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Training Log Archive: Mal

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+m		load
	Running	22	20:00:21	150.24	(7:59)	241.79	(4:58)	2605		995.1
	Orienteering	9	11:38:13	55.62	(12:33)	89.51	(7:48)	2640	208c	596.7
	S and C	15	5:54:25	7.24		11.65		80		235.1
	Fell running	2	2:12:07	15.53	(8:30)	25.0	(5:17)	930		120.9
	X-Country	1	49:41	7.31	(6:48)	11.77	(4:13)	110		47.7
	Total	38	40:34:47	235.95		379.72		6365	208c	1995.5
averages - weight:77kg

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Sunday Nov 29, 2015 #

10 AM

Orienteering warm up/down 21:00 [3] 2.85 km (7:22 / km) +110m 6:11 / km
shoes: Inov-8 Xtalon 200's

Up to the start at Haverthwaite Heights
Jog back down plus slightly extended

Orienteering 19:43 [3] *** 2.0 km (9:52 / km) +100m 7:53 / km
12c shoes: Inov-8 Xtalon 200's

Control Pick in Haverthwaite
Started really well then lost focus and was sloppy in the 2nd half most notably following an unmarked path instead of dropping downhill

Orienteering 25:22 [3] *** 2.55 km (9:57 / km) +125m 7:59 / km
10c shoes: Inov-8 Xtalon 200's

Long legs course
Again started well but started to feel rather sloggish and lost focus on the shorter legs. Executed the long legs well

Orienteering 26:33 [3] *** 2.62 km (10:08 / km) +145m 7:56 / km
8c shoes: Inov-8 Xtalon 200's

Bearings course, bearings were good as they had been all weekend. Slow and feeling a bit tired

517/1000

Saturday Nov 28, 2015 #

10 AM

Orienteering warm up/down 14:45 [3] 2.0 km (7:23 / km) +45m 6:38 / km
shoes: Inov-8 Xtalon 200's

Easy km jogs before and after, unpleasant after as was bloody freezing!

Orienteering 23:00 [3] *** 2.55 km (9:01 / km) +115m 7:22 / km
8c shoes: Inov-8 Xtalon 200's

Around the 'Talk-O'. Looked at the map the evening before and wrote out minimal instructions to find each control. This worked quite well and only had to look at the map twice briefly, once where I wasn't sure where the flag was in the circle and once where I was stood on the feature but didn't see the flag so wandered off confused.

Orienteering 16:35 [3] *** 2.17 km (7:39 / km) +50m 6:51 / km
12c shoes: Inov-8 Xtalon 200's

Control Pick in Graythwaite
Focussing on direction and control circles. Really good and flowing clean!

Orienteering 21:18 [3] *** 2.8 km (7:36 / km) +90m 6:33 / km
12c shoes: Inov-8 Xtalon 200's

Contours course at Graythwaite. Focussing on entry to the flag and plans. Was going well till started navving 5-6 when I was going to 5 but quite good bar that.

Orienteering 9:57 [3] 1.2 km (8:17 / km) +40m 7:06 / km
shoes: Inov-8 Xtalon 200's

Line Course at Graythwaite didn't really get that much benefit out of this, never feel like I do tried to make it more interesting by changing it in to a corridor. So-so

1 PM

Orienteering warm up/down 26:50 [3] 4.0 km (6:43 / km) +80m 6:06 / km
shoes: Inov-8 Xtalon 200's

Jog from High Cross to Tarn Hows
Jog between starts
Jog back from bailed training

Orienteering 34:30 [3] *** 3.7 km (9:19 / km) +105m 8:10 / km
14c shoes: Inov-8 Xtalon 200's

Course in Tarn Hows S and then started in Tarn Hows N but it was shit so stopped en route to 2. First part went quite well though not the most inspiring

Friday Nov 27, 2015 #

Orienteering warm up/down 16:15 [3] 2.4 km (6:46 / km) +75m 5:51 / km
shoes: Innov-8 X-talon 212 2014 B

Jog around Hodge Close Quarry.
Slow jog in between exercises
Jog back from Hodge Close and around the car park

Orienteering 38:55 [3] *** 4.6 km (8:28 / km) +140m 7:21 / km
12c shoes: Innov-8 X-talon 212 2014 B

Longer legs course on Holme Fell focussing on making an appropriate plan before each leg. Worked quite well and was flowing quite well albeit slowly through the controls bar one which didn't look quite how I imagined in the circle and realised I only went to the control on the knoll to the south heading in to the next control

Orienteering 19:15 [3] *** 2.02 km (9:32 / km) +50m 8:29 / km
12c shoes: Innov-8 X-talon 212 2014 B

Control pick exercise with lots of direction change in the wooded bit of Holme Fell focusing on exit direction and general direction. Good again excluding one control where I was headed in the right direction and had taken a bearing but confused myself and headed back and a different direction till realising. Annoying and could have been avoided if I'd checked my compass more.

