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Training Log Archive: Mal

In the 7 days ending Mar 8, 2009:

activity # timemileskm+mload
  Running4 4:07:27 28.42(8:43) 45.73(5:25) 240203.1
  S and C2 1:48:0042.0
  Fell running1 1:41:00 5.49(18:23) 8.84(11:26) 55575.0
  Orienteering1 1:33:00 6.48(14:21) 10.43(8:55) 69543 /49c87%83.7
  Total6 9:09:27 40.39 65.0 149043 /49c87%403.9
  [1-5]5 8:21:27

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Sunday Mar 8, 2009 #

Fell running warm up/down 43:00 [3] 5.54 km (7:46 / km) +210m 6:32 / km
shoes: Falcons A

Run up to Easedale Tarn from Grasmere and back to Grasmere from some farm buildings not exactly sure where though

Orienteering 1:33:00 [4] 10.43 km (8:55 / km) +695m 6:41 / km
spiked:43/49c shoes: Falcons A

Technique Training on SIlver Howe and Blea Rigg with Josh was awesome...Bit cold at times though and the hail stung the wind was so strong.
Did like a gaffled first leg relay
Then Map memory
Gaffled Long/Short
Then Josh decided he couldn't do anymore so did the rest by myself:
A longish control pick
A short course at race pace
Then a downhill course (with uphill :@)

Fell running 58:00 [2] 3.3 km (17:35 / km) +345m 11:33 / km
shoes: Falcons A

Walking/jogging between the excercises was aminly uphill too :(

Saturday Mar 7, 2009 #

S and C 48:00 [0]

Saving myself for tomorrows excursion
C • What's happening tomoro? 3

Thursday Mar 5, 2009 #

Running warm up/down 25:00 [2] 3.81 km (6:34 / km) +20m 6:24 / km
shoes: walshes a

Run to town Moor then a little bit of general loosening off (10mins)
Run back from town moor after a short walk then stretching (15mins)

Running intervals (Threshold) 55:00 [4] 10.72 km (5:08 / km) +60m 4:59 / km
shoes: Walshes 2

45/15's on the town moor with Smyth, felt pretty good all the way round but the last 5mins were hard as they were all up a slight incline... Was good though. however I didn't enjoy this as much as 90/30's as you don't have as much rhythm.

Wednesday Mar 4, 2009 #

Running long 1:30:00 [3] 16.94 km (5:19 / km) +160m 5:04 / km
shoes: Asic GT-2130

Run home from school but went out via Newburn with Smyth then came home from there along the Keelmans Way and up Whickham bank

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

Tuesday Mar 3, 2009 #

Running warm up/down 31:00 [3] 4.86 km (6:23 / km)
shoes: Asic GT-2130

Run down to Watergate Park and then a few stretches whenst there
Afterwards out the back of Watergate Park and up the hill towards Sunniside, having a look a Ravensworth Estate. My insteps were killing me and had to walk then went back into the woods at Watergate and along the bottom of the fields then back into the estate.

Running race 10:57 [5] 3.0 km (3:39 / km)
shoes: Asic GT-2130

Wanted to see where I was compared to last summer so tried the 3km I was doing before Uppsala beat my time by 11seconds and got under the 11minute mark for the first time so quite pleased would have liked it to be a little faster maybe if I ran one with a group???

Monday Mar 2, 2009 #

Running 35:30 [3] 6.4 km (5:33 / km)
shoes: Asic GT-2130

Usual run to Sunniside and bak around via the 3 steps. Just took it easy trying to improve my running style. Had a one minute stretch of fast running just before the end.

S and C 1:00:00 [2]

6x1min planks (feeling stonger than usual) with 30secs rest stretching hamstrings
Calves usual 20mins
100 p-u
100 s-u
100 c
10mins ball
4mins alternate ankle rotations
General

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