Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Apr 30, 2020:

activity	#	time	miles		km		+m	load
Running	27	23:58:45	192.99	(7:27)	310.59	(4:38)	2655	1166.2
S and C	11	5:03:45	2.8		4.5		10	201.3
Other	1	24:00						14.4
Total	38	29:26:30	195.79		315.09		2665	1381.8

2:00

0:00

» now

Thursday Apr 30, 2020 #

6 PM

Running 1:06:54 [3] 14.72 km (4:33 / km) +135m 4:21 / km
ahr:148 max:159 shoes: Nike Infinity React

Out to Cowgate and back via Fenham and Elswick

Wednesday Apr 29, 2020 #

6 PM

Running long 1:26:45 [3] 20.0 km (4:20 / km) +255m 4:05 / km
ahr:154 max:175 shoes: Nike Zoom Fly 3

Change of scenery up to Newcastle Racecourse and back via Four Lane Ends.

Steady effort and felt pretty comfortable bar some stomach complaints. Overtook a speedy woman at the racecourse who tucked in behind for a couple of km.

Enjoyable run, with that great post-rain smell at points.

Tuesday Apr 28, 2020 #

10 AM

Running 9:52 [2] 2.1 km (4:42 / km) +20m 4:29 / km
ahr:131 max:143 shoes: Adidas PB Ultra Boost

Had to nip in to work to drop some stuff off.

6 PM

Running 45:40 [3] 10.35 km (4:25 / km) +70m 4:16 / km
shoes: Adidas PB Ultra Boost

Out to Elswick and back. Legs feeling a bit tired.

Running hills 18:00 [5] 3.6 km (5:00 / km) +150m 4:08 / km
shoes: Adidas PB Ultra Boost

6*South Benwell Road

Looked a lot easier on the map. The last little ramp up to the top got me on every rep.
1.23, 1.26, 1.25, 1.26, 1.27, 1.24

Monday Apr 27, 2020 #

7 AM

Running 1:12:55 [3] 16.0 km (4:33 / km) +125m 4:23 / km
ahr:149 max:160 shoes: Nike Infinity React

Out to Willington Gut and back around Walker.

Floating along today feeling really good, glad I chose the vest today.

Running 6:00 [3] 1.3 km (4:37 / km)
shoes: Nike Infinity React

Strides on the Quayside then walk home

Sunday Apr 26, 2020 #

10 AM

Running 54:30 [3] 13.0 km (4:12 / km) +170m 3:56 / km
ahr:155 max:170 shoes: Nike Infinity React

Westgate Road and Elswick Road.

Felt pretty good today though had to work up Westgate Road to keep the desired pace. Nice to go somewhere different.

Saturday Apr 25, 2020 #

S and C 50:00 [2]

9 AM

Running warm up/down 42:05 [3] 8.5 km (4:57 / km) +90m 4:42 / km
shoes: Nike Zoom Fly 3

To parkrun, around once as a cooldown with some socially distanced pacing and gate holding then trot home.

Running race 17:55 [5] 5.0 km (3:35 / km) +20m 3:31 / km
ahr:173 max:184 shoes: Nike Zoom Fly 3

Town Moor Parkrun Loop

Bit disappointed with this but it's where I am at the moment I guess. Back to work I go!

Thursday Apr 23, 2020 #

6 PM

Running 29:20 [3] 6.55 km (4:29 / km) +40m 4:21 / km
shoes: Nike Infinity React

Along the Railway Line to St Peter's and back with a few strides.

Legs feeling tired but good.

Wednesday Apr 22, 2020 #

1 PM

Running 1:00:45 [3] 14.1 km (4:19 / km) +55m 4:14 / km
ahr:156 max:175 shoes: Adidas PB Ultra Boost

Shorter long run this week, at a steady pace with Anna on the bike around the Scotswood loop in amazing weather.

C • ? 2

5 PM

S and C 20:00 [2]

Core - Hard work

Tuesday Apr 21, 2020 #

4 PM

Running 49:53 [3] 10.0 km (4:59 / km) +55m 4:51 / km
shoes: Salomon Sonic Sept

Blyth Valley and Plessey Woods en route home from site. Somewhere new in the main and really enjoyed getting out off road. Will be back.

Monday Apr 20, 2020 #

12 PM

Running 47:35 [3] 10.3 km (4:37 / km) +90m 4:26 / km
ahr:146 max:155 shoes: Nike Infinity React

Chilli Road and back via Benfield Road

Sunday Apr 19, 2020 #

9 AM

Running tempo 1:24:30 [4] 21.1 km (4:00 / km) +90m 3:55 / km
ahr:169 max:182 shoes: Nike Zoom Fly 3

Long'un out to Newburn and back. Felt very good and comfortable with another pair of new rockets on! Kept the pace at 4:00mins/km through 10km and then aimed to keep it consistent to the half marathon.

Similar to last week in that it got tough at 19km or so. Reckon I've got enough engine for an honest 10miler at the moment but need to build in the consistency to get a good time at GNR (Covid permitting).

Enjoying the chance to start a bit of proper training again, easy week next week.

C • Nice pace 2

Running warm up/down 13:30 [3] 2.5 km (5:24 / km) +15m 5:15 / km
shoes: Nike Zoom Fly 3

Saunter home

1 PM

S and C tempo (Yoga) 22:00 [1]

Loosening off post run. Felt very tired beforehand but rejuvenated afterwards.

Friday Apr 17, 2020 #

6 PM

Running 41:00 [3] 8.75 km (4:41 / km) +90m 4:27 / km
ahr:143 max:160 shoes: Nike Infinity React

Needed some fresh air so went out with Anna to try on a new pair of shoes. She turned back a bit injured almost instantly so continued on through Walker and Byker.

