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Training Log Archive: Mal

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m		load
Running	22	22:09:59	173.46	(7:40)	279.16	(4:46)	2497		1114.6
Orienteering	8	9:51:02	53.64	(11:01)	86.32	(6:51)	1812	175c	523.0
S and C	13	6:09:00	3.83		6.17		65		206.1
Fell running	1	1:46:24	11.37	(9:21)	18.3	(5:49)	790	10c	85.1
X-Country	1	49:30	7.43	(6:40)	11.95	(4:09)	30		46.1
Total	30	40:45:55	249.73		401.9		5194	185c	1974.9
[1-5]	29	39:45:55

2:11

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Saturday Oct 31, 2015 #

Running 30:00 [3] 6.03 km (4:59 / km) +75m 4:41 / km
shoes: Mizuno WR 18

Easy down to Watergate then out to Lobley Hill and back up the road. Ankle not great initially, stop retried shoes and crunched it and felt fine very quickly

Orienteering warm up/down 11:20 [3] 2.0 km (5:40 / km) +15m 5:28 / km
shoes: Innov-8 Xtalon 212s 2015

Along the road from the car park before and after

Orienteering race 48:36 [5] *** 6.2 km (7:50 / km) +120m 7:09 / km
19c shoes: Innov-8 Xtalon 212s 2015

Northern Night Champs at Slaley Estate....
Would have helped if the map was a bit better and there was mention of the courses being two sided. Was going along alright, not too fast but just about in control. A few little misses in the circle finding the flags then lost 3/4mins on the last two controls which were shit! Mark Bown won I think about 15s ahead of me. Although someone else may have finished after him?

309/1000

Friday Oct 30, 2015 #

Running 30:00 [3] 6.15 km (4:53 / km) +115m 4:28 / km
shoes: Mizuno WR 18

Home from an errand in the Teams

Thursday Oct 29, 2015 #

S and C 30:00 [1]

Running warm up/down 36:15 [3] 6.98 km (5:12 / km) +45m 5:02 / km
shoes: Mizuno WR 18

New group first run.

Out to the Quayside a slightly different way to normal then loop back over the Swing Bridge.

Jog between the Swing Bridge and some road near the stadium

Jog back to the stadium from said road

Running tempo 24:00 [4] 6.7 km (3:35 / km) +50m 3:27 / km
shoes: Mizuno WR 18

24min tempo between the Swing Bridge and Dunston Staithes aimed at 5:35-5:45min/miles split in to 3*8min sections before turning. Didn't know where to place myself in the group to begin with so just sat in behind and then worked it out.

1st: 2.19km 5:52min/mile
2nd: 2.23km 5:46min/mile
3rd: 2.25km 5:43min/mile

Felt all very comfortable which was good. Going to try get down to the group more often as it was nice to have other people around to run with

Running intervals 2:40 [5] 0.6 km (4:27 / km)
shoes: Mizuno WR 18

6*50m strides at the end for some reason?

Wednesday Oct 28, 2015 #

Running long 1:41:30 [3] 21.6 km (4:42 / km) +65m 4:38 / km
shoes: Mizuno WR 18

Out from Blaydon along the Keelmans Way up to Wylam then back down the other side of the river past Newburn to Scotswood and back. A bit tired from about 19km.

Running 30:00 [3] 6.46 km (4:39 / km) +40m 4:30 / km
shoes: Mizuno WR 18

Steady around Whickham...leg just running at the pace they want to

Tuesday Oct 27, 2015 #

S and C 25:00 [3]

Running warm up/down 23:40 [3] 4.51 km (5:15 / km) +30m 5:05 / km
shoes: Mizuno WR 18

Down to the Quayside including with Medd tripping in slow motion and taking a heavy fall so slower than normal.
Back to the stadium with no such excitment

Running intervals 43:35 [5] 8.64 km (5:03 / km) +15m 5:00 / km
shoes: Mizuno WR 18

10*800m on the Quayside aiming to do similar to the miles and get gradually quicker although this felt a bit harder. Felt decent but not as good as previous weeks.

