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Training Log Archive: Mal

In the 31 days ending Dec 31, 2015:

	activity	#	time	miles		km		+m		load
	Running	25	19:47:53	156.13	(7:36)	251.27	(4:44)	2595		972.7
	Fell running	3	5:36:20	33.24	(10:07)	53.5	(6:17)	1625		269.1
	S and C	14	4:43:55	8.42		13.55		40		215.1
	Skiing	3	2:52:55	12.5	(13:50)	20.12	(8:36)	90		138.3
	Orienteering	1	1:01:54	6.21	(9:58)	10.0	(6:11)	285	23c	49.5
	Total	38	34:02:57	216.51		348.44		4635	23c	1644.7
averages - weight:78kg

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Thursday Dec 31, 2015 #

Fell running long 2:15:50 [3] 21.1 km (6:26 / km) +515m 5:44 / km
shoes: Inov-8 Xtalon 200's

Cold run in the Borders with Scott.
Parked at Byrness then followed the Pennine Way to Brownhart Law. Looped around the Roman Camp which was incredibly disappointing then ran along the Border fence (on the Scottish side) to Hungry Law and back through the forest.

Icy cold particularly after the hour when running in to the wind. Felt ill back in the car when my fingers were thawing.

Really nice will have to do again.

Wednesday Dec 30, 2015 #

9 AM

Skiing (Roller) 1:24:55 [3] 11.12 km (7:38 / km) +25m 7:33 / km

Tried out the Newburn path. Newburn - Tyne Riverside Park. Not bad bar a 100m stretch near Wylam.

Think I'm getting somewhere. Felt like I was able to move a bit easier I think my LHS is better than my right atleast I can kick double pole with more glide more comfortably on that side. Also think I have discovered how to diagonal walk but not convinced

5 PM

Running 40:00 [3] 8.34 km (4:48 / km) +120m 4:28 / km
shoes: Mizuno WR 18 II

Around Watergate

Tuesday Dec 29, 2015 #

10 AM

S and C (Circuits) 30:00 [3]

Monday Dec 28, 2015 #

9 AM

Running warm up/down 10:00 [3] 2.08 km (4:48 / km)
shoes: Mizuno WR 18 II

Steady on the track beforehand

S and C (Drills) 25:00 [3] 2.76 km (9:03 / km)
shoes: Mizuno WR 18 II

Drills....sleepy legs

10 AM

Skiing (Roller) 58:00 [3] 6.5 km (8:55 / km) +60m 8:32 / km

Thought I'd attempt something more adventurous so did a lap of Derwenthaugh park. Fell over twice and found the going a bit tough on the railway track (a bit muddy). Kept getting a bit over-confident then nearly decking it. Left hand side balance seem much worse. Breaking is also still a bit of an issue.
Really fun though

Sunday Dec 27, 2015 #

9 AM

Running 1:03:30 [3] 13.5 km (4:42 / km) +115m 4:31 / km
shoes: Mizuno WR 18

Out along the Derwent Walk. Up around Rowlands Gill and back

10 AM

Skiing (Roller) 30:00 [3] 2.5 km (12:00 / km) +5m 11:53 / km

Trying to learn how to classic rollerski as I got some for Xmas. Haven't fallen over yet. Learning how to break, double pole and kick pole. Co-ordination still to improve

Saturday Dec 26, 2015 #

9 AM

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

Around Sunniside bumped in to Scott

7 PM

Running 40:00 [3] 8.7 km (4:36 / km) +140m 4:15 / km
shoes: Mizuno WR 18 II

Went out felt crap shortened route, lied to myself so it wasn't really short plodded home.
Knightside Gardens - Whickham Bank

Friday Dec 25, 2015 #

Running 49:30 [3] 11.0 km (4:30 / km) +110m 4:17 / km
shoes: Mizuno WR 18

Running up to the grandparents

Tuesday Dec 22, 2015 #

10 AM

S and C (Circuits) 30:00 [3]

Another late night and late start meant I wimped out of proper training

4 PM

Running warm up/down 10:00 [3] 2.2 km (4:33 / km)
shoes: Adidas XCS 5

Steady warm-up on the track

Running intervals 21:30 [5] 4.8 km (4:29 / km)
shoes: Adidas XCS 5

2*2km wanted to do more but went a bit dark on me and the floodlights didn't come on.

6:34
6:40

400m recovery after both

Running warm up/down 30:00 [3] 5.1 km (5:53 / km) +130m 5:13 / km
shoes: Mizuno WR 18

Jog home very slow

Monday Dec 21, 2015 #

Note

Planned to get out again for drills but woke up with a bit of a headache and less than 100% evening running may be knocked on the head in the future

12 AM

Running 30:20 [3] 6.4 km (4:44 / km) +35m 4:37 / km
shoes: Mizuno WR 18

Plodding round Whickham after my shift finished. Might get hooked on this especially if the weather is like that. Had the whole village to myself wierd but very enjoyable and not too cold

Sunday Dec 20, 2015 #

11 AM

Fell running long 1:33:00 [3] 17.1 km (5:26 / km) +260m 5:03 / km
shoes: Inov-8 Xtalon 200's

Around Slaley Common. Went the wrong way round and spent 35mins slogging in to a strong headwind and rain which wasn't fun.

