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Training Log Archive: Mal

In the 31 days ending Dec 31, 2009:

activity	#	time	miles		km		+m				load
Running	10	9:40:59	61.48	(9:27)	98.95	(5:52)	747				486.4
Orienteering	4	3:40:17	17.66	(12:28)	28.42	(7:45)	240	21 /	23c	91%	197.7
Other	2	2:28:00	6.13	(24:09)	9.86	(15:00)	710				106.2
S and C	1	1:00:00									36.0
Cycling	1	30:00	18.7	(1:36)	30.09	(1:00)					27.5
Swimming	1	20:00	0.31	(1:04:22)	0.5	(40:00)					14.0
Total	16	17:39:16	104.28		167.83		1697	21 /	23c	91%	867.8

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Wednesday Dec 30, 2009 #

Swimming 20:00 [2] 0.5 km (40:00 / km)

With Kirstin and Karen. Messed about quite a bit but counted the proper training.

Tuesday Dec 29, 2009 #

Running (Terrain-ing :P) 51:11 [3] 7.2 km (7:07 / km)
ahr:141 max:160 shoes: Walshes 3

In Lanton Woods with Kirstin.
Felt shit, kirstin was running away from me all the way round, I was dying on my feet. I'm defo ill.

Getting a bit depressed at the minute by it as I'm ill then I recover for a week, thenI'm ill again then I recover again

Monday Dec 28, 2009 #

Orienteering 30:29 [5] 4.8 km (6:21 / km)
shoes: Falcons A

Hoogmanay Hooey
Kirstin beat me :( but I was ill, sniffly for a few days after it and absolutly knakered.

Made some bad mistakes considering I know the area so well, took stupid routes mainly.

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)

Up to the toilets and back before I started

Saturday Dec 26, 2009 #

Other 2:15:00 [2] 7.4 km (18:15 / km) +710m 12:20 / km
shoes: Walshes 3

Went up Helvellyn from Thirlspot with my mum.
Full Winter weather conditions, felt rather under-prepared with walshes on when everyone was wearin crampons. Got upto the summit ridge in a white out and blizzard conditions. Not many people seemed to get up, we must just be fool-hardy. Got a bit jelous when I got down as I saw a runner setting off, but then it started raining :P.

Thursday Dec 24, 2009 #

Running long 1:30:00 [3] 15.5 km (5:48 / km) +191m 5:28 / km
ahr:158 max:171 shoes: Innov8's

Nice and snowy run. Went up to the mast, beyond it then down to Fellside road. Went into gibside estate the back way, and down through the grounds. Across the river Derwent at Rowlands Gill and down the Derwent Walk then up to Fellside estate and home past comp.
Lots of virgin snow out there, and ran through a snow storm

Wednesday Dec 23, 2009 #

Running warm up/down 3:30 [3] 0.75 km (4:40 / km)
ahr:157 max:171 shoes: Asic GT 2140

Running to the gym fpr a pre-breakfast session. Still pretty icy on the footpaths

Cycling tempo 20:00 [5] 12.9 mi (1:33 / mi)
ahr:159 max:180 shoes: Asic GT 2140

Two minutes easy to warm my legs up. Then did the cardio setting on the bike down the gym, target HR was 162 so quite pleased my average is roughly right, pretty high resistance but it kept altering. Legs were burning quite a lot towards the end.

Cycling warm up/down 5:00 [3] 2.9 mi (1:43 / mi)
ahr:104 max:105 shoes: Asic GT 2140

To work the lactic out of my legs after the previous session. No resistance really

Running (Threshold) 30:00 [4] 3.9 mi (7:42 / mi)
ahr:171 max:187 shoes: Asic GT 2140

Treadmilling
Alternating between:
5mins @ 12mins/mile
5mins @ 6mins/mile

Good session but I was a bit disappointed the machine didn't go faster

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
ahr:124 max:133 shoes: Asic GT 2140

Cooldown sesion on the treadmill, hate it when you finish as my legs keep feeling there running or spinning for ages.

Other 13:00 [4] 2.46 km (5:16 / km)
ahr:153 max:180 shoes: Asic GT 2140

First time ever on this machine
Did 5mins on the most resistance (1.28km)
then 5mins on the least resistance (1.285km)

Tired quite quickly but enjoyed it

Cycling warm up/down 5:00 [2] 2.9 mi (1:43 / mi)
ahr:115 max:117 shoes: Asic GT 2140

Another short easy little resistance session before I left the gym

Running warm up/down 4:00 [3] 0.75 km (5:20 / km) +10m 5:00 / km
ahr:161 max:163 shoes: Asic GT 2140

Running home from the gym, felt so dizzy when I came out of the gym and all the way home hoping its because its so cold outside

Tuesday Dec 22, 2009 #

S and C 1:00:00 [1]

Few stretches on my legs as my hamstring is pretty sore from the run yesterday (should have warmed-up/down).
5mins crunches
5x1min plank
10mins stretching upper body

Running 34:13 [4] 6.56 km (5:13 / km) +43m 5:03 / km
ahr:160 max:172 shoes: Asic GT 2140

Usual loop upto Sunniside and back via broadway and Millfield.
Think I'm gradually getting better, felt my HR was round what it should have been and was able to predict it against effort.

