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Training Log Archive: Mal

In the 30 days ending Jun 30, 2022:

activity # timemileskm+mload
  Running29 25:33:06 194.88(7:52) 313.64(4:53) 21951089.0
  Other1 3:29:23 10.05(20:50) 16.18(12:57) 1550.0
  Fell running1 3:14:24 12.64(15:23) 20.34(9:33) 1567143.8
  Cycling1 3:00:02 35.73(5:02) 57.5(3:08) 1322115.1
  S and C5 1:52:394.2
  Total36 37:09:34 253.31 407.66 52391352.0
  [1-5]33 31:15:35

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Thursday Jun 30, 2022 #

6 PM

Running 1:07:23 intensity: (15 @0) + (53 @1) + (15:38 @2) + (43:17 @3) + (7:20 @4) 16.0 km (4:13 / km) +113m 4:04 / km
ahr:152 max:172 shoes: Nike Pegasus 37

Tempo block
10mins w/u
15mins Steady (4:29/km)
15mins Tempo (3:49/km)
15mins Steady (4:09/km)
15mins Easy (4:18/km)

Felt really good and enjoyed the evening out.

Wednesday Jun 29, 2022 #

6 PM

Running 1:00:19 intensity: (52 @0) + (15:11 @1) + (43:59 @2) + (17 @3) 12.3 km (4:54 / km) +72m 4:46 / km
ahr:132 max:146 shoes: Nike Infinity React 3

Easy hour in Rising Sun and the Waggonways after work, legs a bit empty today.

Tuesday Jun 28, 2022 #

7 AM

Running 1:08:30 intensity: (3:16 @0) + (16:57 @1) + (15:51 @2) + (31:36 @3) + (50 @4) 15.0 km (4:34 / km) +57m 4:29 / km
ahr:139 max:165 shoes: Nike Zoom Fly 3 #2

Tempo session

10mins warm
10mins tempo - Avg: 3:49/km
5*3mins(90s) - Avg: 3:47-3:58/km
10mins tempo - Avg: 3:58/km

A bit undecided on where and when to do this session, settled on North Shields but then decided to head off to Monkseaton/Whitley Bay after the warm up.
Felt good on the first 10mins and the majority of the 3mins with some minor discomfort on the 3rd before heading down to the coast. Stronger wind than anticipated meant I was moving a little less well than I hoped on the 2nd 10min effort but a good session all in all.

Monday Jun 27, 2022 #

7 AM

Running 32:04 intensity: (19 @0) + (21:56 @1) + (8:55 @2) + (54 @3) 6.3 km (5:05 / km) +66m 4:50 / km
ahr:127 max:151 shoes: Nike Infinity React Blue 2020

Easy morning 30 around Jesmond Dene to the Freeman and back. Tired heavy legs meant it wasn't as bouncy as I wanted but I felt good enough.

Sunday Jun 26, 2022 #

8 AM

Running 58:50 intensity: (1:30 @0) + (4:00 @1) + (19:56 @2) + (33:24 @3) 13.01 km (4:31 / km) +49m 4:26 / km
ahr:143 max:161 shoes: Nike Zoom Fly 3

10min tempo blocks

Easy
Stead
Hard
Steady
Easy
11 AM

Other 3:29:23 intensity: (3:29:21 @0) + (2 @1) 16.18 km (12:57 / km) +155m 12:21 / km
ahr:70 max:99

Featherstone and Lambley wander and swim.

Saturday Jun 25, 2022 #

12 PM

Running 1:52:44 intensity: (56 @0) + (11:50 @1) + (1:14:51 @2) + (24:02 @3) + (1:05 @4) 21.25 km (5:18 / km) +195m 5:04 / km
ahr:139 max:166 shoes: Salomon Phantasm 22

Warkworth and Alnmouth.
Super hot and sunny in the main with a couple of light showers. Felt decent on the way out and part of the way back but faded after about 80mins or so.

Friday Jun 24, 2022 #

7 AM

Running 40:01 intensity: (21 @0) + (3:21 @1) + (22:14 @2) + (14:05 @3) 8.37 km (4:47 / km) +79m 4:34 / km
ahr:141 max:161 shoes: Salomon Phantasm 22

Easy running on the Hadrians Cycleway not been on here for a while so nice for a change. Finished back in Ouseburn.

Moving better and not as much leg pain.