Saturday Dec 19, 2015 #

11 AM

Running 30:20 [3] 6.25 km (4:51 / km) +50m 4:40 / km
shoes: Mizuno WR 18 II

Around Whickham with Fran till she decided she didn't want to do the route I was planning. 2 loops; Washingwell and Whaggs Lanes

5 PM

Running 1:02:50 [3] 13.2 km (4:46 / km) +215m 4:24 / km
shoes: Mizuno WR 18 II

One of those runs where you feel better and better. Kept adding bits on then decided that an hour would be right. Around Watergate down Dunston Bank up Whickham Bank then wiggled through past Comp

Friday Dec 18, 2015 #

10 AM

Running intervals 27:45 [5] 6.8 km (4:05 / km)
shoes: Adidas XCS 5

3*2km on the track with 400m recovery
6:36, 6:32, 6:36
Found it quite hard and would have liked to have been sub-6:30 but consistent

Running warm up/down 35:43 [3] 7.5 km (4:46 / km) +20m 4:42 / km
shoes: Mizuno Sayonara

Steady 2km on the track beforehand
Then around the Blaydon loop afterwards

S and C (Drills) 10:40 [3] 2.1 km (5:05 / km)
shoes: Mizuno Sayonara

Drills and strides before and after

Thursday Dec 17, 2015 #

4 PM

S and C (Circuits) 30:00 [3]

5 PM

Running 30:00 [3] 6.4 km (4:41 / km) +35m 4:34 / km
shoes: Mizuno WR 18 II

Round the block twice

Wednesday Dec 16, 2015 #

4 PM

Running long 2:10:00 [3] 26.2 km (4:58 / km) +370m 4:38 / km
shoes: Mizuno WR 18 II

That'll teach me for wimping out of a morning run. Fine for the first 90/100, survival mode up Dunston Bank and trying to keep moving once back in Whickham. Not too bad considering but 1h40 is definately long enough for a single run.

Up to Newburn down to Millenium Bridge and back via Dunston

Tuesday Dec 15, 2015 #

8 AM

S and C 30:00 [1]

Tight hammys

7 PM

Running warm up/down 32:20 [3] 6.6 km (4:54 / km) +40m 4:45 / km
shoes: Mizuno Sayonara

Out past the Paintworks and up to Heworth Roundabout
Back the same way afterwards

Running tempo 25:34 [5] 7.3 km (3:30 / km) +30m 3:26 / km
shoes: Mizuno Sayonara

Reverse Cokeys target pace 5:30-40m/miles. Actual 5:38m/miles.
Started out very slowly for the first half mile ~6m/miles but then it ramped up and we got back on pace. Didn't feel too bad considering I felt naff beforehand again and ran in to a bollard in my R hip flexor halfway round. Got dropped a little on the hill up to the high point of the GNR but worked back up on to the group with Dan. Enjoyable and nice group out

S and C 5:00 [3] 1.0 km (5:00 / km)
shoes: Mizuno Sayonara

Strides

Monday Dec 14, 2015 #

4 PM

Running 40:00 [3] 8.95 km (4:28 / km) +75m 4:17 / km
shoes: Mizuno WR 18 II

Round Sunniside and down to Orchard Rd
Back home afterwards with a short extension

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

Drills

Sunday Dec 13, 2015 #

Orienteering warm up/down 51:54 [3] 8.0 km (6:29 / km) +285m 5:30 / km
23c shoes: Innov-8 Xtalon 212s 2015

Cod Beck Brown
Finally had a run I'm happy with technically! Although still a few things to work on. Namely direction on leaving controls as felt a bit sloppy at times in that regard. But bearings were good when applied as was fitness. Felt a lot better than yesterday and able to run comfortably hard for the whole race. Took the win from Aidan by about 2:30mins which is pleasing but reckon I could have been 1min-90s quicker. Lost about 30s on 1, running in to the circle and not knowing where the feature was exactly and missed it with my head up technique as it was in the bottom of a depression. And lost another 20-30s on 23 where I just switched off and followed those around me and got drawn away from the edge of the mine workings, map-to-ground could have been better too. Bar that a few little hesitations just to make sure i wasn't going wrong. Happy.

