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Training Log Archive: Mal

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m	load
Running	31	32:54:22	270.22	(7:18)	434.87	(4:32)	2957	1563.0
S and C	14	6:11:15	0.16		0.25			38.0
Cycling	1	59:00	13.48	(4:23)	21.7	(2:43)	105	47.2
Total	45	40:04:37	283.85		456.82		3062	1648.2
[1-5]	34	34:47:37

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Sunday May 31, 2020 #

10 AM

Running long 1:39:05 [3] 23.0 km (4:18 / km) +190m 4:08 / km
ahr:149 shoes: Nike Infinity React

Long run up at Waskerley on the Railway track with Anna on the bike. Felt amazing on the run out uphill and wanted to continue onwards though Anna was less keen. Turned to a fairly strong headwind. Was comfortable till the last mile or so.
Great day.

4 PM

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

Saturday May 30, 2020 #

8 AM

Running 27:25 [3] 5.8 km (4:44 / km) +5m 4:42 / km
ahr:138 shoes: Adidas PB Ultra Boost

Easy 5km on the Quayside pacing Hodge. He was a bit optimistic and asked for 22mins and suffered a bit towards the end. Good to see him again.

10 AM

Running 38:40 [2] 7.2 km (5:22 / km) +100m 5:01 / km
shoes: Adidas PB Ultra Boost

Some easy running with Anna up at Windy Nook before heading across the road to Whitehills and up the viewing area. Then a couple of km solo to stretch the legs.

Thursday May 28, 2020 #

7 AM

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

5 PM

Running warm up/down 35:33 [3] 7.77 km (4:35 / km) +40m 4:28 / km
shoes: Nike Zoom Fly 3

Along the industrial to Heworth with Cal
Back through Pelaw and along the Felling bypass back to the stadium

Running tempo 36:19 [4] 10.0 km (3:38 / km)
ahr:172 max:182 shoes: Nike Zoom Fly 3

10km tempo with Cal for company
First 5km pretty comfortable in 17:52 and kept it decent to 7/8km before I began to tire a little. Pleased with the time though. Need to do more of this.
17:52/18:29

S and C 2:15 [2] 0.25 km (9:00 / km)
shoes: Nike Zoom Fly 3

A few half arsed drills and strides.

Wednesday May 27, 2020 #

8 PM

Running 1:29:30 [3] 20.0 km (4:29 / km) +130m 4:20 / km
ahr:143 max:167 shoes: Nike Infinity React

Up to the Racecourse again via Salters Lane and back down the Great North Road to Town. Legs felt decent, not as good as the night before.

Tuesday May 26, 2020 #

7 AM

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

8 PM

Running 58:25 [3] 13.2 km (4:26 / km) +80m 4:18 / km
ahr:145 shoes: Nike Zoom Fly 3

Out to the Coast Road before.
Back from Four Lane Ends with some strides on the Quayside to finish

Running intervals 19:40 [4] 4.8 km (4:06 / km) +50m 3:54 / km
ahr:158 max:170 shoes: Nike Zoom Fly 3

2*5*70s(30s) - 2mins between sets

Enjoyed this and felt much better for it. Felt a bit peaky at the end as I cooled down quite quickly.

Monday May 25, 2020 #

9 AM

Running 37:00 [1] 6.1 km (6:04 / km) +25m 5:57 / km
ahr:116 max:132 shoes: Adidas PB Ultra Boost

Easy easy running around Newburn in the sun with Anna. Legs feel very secondhand from yesterday. quads feeling the cycling....I'm not a cyclist obviously.

3 PM

Running 1:01:52 [3] 13.0 km (4:46 / km) +205m 4:25 / km
ahr:142 max:156 shoes: Adidas PB Ultra Boost

Easy up to the QE and around Windy Nook.
Legs felt awful on the climb and for much of the run down. Alright on the undulating strip around Windy Nook.