Thursday Nov 26, 2015 #

10 AM

S and C 32:00 [1]

1 PM

Fell running 30:00 [2] 3.0 km (10:00 / km) +80m 8:49 / km
shoes: Inov-8 Xtalon 200's

Doing some promotional video for the corporate side of BT sports up at Wooler Common. Fair bit of running back and forwards over the course of 3/4hours

7 PM

Running tempo 20:00 [5] 5.75 km (3:29 / km) +30m 3:23 / km
shoes: Mizuno Sayonara

Tempo aimed at 5:25-35s. Hit 35s but found it quite hard tonight despite less wind. Maybe set off a bit quick.
Running with Marc as no one else was down ran through the first mile in 5:23 and was feeling quite hard. Stuck with Marc till about 8/9mins when let him go a little he took a while to come back past after the turn but again struggling. Legs went a bit at 18/19mins but able to run it home. Bit disappointing

Running warm up/down 30:52 [3] 6.2 km (4:59 / km) +40m 4:49 / km
shoes: Mizuno Sayonara

Out down to the Swing bridge the long way.
Back to Rooneys
Back to the stadium

S and C 10:00 [3] 1.85 km (5:24 / km) +15m 5:12 / km
shoes: Mizuno Sayonara

Strides before and after

Wednesday Nov 25, 2015 #

9 AM

Running 51:00 [3] 10.45 km (4:53 / km) +105m 4:39 / km
shoes: Mizuno WR 18

Steady away up to my grandparents

8 PM

Running 1:19:00 [3] 12.3 km (6:25 / km) +325m 5:40 / km
shoes: Inov-8 Xtalon 200's

Headtorcher around the mountain bike trails in Chopwell with Scott

Tuesday Nov 24, 2015 #

9 AM

S and C 30:00 [1]

7 PM

Running intervals 25:35 [5] 7.0 km (3:39 / km) +50m 3:32 / km
shoes: Mizuno Sayonara

5*900m loops gradual down hill then bit of a grind uphill. Felt decent despite feeling a bit apprehensive about going tonight. 450m jog recovery.
Led out the downhill section into the wind much to the delight of the other guys. But ran quicker that way. Times. 2:59, 3:00, 2:58, 2:58, 2:59 consistent and didn't feel too hard either 3:07min/km.

Running warm up/down 30:40 [3] 6.35 km (4:50 / km) +40m 4:41 / km
shoes: Mizuno Sayonara

Easy extended loop up to the start.
Steady jog whilst others were doing their last
Jog back to the stadium

S and C (Drills) 16:15 [3] 2.05 km (7:56 / km) +5m 7:50 / km
shoes: Mizuno Sayonara

Drills and strides before. Tight quads
Strides afterwards

Monday Nov 23, 2015 #

12 PM

Running 40:00 [3] 8.5 km (4:42 / km) +75m 4:30 / km
shoes: Mizuno WR 18 II

Up to Sunniside then back around and down to Orchard Road.
Home afterwards

S and C (Drills) 20:00 [3] 1.9 km (10:32 / km) +30m 9:45 / km
shoes: Mizuno WR 18 II

Didn't quite get through the whole session

6 PM

S and C 30:00 [1]

Sunday Nov 22, 2015 #

Orienteering warm up/down 10:00 [3] 1.7 km (5:53 / km) +30m 5:24 / km
shoes: Innov-8 Xtalon 212s 2015

Up to the loos and back twice pre-race once essentially second as a warm up.

No warmdown as unmotivated and freezing

Orienteering race 1:15:53 [5] *** 8.8 km (8:37 / km) +270m 7:29 / km
30c shoes: Innov-8 Xtalon 212s 2015

Brimham Rocks Black. Felt like one of my poorest performances for a while when I was running. A bit disheartened by repeated poor performances technically with little positivity been garnered. This despite my feeling of better physical preparation.
However after the drive home feeling a bit better. Found all the features well if not the flags....resolution look at descriptions more. Bearings were better, although still not second nature. Part of mental state resulted from losing quite a bit of time at no.6 which was in the wrong place and I was in the right place. A few sloppy mistakes later on where I just lost the motivation.

