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Training Log Archive: Mal

In the 7 days ending Oct 12, 2008:

activity	#	time	miles		km		+m	load
Running	4	3:27:00	23.01	(9:00)	37.03	(5:35)	420	158.4
Fell running	1	1:36:22	8.5	(11:20)	13.68	(7:03)	780	86.7
Other	1	1:15:00	1.62	(46:15)	2.61	(28:44)		45.0
S and C	2	55:00						45.0
Cycling	1	15:00	7.15	(2:06)	11.5	(1:18)		9.0
Total	5	7:28:22	40.28		64.82		1200	344.1
[1-5]	5	7:18:22

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Sunday Oct 12, 2008 #

Event: SOL 6

Fell running long 1:36:22 [4] 13.68 km (7:03 / km) +780m 5:29 / km
shoes: Walshes 2

From Hartsop up Gray Crag then Thornthwaite Crag. Round to HIgh Street and Kidsty Pike then back up Rampsgill Head and back down to Hartsop. Good, walked the uphills at the start as it was soaking grass which I didn't have a great amount of grip on.
http://explore.ordnancesurvey.co.uk/os_routes/show...

S and C 10:00 [0]

Calves again just to loosen them up abit for the week ahead

Saturday Oct 11, 2008 #

Running warm up/down 12:00 [2] 1.8 km (6:40 / km)
shoes: Asic's

Jog to washingwell Farm and stretched then after dynamic stretecehs then a nice jog home

Running 40:00 [2] 6.7 km (5:58 / km) +100m 5:33 / km
shoes: Asic's

Gentle jog around Watergate tried not to cover the same ground twice and succeeded took in every hill and did a bit of boulder running too.

http://explore.ordnancesurvey.co.uk/os_routes/show...

C • tomorrow 2

Wednesday Oct 8, 2008 #

Other 1:15:00 [1] 2.61 km (28:44 / km)

Did some mini race things was good more enjoyable than last week

Running long 1:30:00 [3] 16.46 km (5:28 / km) +220m 5:08 / km
shoes: Asic's

Run in and around Whickham was going to do usual but felt like a change.

http://explore.ordnancesurvey.co.uk/os_routes/show...

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Bit of a jog and stretch
Hams feel tight now

Tuesday Oct 7, 2008 #

S and C 45:00 [5]
shoes: Asic's

Really hard was the only guy so pushed as hard as I could coz didn't want to get beat by any of the women.
Good circuits, 30s: skipping, star jumps, crunches, step-ups
45s:skipping, chinnies, double crunches, squats
90s:skipping, ten of each of the above mentioned
Had to double box as I was with the group leader huge lactic acid build-up by the end:(

C • Only fella!! 3

Running warm up/down 5:00 [2] 1.75 km (2:51 / km)
shoes: Asic's

Just ran home today fromm the gym got dropped off as it was pissing it down.

Cycling warm up/down 15:00 [1] 11.5 km (1:18 / km)
shoes: Asic's

10mins before hand. 5mins after just to get my legs turning over had very little resistance on though

Monday Oct 6, 2008 #

Running 45:00 [3] 8.82 km (5:06 / km) +100m 4:50 / km
shoes: Asic's

Run with me! round the Denton loop again as we didn't have a map with us (we should really know Fenham better). West Road was a bit of a killer today really felt it at the top.
http://explore.ordnancesurvey.co.uk/os_routes/show...

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