Monday Dec 21, 2009 #

Running 1:07:11 [3] 9.21 km (7:18 / km) +140m 6:47 / km
shoes: Walshes 3

Steady run with Kirstin was fun except I fell over :(. But Kirstin got snowballed alot :P

Sunday Dec 20, 2009 #

Orienteering race 28:01 [4] 5.0 km (5:36 / km)
shoes: Falcons A

Plessey Xmas Extravaganza
Won the rampant reindeer again :P
Straigh forward as usual, just a jog around the usual sites really

C • plessey 2

Orienteering warm up/down 15:00 [3] 1.75 km (8:34 / km)
shoes: Falcons A

Friday Dec 18, 2009 #

Running 39:02 [3] 6.78 km (5:45 / km) +70m 5:28 / km
ahr:156 max:170 shoes: Asic GT 2140

Early morning run around Whickham, similar to last night. Had to drop a card off as well. Was right fun running in all the fresh snow :D

Thursday Dec 17, 2009 #

Running 38:22 [3] 6.75 km (5:41 / km) +25m 5:35 / km
ahr:148 max:164 shoes: Asic GT 2140

Jog around Whickham
Just gentle I'll try not to over-do it like last time

Sunday Dec 13, 2009 #

Orienteering race 1:02:47 [5] **** 8.52 km (7:22 / km) +240m 6:28 / km
spiked:21/23c shoes: Falcons A

Interland Selection on Beaudesert M18
Wasn't really expecting much as I'd been really chesty for the two previous days, so set off fast :P Had a really good run, but could tell I was lacking fitness especially towards the end. Came fourth, 6mins behind Tom F, 1min behind Pete and 20secs behind Bazil :( ohwell still really pleased

Orienteering warm up/down 20:00 [3] 1.75 km (11:26 / km)
shoes: Falcons A

To and from the start and back a couple of times

Wednesday Dec 9, 2009 #

Orienteering 22:00 [3] 2.1 km (10:29 / km)
(sick) shoes: Walshes 3

Short gaffled course in Dipton with Smyth

Orienteering 32:00 [3] 3.5 km (9:09 / km)
(sick) shoes: Walshes 3

Second short gaffled course with Smyth

Note
(sick)

Sick again :(

Thursday Dec 3, 2009 #

Running (Harriers) 44:30 [3] 8.55 km (5:12 / km) +20m 5:09 / km
shoes: Asic GT 2140

Run with Harriers to the start of the efforts. Out to Blaydon, down towards Scotswood then into the industrial park

Running intervals (Harriers) 15:00 [5] 2.1 km (7:09 / km)
shoes: Asic GT 2140

10 x 45/45s
Good session for me. Pushed all out at the start untill rep 6 then dropped back a bit 6-9 then beasted the last one. Really pleased with this session

Wednesday Dec 2, 2009 #

Running long 1:37:00 [4] 15.0 km (6:28 / km) +158m 6:09 / km
shoes: Innov8's

Long run around my grandparents with Smyth. Went up the Derwent Walk and cut off it at Ebchester. Then down to the Derwent and up through Park Wood. Left Smyth at the highest point I reached then ran out of the woods at Hollings Farm, then down through the fields to the Quarries. Went through them and along to Blackhall Mill via Broad Oak Farm. Then up to Hamsterly and back along the main road

Tuesday Dec 1, 2009 #

Running warm up/down (Harriers) 30:00 [3] 5.47 km (5:29 / km) +58m 5:13 / km
shoes: Asic GT 2140

Harrier warm up from club base to Dunston and onto the roundabout in the Teams

Running tempo (Harriers) 15:00 [5] 3.95 km (3:48 / km) +19m 3:42 / km
shoes: Asic GT 2140

Tempo at 90% of race pace pushed a bit too hard on the first bit (up and down the hill) and then slowed a bit on the flat afterwards. Was annoying as there was actually a guy my age there tonight and he beat me (grrrrr). Got a new target now though.

Running (Harriers) 17:00 [3] 3.6 km (4:43 / km) +13m 4:38 / km
shoes: Asic GT 2140

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