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Training Log Archive: Mal

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m		load
Running	21	17:58:49	137.02	(7:52)	220.52	(4:54)	2231		893.1
Orienteering	5	7:53:47	42.17	(11:14)	67.86	(6:59)	1530	130c	447.3
S and C	17	6:52:15	3.65		5.88		54		261.1
Fell running	1	1:29:00	8.76	(10:09)	14.1	(6:19)	460		71.2
X-Country	1	38:39	6.28	(6:10)	10.1	(3:50)	90		38.7
Total	26	34:52:30	197.88		318.46		4365	130c	1711.3

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Wednesday Sep 30, 2015 #

S and C 17:00 [1]

Ankle sore in the morning but easing through the day will test jog later

Running 10:30 [3] 2.2 km (4:46 / km) +20m 4:34 / km
shoes: Mizuno WR 18

Little tester around the block to test the ankle....not noticeable at all....will continue to RICE it till not noticeable at all however but should be fine to continue training

Tuesday Sep 29, 2015 #

Note
(rest day)

Ankle still a bit sore so another day of rest and icing

Monday Sep 28, 2015 #

Note
(rest day)

Sore L ankle. XC spikes were pinching a tendon in my foot on saturday. Easy week anyway so no worry

Sunday Sep 27, 2015 #

Fell running long 1:29:00 [3] 14.1 km (6:19 / km) +460m 5:26 / km
shoes: Inov-8 Xtalon 200's

Easy with Scott up Simonside, Great Tosson and Garleigh Hill

Saturday Sep 26, 2015 #

Running warm up/down 45:00 [3] 7.5 km (6:00 / km) +65m 5:45 / km
shoes: Innov-8 X-talon 212 2014 B

Jogging around a bit beforehand
Jogging home with Paul from the race afterwards via Pennyfine and the top of Watergate. Not much of a warm-down immediately afterwards as was blowing out my arse

X-Country 38:39 [5] 10.1 km (3:50 / km) +90m 3:40 / km
shoes: Saucony Killkenny XC

First Harrier League of the season up at Tanfield. Started in the medium pack this race after last year so 2.5min deficit to make up on some people. Really really nice route and felt decent. Ran with Kev for the first two laps scything and bumping our way through the backmarkers then he gapped me a little bit and just kept making my own pace. Picked it up towards the end of the last lap to try and get/keep ahead of as many Tyne Bridge Harriers around me as I could. Think 3/4people from the fast pack came past (another 2.5mins behind) including Conrad so tagged on to his back for a bit. Really enjoyed myself.

Friday Sep 25, 2015 #

Running long 1:20:40 [3] 16.4 km (4:55 / km) +225m 4:36 / km
shoes: Mizuno WR 18

Catching up from Wednesdays missed long run. Had a bit of an explore.....up to Sunniside then down to Team Valley via a new path. Up to Saltwell Park and back through Bensham and Dunston. Nice and steady in the sun

S and C 26:00 [1]

Thursday Sep 24, 2015 #

Running 31:15 [3] 6.0 km (5:13 / km) +15m 5:09 / km
shoes: Mizuno WR 18

Easy with Fran around Blaydon :)
Foot fine, still feeling a bit tight at times but fine and painless bar two steps on this. Think its just bruised/tendinitis.

S and C 23:15 [1]

Running warm up/down 33:00 [3] 6.5 km (5:05 / km) +35m 4:57 / km
shoes: Mizuno WR 18

Out to Copthorne via the Swingbridge
Back home via the Millenium Bridge

Running tempo 17:50 [5] 5.1 km (3:30 / km) +15m 3:27 / km
shoes: Mizuno WR 18

Copthorne Timetrial - aimed for 5km in 17:30, actual 17:35
Bit of a headwind on the way out.
Feeling decent but had noone to run with as dropped everyone early on. Ended up overtaking a group just as they were about to start a rep which made things a bit interesting

5km - Splits

Wednesday Sep 23, 2015 #

Note
(rest day)

Think its extensor tendinitis from tying my shoes a bit too tight last night. As it hurts with flexion of the toes only and not on the bone. Taking a day off and Icing so will hopefully clear up sooner rather than later.

