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Training Log Archive: Mal

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m		load
Running	19	11:18:54	85.33	(7:57)	137.33	(4:57)	1482		553.5
Skiing	7	6:32:32	37.85	(10:22)	60.92	(6:27)	275		314.0
Orienteering	5	5:03:49	29.08	(10:27)	46.8	(6:30)	1023	111c	258.8
S and C	10	4:08:55	5.36		8.62		35		181.1
Fell running	1	58:30	6.06	(9:39)	9.75	(6:00)	340		46.8
Total	36	28:02:40	163.68		263.42		3155	111c	1354.2

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Sunday Jan 31, 2016 #

10 AM

Running 30:00 [3] 6.3 km (4:46 / km) +75m 4:30 / km
shoes: Mizuno WR 18 II

Easy in to Watergate feeling a bit grim after finishing at 1am

4 PM

Running 30:00 [3] 6.6 km (4:33 / km) +45m 4:24 / km
shoes: Mizuno WR 18 II

Had a lunch break so got a second run in :) easy along the C2C down to Beamish and back

Friday Jan 29, 2016 #

12 PM

Skiing 1:20:00 [3] 13.0 km (6:09 / km) +110m 5:54 / km

West from Beamish.

Note to self: Don't ski when its super windy again

Tough going initially in to the wind and the track this way isn't anywhere near as nice for skiing as the other direction. The surface is a bit pants and there are a few drop offs which are about at the limit of my skill at the moment. When combined with the strong tailwind which nearly blew me over before the turn. The downhill got a bit out of hand and took a big fall on to some nice soft grass. Didn't damage my thumb anymore somehow so not too bad. Did 5km out and back (35/25).
Then did a faster stretch Eastwards to finish going a bit faster, did a sub 4min/km enjoyed myself on this bit.

Thursday Jan 28, 2016 #

7 PM

Running 1:00:00 [3] 10.0 km (6:00 / km) +200m 5:27 / km
shoes: Inov-8 Xtalon 200's

Steady headtorcher in Chopwell with Scott

Monday Jan 25, 2016 #

7 PM

Skiing 1:10:00 [3] 11.6 km (6:02 / km) +20m 5:59 / km

Some easy rolling around Newburn business park with a few harder double poling sections thrown in and then finished with ~5mins doing some slow technique stuff. Still feeling more and more comfortable.

Saturday Jan 23, 2016 #

11 AM

Running warm up/down 20:00 [3] 3.6 km (5:33 / km) +20m 5:24 / km
shoes: Mizuno Sayonara

Jogging from the car to the Meadows as I was a bit late
Jogging back to the car afterwards, took a wrong turn and ankle stiff/sore

Orienteering race 1:18:30 [5] *** 15.3 km (5:08 / km) +160m 4:53 / km
41c shoes: Mizuno Sayonara

Edinburgh City Race
A little sloppy in places and legs not 100% compliant at times. Mistakes on 2, 9, 28, 29, 30 and 35. Map was a bit shit around 28-30, seemed unclear. Plus a few other hesitations reckon I should have been around 70mins odd I think. Enjoyed myself though.

628/1000

Friday Jan 22, 2016 #

Skiing (Roller) 1:02:47 [3] 10.3 km (6:06 / km) +95m 5:50 / km

Back to it again had to have an enforced break due ironically to too much snow

East on the C2C path from Beamish.....will be heading back as lush smooth tarmac all the way. Downhill for 5km then back uphill for the 2nd half. Enjoyed it did 10km in under an hour which is the fastest I've ever skied. Still work to do on my diagonal step but getting there a bit. Quite tough on my shoulders but didn't fall over again so that was good

C • pace 5

Thursday Jan 21, 2016 #

7 PM

Running warm up/down 40:18 [3] 9.0 km (4:29 / km) +45m 4:22 / km
shoes: Mizuno Sayonara

Down to the quayside a circuitous route then back to the Ouseburn river with a few strides. Leg feeling very second hand.

Plod back from the Ouseburn to Rooneys via Millenium Bridge

Even slower plod back to the stadium then a small loop to make the distance up

Running tempo 25:15 [5] 7.18 km (3:31 / km) +25m 3:27 / km
shoes: Mizuno Sayonara

25min tempo on the Quayside aimed at 5:35-40min/mile. But after my warm-up reset it to 5:50ish.
At the get go I set off with the front pack to get in to the pace and then it just kinda stuck to their tails with Rob till my shoelace came undone which was fucking annoying. How does that even happen without heather/bracken/brambles? Then kept pushing the pace and ran it in marginally faster than the way out but turned a bit after the halfway point.
Pleasing, felt strong and felt better than Tuesday

S and C (Strides) 4:00 [3] 0.92 km (4:21 / km) +5m 4:14 / km
shoes: Mizuno Sayonara

6*30s strides

Wednesday Jan 20, 2016 #

7 AM

Running 1:00:00 [3] 11.5 km (5:13 / km) +125m 4:57 / km
shoes: Mizuno WR 18 II

Early morning pre-breakfast run. Around Watergate then Sunniside and on to my standard 30 loop. Bit chilly but nothing too bad. Legs a bit tired after last night but calves not in pieces like I expected.

