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Training Log Archive: Mal

In the 31 days ending Aug 31, 2021:

activity # timemileskm+mload
  Running23 13:13:31 104.26(7:37) 167.78(4:44) 1099574.5
  Fell running2 4:10:57 15.3(16:24) 24.62(10:12) 1861189.9
  Other1 3:50:55 7.58(30:29) 12.19(18:56) 113553.8
  Orienteering3 2:59:33 15.31(11:44) 24.64(7:17) 805148.2
  S and C3 1:03:004.2
  Cycling1 39:46 12.44(3:12) 20.02(1:59) 5229.3
  Total32 25:57:42 154.88 249.26 4952999.8
  [1-5]32 22:23:08

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Monday Aug 30, 2021 #

7 PM

Running 30:48 intensity: (31 @0) + (6:19 @1) + (19:32 @2) + (4:26 @3) 6.14 km (5:01 / km) +24m 4:55 / km
ahr:136 max:152 shoes: Adidas PB Ultra Boost

Quays

Sunday Aug 29, 2021 #

12 AM

Running 9:35 intensity: (46 @1) + (1:37 @2) + (7:06 @3) + (6 @4) 2.0 km (4:48 / km)
ahr:148 max:162

Back to the car to head home after a long day.
1 PM

Running 47:40 intensity: (36 @0) + (3:01 @1) + (18:11 @2) + (25:52 @3) 10.0 km (4:46 / km) +27m 4:42 / km
ahr:144 max:156 shoes: Nike Infinity React Blue 2020

Out along the coast to catching the cyclists finishing

Saturday Aug 28, 2021 #

11 AM

Running 55:23 intensity: (33 @0) + (9:08 @1) + (20:01 @2) + (21:58 @3) + (3:43 @4) 10.5 km (5:16 / km) +232m 4:45 / km
ahr:142 max:166 shoes: VJ Irocs

St Abbs Head
Stunning though ripped my toe up a bit somehow.

Friday Aug 27, 2021 #

8 AM

Running 33:56 intensity: (23 @0) + (1:16 @1) + (28:09 @2) + (4:08 @3) 7.05 km (4:49 / km) +26m 4:44 / km
ahr:139 max:158 shoes: Adidas PB Ultra Boost

ITW.

Bit better than expected after feeling worse for wear after a late night.

Thursday Aug 26, 2021 #

7 AM

Running 44:53 intensity: (36 @0) + (2:07 @1) + (15:25 @2) + (16:16 @3) + (10:29 @4) 10.25 km (4:23 / km) +73m 4:14 / km
ahr:148 max:174 shoes: Nike Zoom Fly 3

Quays Tempo Loop

Some construction disruption on the road and a bit of general unfitness so a bit slower than liked.
14:38
6:50/7:48

Wednesday Aug 25, 2021 #

7 AM

Running 25:33 intensity: (19 @0) + (18:31 @1) + (6:43 @2) 5.0 km (5:07 / km) +2m 5:06 / km
ahr:127 max:143 shoes: Nike Infinity React Blue 2020

Whitley Sands

Legs still tight. Very foggy and a bit surreal.

Tuesday Aug 24, 2021 #

3 PM

Running 24:52 intensity: (19 @0) + (54 @1) + (14:31 @2) + (9:08 @3) 5.13 km (4:51 / km) +59m 4:35 / km
ahr:143 max:158 shoes: Adidas PB Ultra Boost

Pelaw

Monday Aug 23, 2021 #

7 AM

S and C (Stretch) 20:00 intensity: (17:24 @0) + (2:36 @3)
ahr:44 max:57

6 PM

Running 36:43 intensity: (37 @0) + (6:39 @1) + (26:43 @2) + (2:44 @3) 7.25 km (5:04 / km) +57m 4:52 / km
ahr:135 max:156 shoes: Adidas PB Ultra Boost

Ventured north in to Rising Sun

Sunday Aug 22, 2021 #

9 AM

Running 25:06 intensity: (27 @0) + (8:17 @1) + (15:59 @2) + (23 @3) 5.06 km (4:58 / km) +39m 4:47 / km
ahr:132 max:147 shoes: Nike Infinity React Blue 2020

EZ along the foggy South Shields coast.