Total - 130/1000

Tuesday Sep 22, 2015 #

S and C 12:00 [1]

Running 26:00 [3] 4.9 km (5:18 / km) +70m 4:57 / km
shoes: Innov8 Flite 195 2015

Went to Tynemouth. Ran from the car to the end of the north Pier and back then down to the beach.
Back afterwards via the headland

S and C 20:00 [3] 2.06 km (9:43 / km)
shoes: Innov8 Flite 195 2015

Drills on the seafront :)

Running warm up/down 13:00 [3] 2.4 km (5:25 / km) +5m 5:22 / km
shoes: Mizuno WR 18

Out to Gateshead Quayside
Back from the top of Schooner Lane

Running hills 37:00 [4] 7.6 km (4:52 / km) +100m 4:34 / km
shoes: Mizuno WR 18

6*Gateshead Hills + plus running in between

44, 43, 45, 46, 42, 44. Avg: 44

32, 36, 36, 34, 35, 35. Avg: 34

64, 64, 63, 68, 66, 56. Avg: 63

Times are decent consistent with last time anyway. And potentially fastest ever Schooner rep

Bit of foot pain across the top of first metatarsal. RICE and check tomorrow

Monday Sep 21, 2015 #

Running 30:00 [3] 6.1 km (4:55 / km) +45m 4:45 / km
shoes: Innov8 Flite 195 2015

Easy around Whickham in the rain. Not feeling great as I decided to rehydrate on beer last night.

S and C 25:00 [1]

Sunday Sep 20, 2015 #

Orienteering race 1:24:27 [5] 12.2 km (6:55 / km) +290m 6:11 / km
23c shoes: Innov-8 Xtalon 212s 2015

YHOA Champs Black
Again good in part not so in others. Even more bored and tired today

Orienteering warm up/down 30:00 [3] 3.5 km (8:34 / km) +100m 7:30 / km
shoes: Innov-8 Xtalon 212s 2015

To the start with a few people

S and C 5:00 [1]

Saturday Sep 19, 2015 #

Orienteering race 1:28:32 [5] 13.4 km (6:36 / km) +440m 5:41 / km
23c shoes: Inov-8 Xtalon 200's

Northern Champs M21E
Good in parts not so in others....got a bit bored and tired

Running 32:00 [3] 5.0 km (6:24 / km) +55m 6:04 / km
shoes: Innov-8 X-talon 212 2014 B

Steady from the car out to Goredale scar and back for a gander

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km) +50m 4:27 / km
shoes: Inov-8 Xtalon 200's

Around and about with Willy then up to the start and a few bits and pieces.

S and C 10:00 [1]

Friday Sep 18, 2015 #

S and C 28:00 [1]

Running 32:00 [2] 6.26 km (5:07 / km) +70m 4:50 / km
shoes: Flite 2015 Blue

Steady around Watergate

Thursday Sep 17, 2015 #

Running warm up/down 39:11 [3] 8.35 km (4:42 / km) +20m 4:38 / km
shoes: Mizuno WR 18

Standard pre-harriers loosener
Out past Heworth Roundabout again
Back from Pelaw with the regroup once my stomach had settled

Running tempo 16:20 [5] 4.7 km (3:29 / km) +20m 3:24 / km
shoes: Mizuno WR 18

Was keen to do a 5km threshold to see how it would go but stomach turned not far from the end so bailed to let it settle. Round the standard Cokeys route. Set of with Kev and then when he stopped set about reeling in Paul and then started running away from him.
Felt pretty decent till that point and set a couple of Pr's on the loop which I've done a few times

Wednesday Sep 16, 2015 #

S and C 30:00 [1]

Running long 1:25:00 [3] 16.5 km (5:09 / km) +360m 4:39 / km
shoes: Mizuno WR 18

Steady with Scott down to Swalwell then up to Winlaton twice via Shibden and Blaydon Banks and back home up Whickham Bank. Feeling pretty decent although stomach gripey for a bit

Tuesday Sep 15, 2015 #

S and C 17:00 [2]

Core

Running warm up/down 35:20 [3] 7.3 km (4:50 / km) +35m 4:44 / km
ahr:150 max:163 shoes: Mizuno WR 18

Short warmup beforehand.
Longer jog around the Blaydon Loop afterwards coordination took a while to get used to running in toe socks after running without any on the track

Running intervals 27:00 [5] 6.3 km (4:17 / km)
ahr:165 max:185 shoes: Adidas XCS 5

6*3mins solo on the track feeling decent if a little lacking in top end. Hitting about 900m each time so about 3:10-3:20mins/km.
Felt strong and could have probably done another but set out to do 6 and had just done 6 when I got turfed off for Blaydon juniors session.

