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Training Log Archive: Mal

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m	load
	Running	23	17:21:15	139.01	(7:29)	223.71	(4:39)	3074	882.1
	S and C	14	8:33:00						225.0
	Orienteering	3	3:48:53	17.36	(13:11)	27.94	(8:12)	881	200.6
	Cycling	3	45:00	11.43	(3:56)	18.4	(2:27)		33.0
	Total	34	30:28:08	167.8		270.05		3955	1340.6
	[1-5]	27	27:05:08
averages - weight:80.5kg

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Thursday Jan 31, 2013 #

Orienteering warm up/down 3:00 [3] 0.7 km (4:17 / km) +15m 3:52 / km
shoes: Inov-8 X-talons 212 2013

Jog to the stat and back from the finish

Orienteering (Night) 47:00 [3] 5.2 km (9:02 / km) +60m 8:33 / km
shoes: Inov-8 X-talons 212 2013

Night-O at Hugset
Good little course. Though the control tapes weren't very visible so lost a lot of time at the feature trying to check if I was right or not. Also don't have a clue what happened on 11, don't know where I ended up

Wednesday Jan 30, 2013 #

Note
(sick) (rest day)

Hmmm didn't sleep that well again last night and woke up feeling exhausted again. Odd! Going to take it very easy to try get over it by the weekend

Tuesday Jan 29, 2013 #

Note
(rest day)

Feeling really tired since my exams finished...

Monday Jan 28, 2013 #

Running 47:50 [3] 10.9 km (4:23 / km) +120m 4:10 / km
shoes: Asics GT-2170

Easy but felt really naff.
Down around the Metro Centre. Then strides down Handy drive to Dunston and an effort up Dunston Bank. Was moving well though just didn't feel like normal.

Saturday Jan 26, 2013 #

Note
(rest day)

Feeling tired today and finished exams so though I'd celebrate by having a day off. Also didn't sleep too well last night and its rather minging outside

Friday Jan 25, 2013 #

Cycling warm up/down 15:00 [2] 3.5 km (4:17 / km)
shoes: Asics GT-2170

Easy warm-up on the bike

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

Did Trebs session with him...harder than normal

Thursday Jan 24, 2013 #

Running warm up/down 19:00 [3] 4.0 km (4:45 / km) +80m 4:19 / km
shoes: Asics GT-2170

Was going to do the session on the roads but felt tired from yesterday and it was cold so ran down to the gym
1km warm-up before on the treadmill

1.4km warm-down on the treadmill
Jog home, feeling wierd. My head was getting ahead of my body.

Running tempo 22:30 [5] 6.0 km (3:45 / km)
shoes: Asics GT-2170

Progression run on the treadmill. Paces:
4:10
4:00
3:50
3:40
3:30
3:20
Feeling hard towards the end

S and C (Flexibility) 15:00 [1]
shoes: Asics GT-2170

Stretch
Squats
Rolling

Wednesday Jan 23, 2013 #

Running 1:23:30 [3] 14.6 km (5:43 / km) +200m 5:21 / km
shoes: Inov-8 X-talons 212

Dark Peak Club run....
Bit of an epic this week, not many people and icy roads meant we went off road. Up to Stanage Pole via the back of the reservoirs then along Stanage. Back around the road to Burbage Mines and back to the sportsman via the end of the conduit. Headtorchless night run, quite fun. Hard work in the snow though, will be feeling it tomorrow. will probably have to hit the gym to do my progression run ths week

Tuesday Jan 22, 2013 #

Running warm up/down 14:00 [3] 2.5 km (5:36 / km)
shoes: Asics GT-2170

Down to Goodwin via CharlWard's then 5mins on the treadmill
5mins on the treadmill afterwards

Running intervals 27:00 [5] 7.0 km (3:51 / km)
shoes: Asics GT-2170

6*3mins(90s) on the treadmill as it was snowy outside. Had aimed to do them at 3min/km, but realised after 3 it was unlikely I was going to manage all 6 so slowed down a bit. Distances:
1.00km (3:00min/km)
1.00km (3:00min/km)
1.00km (3:00min/km)
0.86km (3:30min/km)
0.88km (3:25min/km)
0.88km (3:25min/km)

Boring, boring, boring but had to be done.