Legs a bit stiff

Saturday Aug 21, 2021 #

8 AM

Running 12:11 intensity: (13 @0) + (50 @1) + (3:30 @2) + (7:35 @3) + (3 @4) 2.56 km (4:46 / km) +12m 4:40 / km
ahr:147 max:162 shoes: Salomon Phantasm

Wu

Running race 36:19 intensity: (3 @0) + (18 @1) + (8 @2) + (1:33 @3) + (4:38 @4) + (29:39 @5) 10.1 km (3:36 / km)
ahr:178 max:186 shoes: Salomon Phantasm

Try on the Tyne 10k

1st. Bit of a solo effort but coached over the line by Matty Hynes on the lead bike.

Running 5:42 intensity: (37 @1) + (3:19 @2) + (1:46 @3) 1.02 km (5:34 / km) +6m 5:25 / km
ahr:140 max:151

Wd shuffle back to the office for a shower.
Drenched
6 PM

Cycling 39:46 intensity: (32 @0) + (1:45 @1) + (19:05 @2) + (17:08 @3) + (1:16 @4) 20.02 km (1:59 / km) +52m 1:58 / km
ahr:143 max:168

Test spin on the new stallion.

Love it.

Friday Aug 20, 2021 #

7 AM

S and C (Stretch) 20:00 intensity: (17:28 @0) + (2:32 @3)
ahr:45 max:74

Thursday Aug 19, 2021 #

8 AM

Running 34:21 intensity: (27 @0) + (5:54 @1) + (25:17 @2) + (2:43 @3) 7.05 km (4:52 / km) +26m 4:47 / km
ahr:136 max:152 shoes: Nike Pegasus 37

ITW

Wednesday Aug 18, 2021 #

7 AM

Running 47:47 intensity: (22 @0) + (59 @1) + (4:15 @2) + (25:50 @3) + (15:57 @4) + (24 @5) 11.26 km (4:15 / km) +101m 4:04 / km
ahr:156 max:178 shoes: Salomon Phantasm

Tynemouth and Royal Quays with JB pre-work.

Dip in the sea to finish!

Tuesday Aug 17, 2021 #

7 PM

Running 28:48 intensity: (32 @0) + (1:31 @1) + (18:41 @2) + (8:04 @3) 6.26 km (4:36 / km) +30m 4:29 / km
ahr:140 max:152 shoes: Nike Pegasus 37

Easy Tynemouth

Monday Aug 16, 2021 #

8 AM

Running 33:47 intensity: (37 @0) + (7:38 @1) + (20:52 @2) + (4:40 @3) 7.0 km (4:50 / km) +26m 4:44 / km
ahr:135 max:153 shoes: Nike Infinity React Blue 2020

ITW

Sunday Aug 15, 2021 #

8 PM

S and C (Yoga) 23:00 intensity: (22:55 @0) + (5 @3)
ahr:54 max:74

Still a bit wiped out from the jab.

Saturday Aug 14, 2021 #

Note

Glad I got out yesterday pre-vaccine as been completely floored since with fever and headaches.

Friday Aug 13, 2021 #

8 AM

Running 29:08 intensity: (25 @0) + (2:58 @1) + (11:17 @2) + (14:28 @3) 6.5 km (4:29 / km) +22m 4:25 / km
ahr:143 max:157 shoes: Salomon Phantasm

Pre-jab on the coast

Thursday Aug 12, 2021 #

6 PM

Running 37:06 intensity: (28 @0) + (4:07 @1) + (26:11 @2) + (6:20 @3) 7.85 km (4:44 / km) +19m 4:40 / km
ahr:137 max:152 shoes: Nike Pegasus 37

Rising Sun and Silverlink

Wednesday Aug 11, 2021 #

7 AM

Running 37:36 intensity: (1:01 @0) + (17:47 @1) + (13:58 @2) + (4:50 @3) 6.61 km (5:41 / km) +91m 5:20 / km
ahr:130 max:157 shoes: Nike Infinity React Blue 2020

Cong Burn pre-work

Tuesday Aug 10, 2021 #

8 PM

Running 24:57 intensity: (25 @0) + (2:49 @1) + (19:01 @2) + (2:42 @3) 5.21 km (4:47 / km) +25m 4:41 / km
ahr:137 max:149 shoes: Nike Pegasus 37

Willington Gut

Monday Aug 9, 2021 #

8 PM

Running 28:45 intensity: (56 @0) + (8:22 @1) + (16:21 @2) + (3:06 @3) 5.66 km (5:05 / km) +42m 4:54 / km
ahr:133 max:158 shoes: Nike Pegasus 37

