Training Log Archive: MalIn the 30 days ending Sep 30, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||
Saturday Sep 28, 2019 #
Running warm up/down 36:35 [3] 6.0 km (6:06 / km) +150m 5:25 / km
shoes: Adidas Adizero Boston
X-Country 34:56 [3] 9.05 km (3:52 / km) +66m 3:43 / km
shoes: Saucony Killkenny XC
34th from the middle pack so promoted in to the fast pack, damn!
Thought I'd have a good 3km in me, but managed about 7.5km before starting to feel it. Pleasing performance.
Running warm up/down 31:05 [3] 5.2 km (5:59 / km) +5m 5:57 / km
shoes: Adidas Adizero Boston
Blowing up after XC with Anna. Emergency Lidl bakery protocol enacted.
Thursday Sep 26, 2019 #
Running 1:15:40 [3] 16.86 km (4:29 / km) +95m 4:22 / km
shoes: Adidas Adizero Boston
Another easyish run for 55mins or so then some strides.
Wednesday Sep 25, 2019 #
S and C (Gym) 50:00 [2]
Running long 1:22:15 [3] 18.0 km (4:34 / km) +214m 4:19 / km
shoes: Mizuno Wave Sonic
Went down through Watergate to the Teams then around to Kibblesworth and back over the railway line.
Tuesday Sep 24, 2019 #
Running 1:14:00 [3] 17.14 km (4:19 / km) +200m 4:05 / km
shoes: Adidas Adizero Boston
Leam Lane and Split Crow Road, stated as an easy run which is was in the main though maybe towards the upper end. Feels a lot easier with the group around. Conrad (66mins GNR) came through at the top of the hill and put his foot down which blew the group apart so Coach John was a bit unhappy at the end.
Monday Sep 23, 2019 #
S and C 25:00 [2]
Sunday Sep 22, 2019 #
Other (Hiking) 40:00 [0]
Saturday Sep 21, 2019 #
Other (Hiking) 8:45:00 [0]
Evening hike to the Bothy with big pack
Tuesday Sep 17, 2019 #
Running 1:00:30 [3] 14.3 km (4:14 / km) +95m 4:06 / km
shoes: Adidas Adizero Boston
Finished with a few strides.
Sunday Sep 15, 2019 #
Orienteering race 37:15 [5] 6.2 km (6:00 / km) +280m 4:54 / km
shoes: VJ Bold 2017
Decent performance. Realised I brought the wrong shoes which may have helped a little on the steep slopes but pleased all the same. Didn't really rate the course massively, another middle with as many controls squeezed in as possible. The area was though a meant keeping in contact was key.
Was a little scrappy in a few places in the mining works after catching Tom Dobra (2mins) early on. So I was pleased to be able to start running once out on the tops, saw Ben (2mins behind) a bit close on the out and back section so put my foot down a bit and pulled back away. Nice to be on the back of the 'fast boys'
Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km) +115m 5:50 / km
shoes: VJ Bold 2017
Running 19:00 [3] 3.0 km (6:20 / km) +15m 6:11 / km
shoes: Adidas Adizero Boston
Nothing afterwards, in a rush to get back
Running race 23:18 [5] 6.7 km (3:29 / km) +15m 3:26 / km
shoes: Adidas Adizero Boston
Feeling rather tired during the warm up for this but as soon as the adrenaline hit I felt much better managed to carve my way through the field and picked up 11places for the B team to finish a respectable 70th
1min clear of everyone else in my team and about 40s behind the slowest in the A team which given the exertions of the weekend I was pleased with.
Tuesday Sep 10, 2019 #
S and C (Yoga) 30:00 [1]
Running 1:06:33 [3] 13.5 km (4:56 / km) +90m 4:46 / km
shoes: Adidas Adizero Boston
Monday Sep 9, 2019 #
Running 52:35 [3] 10.5 km (5:00 / km) +105m 4:46 / km
shoes: Adidas Adizero Boston
Running 21:35 [3] 4.1 km (5:16 / km) +75m 4:49 / km
shoes: Mizuno Wave Sonic
S and C 50:00 [3]
Sunday Sep 8, 2019 #
Running 12:35 [3] 2.55 km (4:56 / km) +5m 4:53 / km
shoes: Adidas Adizero Boston
Running tempo 49:30 [4] 12.25 km (4:02 / km) +80m 3:55 / km
shoes: Adidas Adizero Boston
Tempo effort to find Anna, quite a lot of stupidly slow people so lots of weaving but good fun.
Running 49:30 [3] 9.0 km (5:30 / km) +20m 5:26 / km
shoes: Adidas Adizero Boston
Running with Anna, pacing her to 1:53 which she was chuffed with. 6mins quicker than last year.
Great experience to be involved in and even more keen to get a proper spot next year. Was rather sunny though and think I have heat stroke with weird prickly sensations all afternoon/evening.
Saturday Sep 7, 2019 #
Running 1:02:30 [3] 11.35 km (5:30 / km) +40m 5:25 / km
shoes: Salomon Sonic Sept
Inc 4km tempo @4:00s along the Derwent Walk and a cool down through Derwenthaugh
S and C (Gym) 50:00 [2]
Running 20:00 [3] 3.95 km (5:04 / km) +15m 4:58 / km
shoes: Salomon Sonic Sept
Thursday Sep 5, 2019 #
Note
(rest day)
Wednesday Sep 4, 2019 #
Running 1:00:00 [3] 11.53 km (5:12 / km) +115m 4:57 / km
shoes: Adidas Adizero Boston
Note
Tuesday Sep 3, 2019 #
Running warm up/down 50:00 [3] 6.2 km (8:04 / km) +40m 7:49 / km
shoes: Adidas Adizero Boston
Drills and Strides
Back via the College
Running intervals 28:40 [5] 6.52 km (4:24 / km) +20m 4:20 / km
shoes: Adidas Adizero Boston
1:57
2:10
1:58
2:11
Happy with the consistency.
S and C (Yoga) 20:00 [1]
Monday Sep 2, 2019 #
Running 34:10 [3] 7.4 km (4:37 / km) +25m 4:32 / km
shoes: Mizuno Wave Sonic
S and C (Gym) 50:00 [3]
Running 32:15 [3] 5.66 km (5:42 / km) +110m 5:12 / km
shoes: Mizuno Wave Sonic
Sunday Sep 1, 2019 #
Running 1:18:00 [3] 14.0 km (5:34 / km) +40m 5:30 / km
shoes: Mizuno Wave Sonic