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Training Log Archive: Mal

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m	load
Other	9	34:00:00	31.69		51.0		3800	1224.0
Fell running	4	10:29:40	50.27	(12:32)	80.9	(7:47)	3360	503.7
Orienteering	6	8:07:36	43.68	(11:10)	70.3	(6:56)	2040	451.9
Running	6	4:27:48	35.78	(7:29)	57.58	(4:39)	636	221.3
S and C	5	2:30:00
Total	24	59:35:04	161.42		259.78		9836	2400.9
[1-5]	23	57:05:04

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Saturday Aug 31, 2013 #

Fell running 1:34:40 [3] 14.4 km (6:34 / km) +700m 5:17 / km
shoes: Inov-8 X-talon 212 2013B

With Millar and Wright on the way to Aviemore
Parked up the top of the Blair Atholl road and ran all the way up Carn Liath, incredibly windy! Then along the ridge to the col and down via the subsidiary peak off the side. Really really nice but the hard work on the up hurt my calves quite a bit. Need to go back and do the rest of the ridge....may be next year on my 5 week scotland trip?

Thursday Aug 29, 2013 #

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

Other (Mapping) 3:00:00 [1] 6.0 km (30:00 / km)

Back to Gosforth Park, sore legs which is worrying before tonight

Running warm up/down 24:00 [3] 4.25 km (5:39 / km) +16m 5:33 / km
shoes: Brooks Glycerin 11

Loop around the lake before and after

Running race 17:12 [5] 5.0 km (3:26 / km) +15m 3:23 / km
shoes: Brooks Glycerin 11

Watergate 5km 5th
2 laps of the lake, not a fast course with quite a few 'climbs' in, would have liked to get sub-17 but reckon it is probably equivalent to maybe 16:35-45ish?
Had very sore legs beforehand so wasn't sure how I'd get on. Set off and got to my pace at which point I realised I was ahead of everyone, woops, then some bloke came past after about 400m. A pair came past at ~1200m and 4th after the first lap. Was dying a bit on the fourth km and getting closed down but hit the top of the last incline and was able to put on a sprint finish.

Wednesday Aug 28, 2013 #

Other (Mapping) 3:00:00 [1]

Back to Gosforth Park

Running long 1:32:47 [3] 19.3 km (4:48 / km) +305m 4:27 / km
shoes: Saucony Ride 5

Lope around Newcastle....Redheugh, St James', Barrack Rd, Fenistan, Benwell Slums, Scotswood then back up a mega steep hill in to Whickham

Tuesday Aug 27, 2013 #

Running warm up/down 43:00 [3] 8.65 km (4:58 / km) +60m 4:48 / km
shoes: Saucony Ride 5

Out with the Harriers to the start of the session then back from Rowlands Gill with my old french teacher

Running intervals 20:00 [5] 4.64 km (4:19 / km) +60m 4:03 / km
shoes: Saucony Ride 5

The session was 2*8*90s but realised halfway through the first set that it would a 40min interval session which I did fancy so did the first 8 at a strong pace instead
0.49km
0.46
0.48
0.47
0.48
0.46
0.49
0.41 (big hill in Rowlands Gill)

Sunday Aug 25, 2013 #

Orienteering race 1:29:37 [4] 8.2 km (10:56 / km) +375m 8:54 / km
shoes: Inov-8 X-talons 212 2013

White Rose Day 2
Felt ok but managed to bin atleast 7mins on no.1 but was really sloppy throughout. Beat Cheggers and got my mug. Yay

Saturday Aug 24, 2013 #

Event: White Rose

Orienteering race 48:58 [4] 4.9 km (10:00 / km) +255m 7:56 / km
shoes: Inov-8 X-talons 212 2013

White Rose Day 1
Felt disgusting but didn't do too badly

Thursday Aug 22, 2013 #

Running 22:37 [2] 4.9 km (4:37 / km) +60m 4:21 / km
shoes: Saucony Ride 5

As per usual just ticking over. Either:
a) No motivation due to no races in the immediate future
b) Massive massive taper for the White Rose

Tuesday Aug 20, 2013 #

Other 1:00:00 [1]

Mapping Gosforth Park...Was going to go to the Harriers but really knackered and hungry after mapping for 5hrs. Enjoying my off season