Wallsend Dene

Saturday Aug 7, 2021 #

11 AM

Orienteering 23:56 intensity: (20 @0) + (6:27 @1) + (7:28 @2) + (8:49 @3) + (52 @4) 3.08 km (7:46 / km) +146m 6:17 / km
ahr:139 max:167 shoes: VJ Bold 2017

Wu

Orienteering 45:17 intensity: (35 @1) + (18 @2) + (2:37 @3) + (41:33 @4) + (14 @5) 6.16 km (7:21 / km) +124m 6:41 / km
ahr:168 max:177 shoes: VJ Irocs

Creag Meagaidh S6D
Much better today, very enjoyable.

Miss the feeling of some good flow.

Friday Aug 6, 2021 #

10 AM

Other (Hiking) 3:50:55 intensity: (2:21:18 @0) + (1:29:37 @1) 12.19 km (18:56 / km) +1135m 12:55 / km
ahr:90 max:124 shoes: VJ Irocs

Creise and Meall a'Bhuiridh with Lew and John.

Clag-tastic bar a 5mins open window.

Thursday Aug 5, 2021 #

1 PM

Orienteering 6:46 intensity: (18 @0) + (2:06 @1) + (1:10 @2) + (1:36 @3) + (1:36 @4) 1.26 km (5:22 / km) +27m 4:51 / km
ahr:137 max:170 shoes: VJ Bold 2017

Wu

Fell running 1:31:32 intensity: (31 @0) + (8:52 @1) + (13:54 @2) + (31:20 @3) + (36:13 @4) + (42 @5) 9.29 km (9:51 / km) +542m 7:38 / km
ahr:154 max:178 shoes: VJ Bold 2017

Creag Dubh S6D

Brutal area, some terrible nav, some brilliant nav then a MP.

Wednesday Aug 4, 2021 #

10 AM

Fell running 2:39:25 intensity: (2:38 @0) + (38:51 @1) + (28:48 @2) + (1:11:56 @3) + (17:12 @4) 15.33 km (10:24 / km) +1319m 7:16 / km
ahr:143 max:176 shoes: VJ Irocs

Ballachulish Horseshoe with the most unexpected group

Was sold to me as a run with Lew and Spongey, on arrival 15 spook and aros people were in the car park.

Good run out though and a brutal climb up to the ridge on the first.

Bonking by the end.

Tuesday Aug 3, 2021 #

10 AM

Orienteering 17:40 intensity: (9 @0) + (1:26 @1) + (7:02 @2) + (6:41 @3) + (2:22 @4) 2.83 km (6:15 / km) +132m 5:04 / km
ahr:146 max:167 shoes: VJ Bold 2017

Wu

Orienteering 1:25:54 intensity: (5:50 @1) + (11:24 @2) + (15:51 @3) + (40:44 @4) + (12:05 @5) 11.31 km (7:36 / km) +377m 6:31 / km
ahr:161 max:182 shoes: VJ Bold 2017

Arisaig S6D

Fine nav was atrocious. Got caught by Rich, dropped Rich, caught by Rich, dropped by Rich.

Tired in the last 1/3.

Monday Aug 2, 2021 #

9 AM

Running 50:25 intensity: (16 @0) + (8:00 @1) + (27:00 @2) + (15:09 @3) 10.52 km (4:48 / km) +111m 4:33 / km
ahr:140 max:160 shoes: Nike Infinity React Blue 2020

Mon-dene.

Legs not too bad.

Sunday Aug 1, 2021 #

9 AM

Running 27:03 intensity: (41 @0) + (9:19 @1) + (16:25 @2) + (38 @3) 5.35 km (5:03 / km) +53m 4:49 / km
ahr:130 max:152 shoes: Nike Pegasus 37

Quays shake out
3 PM

Running 6:31 intensity: (7 @0) + (18 @1) + (2:31 @2) + (3:35 @3) 1.28 km (5:06 / km)
ahr:145 max:159 shoes: Salomon Phantasm

Wu

Running race 17:10 intensity: (26 @1) + (9 @2) + (26 @3) + (5:58 @4) + (10:11 @5) 5.0 km (3:26 / km)
ahr:175 max:186 shoes: Salomon Phantasm

5000m Track League

Better than the last one, a bit surprised and quite pleased with this.

Running 1:26 intensity: (7 @0) + (1:19 @1) 0.19 km (7:23 / km)
ahr:114 max:124

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