Hopefully come up with a good plan for next weekend.

417/1000

C • no 6 (code 219) 2

Saturday Nov 21, 2015 #

X-Country race 39:41 [5] 9.77 km (4:04 / km) +110m 3:51 / km
shoes: Saucony Killkenny XC

Harrier league at Aykley Heads 31st/592
Absolutely baltic and starting from the fast pack. Route slightly changed course from last year. Felt much tougher than last year and shows about a minute slower! First lap just tried to stick to Barry went past him on the second lap and felt good. Felt slow on the last lap and got in a good battle with David from my training group and just got him on the run in

X-Country warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Killkenny XC

With Steve

Friday Nov 20, 2015 #

8 PM

Running 30:00 [3] 6.45 km (4:39 / km) +35m 4:32 / km
(rest day) shoes: Mizuno WR 18 II

Easy around Whickham before the snowy pain tomorrow.

Wasn't feeling it all day but managed to go post-tea for a change wasn't too bad bar feeling a bit sick at 20mins running past all the takeaways

Thursday Nov 19, 2015 #

9 AM

S and C 30:00 [1]

7 PM

Running warm up/down 39:20 [3] 7.65 km (5:08 / km) +40m 5:01 / km
shoes: Mizuno Sayonara

Out around the stadium and across the Millennium Bridge up to the Copthorne.
Back to the Swing Bridge
From the Swing Bridge to Rooneys
Back to the stadium

Running tempo 22:00 [5] 6.31 km (3:29 / km) +15m 3:27 / km
shoes: Mizuno Sayonara

22min Tempo along the Quayside, aimed at 5:35-40min/miles. Hit 5:35s so good session.
Just about hit the hill at the far end annoyingly and then tried to be clever but it backfired so had to surge to catch back up. Very windy on the way out but nice on the way back but good to hit the pace we did considering. Just ran with James again which was great to have company. Can't remember the last time I did a tempo with people around me on this stretch.

S and C 6:40 [3] 1.0 km (6:40 / km) +5m 6:30 / km
shoes: Mizuno Sayonara

Few drills beforehand
Strides at Rooneys

Wednesday Nov 18, 2015 #

8 AM

Running 30:00 [3] 6.15 km (4:53 / km) +40m 4:43 / km
weight:77kg shoes: Mizuno WR 18

Cruise around Whickham. Tired legs and no energy

1 PM

Running 1:47:30 [3] 22.0 km (4:53 / km) +275m 4:36 / km
shoes: Mizuno Sayonara

New shoes arrived today so took one pair out for a whirl. Started in horrendous weather and finished in bad shape. Think I over extended myself trying to do similar to a fortnight or so ago forgetting about the hills.
Up to Sunniside then down to Team Valley up to the Angel and back to Bensham on the Great North Road. Then cut down through an estate to Dunston then crawled back home via Dunston Bank

Tuesday Nov 17, 2015 #

9 AM

S and C 30:00 [1]

Doms from Drills yesterday

Running 10:00 [3] 2.05 km (4:53 / km) +25m 4:36 / km
shoes: Mizuno WR 18

Easy leg loosener

7 PM

Running warm up/down 28:00 [3] 5.4 km (5:11 / km) +35m 5:01 / km
shoes: Mizuno WR 18

Jog out to Rooneys then doubled back to make it a bit longer.
Jog back slightly shorter just via Gateshead College

S and C (Drills) 11:30 [3] 2.1 km (5:29 / km)
shoes: Mizuno WR 18

A few drills and some short strides beforehand, legs still feeling tight and domsy

4*30s strides afterwards focussing on form

Running intervals 29:19 [5] 7.0 km (4:11 / km) +45m 4:03 / km
shoes: Mizuno WR 18

4*1250m including Baltic Bank 4:02, 4:08, 4:06, 4:07 avg: 4:05

Didn't really know the route so think I took the first a little bit too fast. Plan was to try stick with Cripwell as long as then suffer it in. Managed to make it pretty much to the bank each time.
Pleased with the session still running pretty well and ahead of Rob again

Monday Nov 16, 2015 #

7 AM

Running warm up/down 15:00 [3] 3.25 km (4:37 / km) +35m 4:23 / km
shoes: Mizuno WR 18

To and from Orchard Lane

S and C 20:00 [3] 2.0 km (10:00 / km) +25m 9:25 / km
shoes: Mizuno WR 18

Drills....tight/tired quads

12 PM

Orienteering warm up/down 12:40 [3] 2.5 km (5:04 / km)
shoes: Inov-8 Xtalon 200's

Warm up along the road
Warm down along the beach

Orienteering 1:04:00 [3] *** 8.9 km (7:11 / km) +100m 6:49 / km
24c shoes: Inov-8 Xtalon 200's

Druridge Links
Did an old course. Southern bit good. Middle bit minging full of burrs and north bit too narrow. Will stay in southern section from now.
Nav fine bar one control where I switched off after deburring my knees and ran about 500m off the map. Eventually relocated and found it ok. Was annoying as the point i came off the beach was pretty much exactly where the control was!

