Note
(injured) (sick) (rest day)

So after spending all day in bed yesterday ill. I went to the Dr's and my foot is infected apparently and I'm being admitted for and IV drip of antibiotics. Sunday is definately not going to happen

Wednesday Sep 11, 2013 #

Note
(injured) (sick) (rest day)

So yesterday wasn't a good day for me. Felt fine all day, went to the harriers managed to do the warm-up, did most of the session and then the cool down. Got back to centre and two laps of the track where I felt a ping in my groin but thought nothing of it. Got home where my groin had seized up and now hurts quite a bit. Didn't feel great either, my head wasn't quite there in the evening, so went to bed early and proceeded to catch flu and be too hot and too cold at the same time. Also the foot which toenail I fucked has swollen up and is realy sore and itchy
Not sure I'm going to be able to run sunday now which I'm gutted about :(

Tuesday Sep 10, 2013 #

9 AM

S and C (Flexibility) 30:00 [0]

7 PM

Running warm up/down 42:15 [3] 8.5 km (4:58 / km) +25m 4:54 / km
shoes: Brooks Glycerin 11

Harriers.
Across the river to Newburn Business Park and back

Running tempo 15:30 [4] 4.25 km (3:39 / km) +10m 3:36 / km
shoes: Brooks Glycerin 11

Loops round the bike path of Newburn Business Park, never done it before. Was alright. Ran hard for 3.3km then cruised in the last km at comfortable threshold pace. Feeling a tad off

Monday Sep 9, 2013 #

7 AM

Running (Recovery) 24:36 [3] 4.9 km (5:01 / km) +60m 4:44 / km
shoes: Brooks Glycerin 11

Lake Loop nice and steady, feeling last night a little

Start of training proper today

10 AM

Other (Mapping) 2:00:00 [1] 6.0 km (20:00 / km)
shoes: Asics GT-2160

Back to Gosforth Park again but did a different section did more than expected

4 PM

S and C (Flexibility) 30:00 [0]

6 PM

Running warm up/down 20:42 [3] 4.2 km (4:56 / km) +25m 4:47 / km
shoes: Brooks Glycerin 11

Out along Broadway to try find somewhere flat and paved to do some drills.
Back from the end

S and C (Drills) 22:00 [3] 2.25 km (9:47 / km) +10m 9:34 / km
shoes: Brooks Glycerin 11

First drills and strides for a while so I expect to be sore tomorrow. Did all I could remember no doubt missed some though. Then did 6*25s(35s) strides to finish felling much better than this morning

Sunday Sep 8, 2013 #

Running tempo 1:11:34 [4] 16.34 km (4:23 / km) +200m 4:08 / km
shoes: Brooks Glycerin 11

Kibblesworth Run
Out in 36:18
Back in 34:14

Saturday Sep 7, 2013 #

Note
(rest day)

Had planned to go to Braemar but Wright wasn't keen and after the previous week it probably would have been a tad disappointing

Friday Sep 6, 2013 #

Orienteering warm up/down (Controlling) 52:40 [3] 7.0 km (7:31 / km) +65m 7:11 / km
shoes: Inov-8 X-talon 212 2013B

Controlling and collecting the peg relay on such a cool area

Orienteering race 32:00 [5] 6.0 km (5:20 / km) +40m 5:10 / km
shoes: Inov-8 X-talon 212 2013B

Peg relay amazing fun bar two pretty hilarious bails. Finally beat the area albeit the wooded part. Finished 3rd pretty much to form fromthe Scottish behind Willy in 1st and Duncan in 2nd

Thursday Sep 5, 2013 #

Orienteering 46:30 [3] 8.2 km (5:40 / km) +20m 5:36 / km
shoes: Inov-8 X-talon 212 2013B

Clock relay with Mary...messing about a bit trying to confuse her but she got her own back and made me climb trees
Then a few little loops
Then for a 'dip' in the sea

Wednesday Sep 4, 2013 #

Running warm up/down 50:42 [3] 8.81 km (5:45 / km) +50m 5:36 / km
shoes: Inov-8 X-talons 212 2013

Jog to the start of the trains excercise
Jog back to the cabins via Loch Alvie with the boys good

Orienteering race 21:30 [5] 4.0 km (5:23 / km) +50m 5:04 / km
shoes: Inov-8 X-talons 212 2013

Alc-o 3rd
Had to catch up Treb and Owens after the first. Worked well with Willy and dropped Treb and Wright. They pushed on towards the end when I went through a bad patch

Orienteering 18:24 [3] 3.3 km (5:35 / km) +60m 5:07 / km
shoes: Inov-8 X-talons 212 2013

Trains excercise fun

Tuesday Sep 3, 2013 #

Fell running 2:30:00 [2] 12.0 km (12:30 / km) +800m 9:23 / km
shoes: Inov-8 X-talons 212 2013

Feeling very fragile so turned back with Huw who was also hating life and went via Cairngorm and down the track

Monday Sep 2, 2013 #

Orienteering 1:01:27 [2] 7.7 km (7:59 / km) +150m 7:16 / km
shoes: Inov-8 X-talon 212 2013B

Two loops...tiring and stomach struggling from Treb and Cherry poisoning me with garlic :(

Sunday Sep 1, 2013 #

Orienteering 28:00 [3] 4.4 km (6:22 / km) +90m 5:46 / km
shoes: Inov-8 X-talon 212 2013B

Hanging controls, two loops and then collecting great little excercises

Orienteering 56:15 [3] 9.01 km (6:15 / km) +380m 5:09 / km
shoes: Inov-8 X-talons 212 2013

Chalamain Gap and the hills surrounding it and tarn. Kicked and stone and fucked up my big toenail which hurt all week!
Crickmore pushed on up the gap in to the wind and tried to catch him back up reeled him in a little then fell backward. Also poisoned by Treb and Cherry

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