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Training Log Archive: Mal

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m		load
Running	28	19:12:27	142.72	(8:05)	229.68	(5:01)	2905		955.1
Orienteering	5	6:34:05	37.84	(10:25)	60.9	(6:28)	1075	30c	353.3
S and C	8	3:02:00
Total	38	28:48:32	180.56		290.58		3980	30c	1308.4
[1-5]	33	25:46:32

2:03

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Monday Mar 30, 2015 #

S and C 20:00 [0]

Running 58:36 [3] 11.0 km (5:20 / km) +90m 5:07 / km
shoes: Innov-8 X-talon 212 2014 B

Headtorch Causey with Scott in the drizzle. Had thought about a day off till I got a text. Went twice around the bottom loop a few surges thrown in. Back up to Kibblesworth Line where 8*25s strides thrown in

Sunday Mar 29, 2015 #

Orienteering warm up/down 12:50 [3] 2.5 km (5:08 / km) +30m 4:51 / km
shoes: Innov-8 X-talon 212 2014 B

Jog around before and after

Orienteering race 49:56 [5] 9.0 km (5:33 / km) +210m 4:58 / km
shoes: Innov-8 X-talon 212 2014 B

Askham Fell
Really nice area....felt I was running really well but messed up quite a bit coming in to the vaguer bit towards the end. So was 3mins behind Stevey B disappointingly. Positive though and enjoyed it.
Results
Lost ~1min on 6 maybe 30-45s of that mistake where I saw a control and thought it wasn't mine as it didn't look right
Then 2mins in to 11 where I just drifted offline over the featureless moor
1min on 14 too again drifting offline. Compass needs a bit of work

Saturday Mar 28, 2015 #

Running 35:00 [3] 7.0 km (5:00 / km) +20m 4:56 / km
shoes: Innov8 Flite 195 2015

Lap of the track with the gang
Little lap pre race with Rich and Phil
Little jog with Rich post race

Running race 13:18 [5] 3.84 km (3:28 / km) +15m 3:24 / km
shoes: Innov8 Flite 195 2015

Northern 12 stage road relay.
Was feeling nervous about this as I knew the team expected to do well and felt as if I was the weakest member. Got set off in 8th and came back in 8th so did the job set. Was hoping to feel faster before next week but it's not the end of the world

Thursday Mar 26, 2015 #

Running 35:00 [3] 6.52 km (5:22 / km) +100m 4:59 / km
shoes: Brooks Glycerin 11 #2

Round the lake twice with strides

Wednesday Mar 25, 2015 #

8 AM

S and C (Flex) 22:00 [0]

4 PM

Running 30:00 [3] 6.12 km (4:54 / km) +80m 4:36 / km
shoes: Brooks Glycerin 11 #2

Slightly extended lake found it hard to get out the house due a range of issues but felt good for about 4km of it. Legs tired. Last day of crash training. Tapering for Saturday from tomorrow as Im in Gatesheads A team for the Northern 12 stage for some reason?! Then next week will be easier prior to JK

8 PM

Running 50:00 [3] 7.3 km (6:51 / km) +250m 5:51 / km
shoes: Innov-8 X-talon 212 2014 B

Steady headtorcher with Scott out around Chopwell on the loop I sussed the other week. Felt decent again surprisingly and achilles not bad once i finished which it has been in these shoes

Running 20:00 [3] 3.2 km (6:15 / km) +125m 5:14 / km
shoes: Innov-8 X-talon 212 2014 B

5 ridiculously steep hills at the end...dying

Tuesday Mar 24, 2015 #

9 AM

Running 30:30 [3] 6.1 km (5:00 / km) +75m 4:43 / km
shoes: Brooks Glycerin 11 #2

Pootle round the lake. Feeling decent again this morning but calves a bit sore so no morning intervals again this week

7 PM

Running warm up/down (Harriers) 32:35 [3] 6.3 km (5:10 / km) +40m 5:01 / km
shoes: Innov8 Flite 195 2015

Out from the stadium to the quayside and back. Legs didn't like running steady

Running 30:10 [3] 6.7 km (4:30 / km) +70m 4:17 / km
shoes: Innov8 Flite 195 2015

8*800m
Feeling good so was trying to running hard but keep below absolute max. Felt like I could have done another set of 8 (which is unlike me) but decided to be sensible. Times:
2:48
2:35
2:43
2:40
2:39
2:40
2:38
2:33

Got a bit carried away on the 2nd one when I heard a punters watch beep and he sped up just as we ran past so had to keep ahead of him. Was out ahead of everyone on all but the 3rd.

