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Training Log Archive: Mal

In the 31 days ending Dec 31, 2012:

	activity	#	time	miles		km		+m		load
	Running	19	15:39:04	126.51	(7:25)	203.6	(4:37)	2135		772.7
	Orienteering	6	8:28:25	45.77	(11:06)	73.66	(6:54)	1395	156c	433.6
	S and C	9	5:12:00							116.8
	Fell running	1	1:09:35	8.79	(7:55)	14.15	(4:55)	554		65.0
	Total	35	30:29:04	181.07		291.41		4084	156c	1388.1
	[1-5]	30	27:38:04
averages - sleep:8.5 weight:80.8kg

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Monday Dec 31, 2012 #

12 PM

S and C (Flexibility) 30:00 [0]

Standard

6 PM

Running 45:00 [3] 10.36 km (4:21 / km) +81m 4:11 / km
shoes: Asics GT-2170

Easy jog around Whickham and Sunniside....Felt really good despite all the niggles after yesterday
Did 7*25s strides (35s) to finish off around the estate

Sunday Dec 30, 2012 #

Orienteering warm up/down 22:00 [3] 3.65 km (6:02 / km) +5m 5:59 / km
shoes: Inov-8 X-talons 212

Jog to the start before
Loop between the finish and start afterwards...hamstrings very sore

Orienteering race 1:01:06 [5] *** 9.8 km (6:14 / km)
25c shoes: Inov-8 X-talons 212

Strensall Common Brown
Enjoyed it despite the cold feet, navigation was pretty solid a few little misses pleased. Disappointed to miss the hour just

Thursday Dec 27, 2012 #

11 AM

Fell running warm up/down 22:45 [3] 3.15 km (7:13 / km) +140m 5:55 / km
shoes: Inov-8 X-talons 212

Jog up to the start area then a few little out and backs then saw a friendly face jogging up the hill (Josh) so did a little loop with him
Jog back along the course afterwards to cheer people in and warm-down quads feeling pretty battered from the hard surfaced descents

Fell running race 46:50 [5] 11.0 km (4:15 / km) +414m 3:35 / km
shoes: Inov-8 X-talons 212

Guisborough Woods Fell Race
Started off strongly then eased to a comfortable pace in 6th with a bit of a gap to the first 5 and Josh, Shelf and a few others a little behind, did the first lap (4.6km 170m) in 18:30 then Shelf came passed at the start of the second lap and quickly distanced me but then didn't gain much after that. Felt terrible after the second steep climb and the two other guys started to gain up all the hills. Though reached the top of the main hill with a bit of a cushion and knew I could out descend them.
Finished 7th about 2mins down I think?

C • fell 4

Wednesday Dec 26, 2012 #

5 PM

Running 28:15 [3] 6.54 km (4:19 / km) +60m 4:08 / km
shoes: Asics GT-2170

Easy loop round Sunniside.
Threw in a 500m downhill tempo and 200m uphill effort to get the legs turning over before tomorrow

Sunday Dec 23, 2012 #

11 AM

Running 20:00 [3] 3.8 km (5:16 / km) +80m 4:46 / km
shoes: Asics GT-2170

Easy loop round Plessey with MikeS. Very wet and slippy

1 PM

Orienteering warm up/down 2:00 [3] 0.4 km (5:00 / km) +5m 4:42 / km
shoes: Inov-8 X-talons 212

Jog to and from the car

Orienteering 41:30 [3] *** 6.9 km (6:01 / km) +40m 5:51 / km
20c shoes: Inov-8 X-talons 212

Bit of technique training on Druridge Links
Tricky without controls as it took me a bit to work out exactly where I was on the 2.5m contours. Had to skip a few controls out that I planned to do due to Cows again....I really dislike them and don't trust them!