8 PM

Note

Wanted to get out for a tot after work but ran out of time. Not too bad though as legs are domsing up

Tuesday Jan 19, 2016 #

8 AM

S and C (Maintenance) 30:00 [1]

Calf very tight still

7 PM

Running warm up/down 30:05 [3] 5.72 km (5:16 / km) +40m 5:05 / km
shoes: Mizuno Sayonara

Extended warmup towards Heworth but cut in to the industrial estate and round to Rooneys.
Back to the stadium via Gateshed College

S and C (Drills) 18:55 [3] 2.7 km (7:00 / km)
shoes: Mizuno Sayonara

Drills and strides before
6*30s strides afterwards

Running intervals 26:36 [5] 6.1 km (4:22 / km) +45m 4:12 / km
shoes: Mizuno Sayonara

Haven't been down for a while so was moved in to group 2 so was running 4*1175m with a hill. Felt amazing on the first alright on 2 and 3 and died a bit on 4. Bit of work to do but not bad considering first session for a month or so.

Times:
3:45
3:52
3:52
4:00

C • Future Olympian? 2

Monday Jan 18, 2016 #

11 AM

Orienteering warm up/down 13:50 [3] 2.6 km (5:19 / km) +10m 5:13 / km
shoes: Inov-8 Xtalon 200's

Jogging along the track before and after

Orienteering 46:10 [3] *** 7.41 km (6:14 / km) +195m 5:30 / km
21c shoes: Inov-8 Xtalon 200's

Shaftoe Crags O-training
What an awesome area.....should definitely host a big middle distance-style event especially at the moment with the bracken down. Similar to Brimham rocks in style with patches of techy rock detail and swaths of bland moorland.
Today was good, initially planned on doing something a bit longer but a niggly calf on warming up meant I just did the blue course from the 06 event at fairly steady pace. Again another moorland training day in the mist. Technically I was good in the main though not quite on top of the finer details at points. Plans were good good bar 1 control and use and implementation of bearings solid.
Beat the winner by a couple of minutes and beat a 13yr old self by about 30mins! (and a mp)

587/1000

2 PM

Running 29:00 [3] 5.82 km (4:59 / km) +75m 4:41 / km
shoes: Mizuno WR 18

Easy in to Watergate and down to the lake.
Back home from Lobley Hill.

S and C (Drills) 26:00 [3] 2.9 km (8:58 / km) +5m 8:53 / km
shoes: Mizuno WR 18

20mins of Drills and then 6*25s(35s) strides down to Lobley Hill afterwards

Saturday Jan 16, 2016 #

11 AM

Running 30:00 [3] 5.1 km (5:53 / km) +65m 5:32 / km
shoes: Mizuno WR 18

Easy in Watergate with a Fran again. Again not really feeling it but got out.

Friday Jan 15, 2016 #

8 PM

Running 31:30 [3] 5.36 km (5:53 / km) +30m 5:43 / km
shoes: Mizuno WR 18 II

Easy around the usual route with Fran. Not really up for it but got out

Thursday Jan 14, 2016 #

7 PM

S and C (Circuits) 30:00 [1]

Really lost my mojo

Wednesday Jan 13, 2016 #

3 PM

Running 35:00 [3] 7.05 km (4:58 / km) +90m 4:40 / km
shoes: Mizuno WR 18

Easy in Watergate

Tuesday Jan 12, 2016 #

9 AM

Running 30:00 [3] 6.38 km (4:42 / km) +120m 4:18 / km
shoes: Mizuno Sayonara

Running home after dropping the car off for a service.

4 PM

Running 31:20 [3] 7.31 km (4:17 / km) +20m 4:14 / km
shoes: Mizuno Sayonara

Back down to get the car. Got caught in a downpour which was unpleasant initially as it was icy cold but then became fun once I was drenched. Extended it slightly along the cycleway once there

Monday Jan 11, 2016 #

3 PM

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

Bit disappointed with my lack of motivation today. Oh well.

Sunday Jan 10, 2016 #

6 PM

Running 30:00 [3] 7.0 km (4:17 / km) +40m 4:10 / km
shoes: Mizuno Sayonara

Eventually dragged myself out after stuffing my face with food post-work. Felt very good so just went with it. Normal loop was too short so added to it

Saturday Jan 9, 2016 #

11 AM

Running 1:02:00 [3] 10.0 km (6:12 / km) +240m 5:32 / km
shoes: Innov-8 X-talon 212 2014 B

Was up in Edinburgh to see fran and watch the xc which I ended up missing as Fran is a complete muppet!
But did a lap of the meadows with her before breaking to go up Arthurs Seat then back to the car. Nice to run somewhere different for a change

Friday Jan 8, 2016 #

11 AM

Fell running 58:30 [3] 9.75 km (6:00 / km) +340m 5:07 / km
shoes: Innov-8 Xtalon 212s 2015

From the car park at Thrunton along the road and up to Long Crag then dropped down and along to the cairn on top of Callaly.