Monday Sep 14, 2015 #

Running warm up/down 12:00 [3] 2.25 km (5:20 / km) +25m 5:03 / km
shoes: Mizuno WR 18

Down to Orchard Road and back afterwards

S and C 20:00 [3] 1.85 km (10:49 / km) +20m 10:15 / km
shoes: Mizuno WR 18

Drills...not feeling as bouncy as I'd like R glute still a bit tight

Running 35:50 [3] 6.1 km (5:52 / km) +10m 5:50 / km
ahr:117 max:140 shoes: Mizuno WR 18

Vert steady around Blaydon with Paul who was suffering a bit post GNR.
Wiggled through Shibden Pond along the boardwalks then out around the Tyne on the usual loop...awesome

Sunday Sep 13, 2015 #

S and C 16:00 [1]

Running long 1:02:00 [3] 12.77 km (4:51 / km) +180m 4:32 / km
shoes: Mizuno WR 18

Out to the end of the Tyne Bridge to watch a few people at the GNR. Saw Mo and the red Arrows too which was exciting and a glorious sunny (if not too hot) morning. Back home in time to watch the finish. Feeling decent again bar the R glute which is very tight for some reason.

Saturday Sep 12, 2015 #

Running warm up/down 13:15 [3] 2.65 km (5:00 / km) +35m 4:41 / km
shoes: Mizuno WR 18

Easy to the bottom of the hill then back afterwards

Running hills 24:00 [5] 5.15 km (4:40 / km) +265m 3:42 / km
shoes: Mizuno WR 18

12*1min(1min) hill reps on Park Drive. Was a bit shorter than I thought so had to bend on Heron Way at the top which is a bit flatter and a welcome relief. Lactic had built by the end and felt very empty legged on the last.

Running 30:15 [3] 6.43 km (4:42 / km) +60m 4:30 / km
shoes: Flite 2015 Blue

Steady 30 around the block. Feeling good.

Friday Sep 11, 2015 #

S and C 20:00 [1]

Thursday Sep 10, 2015 #

Orienteering warm up/down 43:52 [3] 6.46 km (6:47 / km) +90m 6:21 / km
shoes: Innov-8 Xtalon 212s 2015

From the car out to the start on Ray Demesne. Tough going and vision a bit odd, fine after a sit down.
Jog back from the far end first half along the track fine then tired a bit coming back across the heather

Orienteering tempo 25:00 [4] 3.85 km (6:30 / km) +65m 5:59 / km
7c shoes: Innov-8 Xtalon 212s 2015

Doing some bearing work/a tempo workout on Ray Demesne so chose quite big features with the idea of working out how much I used my compass. Not enough still don't think.

Tired and quite hard work in the heather

Running 30:10 [3] 6.01 km (5:01 / km) +70m 4:45 / km
shoes: Mizuno WR 18

Easy 30 feeling a bit tired

Wednesday Sep 9, 2015 #

S and C 24:00 [1]

Running long 1:00:00 [3] 12.64 km (4:45 / km) +144m 4:29 / km
shoes: Mizuno WR 18

Steady away. Sunniside, Tanfield Station and Lobley Hill

Tuesday Sep 8, 2015 #

S and C 33:00 [1]

Core and stretching stuff

Running 7:58 [3] 1.6 km (4:59 / km) +10m 4:50 / km
shoes: Mizuno WR 18

Standard pre-harriers loop. Feeling bouncy but not going as fast as I thought

Running warm up/down 28:45 [3] 5.85 km (4:55 / km) +45m 4:44 / km
ahr:146 max:153 shoes: Mizuno WR 18

Out past Heworth roundabout again and to the overpass.
Back from Heworth roundabout afterwards

Running intervals 22:00 [5] 5.7 km (3:52 / km) +30m 3:46 / km
ahr:172 max:186 shoes: Mizuno WR 18