Felt much better

Thursday Apr 16, 2020 #

12 PM

Running 47:45 [3] 10.0 km (4:47 / km) +40m 4:41 / km
ahr:143 max:161 shoes: Adidas Adizero Adios

Back to the office to pick up my car from site with a rucksack. Felt great to begin with but quickly fatigued. Made it up to 10km which was enough for today. Day off tomorrow methinks

8 PM

S and C (Yoga) 31:00 [1]

Wednesday Apr 15, 2020 #

6 PM

Running 1:21:35 [3] 17.0 km (4:48 / km) +230m 4:30 / km
shoes: Adidas Adizero Adios

Easy long run up to QE and Wrekenton then back via Chowdene

Tuesday Apr 14, 2020 #

6 AM

Running warm up/down 24:00 [3] 5.2 km (4:37 / km) +40m 4:27 / km
shoes: Adidas Adizero Adios

Out along the bypass with various forays towards Akzo Nobel.

Back along the bypass to get sorted for work.

Running intervals 33:15 [4] 8.0 km (4:09 / km) +50m 4:02 / km
shoes: Adidas Adizero Adios

11*2mins(1mins) around Cokeys

Struggled to get the legs moving to be honest and also struggled to count

0.53, 0.52, 0.56, 0.55, 0.55, 0.50, 0.53, 0.51, 0.51, 0.50, 0.55

Got it done though felt better once moving.

Monday Apr 13, 2020 #

9 AM

Running 58:23 [3] 12.4 km (4:43 / km) +75m 4:34 / km
ahr:147 max:164 shoes: Adidas Adizero Boston

Steady away around Hodgey's loop.

5 PM

S and C 30:00 [1]

Sunday Apr 12, 2020 #

3 PM

Running tempo 37:53 [5] 10.0 km (3:47 / km) +60m 3:41 / km
shoes: Adidas Adizero Adios

10km effort.

Blowing by the end, not sure I could have gone much faster today. A fair way off where I should be.

Running warm up/down 13:00 [3] 2.0 km (6:30 / km) +5m 6:25 / km
shoes: Adidas Adizero Adios

Shuffle along to try and not be ruined for tomorrow.

8 PM

S and C (Yoga) 10:00 [1]

Saturday Apr 11, 2020 #

Note
(rest day)

Day off, walked to the shops via Walker Riverside. Nice to be out in the warm sun.

Friday Apr 10, 2020 #

10 AM

Running 18:00 [3] 2.9 km (6:12 / km) +20m 6:00 / km
shoes: Adidas Adizero Boston

To and from Spillers

S and C 1:00:00 [3] 4.5 km (13:20 / km) +10m 13:11 / km
shoes: Adidas Adizero Boston

Drills and skills

11 AM

S and C 10:00 [1]

Thursday Apr 9, 2020 #

6 PM

Running 55:30 [2] 9.2 km (6:02 / km) +70m 5:49 / km
ahr:131 max:148 shoes: Adidas Adizero Boston

Easy up in to Sandford, Cradlewell and then across the dene to Heaton.

Legs feeling tired from yesterday.

Wednesday Apr 8, 2020 #

6 AM

Running 1:37:20 [3] 21.17 km (4:36 / km) +165m 4:26 / km
ahr:153 max:177 shoes: Adidas Adizero Adios

Loop of the Tyne Tunnel before breakfast.

Have thought about doing this loop before but never really had the opportunity. Enjoyed the run out along the railway line and threw in a tempo effort for a bit before settling back in by Willington Gut. Then the Tunnel which was fun, think I've only ever been through the pedestrian tunnel by bike once before found the steps up to Jarrow pure hell by the end!
Then back along the river through South Tyneside and in to Gateshead again. The footpath on that side is a lot hillier than the Newcastle/North Tyneside side. Started feeling the lack of energy by about 19km and by 20km was struggling to push on so ran up to the half and found my body didn't want to work any more.

hobbled and shuffled my way back home to start work at 9am. Great day out!

8 AM

Running 6:00 [3] 1.0 km (6:00 / km)
ahr:126 max:138 shoes: Adidas Adizero Adios

Shuffle home across the bridge

Tuesday Apr 7, 2020 #

11 AM

Running 55:00 [3] 10.0 km (5:30 / km) +80m 5:17 / km
ahr:137 max:149 shoes: Adidas Adizero Adios

Easy 10km with Anna out to Dunston and back.

9 PM

S and C (Yoga) 15:00 [1]

Monday Apr 6, 2020 #

7 AM

Running 1:01:00 [3] 13.1 km (4:39 / km) +155m 4:24 / km
shoes: Adidas Adizero Adios

Low Fell loop

Little further than planned but enjoyed it all the same.

7 PM

S and C (Yoga) 30:00 [1]

Sunday Apr 5, 2020 #

11 AM

Running 45:30 [3] 10.6 km (4:18 / km) +100m 4:06 / km
shoes: Adidas Adizero Adios

Railway line and Fossway.

Lush weather and bumped in to Cal who joined me for a bit on the railway track then back along the Fossway and then bumped in to Matt Linsley from Gateshead too.

Calf was behaving. Need to keep the stretching up.

Friday Apr 3, 2020 #

1 PM

Running 9:25 [3] 2.0 km (4:43 / km) +15m 4:32 / km
shoes: Adidas Adizero Adios

Along the road. Calf twinging and pulling so binned off the run early.

8 PM

Other 24:00 [1]

Wednesday Apr 1, 2020 #

7 AM

Running 48:00 [2] 8.15 km (5:53 / km) +80m 5:37 / km
shoes: Adidas Adizero Adios

Easy with Anna to the Paintworks. R calf very tight.

6 PM

S and C (Yoga) 25:45 [1]

« Earlier | Later »