Friday Dec 21, 2012 #

10 AM

Note

Helping map a little bit of Killingworth Lake

4 PM

S and C (Stretching) 50:00 [0]

Usual X2 to make up for not doing more this week. Also to stretch my calf which has been hurting today

7 PM

Running long 1:42:45 [3] 23.05 km (4:27 / km) +337m 4:09 / km
shoes: Asics GT-2170

Decided to do my long run today
Ran out to Newcastle again via the Tyne Bridge then did a lap of the town moor. To my old school then down to Scotswood and back via Blaydon and Whickham Bank. Fun but my quads, hamstrings and thighs have seized up a little

Thursday Dec 20, 2012 #

Running warm up/down 21:00 [3] 4.75 km (4:25 / km) +10m 4:22 / km
shoes: Asics GT-2170

Easy jog down to Blaydon, though very quick apparently
8*25sec strides after the session to warm down

Running (Progression) 51:08 [4] 11.0 km (4:39 / km) +45m 4:33 / km
shoes: Asics GT-2170

Due to the horrible weather all day there was only 5 of us out so the plan was just to get some miles in. Pushed on slightly to continue with the progression. Fairly low end though
5.25
5.10
4.59
4.52
4.49
4.59 (hill)
4.34
4.25
4.13
3.58
3.45

Worringly my calf (R) has dveloped a bit of niggle, need to remember to stretch it out a bit

Wednesday Dec 19, 2012 #

Note
(rest day)

Legs feeling a bit ruined still

Tuesday Dec 18, 2012 #

9 AM

Running 31:30 [3] 6.12 km (5:09 / km) +140m 4:37 / km
slept:9.5 weight:81kg shoes: Asics GT-2170

Run down to the track and back knew after about 5mins my legs felt a bit crap. Running back home was hard

Running intervals 10:00 [5] 2.65 km (3:46 / km)
shoes: Asics GT-2170

Wanted to do 4*2km but my legs felt naff so managed 1 rep and then 165m of the second one.
6:23 (3:11mins/km)

6 PM

Running 11:05 [3] 2.2 km (5:02 / km) +25m 4:46 / km
shoes: Asics GT-2170

Jog up to the end of Broom Lane before
Jogaround the estate afterwards

Running 30:30 [5] 6.84 km (4:28 / km) +45m 4:19 / km
shoes: Asics GT-2170

Went and did the rest of the session I tried this morning. Felt naff again but got it done. Did a loop around the block then went out to the other side of Whickham and back along the high street. Hard work but tried to keep it strong, the inclines felt tough.
Times:
6:59
7:15
7:14

Monday Dec 17, 2012 #

11 AM

S and C (Circuits) 22:00 [3]
slept:9.5 weight:81kg

Core feels pretty spent today

5 PM

Running (Recovery) 1:02:30 [3] 13.6 km (4:36 / km) +200m 4:17 / km
shoes: Asics GT-2170

Sunniside-Lobley Hill Loop then down to Blaydon and back up Whickham Bank. 8*25s strides thrown in at the end. Legs felt really good actually

Sunday Dec 16, 2012 #

10 AM

Orienteering warm up/down 4:00 [3] 0.6 km (6:40 / km) +20m 5:43 / km
slept:7.0 shoes: Inov-8 X-talons 212

Jog from the car to the start

Orienteering long 1:41:30 [3] *** 10.2 km (9:57 / km) +446m 8:10 / km
25c shoes: Inov-8 X-talons 212

WOC Classic Selection Race on Holme Fell
Took it very easy just enjoying the terrain and trying to make the map work. Made a few little errors, probably amounting to ~2mins. Found it quite hardon the open fell with the fog down to quite identify key features. Enjoyed it, especially the woods which I hadn't been in before. Sacked it in after the phi loop as I'd already been in the areas so wouldn't have gained much apart from a few extra km.
12.2km (8:19mins/km)

Saturday Dec 15, 2012 #

11 AM

Running warm up/down 29:55 [3] 6.12 km (4:53 / km) +120m 4:27 / km
slept:9.5 weight:81kg shoes: Asics GT-2170

Down to the track and back, felt awful going up Whickham Bank especially the top bit my quads were burning

Running race 9:25 [5] 3.0 km (3:08 / km) +5m 3:07 / km
shoes: Asics GT-2170

3km Timetrial at the track, had planned to continue on to 5km but felt a bit tired
Splits:
2.57mins 2.57mins
3.12mins 6.09mins
3.16mins 9.25mins

~25secs taken off my p.b. and pleased to get under 9:30. The track was a little soft in places so could maybe go quicker still. Also if I paced the first km a little better it would probably have been quicker. Roll on 9:15

C • good, training well pays of... 1

- Splits

Friday Dec 14, 2012 #

Note
(rest day)