Around the Cokeys Route again with 3*5mins (3mins/3mins/1min) this time.
Felt good on the first, and strong again despite the hills on the 2nd. The 3rd was just hanging on. Ground it out a bit. Could have probably done another but no one else was as it GNR on sunday.
1.48km
1.45km
1.40km

Monday Sep 7, 2015 #

S and C 26:00 [1]

S and C (Drills) 20:00 [3] 1.97 km (10:09 / km) +34m 9:21 / km
shoes: Mizuno WR 18

Building it all back in

Running 10:00 [3] 2.04 km (4:54 / km) +10m 4:47 / km
shoes: Mizuno WR 18

To and from drills

Sunday Sep 6, 2015 #

Orienteering warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: Innov-8 Xtalon 212s 2015

Jog to the start, nothing afterwards as I was fucked

Orienteering race 1:32:08 [5] 11.7 km (7:52 / km) +325m 6:55 / km
31c shoes: Innov-8 Xtalon 212s 2015

Highland Wolf Long - Loch Vaa
Really looking forward to this, as it's an awesome area. Didn't start great, binned a fair whack. Slightly offline then took a while to work it out, again offline to 2 then tidied it up till a complete mess of 7. Was going okay after that but died physically after about the hour. Still obviously haven't mastered Loch Vaa. But at least I know where I am and what I need to work on

Saturday Sep 5, 2015 #

Orienteering race 44:46 [5] 6.0 km (7:28 / km) +140m 6:41 / km
25c shoes: Inov-8 Xtalon 200's

Highland Wolf Middle - Anagach
Had a really good and largely clear run bar #12. Aimed off then over-compensated and couldn't work out where to go.
Should have been closer to 41 I think, tired a bit towards the end

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +15m 5:50 / km
shoes: Inov-8 Xtalon 200's

Easy to the start of the middle beforehand with a few jogs and drills
Easy back up to the start and back again afterwards

Orienteering warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: Innov-8 X-talon 212 2014 B

Jog to and from the start of the sprint race. Stomach not great

Orienteering race 19:02 [5] 2.85 km (6:41 / km) +15m 6:30 / km
21c shoes: Innov-8 X-talon 212 2014 B

Highland Wolf Urban
Not great, planned ahead on the long road slog to 2. But didn't work very well as missed the OOB gap to 3 and then ran to 8 from 4 as it was on the line to 5. So a bit of time lost on these. Stomach felt awful on the second half so slowed down.

Friday Sep 4, 2015 #

S and C 40:00 [1]

Some stretching and stuff. RHS below and including the hip is quite tight.
Then a little core to keep working on it

Running 30:00 [3] 6.32 km (4:45 / km) +55m 4:33 / km
shoes: Mizuno WR 18

Steady along the Glen Feshie road after a long drive up. Legs and stomach felt bad

Thursday Sep 3, 2015 #

Running 7:45 [3] 1.6 km (4:51 / km) +10m 4:42 / km
shoes: Mizuno WR 18

Same as Tuesday

Running warm up/down 32:00 [3] 6.5 km (4:55 / km) +60m 4:42 / km
ahr:150 max:177 shoes: Mizuno WR 18

Easy out to Lingley Lane beforehand
Steady jog back from Bill Quay afterwards

Running tempo 22:00 [4] 5.1 km (4:19 / km) +10m 4:16 / km
ahr:168 max:176 shoes: Mizuno WR 18

Was going to do the full tempo with the group but calves felt naff so just did 2*10min (2.58km, 2.48km) struggled a bit on the second one to pick it back up

Tuesday Sep 1, 2015 #

Running warm up/down 30:05 [3] 5.9 km (5:06 / km) +45m 4:55 / km
ahr:148 max:164 shoes: Mizuno WR 18

Jog out beforehand to wake the legs up
Then down to the Quayside with the gang
Back up afterwards

Running intervals 29:40 [5] 6.8 km (4:22 / km) +12m 4:19 / km
ahr:168 max:187 shoes: Mizuno WR 18

Really enjoyed this session did 4*1mile out along the quayside and back. Started steadier this week and was able to hold the pace a lot better. Going to take a few weeks to get back in to shape I think but pleasing all the same.
Times:
5:40
5:32
5:32
5:30

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