Monday Mar 23, 2015 #

3 PM

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

4 PM

Running 1:05:00 [3] 14.1 km (4:37 / km) +180m 4:20 / km
shoes: Innov8 Flite 195 2015

Steady on the railway from Swallwell up to Rowlands Gill and back (10km - 43:50) then along to Whickham Bank and 10*10s(10s) hills then back on to the railway line and 10*25s(35s) strides

5 PM

Running 10:00 [3] 2.0 km (5:00 / km) +25m 4:42 / km
shoes: Innov8 Flite 195 2015

Steady around the block whens't home to stretch the legs a little more and get the miles in.

Feeling a lot better in the evenings than morning for some reason? Also felt a lot better running today than for a while

Sunday Mar 22, 2015 #

Note
(rest day)

Thinking of another rest day as I don't feel great pretty worn out for some reason

1 PM

Running long 1:32:30 [3] 20.1 km (4:36 / km) +175m 4:25 / km
shoes: Innov8 Flite 195 2015

Eventually perked myself up out of my malaise and felt pretty decent apart from my legs being a bit tight towards the end.
Ran on the Consett to Sunderland railway path for a change.....theres a great stretch with no road crossings like easily 10km?

Saturday Mar 21, 2015 #

S and C 30:00 [0]

Note
(rest day)

Feeling tired so probably for the best

Friday Mar 20, 2015 #

Orienteering warm up/down 22:30 [3] 4.1 km (5:29 / km) +15m 5:23 / km
shoes: Innov-8 X-talon 212 2014 B

To and from the car at Tayport. Was weird as the tide was really high on the way in and miles from the path on the way out. Struggling a fair bit on the way back

Orienteering (Technique) 1:27:30 [3] *** 13.0 km (6:44 / km) +70m 6:33 / km
30c shoes: Innov-8 X-talon 212 2014 B

Jogged around the JEC 2010 M20 course on Tentsmuir. Decent at the nav although had to slow down a fair bit in the circles as it was printed at roughly 1:15 so hard to make out detail. Some bits were being thinned so not the nicest underfoot. Awesome afternoon

Thursday Mar 19, 2015 #

11 AM

Running 30:00 [3] 6.15 km (4:53 / km) +40m 4:43 / km
shoes: Innov8 Flite 195 2015

Out to Sunniside Road for 10*25(35s) strides then back via the edge of Watergate to check on the muddiness level for later. #Sunsoutgunsout

12 PM

S and C 30:00 [0]

8 PM

Running warm up/down 36:20 [3] 5.2 km (6:59 / km) +70m 6:33 / km
shoes: Innov-8 X-talon 212 2014 B

Headtorcher with Scott through Watergate to the first hill
Between hills
And back a convoluted way as we scared some woman in the house below the woods

Edit: so it turns out some poor girl was raped by two men (who have been arrested) near to where me and scott were running. No wonder this woman was so jumpy and we couldn't have looked more dodgy!

Running 27:30 [3] 4.8 km (5:44 / km) +190m 4:47 / km
shoes: Innov-8 X-talon 212 2014 B

6*the short hill from last week again, not feeling as good
5*the long hill through Ravenworth all in about 2:03ish decent including hurdling a log everytime.
Decent session in the end although stomach issues were never too far away

Wednesday Mar 18, 2015 #

10 AM

Running 1:10:00 [3] 14.04 km (4:59 / km) +162m 4:43 / km
shoes: Brooks Glycerin 11 #2

Easy from home up over the Tanfield line and down towards Kibblesworth for 35mins, turned around and ran back. Felt very average on the run up to the station stopped twice to assess, but perked up a bit on the way back

6 PM

Running 20:00 [3] 4.11 km (4:52 / km) +30m 4:42 / km
shoes: Brooks Glycerin 11

Easy around the block to make up to the total time

Tuesday Mar 17, 2015 #

8 AM

Running warm up/down 12:40 [3] 2.6 km (4:52 / km) +20m 4:41 / km
shoes: Brooks Glycerin 11 #2

