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Training Log Archive: Mal

In the 31 days ending Jul 31, 2022:

activity # timemileskm+mload
  Running33 26:47:34 202.14(7:57) 325.31(4:57) 21411096.3
  Cycling2 3:57:19 57.44(4:08) 92.44(2:34) 466115.2
  S and C2 35:00
  Swimming2 25:0115.8
  Total37 31:44:54 259.58 417.75 26071227.3
  [1-5]35 29:36:18

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Sunday Jul 31, 2022 #

9 AM

Running 1:51:41 intensity: (1:12 @0) + (12:26 @1) + (1:33:33 @2) + (4:30 @3) 23.57 km (4:44 / km) +87m 4:39 / km
ahr:136 max:149 shoes: Zoom Fly 4

Out to watch the Gosforth relays from home.
Pretty nice route on waggon ways most of the way there. Came back via the racecourse and Greet Lime Road.

Saturday Jul 30, 2022 #

8 AM

Running 1:12:13 intensity: (2:13 @0) + (44:33 @1) + (8:43 @2) + (34 @3) + (14:49 @4) + (1:21 @5) 14.5 km (4:59 / km)
ahr:132 max:182 shoes: Zoom Fly 4

Blyth Park run 17.32

Felt pretty good, hung in to the front 2 for the first half and slowly dropped back a little after that. Good run out.

Then up the coast to Blyth with Em after for an extended warm down.
7 PM

Running 30:32 intensity: (21 @0) + (19:07 @1) + (11:04 @2) 6.0 km (5:05 / km) +40m 4:56 / km
ahr:127 max:139 shoes: Nike Infinity React 3

Wallsend Dene easy.

Friday Jul 29, 2022 #

12 PM

Running 41:32 intensity: (25 @0) + (29:13 @1) + (10:23 @2) + (1:31 @3) 8.0 km (5:12 / km) +78m 4:57 / km
ahr:126 max:150 shoes: Nike Infinity React 3

Easy to Jesmond and the Dene with John Baty.
Feeling pretty good today.

Thursday Jul 28, 2022 #

7 PM

Running 46:22 intensity: (1:30 @0) + (39:26 @1) + (3:54 @2) + (1:32 @3) 8.52 km (5:26 / km) +71m 5:13 / km
ahr:123 max:158 shoes: Nike Infinity React 3

Easy around Rising Sun and Wallsend Dene with Em, few faster surges put in uphill. Feeling ok but stomach a bit off.

Wednesday Jul 27, 2022 #

7 AM

S and C 20:00 [0]
ahr:62 max:85

11 AM

Running 30:17 intensity: (31 @0) + (9:08 @1) + (20:38 @2) 6.4 km (4:44 / km) +29m 4:37 / km
ahr:130 max:141 shoes: Nike Infinity React 3

Riverside Line at lunchtime.
Felt good on the way back.

Tuesday Jul 26, 2022 #

7 AM

Running 30:00 intensity: (1:03 @0) + (13:26 @1) + (15:31 @2) 6.12 km (4:54 / km) +16m 4:50 / km
ahr:129 max:143 shoes: Nike Pegasus 37

Easy running through Centurion Park
Not the best sleep and still feeling a little off.
6 PM

Running 1:05:42 intensity: (1:39 @0) + (22:46 @1) + (17:08 @2) + (15:24 @3) + (8:09 @4) + (36 @5) 14.22 km (4:37 / km) +31m 4:34 / km
ahr:139 max:180

Monday Jul 25, 2022 #

7 AM

S and C 15:00 [0]
ahr:61 max:80 (rest day)

Needed.

Sunday Jul 24, 2022 #

8 AM

Running 2:07:06 intensity: (9:27 @0) + (44:08 @1) + (49:10 @2) + (24:21 @3) 25.0 km (5:05 / km) +161m 4:56 / km
ahr:130 max:154 shoes: Salomon Phantasm 22

Sunday Long Run
Easy 80mins including an explore of the Don Valley footpath then made my way over to Leam Lane. ~15.50km. Quick break as I was feeling a bit tired.
25mins tempo down the railway track but struggled to get moving alike I could and the tempo effort fell away.
Staggered 5mins before attempting to run another 10mins tempo but gave up on that idea once I'd hauled myself back out the Tyne Tunnel.
Staggered on after that to 25km.
11 AM

Running 6:26 intensity: (15 @0) + (4:28 @1) + (1:23 @2) + (20 @3) 1.0 km (6:26 / km) +17m 5:56 / km
ahr:127 max:146 shoes: Salomon Phantasm 22

Stopped to chat with someone I knew in Wallsend Dene on the way back so managed to run another easy km back home. Pretty broken to be honest.