Times:
2:38
2:34
2:35
2:33
2:33
2:30
2:31
2:28
2:29
2:28

Avg: 2:31

Decent session and pleased to have ground out all 10 for a change. Tempted to slink off after 8 but stuck with it so Kev had some company. Again mile off the front so spoke to Tony and John who coaches the faster group and going to try that out for a bit

Monday Oct 26, 2015 #

Running 1:00:30 [3] 14.0 km (4:19 / km) +145m 4:07 / km
shoes: Mizuno WR 18

Steady around Watergate but felt really good so was just floating along quicker than normal. Back in to Whickham and did an faster 3km (11:40) trying and jogged back home

S and C (Drills) 20:00 [3] 2.02 km (9:54 / km) +20m 9:26 / km
shoes: Mizuno WR 18

Running 11:00 [3] 2.28 km (4:49 / km) +30m 4:32 / km
shoes: Mizuno WR 18

To and from Orchard Road

Sunday Oct 25, 2015 #

Running 1:00:00 [3] 12.2 km (4:55 / km) +100m 4:43 / km
shoes: Mizuno WR 18

Easy hour in Durham out along the river to Maiden Castle then up to Shincliffe and back. In to Houghall Woods and around Frans loop then back to Shincliffe for another loop along the Wear and back to Frans along the river.

Saturday Oct 24, 2015 #

Running tempo 17:10 [5] 5.0 km (3:26 / km) +20m 3:22 / km
shoes: Mizuno WR 18

Town Moor Parkrun.....It was windy.
Not too bad on the way out but as soon as we turned to come back it was a headwind all the way. Was still on target for a p.b. at 3km then the headwind got me

Running 35:00 [3] 7.0 km (5:00 / km) +40m 4:52 / km
shoes: Mizuno WR 18

Steady back around the loop with Conrad good chat was going to do drills but this was a better idea

Orienteering warm up/down 13:30 [3] 2.5 km (5:24 / km) +30m 5:06 / km
shoes: Mizuno WR 18

Jog to/from the start and finish of the North East Night O from Frans

Orienteering race 36:38 [4] *** 7.0 km (5:14 / km) +102m 4:53 / km
29c shoes: Mizuno WR 18

North East Night Champs 1st around Durham. Tricky to adjust to the map and found it hard to see where I was meant to be going due to repeated map-blindness

290/1000

Friday Oct 23, 2015 #

S and C 40:00 [0]

Rolling tight calves

Thursday Oct 22, 2015 #

Running 32:00 [3] 6.5 km (4:55 / km) +100m 4:34 / km
shoes: Flite 2015 Blue

Watergate with two laps of the lake didn't feel great to begin with then perked up. Blustery.

Running warm up/down 43:25 [3] 8.45 km (5:08 / km) +60m 4:58 / km
shoes: Mizuno WR 18

Run from the stadium down Bensham Bank to the Team Valley
Bit of a recovery jog along the end of the Team Valley to the bottom of Chowdene Bank
Jogged recovery after the top of Chowdene Bank
Back to the stadium along Durham & Sunderland Roads.

New route again. Quite nice.

Running intervals 16:00 [5] 4.6 km (3:29 / km) +55m 3:17 / km
shoes: Mizuno WR 18

Tempo along the Team Valley 2.40km 8:05
Effort up Chowdene Bank 0.85km 3:27 50m
Tempo along the Great North Road 1.35km 4:10

Feeling decent again and way off the front of the group again annoyingly

Wednesday Oct 21, 2015 #

S and C 32:00 [1]

Tuesday Oct 20, 2015 #

Running warm up/down 25:30 [3] 4.75 km (5:22 / km) +50m 5:06 / km
shoes: Mizuno WR 18

Down to Pitcher and Piano before
Back afterwards with a jog along to watch the gang finish their last rep

Running intervals 31:51 [5] 7.53 km (4:14 / km) +150m 3:51 / km
shoes: Mizuno WR 18

4*1mile (2:30ish recovery) on the Pitcher and Piano loop
Haven't done this for ages as Jim Mann surfed a cars bonnet last time they ran it. Despite feeling a bit naff on the run down set off feeling very comfortable and just ran away from the group. This then happened again to a greater extent on the second and again on the 3rd and 4th despite dropping off the back on the recovery to have people to chase.