Saturday Aug 17, 2013 #

Orienteering warm up/down 26:00 [3] 5.18 km (5:01 / km) +25m 4:54 / km
shoes: Saucony Ride 5

Parked in Gosforth and ran across the town moor with all the Park runners then continued on to the Laing Art Gallery
Trot back along the same route, calves a bit sore so stopped to walk the last few hundred metres

Orienteering 54:48 [4] 12.42 km (4:25 / km) +300m 3:56 / km
shoes: Saucony Ride 5

Newcastle and Gateshead City Centre 7.7km Straight line
Testing out an area for NATO around Northumbria University and the Quayside. Good area in the main with some nice tricky sections and a few landmarks.

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

Friday Aug 16, 2013 #

Running tempo 19:00 [4] 4.9 km (3:53 / km) +60m 3:39 / km
shoes: Saucony Ride 5

The usual loop but pushed the pace on a bit at the start and then continued it on to make it in to a tempo session. Wanted to check things out before tomorrow, ankle fine and legs ok but will need some work on them before they'll feel good again I think. Loop record though by a fair bit although never pushed it hard before

Running warm up/down 6:25 [3] 1.14 km (5:38 / km)
shoes: Saucony Ride 5

Loosen off afterwards around the block, would have done a warm-up but didn't think it was going to be a threshold

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

Thursday Aug 15, 2013 #

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

Feeling a bit better today so may go for a jog later. Ankle a bit better too, discolouration disappearing although there is still some swelling

Running 22:47 [3] 4.8 km (4:45 / km) +60m 4:28 / km
shoes: Saucony Ride 5

Usual loop around the lake. Nice to get out and stretch the legs....can tell I've done quite a lot of volume recently though felt a bit sluggish and tired

Tuesday Aug 13, 2013 #

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

Note
(rest day)

Felt weird to wake up and not have to walk/run up a cairgorm mountain this morning. But have also woken up with a bruised inner ankle from something which is quite tender.

Entered my first 'road race' a 5km on my birthday around my lake :D

C • You own a lake? 2

Monday Aug 12, 2013 #

Fell running 1:55:00 [3] 14.5 km (7:56 / km) +610m 6:33 / km
shoes: Inov-8 X-talons 212

Up very early to pack the tent away and get home at a resonable time via another munro. Had planned on another from Blair Atholl yet my body was feeling broken so settled on Meall Chuaich from Chuaich on the A9. Managed to get a few sunny patches which was nice with a veiw the entire way down Loch Ericht to Ben Alder impressive. Up and down by 9, which was quite novel, ready for the long drive to Newcastle. Going to take a few days off as I have a few aches and pains from quite an intensive ~4weeks

C • intensive 4 weeks 1

Sunday Aug 11, 2013 #

Fell running long 3:20:00 [3] 25.0 km (8:00 / km) +1090m 6:34 / km
shoes: Inov-8 X-talons 212 2013

From the car park opposite Achlean straight up the heathery slope of Meall Dubhag, I saw 29 deer!!, then took a bearing across the Moine Mhor which was a lot more featureless in the mist than I thought it would be! Saw a bloke looking confused so ran over to him to check he was ok. Then along the track across the top to Mullach Clach A' Bhlair. Then scooted back along the top path across the Moine Mhor to Tom Dubh, where I bumped in to a woman OMM training in the disgusting weather doing some crazy long route. Then got really cold so ran back over the Carn Ban Mor pass and nailed it back to Glen Feshie down the second amazing path in two days! Took 16mins to get down from the summit! This path is my favourite ever its such a nice gradient

C • Favourite path? 15

C • Woman OMM training 1

Saturday Aug 10, 2013 #

Fell running long 3:40:00 [3] 27.0 km (8:09 / km) +960m 6:55 / km
shoes: Inov-8 X-talons 212 2013

From the Allt More car park up through the Ryvoan Pass and up Bynack Beg, Bynack More and A' Choinneach then back over the Bynack saddle and back down the path....AMAZING DESCENT!! Although I took quite a lot out of my legs in the freefall and struggled back after the Ryvoan Pass through the Glenmore Forest

Friday Aug 9, 2013 #

Other (Hiking) 5:00:00 [1] 10.0 km (30:00 / km) +800m 21:26 / km
shoes: Inov-8 X-talons 212 2013