Fingers crossed this easier running will help me tomorrow

Sunday May 24, 2020 #

10 AM

Running long 1:27:35 [3] 20.75 km (4:13 / km) +140m 4:05 / km
ahr:152 max:166 shoes: Nike Zoom Fly 3

Steady longer run with Cal similar to Monday but avoided Fawdon and head all along the A1 on a great path down to Scotswood Riverside and back via the Quayside. Enjoyed the pace being a littte higher than I'd generally try and run at the moment but apart from 1 or 2 moment felts strong throughout and wasn't dead by the end.

6 PM

Cycling 59:00 [3] 21.7 km (2:43 / km) +105m 2:39 / km

Trial ride of the old stallion.
Somewhat unsettlingly back wheel slipped on to the frame after a few hundred metres. Then after 4km the back wheel slipped completed blocked the chain and snapped the leather toe strap.

But then settled down, headed around the racecourse and back through Gosforth.

Saturday May 23, 2020 #

10 AM

Note

Walk on the beach and country park at Druridge with Anna.

5 PM

Running 1:16:32 [3] 18.0 km (4:15 / km) +145m 4:05 / km
ahr:148 max:164 shoes: Nike Zoom Fly 3

Feeling tired all day so just went out for a jaunt.
Headed along to Saltwell before taking a trip up Dryden Road then decided to head down to the Teams and back on the Tyne.

Felt significantly better as the run went on.

Friday May 22, 2020 #

Note
(rest day)

Another long day on site in Welwyn.
Got a decent finish before a 5hour drive north. Absolutely shattered when home.

Thursday May 21, 2020 #

6 AM

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

8 PM

Running 1:08:00 [3] 14.9 km (4:34 / km) +40m 4:30 / km
ahr:147 max:158 shoes: Nike Infinity React

Easy on the Albans Way after a long frustrating day at work
2 lots of 8*15s strides included

Wednesday May 20, 2020 #

12 PM

Running 1:30:47 [3] 20.0 km (4:32 / km) +40m 4:30 / km
ahr:155 max:170 shoes: Nike Infinity React

Long run on the Lune Valley Ramble and Lancashire Coastal Way from the M6 to Trafalgar Point and back. Found the incessant heat quite tough and tapped out at 20km about 1km from the car.

9 PM

S and C (Mobility) 15:00 [0]

Tuesday May 19, 2020 #

6 PM

Running warm up/down 31:00 [3] 6.8 km (4:34 / km) +20m 4:30 / km
ahr:147 max:161 shoes: Nike Zoom Fly 3

Along the Quayside before and after

Running intervals 30:00 [4] 7.2 km (4:10 / km) +25m 4:06 / km
shoes: Nike Zoom Fly 3

6*2mins(90s) & 4*45s(30s) on the Quaysde and Newcastle Business Park
Fet a bit tired on the first 2no. before waking up.
45s were fun.

9 PM

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

Monday May 18, 2020 #

7 AM

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

6 PM

Running 1:20:20 [3] 18.5 km (4:21 / km) +150m 4:10 / km
ahr:150 max:163 shoes: Nike Infinity React

Coxlodge and Fawdon explore

Nice to go somewhere a bit different. Felt pretty decent again.

Sunday May 17, 2020 #

5 PM

Running 54:36 [2] 11.5 km (4:45 / km) +80m 4:35 / km
shoes: Nike Infinity React

Easy around Newcastle. Bit of ESS around the Uni and St James' Park.

Felt better as I went. Hopefully be able to carry this through for the next fortnight.

7 PM

S and C (Core) 20:00 [2]

Saturday May 16, 2020 #

9 AM

Running warm up/down 8:20 [3] 1.65 km (5:03 / km) +20m 4:46 / km
shoes: Nike Zoom Fly 3

Jog along the quayside before with a few drills and strides.

Easy around the bridges to stretch the legs after. Not feeling too bad after a little walk, could have probably dug a little deeper.