Times:
5:35
5:27
5:20
5:12

Avg: 5:23

Very pleased with this even with the hill I felt really good. Hoping for a good weather forecast for saturday

C • Saturday 2

Monday Oct 19, 2015 #

Note
(rest day)

Think I may take a day off

Sunday Oct 18, 2015 #

Orienteering warm up/down 30:30 [3] 5.35 km (5:42 / km) +60m 5:24 / km
shoes: Innov-8 Xtalon 212s 2015

Easy warm up
Extended warm-down to have a gander at Waldridge Fell

Orienteering 50:00 [3] *** 6.66 km (7:30 / km) +100m 6:59 / km
15c shoes: Innov-8 Xtalon 212s 2015

Steady around Cong Burn....quickly became apparent that the area was a bit minging this time with soooo much undergrowth so trotted around the course

Saturday Oct 17, 2015 #

Fell running race 1:19:24 [3] *** 13.8 km (5:45 / km) +640m 4:40 / km
10c shoes: Innov-8 Xtalon 212s 2015

FRA leg 2

Bit chilled as my partner was struggling from early on. Felt very easy, almost out for a long steady run really. Even when I'd finished. Bit awkward as I was fine and he could barely speak

Fell running warm up/down 27:00 [3] 4.5 km (6:00 / km) +150m 5:09 / km
shoes: Innov-8 Xtalon 212s 2015

Steady about a bit before, then out back up to checkpoint 9 afterwards to wait for the nav leg to come in and get a decent run in today

Friday Oct 16, 2015 #

Running 30:00 [3] 6.16 km (4:52 / km) +20m 4:48 / km
shoes: Mizuno WR 18

Easy pre-breakfast around Blaydon. Legs still feeling a bit tired

Thursday Oct 15, 2015 #

S and C 30:00 [1]

Running tempo 1:03:24 [4] 14.0 km (4:32 / km) +150m 4:18 / km
shoes: Mizuno WR 18

Harriers did a new loop for me up around Wrekenton with 3 efforts. First effort up the Wrakendyke Roman Road, second along Old Durham Road and the last along Sunderland Road.
Felt naff on the first then perked up for the last two.

Wrakendyke 9:55 2.44km 80m
Old Durham 5:13 1.41km 15m
Sunderland 5:48 1.66km 10m

Wednesday Oct 14, 2015 #

Running 30:00 [3] 6.2 km (4:50 / km) +35m 4:42 / km
shoes: Mizuno WR 18

Steady around Whickham, chilly again but a nice bit of sun :)

Running long 1:40:00 [3] 17.85 km (5:36 / km) +385m 5:03 / km
shoes: Innov-8 X-talon 212 2014 B

Steady headtorcher to Scotts then down around the hilly loop in the Derwent valley with a 2nd climb up to the mansion then back up the lonnen. Feeling alright but able to clip along quite happily

Tuesday Oct 13, 2015 #

Running warm up/down 10:30 [3] 2.1 km (5:00 / km) +25m 4:43 / km
shoes: Mizuno WR 18

Down to Orchard Road via St. Marys. Back afterwards via the park

S and C (Drills) 20:00 [3] 2.0 km (10:00 / km) +25m 9:25 / km
shoes: Mizuno WR 18

Bit chilly and quite busy with cars and people walking to school. Didn't get through as much as I normally have managed the last few weeks but generally just feeling a bit sluggish.

Running warm up/down 22:40 [3] 3.32 km (6:50 / km) +35m 6:29 / km
shoes: Mizuno WR 18

Down to the Millennium Bridge and back afterwards with just Steve

Running 33:55 [5] 7.85 km (4:19 / km) +5m 4:18 / km
shoes: Mizuno WR 18

8*800m (90s) on the Quayside. Felt good and ran most of it solo off the front bar the first rep where I had Medd panting in my ear which was a bit annoying.

Times:
2:35
2:32
2:35
2:33
2:31
2:32
2:33
2:29

Avg: 2:32

Monday Oct 12, 2015 #

S and C 25:00 [1]

Orienteering 1:01:52 [3] *** 10.35 km (5:59 / km) +125m 5:38 / km
22c shoes: Innov-8 Xtalon 212s 2015

Two loops on Fontburn. Nice. Nav good although some of the boulders were rather insignificant!