Jogging between sections along Thrunton edge.

Orienteering 38:04 [3] *** 4.04 km (9:25 / km) +165m 7:49 / km
14c shoes: Innov-8 Xtalon 212s 2015

First course on Callaly on my BOC map. Bracken was down a bit but still thick and heather still deep. Decent routines and technique quite pleasing

Orienteering 18:10 [3] *** 1.96 km (9:16 / km) +23m 8:45 / km
8c shoes: Innov-8 Xtalon 212s 2015

Second course in Thrunton in the snow it was awesome. First part was a bit heavy going in a marsh but then the main part of the wood was really nice and clear. Still a bit of bilberry about to make it a bit sloggy but really really nice! Going to head back there at some point!

Technique was again pretty solid although a bit more lax than the first course.

566/1000

Thursday Jan 7, 2016 #

7 AM

S and C 30:00 [1]

9 PM

Note

Wanted to get out post work but legs are well and truly buggered. Major quad doms on both sidesand L calf felt a bit knotted progressively throughout the day.
Being sensible

Wednesday Jan 6, 2016 #

4 PM

Running 31:00 [3] 6.6 km (4:42 / km) +120m 4:18 / km
shoes: Mizuno WR 18 II

Dunston and Whicham Banks. Major quad Doms

6 PM

Skiing 38:00 [3] 5.6 km (6:47 / km) +10m 6:44 / km

Around Team Valley. Surface wasn't that good in the main so not sure about rushing back. Surface was really good on the downhill so picked up a bit of speed :) bit scary but didn't fall over again

Tuesday Jan 5, 2016 #

12 PM

S and C 30:00 [3]

4 PM

Orienteering (Technique Tuesday) 20:00 [3] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov-8 Xtalon 200's

Fail of an orienteering session. Had the day off and decided I wanted to do something so thought Dukes House would be decent but had to catch up on all the tour de ski I'd missed. Eventually got there to do some night-o but weather was foul. Head wasn't really in it and was kind of just floundering around with no real technique so bailed as wasn't accomplishing anything.

Not worth adding to the tally

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km) +15m 7:14 / km
shoes: Inov-8 Xtalon 200's

Scratty warm-up involving getting a branch in my eye looking for a now non-existant cairn.
Jog back a longer way on bridalpaths. Kept seeing eyes reflecting back at me which was unnerving

7 PM

S and C (Drills) 20:00 [3] 2.1 km (9:31 / km) +25m 8:59 / km
shoes: Mizuno Sayonara

Got tricked into thinking the rain was over but it had just stopped briefly. By which time I was out.
Felt really good and got through the set

Quads are cramping up a bit now for some reason?

Running warm up/down 10:35 [3] 2.25 km (4:42 / km) +17m 4:32 / km
shoes: Mizuno Sayonara

To and from. Sprightly.

Monday Jan 4, 2016 #

11 AM

Skiing 53:45 [3] 7.8 km (6:53 / km) +20m 6:48 / km

Around Derwenthaugh. Moving alright once I'd got going

12 PM

Running warm up/down 6:15 [3] 1.5 km (4:10 / km)
shoes: Mizuno WR 18 II

Few laps to finish

Sunday Jan 3, 2016 #

9 AM

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

6 PM

Skiing (Roller) 1:06:00 [3] 10.12 km (6:31 / km) +10m 6:29 / km

8 laps of Newburn Business Park after work
Getting more and more confident as I went around and nearly hit a sub 6min/km. Fell over once and landed on my hip but enjoyed it again despite the rain

Saturday Jan 2, 2016 #

12 PM

Orienteering warm up/down 11:45 [3] 1.95 km (6:02 / km) +125m 4:34 / km
shoes: Innov-8 Xtalon 212s 2015

Up from the Visitor Centre to the start
Back from the finish quite short

Orienteering 1:02:20 [3] *** 8.54 km (7:18 / km) +280m 6:16 / km
27c shoes: Innov-8 Xtalon 212s 2015

Spot of heather bashing up on Hamsterley, Dryderdale and Doctors Gate. Some nice tricky bits interspersed with large barren moorland not too dissimilar to Pwl Du but heather a bit deeper I think.
Enjoyed myself and nav was good especially when the clag was down (seems to be everytime I go to a moorland area). Two exceptions one biggish losing probably about 90-120s where I drifted of to my left on a bearing then drifted again on my 2nd bearing after relocating. Then the 2nd mistake just a little sloppy in exiting a control but quite smooth in the main.

544/1000

Friday Jan 1, 2016 #

2 AM

Skiing (Roller) 22:00 [3] 2.5 km (8:48 / km) +10m 8:38 / km

Trying out on the road... not ready yet one big fall to avoid a bigger fall and bruised my thunmb a bit. Not the best start to the year

4 PM

Running 30:00 [3] 6.96 km (4:19 / km) +45m 4:11 / km
shoes: Mizuno Sayonara

Around Whickham feeling bounxy in contrast to last night/yesterday

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