Running 5:18 [4] 1.0 mi (5:18 / mi)
ahr:160 max:174 shoes: Nike Zoom Fly 3

Bit of an effort for the harriers session on the Quayside. Struggled with a lack of competitiveness and people to work off.

A little slower than I'd like (again). Not as fit as I'd like to be in general at the moment it seems but it'll come

10 AM

Running 1:44:45 [3] 23.0 km (4:33 / km) +150m 4:25 / km
shoes: Nike Zoom Fly 3

Easy around the Tyne Tunnel loop with Anna on the bike.

A little stop start at times but felt really good n the second half

Friday May 15, 2020 #

Note
(rest day)

Day off
Needed after a long week on site in Sunderland.

Thursday May 14, 2020 #

1 PM

Running 44:58 [3] 10.0 km (4:30 / km) +75m 4:20 / km
shoes: Nike Infinity React

Easy on the C2C at Anfield Plain to Stanley and back

6*(20s hard, 20s harder, 20s hardest) off 30s included.

Found the run back uphill to the car more tiring than planned.

8 PM

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

Wednesday May 13, 2020 #

7 AM

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

4 PM

Running 55:45 [3] 12.15 km (4:35 / km) +40m 4:31 / km
ahr:148 shoes: Nike Infinity React

Easy on the Penshaw Railway Line again. Really lovely afternoon again. Finished with some strides.

Following a little twisty path along the old protected railway line at one point before popping out on to a great bit of single track.

Legs feeling a bit tired from yesterday evening.

Tuesday May 12, 2020 #

7 AM

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

8 PM

Running warm up/down 25:10 [3] 5.4 km (4:40 / km) +30m 4:32 / km
shoes: Adidas PB Ultra Boost

10mins out long the railway track

15mins back.

Running intervals 45:00 [4] 10.7 km (4:12 / km) +70m 4:04 / km
shoes: Adidas PB Ultra Boost

Speakey Classic Session.

45mins of Foxdahls 45/15s

Found the first 15-20 tough before realising that I was close to the turn and soon to be heading back. Didn't feel massively up for this to begin with but was enjoying it through the middle section. Found the last 5 tough mind.

Efforts at ~3:45-4:05/km with floats at ~4:30-5:00.

Monday May 11, 2020 #

7 AM

S and C (Mobility) 32:00 [0]

4 PM

Running 57:00 [3] 12.88 km (4:26 / km) +152m 4:11 / km
shoes: Nike Infinity React

Around Penshaw and along the old Durham-Sunderland Line before looping back. Felt really good bar the climbs up to Offerton.

Slight worry at the end as I looked down and saw red on my shoes but nothing too serious.

Sunday May 10, 2020 #

3 PM

Running 1:03:20 [3] 13.0 km (4:52 / km) +115m 4:40 / km
ahr:141 max:167 shoes: Adidas PB Ultra Boost

Gateshead Harriers Hills

Warm up to the Schooner with some strides

2*60s, 1*45s, 4*15s, 2*30s
1*60s, 1*50S, 1:45s, 4*15s, 2*30s

Felt ok but didn't really feel like I got my heart-rate up as opposed to the 6no longer hills I did last week.

Few more strides then back.

Feel like I ruined this week a little by overdoing it on Wednesday, whilst I really enjoyed the longer harder run I definitely went deeper than I should have and it took me most of the week to fully recover from the effort. Got in the key sessions in though. In to an easier week again, though a fair bit busier with work.

Saturday May 9, 2020 #

11 AM

Running 36:20 [1] 5.0 km (7:16 / km) +60m 6:51 / km
shoes: Nike Infinity React

Very slow loop around the lake with Anna.

Plan A of a long run in the moors was thwarted by some poor bike management.

Friday May 8, 2020 #

10 AM

Running warm up/down 34:05 [3] 7.23 km (4:43 / km) +25m 4:38 / km
ahr:143 shoes: Nike Zoom Fly 3

On the Quayside before and after with 8*15s strides before and 6*20s strides afterwards.