Up Creag an Leth-Choin, Cairn Lochain then back down the ridge again with a lot of GPS-ing things. Had to scarper back down as the weather was horrendous moving as slow as we were

Thursday Aug 8, 2013 #

Other (Hiking) 5:00:00 [1] 7.0 km (42:51 / km) +600m 30:00 / km
shoes: Inov-8 X-talons 212

Finishing off the data collection in the corries

Wednesday Aug 7, 2013 #

Other (Hiking) 4:00:00 [1] 6.0 km (40:00 / km) +500m 28:14 / km
shoes: Inov-8 X-talons 212

Same old same old...legs starting to feel a little better

Tuesday Aug 6, 2013 #

Other (Hiking) 4:00:00 [1] 7.0 km (34:17 / km) +700m 22:51 / km
shoes: Inov-8 X-talons 212 2013

Up to the Coire Raibert then back down in to the corries for more dissertation work

Monday Aug 5, 2013 #

Other (Hiking) 4:00:00 [1] 7.0 km (34:17 / km) +500m 25:16 / km
shoes: Inov-8 X-talons 212

Dissertation work in the corries again

Sunday Aug 4, 2013 #

Other (Hiking) 5:00:00 [1] 8.0 km (37:30 / km) +700m 26:05 / km
shoes: Inov-8 X-talons 212

Up to the Larig Ghru slopes of Cairn Lochain very sluggishly, legs not too happy. Then down in to the corries to work

Saturday Aug 3, 2013 #

Orienteering race 1:55:15 [5] 17.1 km (6:44 / km) +490m 5:54 / km
shoes: Inov-8 X-talon 212 2013B

Scottish 6 Days M21E Coulmony and Belivat 52nd
Woke up feeling apprehensive about this race after the previous 2 weeks efforts. Set off well again, caught Embrey (1min) at 1 but was a little sloppy through to 4 but nothing major. 5 took a left line and saw Erik Lind and Duncan (1 and 2min behind) here, raced on to the back of the train. Stuck in behind to 7 then got ahead on the way to 8 dropping Erik. Kept pushing the pace on and caught up a whole gang of people on the long leg here including the mighty John Rocke. We then ran as a 3 and picked up 1 or 2 more back to the road crossing where I took a straighter route with Duncan dropping the rest, although Duncan dropped me here. Started to get quite tired after the spectator loop going past Rob K atleast 2 times. John and some foreigner caught back up here. Got in to 28 alright then at 29 the Chegwinski train caught up....madness! ~10 orienteers running together trying to hold on to the back of Aiden leading on. Had to let him go eventually and was on hands and knees up the last hill with Baptiste trotting up next to me (Grrrr!). Duncan also came back past me here wierdly? But my best ever classic time (I think) on a really tough area and course. Lead quite a lot of the way round in my own trains and loved it!

Orienteering warm up/down 22:00 [3] 3.4 km (6:28 / km)
shoes: Inov-8 X-talon 212 2013B

Start before and round the field afterwards with Rich and Duncan

Friday Aug 2, 2013 #

Orienteering race 57:23 [5] 8.9 km (6:27 / km) +390m 5:17 / km
shoes: Inov-8 X-talons 212 2013

Scottish 6 Days M21E Roseisle 22nd
Not overly pleased with myself here but the result isn't too bad, no big errors but just felt quite sloppy. Was maybe pushing the running a little too much at times

Orienteering warm up/down 14:00 [3] 2.0 km (7:00 / km)
shoes: Inov-8 X-talons 212 2013

Thursday Aug 1, 2013 #

Orienteering race 39:35 [5] 6.2 km (6:23 / km) +205m 5:29 / km
shoes: Inov-8 X-talon 212 2013B

Scottish 6 Days M21E Loch of Boath 85th
From the off I was expecting a run around with Duncan setting off a minute behind. Was clean a solid till 11 when I just panicked a little and didn't have a plan. Saw Willly (4mins behind) go in to 16 just after me so worked hard to not let him catch me which I'll claim happened by a second! Bit disappointed though results are skewed by the fresh legs of the Euromeeting guys. Jamie was 2mins ahead, Jonny and Pete 2.5mins so not the end of the world

Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov-8 X-talon 212 2013B

Before and afterwards not much afterwards as really quite cold

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