S and C (Gym) 30:00 [2]
shoes: Asics GT-2170

Getting my core in this week. Minimal to be honest as I was feeling quite wiped out from the running

Monday Jan 21, 2013 #

Running 35:00 [3] 7.4 km (4:44 / km) +155m 4:17 / km
shoes: Inov-8 X-talons 212 2013

Down to my exam in Hillsborough in the snow
Back up to Crookes for a shop

Sunday Jan 20, 2013 #

Note
(rest day)

Revision Day :/

Saturday Jan 19, 2013 #

Running warm up/down 30:00 [3] 5.5 km (5:27 / km) +100m 5:00 / km
shoes: Inov-8 X-talons 212

Down to Endcliffe Park
Back feeling very tired for some reason?

Running 14:50 [4] 3.3 km (4:30 / km) +20m 4:22 / km
shoes: Inov-8 X-talons 212

Did half of snowy Parkrun (8:55, 3:34mins/km) felt a crap so stopped. Then had a jog around the field

Friday Jan 18, 2013 #

Running warm up/down 12:00 [3] 2.2 km (5:27 / km)
(rest day) shoes: Asics GT-2170

Jog down to Goodwin with Treb
Little loosener on the treadmill at the end

Cycling warm up/down 15:00 [3] 7.0 km (2:09 / km)
(rest day) shoes: Asics GT-2170

A warm warm up out the snow to get some feeling back

S and C 1:00:00 [2]
(rest day) shoes: Asics GT-2170

Easy in the Gym again. Dropped the weight and increased the reps this week.
Lots of rolling

Thursday Jan 17, 2013 #

11 AM

S and C (Flexibility) 26:00 [0]

5 PM

Running warm up/down 15:40 [3] 2.92 km (5:22 / km) +84m 4:41 / km
shoes: Asics GT-2170

Down to Broomhill with the rest of the centre of excellence
Back up from Uni via Weston Park and Rajput. Really nice running through Weston Park in the snow feeling miles from anything for a few minutes :)

Running tempo 32:00 [4] 8.0 km (4:00 / km) +55m 3:52 / km
shoes: Asics GT-2170

6km Progression run along Fulwood then all the way down Eccy Road and back up to Collegiate
Set off too fast and couldn't get the pace to slow down for some reason in the first km. Then ran the rest right, felt really good tonight. Cruising down Eccy road picking the pace up felt easy. Had to push a little harder in the last km though. Splits:
3:50
4:04
3:55
3:40
3:35
3:31

Little jog to loosen off then 7*25s(35s) strides

Wednesday Jan 16, 2013 #

8 AM

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

6 PM

Running long 1:11:50 [4] 16.01 km (4:29 / km) +330m 4:04 / km
shoes: Asics GT-2170

Dark Peak Road Run
Icy out so towards Netheredge, we were slightly late due to the inside of the windscreen being frozen so missed the main group just. Though we must have overtaken them on the way down Stumperlowe. Then across Porter and up to the old Fire Station on Ringinglow, down to Eccy road then a loop through Netheredge and back to Hunters Bar then up past Endcliffe and Ranmoor on to Tom Lane and back. Not as much regrouping this week in the small group of three except after the hills

Tuesday Jan 15, 2013 #

8 AM

Running warm up/down 14:22 [3] 3.0 km (4:47 / km) +74m 4:16 / km
shoes: Asics GT-2170

Cruising down the hill to Shalesmoor past the depressed students trudging into Uni to revise like should have been.
Slow pootle back up Springvale

Running intervals 40:00 [5] 8.9 km (4:30 / km) +90m 4:17 / km
shoes: Asics GT-2170

Numeracy seems to have failed me at the minute, I had planned to do 7*3mins (90s) though I ended up doing a 4min rep for one of them somehow?

Pre-breakfast intervals XD
All the way along Infirmary Road, loop of Malin Bridge and Hillsborough Park then back in the light snow flurry. Distances:
0.81km (3:44mins/km)
0.83km (3:38mins/km)
0.84km (3:34mins/km)
0.86km (3:30mins/km)
0.86km (3:29mins/km)
1.07km (3:43mins/km) (4min)
0.86km (3:31mins/km)
It appears I gradually warmed up during this which is nice, the 4min one was a bit slower than the rest as it was uphill through Hillsborough.
Then finished off with 7*25s (35s) strides to the end of infirmary Road and up to Blake Street.

