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Training Log Archive: Mal

In the 7 days ending Jun 7, 2009:

activity	#	time	miles		km		+m				load
Running	5	4:15:10	27.63	(9:14)	44.46	(5:44)	220				211.4
Orienteering	1	1:48:45	8.14	(13:22)	13.1	(8:18)	475	19 /	23c	82%	99.8
S and C	1	1:00:00									36.0
Total	6	7:03:55	35.77		57.56		695	19 /	23c	82%	347.1

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Sunday Jun 7, 2009 #

Event: SOL

Orienteering race 1:18:45 [5] *** 11.0 km (7:10 / km) +475m 5:53 / km
spiked:19/23c shoes: Falcons A

SOL 3 at Teviothead Black 4th
"If you see a high point your running up it" thats what Jon Tullie told me before I started and I certaintly did. Basically a fast open area of 5 hills which we had to go up.
Had two massive legs, one was 1.6km and the other was 1.3km.
Felt pretty strong but not as strong as Tom as he caught 7mins up on me, was quite annoying as going up every hill he just got closer and closer :(, but managed to beat Ian in a sprint finish so all good.
Made a few little mistakes which probably lost me about 4mins I think.

Orienteering warm up/down 30:00 [2] 2.1 km (14:17 / km)
shoes: Falcons A

Jog to the start with Lewis then a few drills and stretches
Jog back to download with Tom

Saturday Jun 6, 2009 #

Running 43:36 [2] 7.49 km (5:49 / km)
shoes: Asic GT-2130

Just a nice gentle jog to get out for a bit, quite surprised by the distance though.

S and C 1:00:00 [1]

Stretched my groin, hamstrings and calves.
200 crunches
200 knee to elbow things
9x1min alternating planks normal, side, side with 30s between each individual and 1min between sets
Stretched my shoulders a bit
Did squats for 8mins with a ball

Friday Jun 5, 2009 #

Note
(rest day)

Wanted to do some core work, but was so tired after 3 exams today

Thursday Jun 4, 2009 #

Running warm up/down 15:00 [2] 2.9 km (5:10 / km)
shoes: Asic GT-2130

Down to Swallwell for the start of the Derwent Walk
From the viaduct at Hamsterly Mill to my grandparents

Running 41:40 [4] 8.61 km (4:50 / km) +80m 4:37 / km
shoes: Asic GT-2130

From Swallwell upto Hamsterly Mill, did the first 5km at about 75% in 20:40 (4:08mins/km), had a short active recovery type thing then the last did the last 3km at 65% in about 15:40 (5:13mins/km).

Reckon I could do this quicker if I paced myself a little bit better rather than doing 5km hard. Also about 1min down on 5km time due to pacing for the rest of run and the lack of anybody to push me on. Pleased all in all

Wednesday Jun 3, 2009 #

Running warm up/down 17:00 [2] 2.63 km (6:28 / km)
shoes: Walshes 3

Jog to town moor and back from it

Running intervals (Foxstalls) 1:00:00 [5] 10.77 km (5:34 / km)
shoes: Walshes 3

Did foxstalls on the Town moor and exhibition park (top bit of JK sprint map). Did:
60 - 15/15s - 5.35km (5.36mins/km)
30 - 45/15s - 5.42km (5.32mins/km)

Knackered!

Tuesday Jun 2, 2009 #

Running warm up/down 9:30 [2] 1.46 km (6:30 / km)
shoes: Asic GT-2130

Jog to the place where I was doing intervals from home and back

Running intervals 21:30 [5] 3.0 km (7:10 / km) +30m 6:50 / km
shoes: Asic GT-2130

Did 5x400m with about 100seconds recovery in:
1:35 (3.57mins/km)
1:39 (4.07mins/km)
1:40 (4.10mins/km)
1:40 (4.10mins/km)
1:42 (4.15mins/km)

Then 5x200m with about 50seconds rest in:
0:39 (3.15mins.km)
0:40 (3.20mins/km)
0:42 (3.30mins/km)
0:37 (3.05mins/km)
0:41 (3.25mins/km)

Pleased that I'm quite consistant with these times but there are nearly exactly 1/2 or 1/4 of the time I do 800m in so I either don't have that much top speed or I'm strong enough to keep the pace going.

Monday Jun 1, 2009 #

Running (Recovery) 46:54 [2] 7.6 km (6:10 / km) +110m 5:45 / km
shoes: Asic GT-2130

Nice jog in the sun up to the trig point through Ravensworth, then down the Tanfield to the lake then back up through the woods home

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