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Training Log Archive: Mal

In the 30 days ending Apr 30, 2014:

	activity	#	time	miles		km		+m	load
	Running	18	13:24:01	101.58	(7:55)	163.47	(4:55)	2020	657.2
	Fell running	5	6:52:18	42.41	(9:43)	68.25	(6:02)	2367	337.4
	S and C	9	5:25:00	5.59		9.0			51.0
	Orienteering	4	4:45:44	28.46	(10:02)	45.8	(6:14)	925	264.8
	Cycling	1	20:00	6.84	(2:56)	11.0	(1:49)		14.0
	Total	31	30:47:03	184.87		297.52		5312	1324.5
	[1-5]	28	26:47:03
averages - weight:79.5kg

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Wednesday Apr 30, 2014 #

Fell running 1:09:00 [3] 8.9 km (7:45 / km) +372m 6:25 / km
shoes: X Talon 190's

Met up with Tommy B at Birchen Clough and went for a steady run up Fairbrook Naze and along to Blackden Valley dropping down the barrel race route very nice route bar a steep section through heather and good to have a bit of a catch up

Tuesday Apr 29, 2014 #

Running 31:30 [3] 6.1 km (5:10 / km) +110m 4:44 / km
shoes: Brooks Glycerin 11 #2

Crosspool and 10*10hills

Running 40:30 [3] 8.5 km (4:46 / km) +177m 4:19 / km
shoes: Brooks Glycerin 11 #2

Out with Kris and Will round the old Jones/Street loop was fair dying going up Heroes steadily (~6:30) and foot acting up a little will get on rolling it

Monday Apr 28, 2014 #

Running 25:00 [3] 5.6 km (4:28 / km) +90m 4:08 / km
shoes: Brooks Glycerin 11 #2

Brisk round the 30

Friday Apr 25, 2014 #

Running tempo 20:00 [4] 5.25 km (3:49 / km) +80m 3:32 / km
shoes: Brooks Glycerin 11 #2

Round the standard loop.
Wasn't going to do anything but eventually managed to drag myself out the house. Felt awful initially, think I was dehydrated from yesterday but got it done.

C • dehydration 1

Running warm up/down 18:05 [3] 3.5 km (5:10 / km) +75m 4:40 / km
shoes: Brooks Glycerin 11 #2

Up to Crosspool before and back from Ranmoor afterwards

Thursday Apr 24, 2014 #

Fell running long 1:55:30 [3] 19.2 km (6:01 / km) +750m 5:02 / km
shoes: Innov8 Xtalon 212 2014

Cickmore asked if I fancied going out to the peaks as it was nice outside and too good to turn down.
From Hope up Win Hill down and up Lose Hill then around to Mam Tor down to Winnats Pass and over in to Cave Dale down to Castleton then along the river back to Hope. Proper suns out guns out summer running

Wednesday Apr 23, 2014 #

8 AM

Running 28:00 [2] 5.55 km (5:03 / km) +15m 4:59 / km
shoes: Brooks Glycerin 11 #2

Easy pre-breakfast with Wright round the 30 in reverse via my car to pick up something I'd forgotten

Tuesday Apr 22, 2014 #

Cycling 20:00 [2] 11.0 km (1:49 / km)
shoes: Brooks Glycerin 11 #2

Easy spin with Jevans

S and C 25:00 [1]
shoes: Brooks Glycerin 11 #2

Easy core and stability

Monday Apr 21, 2014 #

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Innov8 Xtalon 212 2014

Before and after legs sore then sorer with Schorah, Poo Boy and Kris

Orienteering race 38:54 [4] 5.6 km (6:57 / km) +250m 5:41 / km
shoes: Innov8 Xtalon 212 2014

JK relay 3rd leg 2nd team. Decent through the first half then fucked up 12 and spectator then just cruised in letting Bray past me

Sunday Apr 20, 2014 #

Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Innov8 Xtalon 212 2014

Jog to the start with Oleg and Tamsin went very dark and thunder and lightning.
No warm-down as cold and tired

Orienteering race 1:52:00 [5] 17.0 km (6:35 / km) +390m 5:55 / km
shoes: Innov8 Xtalon 212 2014

JK Long 14th (10th overall)
Trying not to go too far backwards. Sloppy initially on the 1:15 then with Sander for a bit. Hit the wall before the quarry but took on a gel and after struggling through the quarry perked back up a bit and ran with Crickmore to the finish

Saturday Apr 19, 2014 #

Orienteering warm up/down 30:00 [3] 4.5 km (6:40 / km) +60m 6:15 / km
shoes: Innov8 Xtalon 212 2014

Jog to the start with Birty but took a wrong turn so ran a lot further than planned.
Jog afterwards with Birty to pick up my top

Orienteering race 33:14 [5] 6.7 km (4:58 / km) +130m 4:31 / km
shoes: Innov8 Xtalon 212 2014

JK Middle finally a run where everything went right! 6th!!