Despite not wanting to venture outside this morning it was actually quite nice and felt pretty good after feeling drained yesterday

Monday Jan 14, 2013 #

S and C (Circuits) 45:00 [3]
shoes: Asics GT-2170

Tired today, was going to go for a run today but spent the majority of it revising :(

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GT-2170

Down to Goodwin then circuits warm-up

Sunday Jan 13, 2013 #

Orienteering warm up/down 24:00 [3] 3.84 km (6:15 / km) +176m 5:05 / km
shoes: Inov-8 X-talons 212 2013

Jog up to the start
Jog back with Baba, ChrisL and Amanda

Orienteering race 1:31:53 [5] 10.7 km (8:35 / km) +255m 7:40 / km
shoes: Inov-8 X-talons 212 2013

YHOA Champs..Big Moor Black
Was going really well ~30s behind Crickmore at no.16 then thought 18 came after 16. Lost about 9mins doing this which would have put me comfortably second. Disappointing though I know I'm fit enough now, just got to get the nav right

New shoes were really good

C • Good going 8

Saturday Jan 12, 2013 #

Running 23:25 [3] 4.51 km (5:12 / km) +80m 4:46 / km
shoes: Asics GT-2170

Easy loop run with Treb to Blake Street
Jog back up Springvale

Running hills 9:39 [5] 1.9 km (5:05 / km) +105m 3:59 / km
shoes: Asics GT-2170

5*Blake Street
54
57
59
58
59
With ~60s jog down
Treb was about 2/3s ahead of me on every one

Friday Jan 11, 2013 #

Cycling 15:00 [2] 7.9 km (1:54 / km)
(rest day) shoes: Asics GT-2170

Turning the legs over down the gym

S and C 55:00 [1]
(rest day) shoes: Asics GT-2170

Easy down the gym telling Treb what to do
Keeping the weights light and lost of foam rolling

Running 5:00 [2] 1.0 km (5:00 / km)
(rest day) shoes: Asics GT-2170

Easy jog to cool down

Thursday Jan 10, 2013 #

Running warm up/down 14:35 [3] 2.92 km (5:00 / km) +80m 4:24 / km
shoes: Asics GT-2170

Down to Infirmary Road
Back from Addy Street

Running tempo (Progression) 36:30 [4] 8.43 km (4:20 / km) +96m 4:06 / km
shoes: Asics GT-2170

7*1km progression run
Along Infirmary road around Hillsborough then a loop around Malin Bridge then back along Infirmary Road
4:20
4:13
4:08
4:05
4:00
3:51
3:45

Then 8*25s strides to finish off

Feeling alright, not as good as yesterday though. The 5 and last km were feeling hard.

Wednesday Jan 9, 2013 #

8 AM

S and C (Flexibility) 28:00 [0]

6 PM

Running 1:14:21 [3] 16.3 km (4:34 / km) +414m 4:03 / km
weight:79kg shoes: Asics GT-2170

DPFR Club run
First for a while and managed to drag Treb along. Down Lodge Lane then along the bottom and up in to Stannington, down to Malin Bridge then up through some estate in Loxley. Along to Spout Lane then over Stannington and back up Lodge Lane.
Running well again and legs don't feel too bad now, going to try go along to this more often, though may start early morning jogging again to get a bit more time in.

9 PM

S and C (Flexibility) 28:00 [0]

Loosening off after the run

Tuesday Jan 8, 2013 #

Running warm up/down 13:10 [3] 2.32 km (5:41 / km) +100m 4:40 / km
shoes: Asics GT-2170

Up to the top of Lydgate Lane
Back to Crookes from Broomhill

Running intervals (Threshold) 36:00 [5] 8.6 km (4:11 / km) +95m 3:58 / km
weight:82kg shoes: Asics GT-2170

8*3mins (90s) with Treb
Feeling really good tonight. Distances:
0.85km (3:34mins/km)
0.81km (3:44mins/km)
0.83km (3:43mins/km)
0.97km (3:06mins/km)
0.85km (3:32mins/km)
0.99km (3:02mins/km)
0.84km (3:34mins/km)
0.87km (3:27mins/km)

Pretty consistent and going better than last week on these

C • Pretty consistent?? 3

Monday Jan 7, 2013 #

Running 21:23 [3] 4.6 km (4:39 / km) +46m 4:26 / km
shoes: Asics GT-2170

Easy with Treb....Lydgate, Ranmoor, S10

S and C 55:00 [3]
shoes: Asics GT-2170

Gym pump with Treb....probably destroyed my muscles
Finished with a bit of rolling