Saturday Jul 23, 2022 #

8 AM

Running 45:01 intensity: (34 @0) + (15:22 @1) + (11:34 @2) + (21 @3) + (17:10 @4) 9.71 km (4:38 / km)
ahr:144 max:173 shoes: Nike Infinity React 3

Blyth Parkrun with Burty (18.16)
Legs feeling pretty damn terrible today, all-round tiredness from Thursday still I think managed to put in a decent effort though and stuck with Duncan through the first km or so before overheating and dropping back.

Some easy miles on the beach to finish before a dip in the sea.

Friday Jul 22, 2022 #

6 AM

Running 47:43 intensity: (46 @0) + (9:47 @1) + (21:06 @2) + (16:04 @3) 10.14 km (4:42 / km) +52m 4:35 / km
ahr:139 max:156 shoes: Nike Pegasus 37

Faster than wanted with JB around Seaton Sluice and the Waggonways, only noticed the pace pick up at the end. Felt better for it and grateful for the rain but lethargic feeling.
6 PM

Running 41:23 intensity: (45 @0) + (5:28 @1) + (26:29 @2) + (8:41 @3) 8.75 km (4:44 / km) +71m 4:33 / km
ahr:138 max:158 shoes: Nike Infinity React 3

With Duncan and Cal around Wallsend Dene and in to Rising Sun. Nice evening.

Thursday Jul 21, 2022 #

6 PM

Running 16:00 intensity: (58 @0) + (2:38 @1) + (9:31 @2) + (2:53 @3) 2.97 km (5:23 / km) +39m 5:03 / km
ahr:133 max:152 shoes: Zoom Fly 4

Around and about before, not feeling great.

Running 17:07 intensity: (24 @1) + (10 @2) + (37 @3) + (9:11 @4) + (6:45 @5) 5.08 km (3:22 / km) +29m 3:17 / km
ahr:173 max:188 shoes: Zoom Fly 4

Sunderland 5km
Quick start down the hill for the 1st km which I ran in 3:00 then slowly watched Pete et al. slowly pull away from me unable to tuck in any more. The 4th km in particular slowed my time a bit too much then couldnt quite hang in with Joe Cherry to dip under 17. A very fun course, will look to do this again next year!

Running 5:59 intensity: (9 @0) + (4:42 @1) + (1:08 @2) 1.03 km (5:48 / km) +8m 5:35 / km
ahr:126 max:133 shoes: Zoom Fly 4

Rather tired and slow plod back to the car.

Wednesday Jul 20, 2022 #

8 PM

Running 30:01 intensity: (39 @0) + (21:36 @1) + (7:46 @2) 5.7 km (5:16 / km) +32m 5:08 / km
ahr:126 max:144 shoes: Nike Infinity React 3

Easy around Royal Quays
Much better temperature but still quite close, ran past a tree on fire....Meadow Well

Tuesday Jul 19, 2022 #

5 PM

Running 47:25 intensity: (17 @0) + (5:44 @1) + (7:59 @2) + (16:44 @3) + (16:36 @4) + (5 @5) 10.0 km (4:45 / km) +65m 4:36 / km
ahr:152 max:177 shoes: Zoom Fly 4

5*1km at Seaton Sluice.
Absolutely roasting and probably a bit of a silly idea but hadn't been tempted out by another swim in the sea.

Swimming 20:00 intensity: (33 @0) + (13:36 @1) + (4:37 @2) + (1:14 @3)
ahr:123 max:160

Monday Jul 18, 2022 #

6 PM

Running 38:01 intensity: (1:37 @0) + (30:25 @1) + (5:58 @2) + (1 @3) 6.3 km (6:02 / km) +16m 5:58 / km
ahr:122 max:145 shoes: Nike Infinity React 3

Easy around the Cambois loop with Em, couple of stops due to heat and tiredness from the tri yesterday.
7 PM

Swimming 5:01 intensity: (1:19 @1) + (3:33 @2) + (9 @3)
ahr:135 max:147

Dip in the sea

Sunday Jul 17, 2022 #

8 AM

Running 50:00 intensity: (35 @0) + (5:46 @1) + (19:05 @2) + (10:06 @3) + (14:08 @4) + (20 @5) 11.22 km (4:27 / km) +84m 4:18 / km
ahr:147 max:177 shoes: Salomon Phantasm 22

20min tempo block at 4:00min/km including some rollers and an awful climb to finish.