Thursday Jun 23, 2022 #

7 AM

Running 40:01 intensity: (32 @0) + (19:42 @1) + (19:09 @2) + (38 @3) 7.66 km (5:14 / km) +82m 4:58 / km
ahr:129 max:149 shoes: Nike Infinity React Blue 2020

More easy running along the Fish Quay and Tynemouth, another cracking morning and nice to keep it easy.
7 PM

Running 50:00 intensity: (59 @0) + (8:14 @1) + (20:27 @2) + (20:20 @3) 10.73 km (4:40 / km) +72m 4:30 / km
ahr:141 max:160 shoes: Nike Zoom Fly 3 #2

Failed progressive-y tempo session at South Shields

10mins easy
15mins steady (4:30mins/km)
15mins tempo (4:10mins/km)
10mins easy

No oomph, sore leg and just feeling a bit off and fatigued. Couldn't pick the pace up any more so a bit of a disappointing session but something in the bag.

Wednesday Jun 22, 2022 #

6 PM

Running 45:02 intensity: (20 @0) + (8:02 @1) + (36:08 @2) + (32 @3) 8.6 km (5:14 / km) +41m 5:07 / km
ahr:135 max:146 shoes: Nike Infinity React 3

Easy running around Seaton Sluice.
Legs feeling a bit tired and struggling a bit in the heat but a lush evening for it.
Groin/quad seems to be sore.

Tuesday Jun 21, 2022 #

7 AM

Running 30:35 intensity: (43 @0) + (15:01 @1) + (14:51 @2) 6.01 km (5:05 / km) +44m 4:54 / km
ahr:129 max:143 shoes: Nike Infinity React Blue 2020

Easy morning running at Royal Quays, feeling good but still some DOMs in the quads.

Nice sunny start to the day.
5 PM

Running 1:02:09 intensity: (32 @0) + (7:11 @1) + (18:19 @2) + (7:28 @3) + (26:55 @4) + (1:44 @5) 14.27 km (4:21 / km) +45m 4:17 / km
ahr:152 max:181 shoes: Nike Zoom Fly 3 #2

Gravel track session with Cal

10min jog up to City Stadium with a couple of laps to finish.

12mins tempo (3.30km - 3:38min/km)
4*2mins(90) (~550m - 3:38min/km)
10mins tempo (2.60km - 3:50min/km)

Died a bit towards the end but a good session in the bank.

Couple of laps warmdown then jog back to the car.

Monday Jun 20, 2022 #

8 PM

S and C 32:07 [0]
ahr:68 max:88

Pilates and Core
Legs still feeling a bit tender.

Saturday Jun 18, 2022 #

1 AM

Fell running 3:14:24 intensity: (44 @0) + (33:48 @1) + (56:14 @2) + (1:34:08 @3) + (6:51 @4) + (2:39 @5) 20.34 km (9:33 / km) +1567m 6:54 / km
ahr:142 max:196 shoes: VJ IROC 22

Leg 1 of Toms BG
Arrived slightly later than intended ready for a quick turnaround to get over to Moot Hall. Saw numerous headtorches on Blencathra on the drive over and a group running across the car park as I arrived.
Despite a minor confusion finding Fitz Park we got out to the fell path fine and began climbing in earnest with a couple of headtorches up the hill to target. We kept it steady and consistent on the climb with Tom giving a full run down of an episode of Black Mirror for some reason and got the to the top about 5mins back on schedule. Found the fence crossing a set off down, found myself holding back a bit as Tom and Jamie weren't motoring on.
Got the climb up Calva sorted where Tom told me his quad was sore...we did get to see a really nice sunrise though. another 3mins back on schedule here. Some more gingerly descending and we were down to start Blencathra.
A couple of headtorches up ahead and a set of rogue lamps heading out over Blease Fell (turned out to be another group choosing this route?!) slightly offline crossing Mungrisedale Common but didn't lose too much time summiting Blencathra another 1min down. At this point we came across a supporter from one of the groups ahead who appeared to have been spat out the back, bonked and was totally underprepared.

Took the route down Middle Tongue and got a really nice line in to it from the summit ridge, then made certain we didn't follow Jacks reccied route down in to the valley and pop out back on schedule having gained 10mins on the last descent.

It was then time to get very excited about breakfast.
6 PM

Running 1:28:41 intensity: (5:50 @0) + (47:01 @1) + (17:40 @2) + (17:33 @3) + (37 @4) 12.78 km (6:56 / km) +239m 6:21 / km
ahr:124 max:163 shoes: Nike Infinity React 3

Along the road from Portinscale with Tom Bush, we then got lost following eachother and ended up at the foot of Catbells by accident. Eventually made it to Littletown though with a reasonable amount of time to spare.

Chilled out on the wall for a bit before running it in to Keswick with Tom F and the gang.

Friday Jun 17, 2022 #

7 AM

Running 40:33 intensity: (18 @0) + (23:39 @1) + (15:25 @2) + (1:11 @3) 7.36 km (5:31 / km) +36m 5:23 / km
ahr:129 max:151 shoes: Nike Infinity React Blue 2020

Easy running around Jesmond Dene, feeling quite tired and not massively keen for minimal sleep over the weekend.