387/1000

Sunday Nov 15, 2015 #

Orienteering warm up/down 30:00 [3] 4.5 km (6:40 / km) +100m 6:00 / km
shoes: Innov-8 Xtalon 212s 2015

From the car out towards the start
Back afterwards via St. Cuthberts Cave

Orienteering 35:00 [3] *** 4.5 km (7:47 / km) +100m 7:00 / km
9c shoes: Innov-8 Xtalon 212s 2015

Trot around a few controls in Kyloe. Not feeling it so cut it short nav was ok but could have been better. Some good lines although need more compass

Saturday Nov 14, 2015 #

Running 20:00 [3] 4.1 km (4:53 / km) +40m 4:39 / km
shoes: Mizuno WR 18

Easy around Whickham with Fran

Friday Nov 13, 2015 #

S and C 30:00 [1]

Thursday Nov 12, 2015 #

Running warm up/down 34:00 [3] 6.5 km (5:14 / km) +40m 5:04 / km
shoes: Mizuno WR 18

Out along the bypass and down towards the Swing Bridge. Then back towards the stadium via the Sage.
Few strides at Rooneys then along to Bakery Bank
Jog back down to get my top then back via Gateshead College

Running tempo 25:09 [5] 7.06 km (3:34 / km) +60m 3:25 / km
shoes: Mizuno WR 18

Two figure of 8 loops continuous each ~2miles (12:58, 12:38) aiming for 5:45-50miles. Hit 5:45 bang on so pleased and pleased to run the second quicker than the first. Running well despite feeling properly naff all day. Weather was rank for running with strong headwinds and rain so tucked in behind Cripwell and Abraham(?) for these sections

Wednesday Nov 11, 2015 #

Running long 2:01:50 [3] 19.11 km (6:23 / km) +375m 5:48 / km
shoes: Innov-8 Xtalon 212s 2015

Run along Hadrians Wall with Jim. From Once Brewed towards Greenhead and back. Headtorch started flashing after about 90 but made it back to the car fine

Tuesday Nov 10, 2015 #

Running warm up/down 37:53 [3] 8.55 km (4:26 / km) +40m 4:20 / km
shoes: Mizuno WR 18

Out around the stadium to the the paintworks
Jogging in between reps
Jogging back around to the stadium including 8*50 strides

Running intervals 16:09 [5] 5.0 km (3:14 / km) +50m 3:05 / km
shoes: Mizuno WR 18

5*1km reps on the paintworks loop. 3:10, 14, 13, 15, 17 Avg: 3:13
Good fun especially with the quick guys. Did the first a bit fast and was dying on the last

Sunday Nov 8, 2015 #

Orienteering warm up/down 26:15 [3] 4.3 km (6:06 / km) +80m 5:35 / km
shoes: Innov-8 Xtalon 212s 2015

To & from the car

Orienteering 1:11:21 [5] *** 9.3 km (7:40 / km) +415m 6:16 / km
23c shoes: Innov-8 Xtalon 212s 2015

LOC Bethecar Moor
Much improved today although still a few mistakes should have been comfortably sub-70. Great area though

354/1000

Running 15:00 [3] 3.2 km (4:41 / km) +15m 4:35 / km
shoes: Mizuno WR 18

Easy around Whickham to stretch the legs and make up for minimal warm-down due to the weather

Saturday Nov 7, 2015 #

Orienteering warm up/down 15:30 [3] 2.55 km (6:05 / km) +65m 5:23 / km
shoes: Innov-8 Xtalon 212s 2015

To and from the car

Orienteering race 43:36 [5] 5.0 km (8:43 / km) +210m 7:12 / km
22c shoes: Innov-8 Xtalon 212s 2015

LOC Middle Simpson Ground
Hmmm. Generally just a bit shit in my oing. Thought I was doing ok generally but loosing time on most controls. Then a few larger mistakes namely 5 where I couldn't find the flag so had to relocate and lost about 90s and 9 where I chose the wrong route.