15mins Wu/d aong the reservoir to catch the swim transition then tempo included the first mile or so of the bike race.

Good fun. Scoot back to finish.

Running 27:27 intensity: (9:07 @0) + (3:45 @1) + (7:59 @2) + (4:34 @3) + (2:02 @4) 3.69 km (7:27 / km) +46m 7:01 / km
ahr:119 max:166 shoes: Salomon Phantasm 22

Mooching about waiting for the cycle and then the running legs of the triathlon to comeback.

Saturday Jul 16, 2022 #

8 AM

Running 35:03 intensity: (28 @0) + (16:23 @1) + (18:12 @2) 6.52 km (5:23 / km) +19m 5:18 / km
ahr:129 max:144 shoes: Salomon Phantasm 22

Easy parkrun shakeout with Em on Town Moor. Good to see the Gateshead lot again who had a bit of a meet up.

Friday Jul 15, 2022 #

6 PM

Running 11:04 intensity: (1:03 @0) + (4:34 @1) + (5:27 @2) 2.03 km (5:26 / km)
ahr:126 max:142 shoes: Zoom Fly 4

Jog down to the race venue from Gilesgate.

Running 37:08 intensity: (9 @0) + (24 @1) + (5 @2) + (20 @3) + (28:46 @4) + (7:24 @5) 10.16 km (3:39 / km) +72m 3:32 / km
ahr:172 max:186 shoes: Zoom Fly 4

Durham City Run 10km
Great conditions though maybe a touch warm. Took it out trying to be conservative and setting a realistic pace around 36mins though found the undulations quite hard to manage yo-yo'd with a few people.

Really enjoyed this.
8 PM

Running 12:31 intensity: (4:18 @1) + (7:14 @2) + (59 @3) 2.0 km (6:16 / km) +56m 5:30 / km
ahr:135 max:148 shoes: Zoom Fly 4

Easy jog to the car after eventually making it out of the race enclosure

Thursday Jul 14, 2022 #

7 PM

Running 42:01 intensity: (1:01 @0) + (10:07 @1) + (24:08 @2) + (6:45 @3) 8.5 km (4:57 / km) +64m 4:46 / km
ahr:135 max:158 shoes: Nike Infinity React 3

Exploring run around Wallsend Dene, through the parks and about.
Managed to somehow avoid a deluge despite being very close to it!?

Tuesday Jul 12, 2022 #

Note
(rest day)

Ran out of evening.

Monday Jul 11, 2022 #

6 PM

Cycling 2:01:17 intensity: (27:54 @0) + (1:31:50 @1) + (1:33 @2) 48.36 km (2:30 / km) +241m 2:27 / km
ahr:105 max:135

Capheaton with Em, feeling quite good and enjoying the warm evening.

Sunday Jul 10, 2022 #

1 PM

Running 55:59 intensity: (2:06 @0) + (9:00 @1) + (18:13 @2) + (4:14 @3) + (19:16 @4) + (3:10 @5) 11.65 km (4:48 / km)
ahr:147 max:181 shoes: Salomon Phantasm 22

3km steeple chase (11:30ish) then 4*1km efforts on the surrounding roads.
SC was a bit too hot though did enjoy being able to do the water jump every lap to cool down. A little slower than last time but running a bit solo.

4*1km at 3:38-3:52ish feeling decent considering and didn't tighten up too much.
6 PM

Running 35:50 intensity: (23 @0) + (7:53 @1) + (26:14 @2) + (1:20 @3) 7.01 km (5:07 / km) +43m 4:58 / km
ahr:134 max:146 shoes: Nike Pegasus 37

Easy recovery jog to Royal Quays, feeling surprisingly good post race.

Saturday Jul 9, 2022 #

Note
(rest day)

Unintentional as got my dates wrong for the track meet.
Though proceeded to go home and crash so probably needed in the long run.

Friday Jul 8, 2022 #

7 AM

Running 31:19 intensity: (20 @0) + (11:34 @1) + (19:25 @2) 6.01 km (5:13 / km) +33m 5:05 / km
ahr:131 max:140 shoes: Nike Pegasus 37

Easy Tynemouth
Feeling quite flat and tired in general but too nice a morning and enough opportunity to get out and about.
Very hot.