Sunday Oct 11, 2015 #

Orienteering warm up/down 23:00 [3] 3.8 km (6:03 / km) +80m 5:29 / km
shoes: Innov-8 Xtalon 212s 2015

Around the field to loosen the legs then jog to the start
Jog back afterwards

Orienteering race 58:31 [5] 9.81 km (5:58 / km) +125m 5:36 / km
26c shoes: Innov-8 Xtalon 212s 2015

North East Score Orienteering Champs on Beanley
Thought I may as well have a go. Aimed to get them all but couldn't work out how to include 4 early on in the woods and wanted to get them at the end but would have ran out of time. Pleased with nav, bearing were good, decisions and general contact were also pleasing. Feeling good at the minute in my running which must be helping. nice area, will have to go back

Orienteering 35:47 [3] *** 4.45 km (8:02 / km) +105m 7:12 / km
6c shoes: Innov-8 Xtalon 212s 2015

Out to collect some controls and bag another trig. Started to feel very weak towards the end.

214/1000

Saturday Oct 10, 2015 #

X-Country warm up/down 17:00 [3] 2.85 km (5:58 / km) +10m 5:52 / km

Easy with Fran around part of the course beforehand. Then nothing else as I was feeling knackered yawning my head off on the startline.
Steady afterwards with some of the Newcastle XC team people, sore feet so bare foot

X-Country race 32:30 [5] 9.1 km (3:34 / km) +20m 3:32 / km
shoes: Saucony Killkenny XC

Sherman Cup at Temple Park in South Shields 27th
Same place as last year so knew what to expect, ran 33:05 last year so pleased to be a bit faster than that.
Set off quite high up and then swamped backwards a bit. But ended up in a group with John Butter (NFR), Kev, Rob Dobson, Sam Brand and Ash (the NUAXC captain). Kept with it on the first lap and then started moving a bit stronger on the second getting ahead of all the Gateshead guys in the group. Pleased

Running 30:00 [3] 6.15 km (4:53 / km) +70m 4:37 / km
shoes: Mizuno WR 18

Easy easy around Whickham. Legs tired to begin with but eased off, tight chest though due to cold coming on. Clocked my strava nemesis.....

Friday Oct 9, 2015 #

Running 35:07 [3] 6.65 km (5:17 / km) +65m 5:02 / km
shoes: Inov-8 Xtalon 200's

Easy on the Town Moor. Pretty nice in the sun and good views from the top of the hills. Did one and a bit laps of the XC course.

Thursday Oct 8, 2015 #

S and C 40:00 [1]

Running warm up/down 30:10 [3] 6.1 km (4:57 / km) +35m 4:48 / km
shoes: Mizuno WR 18

Easy out to Copthorne via the Millenium Bridge both ways. Feeling empty in the legs on the way out and tired on the way back

Running tempo 17:09 [5] 5.1 km (3:22 / km)
shoes: Mizuno WR 18

Copthorne 5km Tempo - 5km in 16:53
Hung about off the start with the group so I had people to chase. Caught them after a bit (set off a bit fast) and quickly became apparent that for once there was no wind so had a proper go at it. Dropped everyone really quickly again which was annoying as it would be nice to have someone to run this with to see just how fast I could go.

Felt tired at the end but not completely drained. Fastest on this route I think and 2nd fastest 5km ever 5s off p.b. including a hairpin turn so think I'm getting back in to some decent shape

5km - Splits

Wednesday Oct 7, 2015 #

Running 11:00 [3] 2.2 km (5:00 / km) +35m 4:38 / km
shoes: Mizuno WR 18

To and from Lintzford in the rain

S and C 20:00 [3] 2.15 km (9:18 / km) +20m 8:53 / km
shoes: Mizuno WR 18

Running drills at Lintzford and on the bank

Running long 1:40:00 [3] 18.25 km (5:29 / km) +140m 5:17 / km
shoes: Innov-8 X-talon 212 2014 B