Feeling ok on the warm up but had a few minutes before heading back. Think Wednesday is still in the system.

Running tempo 18:00 [4] 4.77 km (3:46 / km) +10m 3:44 / km
ahr:171 max:179 shoes: Nike Zoom Fly 3

Gateshead session - 18min 'Progressive' Tempo.

8mins @6:00s
6mins @6:00s
4mins @6:20s

Bad session, should have been ratcheting down the pace but fell apart.

3 PM

Running 28:20 [1] 4.75 km (5:58 / km) +50m 5:40 / km
ahr:126 shoes: Nike Infinity React

Easy with Anna to the shops for essentials.

Thursday May 7, 2020 #

Note
(rest day)

Much needed. Not feeling top notch today, stepped it up a little too much yesterday.

Wednesday May 6, 2020 #

5 PM

Running long 1:47:19 [3] 25.0 km (4:18 / km) +184m 4:08 / km
ahr:153 max:167 shoes: Nike Zoom Fly 3

Out to the Sunderland-Consett Railway and back (most of the way) with Cal at a suitable distance.

Hit the Great North Road and ran south past the Angel, across the A1 and down in to Birtley and in to County Durham and Chester-le-Street. Then picked up the C2C for a few km towards Sunderland before turning north through Washington and up towards Gateshead. Hit a bit of a low at about 20-21km again and set Cal free on Felling bypass as the wheels began to fall off. Made it to 25km before resolving to shuffle my way home.

Running 18:25 [2] 3.13 km (5:53 / km) +30m 5:37 / km
shoes: Nike Zoom Fly 3

Got about 800m and had a pain in my toes and hamstring nip so stopped to walk and felt a bit weak. Walked until the stadium at which point I decided to run again but appeared to have lost the ability to do so and stumbled my way back.

Maybe need to start thinking about fuelling strategies for longer runs.

Tuesday May 5, 2020 #

7 PM

Running 1:01:00 [3] 13.76 km (4:26 / km) +120m 4:15 / km
shoes: Adidas PB Ultra Boost

Bit of a chilled run with a few efforts thrown in on the hills. Out through the Dene to Hadricks Hill Junction before climbing up to Gosforth and then along Salters Lane to arrive at the Town Moor before nipping down through town and home

Monday May 4, 2020 #

4 PM

Running 1:18:03 [3] 17.82 km (4:23 / km) +146m 4:12 / km
ahr:148 max:165 shoes: Adidas PB Ultra Boost

Back to Willington Gut but in reverse this time with the outbound stretch on the cycle path. Bumped in to Dan from Harriers briefly. Enjoyable evening out stretching the legs felt better than I thought I would at the beginning.

Sunday May 3, 2020 #

10 AM

Running 1:01:10 [3] 13.56 km (4:31 / km) +140m 4:17 / km
ahr:148 max:160 shoes: Nike Infinity React

Low Fell out via Dryden Road and back through Saltwell Park to the Quayside.

Running 6:00 [3] 1.44 km (4:10 / km)
ahr:158 max:164 shoes: Nike Infinity React

6*25s(35s) strides on the Quayside.

Saturday May 2, 2020 #

8 AM

Running warm up/down 45:00 [2] 9.0 km (5:00 / km) +40m 4:53 / km
shoes: Nike Zoom Fly 3

Along to St Peters Basin before and afterwards with a few short drills.

Running intervals 34:35 [5] 8.0 km (4:19 / km) +20m 4:16 / km
shoes: Nike Zoom Fly 3

2*3km (7mins)

Gateshead Harriers session with Paul at a suitable distance out and back on the Quayside.

10:23
10:18

Bit of a headwind on the way out but good to have company to try and keep pushing each other on

5 PM

S and C 32:00 [2]

Friday May 1, 2020 #

11 AM

Running 14:10 [1] 2.5 km (5:40 / km) +15m 5:30 / km
shoes: Nike Infinity React

Easy with Anna up Ouseburn and back.

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