540/1000

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Innov-8 Xtalon 212s 2015

Saturday Dec 12, 2015 #

Note
(rest day)

Woke up and still feel completely naff so didn't run the XC champs in the snow. Day off I think

Friday Dec 11, 2015 #

Running 30:00 [3] 5.65 km (5:19 / km) +35m 5:09 / km
shoes: Mizuno WR 18 II

Easy run around Whickham with Fran busy 24hrs with an 8hr shift in the evening and graduating. Feeling a bit naff to be honest

Thursday Dec 10, 2015 #

8 AM

S and C 30:00 [1]

Sore legs this morning

11 AM

Running tempo 18:21 [4] 5.0 km (3:40 / km) +10m 3:38 / km
shoes: Mizuno Sayonara

Easier session at Newburn Business Park with an eye on Saturday. Plumped for a short progression starting at 3:50 and going 5s quicker each k. Would have liked to gone for 6 but the 5th went a bit shit due to a tight turn. Also had to pause it briefly to navigate a flooded section of the track, that was roughly at 1/2 distance.
Splits: 3:49, 44, 37, 36, 35
Decent session and enjoyed it will do it again sometime although go further. Felt very good at the beginning and was running about 3:25/km at the turn on the 5th which dropped me down to 3:40/km so a bit annoying.

Running warm up/down 37:40 [3] 8.08 km (4:40 / km) +40m 4:33 / km
shoes: Mizuno Sayonara

Out from Blaydon Leisure Centre up to Blaydon then along the Keelmans Way back to Scotswood Bridge then up to the Business Park.
From the Business Park to the Keelmans Way again.
Back to the Leisure centre.

S and C 5:00 [3] 1.12 km (4:28 / km)
shoes: Mizuno Sayonara

5*25s Strides

Wednesday Dec 9, 2015 #

8 AM

Running 30:10 [3] 6.4 km (4:43 / km) +40m 4:34 / km
weight:78kg shoes: Mizuno WR 18 II

Pre-breakfast around Whickham slowed a bit during due to feeling a bit hungry

5 PM

Running long 1:40:00 [3] 20.62 km (4:51 / km) +235m 4:35 / km
shoes: Mizuno WR 18 II

Two laps of Watergate (~37:15, ~37:10) and then muddling around at the end to make up time. Feeling a bit unmotivated so route wasn't the most interesting plus decided to do a long run in the afternoon and it started being proper windy an hour or so before I went out. Headwind all the way uphill which was a bit crap. Hit a bit of a wall at 18km and then definitely hit the wall at 20km staggered in to the house

Tuesday Dec 8, 2015 #

9 AM

S and C 30:00 [3]

eventually managed to peel myself out of bed. Not feeling great again

7 PM

Running intervals 15:30 [5] 3.9 km (3:58 / km) +30m 3:50 / km
shoes: Mizuno Sayonara

6*640m with 100m jog recovery
1:53, 1:59, 1:58, 2:00, 2:02, 1:57
Avg: 1:58

Took the first one out a bit too hard and started the fifth way too fast but got it done. Felt good and was keeping up the group quite well.

Second time I've done these loops and consistent with last time although felt a lot easier than last time.

Running warm up/down 30:10 [3] 5.85 km (5:09 / km) +35m 5:00 / km
shoes: Mizuno Sayonara

Extended loop down to Rooneys
Jog between Rooney and the start of the reps
Back to the stadium via Gateshead College
Little loop post strides

S and C 10:00 [3] 1.4 km (7:09 / km)
shoes: Mizuno Sayonara

Drills and strides before and after the session

Monday Dec 7, 2015 #

7 AM

Running 10:00 [3] 2.05 km (4:53 / km) +25m 4:36 / km
shoes: Mizuno WR 18 II

To and from Orchard Rd

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

Feeling tired and found i a bit tough

6 PM

Running 30:00 [3] 7.1 km (4:14 / km) +45m 4:06 / km
shoes: Mizuno WR 18 II

Felt like crap this morning....felt amazing this evening

Sunday Dec 6, 2015 #

Fell running long 1:47:30 [3] 15.3 km (7:02 / km) +850m 5:30 / km
shoes: Inov-8 Xtalon 200's

Cheviot Horseshoe with Higgins and Scott v. blustery again particularly on Hedgehope

Friday Dec 4, 2015 #

Running 52:00 [3] 10.75 km (4:50 / km) +105m 4:37 / km
shoes: Mizuno WR 18 II

Easy blustery run in Durham

Thursday Dec 3, 2015 #

Running warm up/down 40:10 [3] 7.5 km (5:21 / km) +50m 5:11 / km
shoes: Mizuno Sayonara

Jog around the Quayside and up to Rooneys
Rooneys to the Baltic
Baltic to Rooneys
Rooneys back to the stadium via Gateshead College

Running hills 24:30 [4] 4.9 km (5:00 / km) +300m 3:50 / km
shoes: Mizuno Sayonara

Short hills not my thing really was a bit depressing watching the group run away from me and just not really being able to turn my legs over and the consistent pace they were. Pushed as hard as I could on a couple and was still further back than I'd like to have been.

5(40s, 30s) on Mill Road ~20m climb each rep with head wind and jog down recovery
5*Depot Road again ~20m climb each rep

S and C (Drills) 8:15 [3] 1.0 km (8:15 / km)
shoes: Mizuno Sayonara

Tuesday Dec 1, 2015 #

Running 30:00 [3] 5.6 km (5:21 / km) +100m 4:55 / km
shoes: Mizuno WR 18 II

Steady with Fran. Dunston and Duckpool Bank

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