Out to Whaggs Lane and back

Running intervals 7:30 [5] 1.8 km (4:10 / km) +15m 4:00 / km
shoes: Brooks Glycerin 11 #2

Same as Saturday but only 5*1mins(30s)
Hitting 320m (3:07mins/km) each time

12 PM

S and C 30:00 [0]

7 PM

Running warm up/down (Harriers) 16:30 [3] 3.2 km (5:09 / km) +30m 4:56 / km
shoes: Innov8 Flite 195 2015

Out from the stadium to Akzo Nobel to the start of the reps then back from the last one

Running intervals (Harriers) 34:45 [5] 7.4 km (4:42 / km) +33m 4:36 / km
shoes: Innov8 Flite 195 2015

7*1km
Bit unsure about how this would go as I've been feeling a bit lacking. The session was 12*1km but sod that! So initially opted for 6 but ended up doing an extra one for good luck. 4down, 3 up. Times were decent:
3:03
3:21
3:07
3:22
3:12
3:19
3:09 Avg: 3:13
Bit slower than the last time but not too far off considering. Was holding back a bit on the downhills but seemed to be a bit better on the uphills in comparison.

Monday Mar 16, 2015 #

7 AM

Running 47:25 [3] 10.0 km (4:45 / km) +110m 4:30 / km
shoes: Asics GT-2170

Easy 10km pre-breakfast on the railway track from Swallwell up to Rowlands Gill and back. Bit rainy to begin with but quite warm. Achilles was fine for most of last week but has flared up a bit after yesterday although fine in these shoes again. Feeling a bit empty still, hoping its from yesterday rather than a complete loss of all sorts of stamina

6 PM

Running 33:20 [3] 6.5 km (5:08 / km) +85m 4:49 / km
shoes: Asics GT-2170

Down around the lake loop. 10*10s(10s) hills and 8*25s(35s) strides around the lake. Feeling better than this morning

Sunday Mar 15, 2015 #

Orienteering 1:13:19 [5] 11.0 km (6:40 / km) +290m 5:53 / km
shoes: Innov-8 X-talon 212 2014 B

CSC Brown Hamsterley Common
Bit down on Mark and Pete

Orienteering warm up/down 22:00 [3] 4.0 km (5:30 / km) +90m 4:57 / km
shoes: Innov-8 X-talon 212 2014 B

Jog around beforehand
Up to the start
Back down from the finish

Saturday Mar 14, 2015 #

Running 11:16 [3] 2.4 km (4:42 / km) +15m 4:33 / km
shoes: Innov8 Flite 195 2015

To and from the end of Broom Lane

Running intervals 15:00 [5] 3.6 km (4:10 / km) +10m 4:07 / km
shoes: Innov8 Flite 195 2015

10*1min(30s)
Was meaning to get out along the railway track earlier but didn't feel great. Then got cooped up inside with the rugby.
Made it out eventually and ran as hard as I have for a long time...found number 9 hard but was hitting 300m each time. Half slightly downhill and half uphill.
Pleased I did it and nearly had to stop to throw up on the way home so must have worked it hard
320m
310m
320m
300m
310m
300m
310m
290m
310m
310m

Thursday Mar 12, 2015 #

Running hills 1:03:00 [5] 10.2 km (6:11 / km) +200m 5:38 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Hills session in Watergate with Scott.
Did 5*4 different hills
1 short lung burner
1 gradual medium one
1 which kicked up halfway
1 gradual longish (60s)

Wednesday Mar 11, 2015 #

Running 19:30 [3] 4.6 km (4:14 / km) +20m 4:09 / km
shoes: Asics GT-2170

Same as yesterday although easier on the way back. Legs feeling very tired from last night so very nearly didn't run in this morning. Glad I did though.