Thursday Jun 16, 2022 #

6 PM

Running 1:00:00 intensity: (26 @0) + (1:39 @1) + (15:57 @2) + (41:53 @3) + (5 @4) 13.02 km (4:36 / km) +91m 4:27 / km
ahr:147 max:162 shoes: Nike Infinity React 3

Waggonways around Weetslade, Backworth and Seghill at a steady clip.
Legs grumbling at times from last night but mainly just fatigue rather than anything else.
I have a sore toe.

S and C 15:00 intensity: (8:44 @0) + (6:16 @1)
ahr:96 max:121

Wednesday Jun 15, 2022 #

6 PM

Running 1:02:22 intensity: (35 @0) + (15:12 @1) + (17:45 @2) + (28 @3) + (12:41 @4) + (15:41 @5) 13.24 km (4:43 / km)
ahr:150 max:188

Newburn River Run 5miler 29:08

It was very hot. Set off pretty hard and was tucked in nicely on the way out to the turn in c.14:25ish and felt like I was able to push on a bit at the turn but this may have been a bad idea as the legs fell off a bit at c.5.5km after that it felt a bit survival mode trying not to go too far in to the red. Clocked 5km in 17:40ish.
Pleased with the time and effort, think I struggled a little with the heat but a great evening race. Somewhat disappointed to be just over 29mins but can't grumble.

Easy warmup laps before and jogging then a bit of a stumble around after for a few minutes before 10mins easy jogging to warmdown.

Tuesday Jun 14, 2022 #

11 AM

Running 45:02 intensity: (32 @0) + (1:06 @1) + (33:57 @2) + (9:27 @3) 9.63 km (4:41 / km)
ahr:140 max:151 shoes: Nike Pegasus 37

Tyne Dock Waggonway to Cleadon.

Lush day for it and nice to get out at lunchtime after a site meeting in South Shields.

Sunday Jun 12, 2022 #

1 PM

Running 1:30:00 intensity: (2:01 @0) + (22:05 @1) + (39:00 @2) + (17:24 @3) + (8:40 @4) + (50 @5) 18.08 km (4:59 / km) +3m 4:58 / km
ahr:140 max:180 shoes: Zoom Fly 4

NEGP Steeple chase (11.12)
Running with Conrad in the main.
Then out and about to make up some distance

Saturday Jun 11, 2022 #

8 AM

Running 21:29 intensity: (47 @0) + (6:25 @1) + (12:14 @2) + (2:03 @3) 4.2 km (5:07 / km) +40m 4:53 / km
ahr:132 max:152 shoes: Zoom Fly 4

To Gateshead Parkrun

Running 40:34 intensity: (2:01 @0) + (9:26 @1) + (1:22 @2) + (4:24 @3) + (17:48 @4) + (5:33 @5) 8.06 km (5:02 / km) +114m 4:42 / km
ahr:151 max:184 shoes: Zoom Fly 4

Gateshead Parkrun (17.59) then a couple of minutes off with 10min tempo to finish.

Running 7:30 intensity: (4 @0) + (1:11 @1) + (4:19 @2) + (1:56 @3) 1.24 km (6:03 / km) +49m 5:04 / km
ahr:139 max:151 shoes: Zoom Fly 4

Sl0wnjog back to the car
12 PM

S and C 20:00 intensity: (19:30 @0) + (30 @3)
ahr:59 max:80

Thursday Jun 9, 2022 #

7 AM

Running 46:41 intensity: (29 @0) + (2:36 @1) + (24:10 @2) + (16:58 @3) + (2:28 @4) 10.43 km (4:29 / km) +36m 4:24 / km
ahr:144 max:168 shoes: Nike Zoom Fly 3

10*400(200) at City Stadium before work
Feeling decent in the main
Nice loop around Northumbria Uni to finish.

Wednesday Jun 8, 2022 #

8 PM

Running 47:23 intensity: (47 @0) + (10:30 @1) + (34:22 @2) + (1:44 @3) 9.5 km (4:59 / km) +72m 4:48 / km
ahr:133 max:151 shoes: Nike Infinity React 3

Looping about North Shields a bit tired but glad to get out.

Tuesday Jun 7, 2022 #

1 PM

Running 50:48 intensity: (26 @0) + (5:13 @1) + (11:42 @2) + (23:42 @3) + (9:45 @4) 11.79 km (4:19 / km) +168m 4:01 / km
ahr:149 max:168 shoes: Zoom Fly 4

3*8mins on Gateshead Quayside
Good efforts in the main.