Friday Apr 18, 2014 #

Event: JK 2014

Running 12:30 [3] 2.5 km (5:00 / km) +25m 4:46 / km
shoes: Brooks Glycerin 11 #2

Easy jog around Bristol with Birty up some tower thing

Orienteering warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: X Talon 190's

Easy before and after a few strides in to wake the legs up

Orienteering race 16:36 [5] 3.0 km (5:32 / km) +65m 5:00 / km
shoes: X Talon 190's

JK Sprint mp'd 18 I blame the planner! But slow anyway

Wednesday Apr 16, 2014 #

Fell running 1:02:00 [3] 10.25 km (6:03 / km) +200m 5:31 / km
shoes: X Talon 190's

Easy Pre-breakfast on Burbage and Longshaw with bossman Steve. Lush morning but a little nippy

Tuesday Apr 15, 2014 #

Running 41:56 [3] 8.42 km (4:59 / km) +150m 4:34 / km
shoes: Brooks Glycerin 11 #2

Easy lope out again, vest weather!..felt better than yesterday which is good.
Was going to take it steady up Porter but had to change plans and go via work so looped up through Netheredge and back

Monday Apr 14, 2014 #

Running 41:14 [3] 8.5 km (4:51 / km) +115m 4:33 / km
shoes: Brooks Glycerin 11 #2

Easy up Fulwood and down Porter...not been feeling great last few days, head a bit off and eating like a horse taking it easy now up to the JK

C • made it out! 1

Friday Apr 11, 2014 #

7 AM

Running tempo 20:00 [4] 5.57 km (3:35 / km)
shoes: Brooks Glycerin 11 #2

At the track again..legs feeling a bit sleepy and lacking in top gear

Running warm up/down 18:45 [3] 4.1 km (4:34 / km)
shoes: Brooks Glycerin 11 #2

Easy before and after

Thursday Apr 10, 2014 #

7 AM

Running warm up/down 30:00 [3] 6.56 km (4:34 / km)
shoes: Brooks Glycerin 11 #2

Who needs a warm weather training camp when you have this! Suns out guns out was enforced in the second half.
Same as Tuesday
10 w/u
10 mid sesh
10 w/d

Running intervals 23:00 [5] 5.15 km (4:28 / km)
shoes: Brooks Glycerin 11 #2

Felt I applied myself a little better this morning maybe Pendle took a lot more out my legs than I thought.

72, 73, 73, 74 Av:73
75, 75, 73, 71 Av:73

Wednesday Apr 9, 2014 #

10 AM

Fell running long 1:38:00 [3] 18.0 km (5:27 / km) +535m 4:44 / km
weight:79kg shoes: X Talon 190's

Pre-breakfast up around the Saltwell Harriers Fell race route with a few extra climbs thrown in. Aimed to run every uphill as I need to work on that from the weekend suceeded

6 PM

S and C 30:00 [0]

Tuesday Apr 8, 2014 #

8 AM

S and C 30:00 [0]
weight:80kg

10 AM

Running warm up/down 30:00 [3] 6.25 km (4:48 / km)
shoes: Brooks Glycerin 11 #2

10warm up
10 mid session
10 cool down

Running intervals 22:00 [5] 5.21 km (4:13 / km)
shoes: Brooks Glycerin 11 #2

4*400m(200m)
10min break
4*400m(200m)

77, 76, 76, 78 Av: 76
78, 78, 80, 73 Av: 77

Still don't buy the track. As this is averaging 5s/400m slower than at Woodbourne with Treb last year.