Tuesday Mar 10, 2015 #

Running 19:00 [3] 4.6 km (4:08 / km) +20m 4:03 / km
shoes: Asics GT-2170

Commuting across the town moor before and after uni. Had intended to get away early and either go to harriers or do something along the Derwent Walk. But work kicked in again :-/ so consoled myself to doing lamp-posts across the town moor in the dark with a fast float recovery which was tough with a rucksack. Probably wont be able to do too much tomorrow either but hand-in thursday

Monday Mar 9, 2015 #

Running 10:15 [3] 2.3 km (4:27 / km) +20m 4:16 / km
shoes: Asics GT-2170

Quick dash back over the Town Moor. All I have time for as my coursework deadline is 24hours sooner than I thought it was :( maybe a good thing after yesterday? Running with a rucksack and a bag full of shoes, had to push the pace to overtake a punter who then stuck uncomfortably close to me which made it a little harder than I'd maybe have liked

Had a look at the splits and I'm aybe fit enough for a middle race at the minute as I managed to tank the first few then faded quite badly from halfway. Should have maybe been around 63 if I was fit and the main thing about yesterday was the nav

Sunday Mar 8, 2015 #

Orienteering warm up/down 15:30 [3] 2.5 km (6:12 / km) +45m 5:41 / km
shoes: Innov-8 X-talon 212 2014 B

Round the field before with Josh and after solo...Achilles sore during the warm up but eased by the end

Orienteering race 1:07:09 [5] 9.3 km (7:13 / km) +230m 6:26 / km
shoes: Innov-8 X-talon 212 2014 B

Hutton Mulgrave
Really nice to get out in a good forest with minimal brash nice courses especially in Skelder but map could do with a bit more vegetation. Enjoyed it though and it was a good challenge. Ran out of energy a bit towards the end which is probably where Mark Bown overtook me for a 30s win. nav good

Saturday Mar 7, 2015 #

S and C 10:00 [0]

Running hills (Fartlek) 35:47 [3] 7.0 km (5:07 / km) +120m 4:42 / km
shoes: Innov8 Flite 195 2015

Shit day, shit run.....found it hard to get any speed just empty

Friday Mar 6, 2015 #

Running 25:28 [3] 5.2 km (4:54 / km) +75m 4:34 / km
shoes: Asics GT-2170

Washingwell woods, lap of the lake then back up through the fields

Thursday Mar 5, 2015 #

Running warm up/down 14:37 [3] 3.05 km (4:48 / km) +60m 4:22 / km
shoes: Innov8 Flite 195 2015

Waited all day and decided I wasn't go to go out a I've gotten nowhere with work today. But eventually hit the wall and decided to try brighten my mood. Out to Washingwell Lane before.
Back from the lake afterwards

Running intervals 32:00 [5] 7.1 km (4:30 / km) +95m 4:13 / km
shoes: Innov8 Flite 195 2015

Decided to try something a bit faster out...had thought hill but couldn't be bothered. Then settled on 5*3mins but ended up doing 4*6mins(2mins).
1.57km (undulating, steep uphill)
1.45km (uphill all the way)
1.73km (downhill)
1.73km (downhill then flat)
Felt absolutely awful and wasn't helped by the headwind on the uphill reps

Bar one twinge Achilles wasn't sore but my calves are now wrecked

Wednesday Mar 4, 2015 #

S and C 10:00 [0]

Quite domsy for some reason so stretched it off

Running 46:00 [3] 8.55 km (5:23 / km) +200m 4:49 / km
shoes: Inov-8 X-talon 212 2013B

Trying to find a nice loop in Chopwell....nearly got it right I think. Wrenched my foot a bit near the start and its a bit bruised across my metatarsals now. But lovely day so had to get out

Tuesday Mar 3, 2015 #

Running 21:55 [3] 5.0 km (4:23 / km) +40m 4:13 / km
shoes: Asics GT-2170

Morning pootle around Whickham, nice to get out but feeling unfit...damn! but not unexpected really, plenty of time before the JK and hopefully will be able to get some fitness back

Monday Mar 2, 2015 #

Note
(rest day)

So despite telling myself last night I was going to start training a bit more again. I spent the entire day working again. Feeling very unenthusiastic at the minute and really struggling to find the time

Sunday Mar 1, 2015 #

Event: BNC weekend event (UKOL)

Orienteering 43:21 [3] 5.5 km (7:53 / km) +95m 7:15 / km
shoes: Innov-8 X-talon 212 2014 B

Did some training at Dipton Woods (JK Relays 2009) although the area has been absolutely gutted! All the nice bits have been felledvso changed plans and did a more recent course in the other half of the area. This part had some nice tracts of forest some bits a bit Devilla-esque in style and the inevitable felled bits unfortunately. Worked on compass bearing and it went alright. Was 10mins ahead of Andy Lewsley's time so moving decent. A few litte issues, not planning ahead was maybe the most important of them. Need to rebuild my drills back up!

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