Monday Jun 6, 2022 #

6 PM

Running 30:00 intensity: (41 @0) + (1:49 @1) + (22:59 @2) + (4:31 @3) 6.29 km (4:46 / km) +37m 4:38 / km
ahr:138 max:161 shoes: Nike Pegasus 37

Easy around Rising Sun

Sunday Jun 5, 2022 #

10 AM

Cycling 3:00:02 intensity: (8:21 @0) + (1:31:56 @1) + (39:06 @2) + (40:31 @3) + (8 @4) 57.5 km (3:08 / km) +1322m 2:48 / km
ahr:127 max:162

Bit of a beast for me, exploring some Weardale climbs with Scott. I was buggered after this!

Saturday Jun 4, 2022 #

9 AM

Running 30:14 intensity: (32 @0) + (8:40 @1) + (6:35 @2) + (11:08 @3) + (2:12 @4) + (1:07 @5) 7.05 km (4:17 / km)
ahr:142 max:181 shoes: Nike Zoom Fly 3 #2

Blyth Parkrun 17.43
Feeling decent but still no top gear, solo effort after the first guy ran away from me at about 1mile in.

Easy warm down lap with the mother afterwards
6 PM

Running 22:45 intensity: (10 @0) + (3:50 @1) + (16:38 @2) + (2:07 @3) 4.55 km (5:00 / km) +15m 4:55 / km
ahr:138 max:149 shoes: Nike Infinity React 3

Easy around the block to stretch the legs.

Strides in the estate to finish.

Friday Jun 3, 2022 #

1 PM

Running 1:11:29 intensity: (31 @0) + (8:56 @1) + (17:50 @2) + (43:40 @3) + (32 @4) 14.66 km (4:53 / km) +77m 4:45 / km
ahr:145 max:168 shoes: Nike Infinity React Blue 2020

With Duncan along the coast to Seaton Sluice then up Seaton Burn to Holywell and back before hitting the Waggonways on the way back.

Flagging a little at times after the track session yesterday.
7 PM

S and C (Core) 20:32 [0]
ahr:78 max:94

Thursday Jun 2, 2022 #

9 AM

S and C 25:00 [0]
ahr:59 max:74

Morning maintenance, need to get back in to this a bit more.

Better for a lie in to be honest.
11 AM

Running 44:21 intensity: (8:45 @1) + (4:10 @2) + (16:46 @3) + (12:31 @4) + (2:09 @5) 10.2 km (4:21 / km)
ahr:154 max:182 shoes: Nike Zoom Fly 3 #2

Track Session had planned to head out on the Avenue Branch line for some Fartlek-y style running but spotted Dan running on the track when I was about to start warming up. Good timing as he was just mid-warmup so hoped in to join his session.

3*(800,800,400,400), but legs gave up in the last set.

2:34, 2:43, 1:20, 1:19
2:42, 2:43, 1:15, 1:16
2:48, 1:11

Limited w/u and an easy mile warm down.

Enjoyed it.

Wednesday Jun 1, 2022 #

7 AM

Running 45:01 intensity: (2:18 @0) + (19:37 @1) + (15:27 @2) + (7:39 @3) 7.34 km (6:08 / km) +271m 5:11 / km
ahr:130 max:155 shoes: VJ IROC 22

Easy jogging on Eston Nab after having a cancelled site meeting.

Straight up to the Trig from Lackenby a lot steeper than I imagined, then headed along the crest for a bit before heading back on to the Eston Moor itself and dropping back down to Middlesbrough.
6 PM

Running 3:36 intensity: (24 @0) + (2:14 @1) + (58 @2) 0.81 km (4:28 / km)
ahr:117 max:137 shoes: Nike Zoom Fly 3 #2

Late warm up as per usual, though in reality I had more time than I realised given the race starts at 7:15 not 7:00.... I should be getting the hang of it by now surely.

Running 5:12 intensity: (11 @0) + (18 @1) + (15 @2) + (1:56 @3) + (1:24 @4) + (1:08 @5) 1.6 km (3:15 / km) +10m 3:09 / km
ahr:160 max:180 shoes: Nike Zoom Fly 3 #2

Monthly Mile 5.12
Good field which made it a big easier to work hard. Equal best time of the year.

Set off in behind the normal quick starter who didn't come back to me this time. Let Sparrow past at the top of the first hill as normal then a big group came through which I stuck in to work with for a bit. 1no. more guy came past just before the drop down and just pulled out enough to break the elastic which I couldn't close in on the home straight.
Legs were feeling a little weak again, a bit wobbly trying to run as hard as I was I think.

Running 11:47 intensity: (2 @0) + (46 @1) + (9:12 @2) + (1:47 @3) 2.3 km (5:08 / km) +23m 4:53 / km
ahr:140 max:149 shoes: Nike Zoom Fly 3 #2

Warm down lap, slow and stumbly. Lungs not too happy but better than normal.

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