Headtorcher with Scott
Tanfield and then an explore of Hedley Hall to Beamish. Then back home via Sunniside and Whickham

Tuesday Oct 6, 2015 #

S and C 37:00 [2]

Running warm up/down 28:13 [3] 5.05 km (5:35 / km) +30m 5:26 / km
shoes: Mizuno WR 18

Out to the first Hill to find it was super busy....so on to the 2nd
Then back to the 1st
Then along to the 3rd, which was also super busy
So along to a different bank
Back to the stadium

Running hills 29:30 [5] 7.65 km (3:51 / km) +125m 3:34 / km
shoes: Mizuno WR 18

Harrier hills. Didn't feel up for this and legs felt a bit naff the entire session to be honest.

Unscrambled the order;
1st Hill:
43, 44, 44, 44, 43, 44 Avg: 44
2nd Hill:
33, 35, 34, 34, 28, 38 Avg: 33
Standard 3rd Hill:
64
Alternative Hill:
64, 66, 66, 68, 66, 64 Avg: 65

Fairly consistent with usual despite feeling a bit naff so pleasing

Monday Oct 5, 2015 #

Running 31:40 [3] 6.2 km (5:06 / km) +25m 5:00 / km
shoes: Mizuno WR 18

Nice and easy along the Tyne from Blaydon up to Newburn with Fran. Got a bit wet

Orienteering warm up/down 27:50 [3] 4.5 km (6:11 / km) +200m 5:04 / km
shoes: Innov-8 Xtalon 212s 2015

Jog up to the top from Byrness
Jog back down in the ever fading light, then extended a little bit further South along the Pennine Way

Orienteering 43:00 [3] *** 5.4 km (7:58 / km) +190m 6:46 / km
14c shoes: Innov-8 Xtalon 212s 2015

Doing some orienteering on Cottonshope.
Was a bit of a spanner and left my headtorch in the car so only managed to do well on about half of the controls I planned on finding. Bailed on the second wooded part as it was just too dark. It was also very foggy so hard to judge any sort of distance.

Legs feeling a bit better this evening but still a bit sluggish. Some nice terrain.

188/1000

Sunday Oct 4, 2015 #

Orienteering warm up/down 10:00 [3] 1.6 km (6:15 / km) +25m 5:48 / km
shoes: Innov-8 Xtalon 212s 2015

To the start and back from the finish afterwards after a lot of waiting around for Fran to not appear as she'd retired.

Orienteering race 1:16:18 [5] 8.1 km (9:25 / km) +290m 7:59 / km
20c shoes: Innov-8 Xtalon 212s 2015

October Odyssey Day 2 Silton Forest Black
Felt slow and a bit sloppy but other people were going slower than me. Not really a place where you can say you lost time as it was a bit hit and miss with the vegetation

Saturday Oct 3, 2015 #

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +140m 4:41 / km
shoes: Innov-8 Xtalon 212s 2015

Up to the start and back from the finish

Orienteering race 49:10 [5] 6.1 km (8:04 / km) +105m 7:25 / km
24c shoes: Innov-8 Xtalon 212s 2015

October Odyssey Day 1 Black Eston Moor
Decent in places and not so in others still finding attention is wandering. Could have been a bit quicker if clean

Friday Oct 2, 2015 #

Running 30:00 [3] 6.55 km (4:35 / km) +60m 4:23 / km
shoes: Mizuno WR 18

Steady around Whickham

S and C 20:00 [0]

Thursday Oct 1, 2015 #

S and C 30:00 [1]

Running warm up/down 25:00 [3] 6.8 km (3:41 / km) +52m 3:32 / km
shoes: Mizuno WR 18

Out past Heworth Roundabout
Back from Heworth Roundabout

Running tempo 17:35 [5] 5.0 km (3:31 / km) +20m 3:27 / km
shoes: Mizuno WR 18

Threshold run on the Cokeys Loop staggered my start so had people to chase down. Felt good and set and another 2 p.b's on the loop so getting quicker still (on this loop anyway). Tired a bit on the last little hill upwards.

Foot felt fine a few little aches and pains from both ankles/feet throughout but no apparent after effects

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