Thursday Jul 7, 2022 #

6 PM

Running 47:50 intensity: (21 @0) + (6:35 @1) + (24:37 @2) + (10:40 @3) + (5:37 @4) 10.75 km (4:27 / km) +146m 4:10 / km
ahr:143 max:175 shoes: Zoom Fly 4

Steady fartlek with a couple of efforts up Baltic Bank.
No real push on the ups, but a fair effort.

Wednesday Jul 6, 2022 #

6 PM

Running 1:00:04 intensity: (45 @0) + (6:12 @1) + (35:43 @2) + (17:24 @3) 13.01 km (4:37 / km) +76m 4:29 / km
ahr:140 max:155 shoes: Nike Pegasus 37

Steady hour at South Shields.
Had intended to run the Monthly Mile within the hour but it was cancelled and I hadn't realised until I'd arrived.....and warmed up. So headed out to Souther Lighthouse and back, regretted the route choice on theway back with a massive headwind to contend with. Empty.

Tuesday Jul 5, 2022 #

8 AM

Running 49:05 intensity: (2:32 @0) + (9:44 @1) + (9:51 @2) + (26:53 @3) + (5 @4) 10.65 km (4:36 / km) +154m 4:18 / km
ahr:141 max:162 shoes: Zoom Fly 4

3*10min Tempo on the Quayside

Feeling a bit tired and struggled to get moving this morning. Was aiming for threshold pace (3:40-3:50/km) but not able to dial in to the required pace. Could have probably done with someone to push me on a bit.

Hitting 2.50km each rep so not terrible but had hoped for more.
5 PM

Running 30:01 intensity: (20 @0) + (1:12 @1) + (26:50 @2) + (1:39 @3) 6.46 km (4:39 / km) +51m 4:28 / km
ahr:137 max:153 shoes: Zoom Fly 4

Cruisey around Town and Sandyford after a long day.

Felt much better this evening than this morning.

Cycling 1:56:02 intensity: (18:39 @0) + (1:31:41 @1) + (5:42 @2) 44.08 km (2:38 / km) +225m 2:34 / km
ahr:110 max:143

Kirkley with Em
Comfortable pace and didn't blow up which was a slight worry. Lush evening with little wind.

Monday Jul 4, 2022 #

6 PM

Running 30:17 intensity: (58 @0) + (4:25 @1) + (23:35 @2) + (1:19 @3) 6.22 km (4:52 / km) +35m 4:44 / km
ahr:134 max:152 shoes: Nike Infinity React 3

Easy running at Rising Sun.
Felt really good and floaty, which was a bit surprising after a late night and feeling dead all day at work.

Sunday Jul 3, 2022 #

10 AM

Running 2:00:16 intensity: (45 @0) + (58:38 @1) + (51:00 @2) + (9:53 @3) 20.0 km (6:01 / km) +372m 5:30 / km
ahr:131 max:154 shoes: VJ IROC 22

Comfortable long run from Holwick over Cronkley Fell then back via High Force and Low Force along the river.
Lovely route and generally pretty decent, felt a bit tired at times but was easy to keep moving. Saw a water vole and numerous stoats whilst below Cronkley Scar which was quite cool.

A couple of cooling showers.

Saturday Jul 2, 2022 #

8 AM

Running 49:33 intensity: (55 @0) + (24:39 @1) + (5:52 @2) + (5 @3) + (18:02 @4) 10.16 km (4:53 / km)
ahr:137 max:176 shoes: Nike Zoom Fly 3 #2

Druridge Bay Parkrun (18:46)
Feeling very full and tired after a late night and a works night out but kept an honest pace. Was working well with another guy on the first lap then he slowly pulled away on the second to let me wallow in fatigue.

Little bit of a warm up before and then back out on to the course to finish with Em before a longer jog along the sand with a quick dip to finish.

Great morning.

Friday Jul 1, 2022 #

8 AM

Running 31:35 intensity: (21 @0) + (3:17 @1) + (25:43 @2) + (2:14 @3) 6.26 km (5:03 / km) +50m 4:51 / km
ahr:137 max:150 shoes: Nike Infinity React 3

Easy 30 pre work, worked my way in to it somewhat and felt comfortable. Eyes being weird beneath the trees struggling with speckly light.

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