:) Mapping Northumbria Uni

9 PM

S and C (Flexibility) 29:00 [0]

Thursday Dec 13, 2012 #

10 AM

S and C (Flexibility) 29:00 [3]
slept:9.0 weight:81kg

7 PM

Running (Harriers) 35:45 [3] 7.6 km (4:42 / km) +20m 4:39 / km
shoes: Asics GT-2170

Blaydon Harriers run out to Newburn and back, small group due to the cold probably

Running tempo 9:45 [4] 2.9 km (3:22 / km) +15m 3:17 / km
shoes: Asics GT-2170

Tempo loop around the Newburn Park. Tried to run it reasonably hard but didn't have much for company. Legs didn't feel as good as Tuesday or last night but still pretty good

Wednesday Dec 12, 2012 #

9 AM

Running 35:00 [3] 7.2 km (4:52 / km) +53m 4:41 / km
slept:8.0 weight:81kg shoes: Asics GT-2170

Easy out and back from my Grandparents up to Hamsterley
Threw in 6*25s (35s) to finish off
Feeling a little tired in the legs on the way back

4 PM

Running long 1:30:00 [3] 20.8 km (4:20 / km) +262m 4:04 / km
shoes: Asics GT-2170

Intended to run out to the holy land (St. James') via Redheugh Bridge and back but arrived there far quicker than expected (30mins) so did a loop around town, Monument, Grey Street, Tyne Bridge, Sage, Millenium Bridge and Swing Bridge then came back along the river to the Metro Centre and up Duckpool. Got back to home 5mins before time so had to do a loop around the estate
Running just feels too easy at the minute?

Tuesday Dec 11, 2012 #

8 AM

Running 33:20 [3] 6.5 km (5:08 / km) +140m 4:38 / km
shoes: Asics GT-2170

As I'm busy this afternoon decided to go out and do some pre-breakfast intervals. Wanted to do the loop up to Newburn and back but it was very very icy so stopped in at the track insteadand had a gander round there.

Run back from the track afterwards where I stacked it on the ice and now my knee has seized up quite bad

Running intervals (Threshold) 38:15 [4] 10.15 km (3:46 / km) +8m 3:45 / km
shoes: Asics GT-2170

4*2km (3mins recovery) again though this time on a gravel track
Found this quite hard mentally as I hate track running its just so boring! Though I'm really pleased with the times and its also a new 10km p.b. beating saturdays old 10km p.b.
Times
6:31mins (3:15mins/km)
6:32mins (3:16mins/km)
6:19mins (3:09mins/km)
6:22mins (3:11mins/km)

Definately should be getting 3km and 5km p.b. this season if this session is anything to go on.
3km : 09:49
5km : 17:01
10km : 36:59

9 PM

S and C (Flexibility) 29:00 [0]

Standard

C • 29 minutes... 2

Monday Dec 10, 2012 #

7 AM

Running (Recovery) 37:00 [3] 7.0 km (5:17 / km) +82m 5:00 / km
slept:8.0 shoes: Asics GT-2170

Jog around Whickham to drop cards off.
Finished with 6*25s strides 35s recovery

7 PM

S and C (Circuits) 40:00 [4]

Seemed harder this week with noone around and no music

Sunday Dec 9, 2012 #

11 AM

Orienteering warm up/down 23:45 [3] 4.11 km (5:47 / km) +95m 5:11 / km
slept:8.5 shoes: Inov-8 X-talons 212

Out from the St Cuthberts Cave car park then trot though the woods and out to the field to the start.
Jog back from the finish feeling dead on my feet

Orienteering 1:23:57 [4] *** 10.5 km (8:00 / km) +390m 6:45 / km
28c shoes: Inov-8 X-talons 212

JK 2009 M20E Classic course
First time I've ran the whole course since the event. The map is still good bar a few things. Detchant was probably the worst part of the area in terms of grot.
Legs feeling very tired/sore from the previous two days of running....they aren't used to road running

C • Detchant 1

M20E - Splits

Saturday Dec 8, 2012 #

1 PM

Running warm up/down 40:55 [3] 8.04 km (5:05 / km) +135m 4:42 / km
slept:10.0 weight:80kg shoes: Asics GT-2170