Must have knocked ankle as its been stiff and sore since I go back to my car. Didn't notice it when running

Friday Nov 6, 2015 #

Running 30:00 [3] 6.25 km (4:48 / km) +90m 4:29 / km
shoes: Mizuno WR 18

After 7 and a half hours of driving back from Thame via an interview in Newmarket I stopped off in Durham to see Fran and stretch the legs. Had wanted to do my session from yesterday in Clumber on the way back but it was getting too dark so just went out for a slow trot with Fran. Felt decent.

Thursday Nov 5, 2015 #

Running 30:00 [3] 5.82 km (5:09 / km) +60m 4:54 / km
shoes: Mizuno WR 18

Easy along Fulwood and back head and stomach not feeling great though was nice to get out

Running 30:00 [3] 6.3 km (4:46 / km) +20m 4:41 / km
shoes: Mizuno WR 18

Run out around Thame was wanting to do a progression or tempo but thought it best not to overdo it after ROAR

Wednesday Nov 4, 2015 #

S and C 30:00 [1]

Bit too tired to run this morning looking forward to the afternoon

Running long 1:50:19 [3] 19.1 km (5:47 / km) +385m 5:15 / km
shoes: Innov-8 X-talon 212 2014 B

Went out with the gang from Beres although Nathan, Potter and Melk were pansies so ShUOCs no sympathy rule was enforced at the dam. From there Willy, Jack and I went up to Stannington then through loads of fields and ended up near Rivelin Dams so thought we may as well venture to Headstone and came back along top path till it got too dark so bailed to roads at top of Coppice. From there back along Manchester road and over the top to the Grindstone

Tuesday Nov 3, 2015 #

S and C 30:00 [1]

Running warm up/down 36:00 [3] 6.6 km (5:27 / km) +40m 5:18 / km
shoes: Mizuno WR 18

Out around the stadium and down to the cement works.

Bit of a jogging in between things.

Jog back around Gateshead College and along Felling Bypass.

Running intervals 35:45 [5] 7.88 km (4:32 / km) +25m 4:28 / km
shoes: Mizuno WR 18

First session with the fast guys

2.2km tempo (7:12 - 3:14mins/km)
2*(3*650m) off 45s between reps, 4mins between sets
1:57, 1:58, 2:02
1:58, 1:58, 1:59 Avg: 1:58

Took the tempo quite hard trying to keep up with Marc and James which I did till the top of the hill then settled on the way back.
The reps were just hard and hurt the 3rd in particular

Enjoyed it though and will be back for more

S and C (Drills) 8:00 [3] 0.75 km (10:40 / km)
shoes: Mizuno WR 18

Monday Nov 2, 2015 #

Running 55:00 [3] 10.46 km (5:15 / km) +110m 5:00 / km
shoes: Mizuno WR 18

Steady nearly hour from Frans. Went out along the top path to Maiden Castle then up to Shincliffe, ran through some fields along the river for a bit before turning around then up the other side of the river and along the bottom of Houghall. Back to Shincliffe then along the river to Durham Centre and back to the car via the the Uni library.

Legs were feeling very second hand today.

Running warm up/down 15:00 [3] 3.05 km (4:55 / km) +45m 4:35 / km
shoes: Mizuno WR 18

Down to Orchard Road
Back home and then a loop in the estate to make up the time I couldn't do this morning

S and C (Drills) 20:00 [3]
shoes: Mizuno WR 18

Same old.

Legs still a bit mashed but feeling better than AM

Sunday Nov 1, 2015 #

Fell running race 1:31:07 [5] 20.0 km (4:33 / km) +850m 3:45 / km
shoes: Innov-8 Xtalon 212s 2015

Gisborough Moors Fell race 2nd 1:20 behind Phil Sanderson
Took it out quite hard and was surprised at the size of the group together still at the top of the woods. Then Phil, Paul Butler and myself pulled away on the run to Gribdale. On the climb to Captain Cooks Phil pushed ahead and the elastic snapped fell back towards Paul and Charles who was pushing on well. Regrouped on the run over to Roseberry and was getting closer and closer to Phil. But he smashed the run over to Highcliffe nab and never saw him on the descent. Disappointed to not run under 90mins but quite a big week.

Speakey must have been absolutely motoring when he set the record!

Fell running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Innov-8 Xtalon 212s 2015

Jog about beforehand
Slow shuffle with Lee Bennett afterwards

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