Training Log Archive: MalIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
S and C 30:00 [3]
Sunday Oct 30, 2016 #
Running 35:40 [2] 6.5 km (5:29 / km) +70m 5:12 / km
shoes: Mizuno WR 18 II
Saturday Oct 29, 2016 #
Running 1:30:10 [3] 15.7 km (5:45 / km) +325m 5:12 / km
shoes: Innov8 Xtalon 212 2016 B
Friday Oct 28, 2016 #
Note
(rest day)
Thursday Oct 27, 2016 #
Running warm up/down 32:50 [3] 5.6 km (5:52 / km) +30m 5:43 / km
shoes: Mizuno Sayonara
Warm-down, a few easy strides and some stretching then another lap of Wavertree Park
Running 26:40 [5] 5.6 km (4:46 / km)
shoes: Mizuno Sayonara
2*6*300m(60s) and 400m jog in between
All were between 50-52s so quite consistent but again still quite slow. Strangely enjoying this more than at Gateshead and enjoying the track which I don't understand
Wednesday Oct 26, 2016 #
Running 1:27:00 [3] 17.0 km (5:07 / km) +20m 5:05 / km
shoes: Mizuno WR 18 II
Then back.
Legs struggling a bit, particularly the outside of my quads. Just a bit tight nd tired I guess with all this flat road running
Tuesday Oct 25, 2016 #
Running warm up/down 40:45 [3] 8.3 km (4:55 / km) +65m 4:43 / km
shoes: Mizuno Sayonara
Out from Wavertree track and followed the group to Childwall
Back afterwards...legs giving up a bit
Running tempo 31:00 [5] 7.6 km (4:05 / km) +140m 3:44 / km
shoes: Mizuno Sayonara
It was 7*3mins with ~90s recovery.
Was hitting about 830m-790m on the first six but the last one was a bit pathetic and only managed 750m. Good session, enjoyed it.
Monday Oct 24, 2016 #
Running 45:00 [3] 10.0 km (4:30 / km) +30m 4:26 / km
shoes: Mizuno WR 18 II
Sunday Oct 23, 2016 #
Running 1:05:47 [3] 12.65 km (5:12 / km) +150m 4:55 / km
shoes: Mizuno WR 18
Wednesday Oct 19, 2016 #
Running 1:30:00 [3] 17.2 km (5:14 / km) +110m 5:04 / km
shoes: Mizuno Sayonara
Tuesday Oct 18, 2016 #
Running 22:00 [3] 4.0 km (5:30 / km) +15m 5:24 / km
shoes: Mizuno Sayonara
Easy lap of the Park beforehand then didn't do much as was faffing trying to decide whether to leave my windproof on as it was minging weather.
Not much after mainly as I was damp and didn't know where o go if I wanted something more substantial.
Running intervals 30:00 [5] 8.6 km (3:29 / km)
shoes: Mizuno Sayonara
3*1500m, 2*800m, 4*400m
I have no pace, every lap (bar the last 400m) was roughly the same time 75-78s with the last 400m in 66s.
15's in ~5:05, 8's in ~2:35, 4's in ~75
Despite the rank weather of wind and rain i quite enjoyed it and will probably go again next week
Monday Oct 17, 2016 #
Running 47:30 [3] 10.62 km (4:28 / km) +40m 4:23 / km
shoes: Mizuno Sayonara
Sunday Oct 16, 2016 #
Running 34:00 [1] 5.0 km (6:48 / km) +70m 6:21 / km
shoes: Mizuno WR 18 II
Saturday Oct 15, 2016 #
Fell running 1:37:20 [3] 12.61 km (7:43 / km) +735m 5:59 / km
shoes: Innov8 Xtalon 212 2016 B
I had a very pleasant plod out around the course. Scott emptied himself again and was broken. Managed to get the nav largely right bar a bit of a mistake on no.3. Set off in ~60th but got told we were in 26th by no.4 despite only overtaking ~5teams in running. Scott struggled across to no.5 and I pushed him across the final flat section before dropping down. We had been re-overtaken by a few teams to no.5 and then given his struggling on the downhills were overtaken by a few more in to the finish but held on to 26th. Felt like there was a lot left in the tank so reckon I could have gone a lot quicker.
Twisted my ankle a bit which makes my lower calf feel a bit funny
Friday Oct 14, 2016 #
Note
Wednesday Oct 12, 2016 #
Note
Tuesday Oct 11, 2016 #
Running 57:35 [4] 12.8 km (4:30 / km) +40m 4:26 / km
shoes: Mizuno Sayonara
Did 4*1km to test out where I am. 3:16, 26, 24, 21....the first one went a bit too well and wasn't quite able to tap out the same pace again.
Calves were tight at halfway but made it back. Need to make it along to the harriers at some point to do more exploring with a group.
Monday Oct 10, 2016 #
Note
Saturday Oct 8, 2016 #
Running 37:45 [3] 8.05 km (4:41 / km) +100m 4:25 / km
shoes: Mizuno WR 18 II
Too tired and too much to think about for Langdale unfortunately, needed to get home and pull myself together.
Friday Oct 7, 2016 #
S and C 25:00 [2]
Thursday Oct 6, 2016 #
Running 41:37 [3] 8.5 km (4:54 / km) +65m 4:43 / km
shoes: Mizuno Sayonara
Wednesday Oct 5, 2016 #
S and C 20:00 [0]
Running 34:55 [3] 7.25 km (4:49 / km) +20m 4:45 / km
shoes: Mizuno Sayonara
Took a wrong turn, think I'll try avoid that road again felt a bit dodgy
Tuesday Oct 4, 2016 #
S and C (Core) 30:00 [3]
S and C 20:00 [0]
Monday Oct 3, 2016 #
Running 40:38 [3] 8.6 km (4:43 / km) +30m 4:39 / km
shoes: Mizuno Sayonara
Out from my temporary base to have a gander at Princes park then got a bit lost and eventually found Sefton Park. At which point I started feeling a bit sick as I'd eaten to close so stopped to chill in the twilight next to the lake then continued on home.
Legs felt fine, ma have an investigation of Liverpool Harriers tomorrow if I finished in time
Sunday Oct 2, 2016 #
Fell running 1:20:17 [3] 10.8 km (7:26 / km) +900m 5:15 / km
shoes: Innov8 Xtalon 212 2016 B
Barbie went off just ahead so we tried to close initially but didn't make much inroads John kept the pace high for the first mile then once we hit the fells proper I managed to claw back and after that was running within myself the rest of the way. Fucked the cofa line a bit but not too bad. After that borrowdale b were on out case, ran the majority of St sunday and dragged John off the hill as quick as i could to just about hold them off.