Ran down to the lake to do a session but it was clear that was not going to be a good idea as it was mega icy so ran down to Dunston instead.
Run back from Blaydon, was hating Whickham Bank

Running intervals (Threshold) 41:20 [4] 10.0 km (4:08 / km) +74m 3:59 / km
shoes: Asics GT-2170

4*2km ~3mins recovery
Instead of running it round the lake ran it on a Blaydon Harriers loop, did the bridges run. To the Swing Bridge in town and back up the north bank in to the wind back to Redheugh Bridge. Also took a wrong turn and ended up in some scummy council estate (not the city centre) that would be pretty good if mapped.
Times:
7:08mins (3:34mins/km)
6:57mins (2:28mins/km)
7:24mins (3:42mins/km)
7:22mins (3:41mins/km)

Definately set off to quick though didn't really know how to pace this session as its the first time I've done it on roads

Need to remember to stretch tonight

4 PM

S and C (Flexibility) 33:00 [0]

Standard

Friday Dec 7, 2012 #

7 PM

Running tempo (Timetrial) 17:01 [5] 5.0 km (3:24 / km) +30m 3:18 / km
shoes: Asics GT-2170

Set off to do a 30min progression run but set off a bit quick so decided to keep going and see how quick I could do 5km. Gradual uphill for the first 2.5km in to Sunniside from Whickham then a steeper downhill for the second finishing with a little kick up at a hill back in to Lobley Hill. Thus its not a 5km pb though its probably equivalent to about 17:15 on a track or parkrun. Was going to do parkrun tomorrow but I think it may be icy
KM splits
03:31 03:31
03:42 07:13 (Main Hill)
03:30 10:43
03:05 13:48
03:13 17:01

Running 14:10 [3] 2.63 km (5:23 / km) +63m 4:49 / km
shoes: Asics GT-2170

Easy jog back from Lobley Hill

Wednesday Dec 5, 2012 #

Note

Not feeling great today and got a lot of work to do before I go home for Christmas

Tuesday Dec 4, 2012 #

5 AM

Running 1:00:00 [2] 9.0 km (6:40 / km)
shoes: Inov-8 X-talons 212

Erm.........

C • drunk run 7

Monday Dec 3, 2012 #

S and C (Circuits) 50:00 [3]
shoes: Asics GT-2170

Warm-up and Circuits
Again felt tough

7 AM

Running 29:30 [3] 5.95 km (4:57 / km) +85m 4:38 / km
slept:8.0 shoes: Asics GT-2170

Twas a bit dark out this morning so decided to stick to the roads. Out to Crosspool, Ranmoor, Goodwin and home.
Threw in 5*25s strides on Marlborough Road

5 PM

Running 4:00 [3] 0.8 km (5:00 / km) +20m 4:27 / km
shoes: Asics GT-2170

Slow jog down to Circuits

Sunday Dec 2, 2012 #

Orienteering warm up/down 40:15 [3] 7.5 km (5:22 / km) +40m 5:14 / km
slept:10.5 shoes: Inov-8 X-talons 212

Jog through the park to the start and back from the finish

Orienteering (Technique) 1:02:22 [4] *** 11.1 km (5:37 / km) +124m 5:19 / km
25c shoes: Inov-8 X-talons 212

Had planned to do some classic training but ran out of map to plan it in. Still got a good 10km straight line in I think which was good. Didn't make (m)any mistakes just a few hesitations where I was a bit unsure of whether or notI had found the correct feature. Had JackW starting 3mins behind me and camethrough the phi loop at the same time as him but he wasn't very far behind me (~1min?). Rapid area but again a bit minging in places especially one section

Saturday Dec 1, 2012 #

Orienteering warm up/down 21:00 [3] 3.0 km (7:00 / km) +40m 6:34 / km
slept:5.0 shoes: Inov-8 X-talons 212

Jogging to and from the car

Orienteering 45:00 [3] *** 5.9 km (7:38 / km) +190m 6:34 / km
33c shoes: Inov-8 X-talons 212

Bit of a slow trains session with JackW and the Retarded Owl on Canklow. Not feeling my best today and made a few mistakes though got the majority pretty well and flowed quite well. It felt good to get out with a map for a bit, even though the area was a bit minging in places

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