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Training Log Archive: Mal

In the 7 days ending Jul 19, 2009:

activity # timemileskm+mload
  Cycling3 3:20:53 47.62(4:13) 76.64(2:37) 630169.7
  Orienteering1 1:32:15 6.09(15:09) 9.8(9:25)21 /22c95%79.0
  Running1 46:30 4.6(10:07) 7.4(6:17)36.8
  Total5 5:39:38 58.31(5:49) 93.84(3:37) 63021 /22c95%285.5

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Sunday Jul 19, 2009 #

Orienteering race 1:12:15 [4] *** 7.5 km (9:38 / km)
spiked:21/22c shoes: Falcons A

Retr-O at Cod Beck
Went ok, didn't like it just couldn't get used to it I suppose.
Got caught 4mins at no.4 (as I was being quite slow) by Paul and ended up running with him for the rest really, there was only one way to each control.

Orienteering warm up/down 20:00 [2] 2.3 km (8:42 / km)
shoes: Falcons A

Jog round the field before and after my run

Saturday Jul 18, 2009 #

Running race 7:00 [5] 2.0 km (3:30 / km)
shoes: Asic GT-2130

Round Watergate with Lewis was going to do 3km but it was really boring and I lost motivation so just stopped....

Running warm up/down 19:00 [2] 3.05 km (6:14 / km)
shoes: Asic GT-2130

Down to Watergate then once around afterwards

Running race 30 [5] 0.2 km (2:30 / km)
shoes: Asic GT-2130

Really fun sprint through a river as the path was flooded

Running 20:00 [3] 2.15 km (9:18 / km)
shoes: Asic GT-2130

Slow jog/walk back through Washingwell and Watergate in a flash flood

Wednesday Jul 15, 2009 #

Cycling long 1:29:20 [4] 35.34 km (2:32 / km) +470m 2:22 / km

From mine down to Blaydon along to Ryton and Crawcrook. Down to wylam then along the River Tyne past Ovingham to Stocksfield. Up over Whittonstall which was an absolute killer and down to Ebchester. Then to my grandparents for tea.
Was really good, the bet route I've done so far.

Cycling warm up/down 10:00 [1] 2.39 km (4:11 / km)

Round the block at my grandparents to loosen my legs a little.
Round the block at home to loosen my legs off after the 2nd bit.

Cycling 30:40 [4] 12.9 km (2:23 / km) +160m 2:14 / km

From my grandparents, down to Blaydon roundabout via Rowlandsgill. Round Dunston to Lambton avenue up that then through the Lake District on to Front Street then home.

30mins splits:
1: 13.11km (2.17mins/km)
2: 10.63km (2.49mins/km)
3: 11.60km (2.35mins/km)
4: 12.90km (2.20mins/km)

Tuesday Jul 14, 2009 #

Cycling 39:33 [3] 15.17 km (2:36 / km)

Meant to be going to harriers tonight but didn't feel upto it so went so another cycle instead. Was quite nice went the other way round the normal route but then dropped down to Lobley Hill and along front street

Cycling warm up/down 5:00 [1] 1.2 km (4:10 / km)

Round the block afterwards

Monday Jul 13, 2009 #

Cycling (Recovery) 26:20 [3] 9.64 km (2:44 / km)

Just getting a bit of recovery into my legs after a hard few days. Some bit ended up being quite fast but it was nice to get out, might go out again later not decided yet.

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