Sunday Jan 6, 2013 #

2 AM

Running 4:42 [3] 1.07 km (4:24 / km) +52m 3:32 / km

Easy loop around Hathersage....feeling a bit rough

3 PM

Running long 1:30:45 [3] 18.94 km (4:47 / km) +419m 4:19 / km
shoes: Asics GT-2170

Long loop around Sheffield. Crookes, Sandygate up to Lodge Moor then across to Ringinglow and down the Long Line. All the way down Eccy Road and home from Hunters Bar. Feeling crap on the hills, much tougher than in Newcastle

Saturday Jan 5, 2013 #

Running 16:50 [3] 3.4 km (4:57 / km) +13m 4:51 / km
shoes: Asics GT-2170

Jog from Gosforth over to Parkrun and back

Running race 17:04 [5] 5.03 km (3:24 / km) +21m 3:19 / km
shoes: Asics GT-2170

Newcastle Town Moor Parkrun 1st (5km in 16:55 off Garmin)
Didn't see anyone I knew on the startline bar Brignall. Though a few people looked quite good, set off at a good pace and after about 300m was by myself. Quite grateful for the bike infront to give me something to aim for as I had no one to run with really. Twas a bit dissapointing in that respect, think I have more time in me
Splits:
3:14
3:22
3:24
3:35
3:21

Not really sure why km4 was so slow?

C • Km4 1

Friday Jan 4, 2013 #

S and C (Flexibility) 28:00 [0]

Thursday Jan 3, 2013 #

Running warm up/down 38:00 [3] 7.46 km (5:06 / km) +45m 4:57 / km
shoes: Asics GT-2170

Blaydon Harriers
Out to Newburn Business Park and back

Running 18:00 [5] 4.4 km (4:05 / km) +10m 4:03 / km
shoes: Asics GT-2170

6*2mins (1min) around Newburn Business Park felt pretty good despite feeling naff at home. Had planned to do a progression run but the group decided to do a bit of a session, warmed to the idea during the warm-up
Really pleased with my consistency tonight. Distances:
0.61
0.61
0.62
0.62
0.62
0.63

10 PM

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

Wednesday Jan 2, 2013 #

11 AM

Running 1:08:34 [3] 16.0 km (4:17 / km) +55m 4:13 / km
shoes: Asics GT-2170

Felt pretty tired when I woke up so decided that a downhill run would be best so got dropped off at the top of the moors and aimed to run down to my grandparents though vastly overestimated the distance and got about 60% of the way before deciding I was rather tired so walked for a bit

Running 22:00 [3] 4.15 km (5:18 / km) +20m 5:11 / km
shoes: Asics GT-2170

Then realised I was a lot further from home than I thought so had to attempt a run for a bit so it wouldn't take as long. Then felt really dizzy and faint so walked the rest of the way...don't think I ate enough before this

10 PM

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

Loosening up after the last few days

Tuesday Jan 1, 2013 #

7 AM

Running warm up/down 10:15 [3] 2.15 km (4:46 / km) +15m 4:36 / km
shoes: Asics GT-2170

Jog to the end of Broom Lane
Jog home via the park

Running 31:30 [3] 6.8 km (4:38 / km) +100m 4:19 / km
shoes: Asics GT-2170

7*3mins (90s)
Didn't feel super spritely today. Felt I was working quite hard but wasn't moving great.
Distances
0.81km
0.85km
0.94km
0.90km
0.73km
0.80km
0.78km

12 PM

Note

4hr new years day walk in to the Arctic atop Helvellyn, was freezing couldn't stop shivering as I was walking.
No wonder I felt mildly hypothermic...windchill was -10 on top

4 PM

Orienteering warm up/down 9:00 [2] 1.0 km (9:00 / km) +100m 6:00 / km
shoes: Inov-8 X-talons 212

Run up to the start from the car, getting some wierd looks from the people in the youth hostel thing
Jog down from the finish afterwards

Orienteering 54:00 [3] 6.5 km (8:18 / km) +275m 6:51 / km
shoes: Inov-8 X-talons 212

Night-O on High Rigg
Did my mums old course, which was about as much as I could manage I feel.
Navigated pretty well a few little misses and one time where I misplaced myself.
Tired on the hills, but just cruising. Twisted my ankle a bit about halfway round but the repeated drenchings in cold water helped to run it off, icing now

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