Felt good to get a session in early with the sun out. Wind was on the back straight

4 PM

Running 38:45 [3] 6.5 km (5:58 / km) +110m 5:30 / km
shoes: X Talon 190's

Easy up Pontburn......nice change and good to get back up here

Monday Apr 7, 2014 #

8 AM

S and C 30:00 [0]

Still sore all over

11 AM

Running warm up/down 20:00 [3] 4.3 km (4:39 / km)
shoes: Brooks Glycerin 11 #2

Easy 10 before and after at the track

Running tempo 20:00 [4] 5.5 km (3:38 / km)
shoes: Brooks Glycerin 11 #2

At the track at threshold....aiming initially for 3:45 but felt decent once I got going so then aimed to hold it at 3:40. Decent

5 PM

Running 24:25 [3] 5.0 km (4:53 / km) +55m 4:38 / km
shoes: Brooks Glycerin 11 #2

Round Whickham and 10*10s hills on Duckpool Lane

Sunday Apr 6, 2014 #

Running 1:24:36 [3] 16.0 km (5:17 / km) +218m 4:57 / km
shoes: Brooks Glycerin 11 #2

Heading home later so wanted to get a run in before work. Went up past Tha Sportsmen and across to Porter then down Porter to Sharrow Vale. Legs were a bit numb and unresponsive to begin with then got in to it. Felt alright on the gradual uphills but the downhills were sore.

Nice warm shower at work then standing on Eccy road waiting for the runners to not come

S and C 30:00 [0]

Feeling it

Saturday Apr 5, 2014 #

Event: Pendle Fell Race - English Fell Running Championship

2 PM

Fell running warm up/down 30:00 [3] 4.5 km (6:40 / km) +60m 6:15 / km
shoes: X-talon 190s 2

Jog up and around the start and run in with Jack, Will Boothman and Lewis for parts
Jog around some little paths afterwards with Ba-ba and Wright

Fell running 37:48 [5] 7.4 km (5:06 / km) +450m 3:55 / km
shoes: X-talon 190s 2

Pendle English Champs Fell Race
Started off cautiously with Northrop, Wright and bossman Steve near then along the road feeling decent Jack pulling away. Hit the fell line and started going backwards was literally nowhere at the top then pulled my act together a bit on the descent and bombed that pulling back to Todd and Shelf et al. Up the big end climb just a case of managing effort but reeled Wright back in. Turned at the top and bided my time a bit behind Wright then went and caught Pez, Todd and Hodges hit the road at the bottom and they all went shooting back past me. The climb up by the field on the cross country style course was horrible but only Bondy came charging past. Realised ba-ba was gaining so had to increase the effort a notch and just stuck ahead of him. Really good to be back at one of these and really enjoyed it!

Also managed not to end up in AandE or get chicked this time so improved on Fairfield Eng Champs last year in those senses

6 PM

Running 44:50 [3] 8.5 km (5:16 / km) +115m 4:56 / km
shoes: Brooks Glycerin 11 #2

Along Fulwood and down Porter with Wright and Millie...still muggy and was regretting the decision to go out again coming through Endcliffe

Friday Apr 4, 2014 #

S and C 30:00 [0]

S and C 1:00:00 [1] 9.0 km (6:40 / km)
shoes: Brooks Glycerin 11

Easy 10 bike
40min stretch, rolling and stability work
10 bike

Thursday Apr 3, 2014 #

S and C 30:00 [0]

Niggly r hamstring since Friday night

Running 26:45 [3] 5.61 km (4:46 / km) +95m 4:24 / km
shoes: Brooks Glycerin 11 #2

Crosspool Loop stop at Lawson road then down from the Grindstone

Running tempo 10:00 [4] 1.7 km (5:53 / km) +35m 5:20 / km
shoes: Brooks Glycerin 11 #2

10*10s hill then 5*25s strides legs feeling decent again hopefully be good for the weekend

Wednesday Apr 2, 2014 #

S and C 30:00 [0]

Running 1:04:10 [3] 12.0 km (5:21 / km) +225m 4:53 / km
shoes: Brooks Glycerin 11 #2

Netheredge and Porter loop with Wright.....good chat

Tuesday Apr 1, 2014 #

S and C 30:00 [0]

Running 1:00:00 [3] 10.4 km (5:46 / km) +250m 5:09 / km
shoes: Inov-8 X-talon 212 2013B

Standard Rivelin with Jonesy and Wright stopped half way up Coppice for a few reps then continued on my way

Running 8:00 [4] 1.2 km (6:40 / km) +80m 5:00 / km
shoes: Inov-8 X-talon 212 2013B

5*a hill in Rivelin second half of each rep was tough. Also saw Nails fair pacing it up Coppice

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