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Training Log Archive: Mal

In the 7 days ending Oct 10, 2010:

activity	#	time	miles		km		+m	load
Running	5	2:44:00	16.92	(9:42)	27.23	(6:01)	245	132.2
S and C	5	1:40:00	0.37		0.6			74.0
Fell running	1	1:39:00	8.51	(11:38)	13.7	(7:14)	450	79.2
Cycling	2	40:00	9.1	(4:24)	14.65	(2:44)		31.0
Orienteering	1	35:00	2.73	(12:48)	4.4	(7:57)	50	28.0
Total	9	7:18:00	37.64		60.58		745	344.4

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Sunday Oct 10, 2010 #

12 PM

Fell running 1:39:00 [3] 13.7 km (7:14 / km) +450m 6:12 / km
shoes: Walshes 4

Out to Hathersage with Shuoc went up to Burbage Moor and along to Higger Tor then all the way along Stanage edge then dropped down at high neb back to hathersage along the hood brooke valley

Thursday Oct 7, 2010 #

Note
(rest day)

Feeling a bit dead really so decided I'm going to rest it out until the fellrun on sunday

Wednesday Oct 6, 2010 #

7 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Asic GT-2130

On a treadmill down Goodwin very gentle

S and C 15:00 [2]
shoes: Asic GT-2130

Found a SnC progession training plan from either when I was on the start squad or from Badaguish and did it twice, very light weights though but it didn't feel too bad.
Then did 5mins on a wobble board (30secs each ankle)

S and C 10:00 [1]
shoes: Asic GT-2130

Cycling warm up/down 10:00 [2] 3.4 km (2:56 / km)
shoes: Asic GT-2130

3 PM

Running warm up/down 15:00 [1] 1.85 km (8:06 / km)
shoes: Walshes 4

Down to the edge then on to Endcliffe park very slow

Orienteering 35:00 [3] 4.4 km (7:57 / km) +50m 7:32 / km
shoes: Walshes 4

A Shuoc GIAG down in Endcliffe and Bingham Parks
2 short courses, need to more orienteering, was a bit rusty
A clock relay

Running long 55:00 [3] 9.78 km (5:37 / km) +150m 5:13 / km
shoes: Walshes 4

Run up Porters Brook with Anwen and Kris got into the last bit and turned round was knakered didn't eat enough I don't think

Tuesday Oct 5, 2010 #

10 AM

Cycling 30:00 [3] 11.25 km (2:40 / km)
shoes: Asic GT-2130

Just down at the gym in a free hour I had alright but a bit boring

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asic GT-2130

Thought that I had better stretch my legs a bit before intervals after the cycling

6 PM

Running warm up/down 30:00 [3] 5.1 km (5:53 / km) +25m 5:44 / km
shoes: Asic GT 2140

Down to Goodwin from Ranmoor, then out up to Endcliffe park with Shuoc a few drills and such.
A short jog then some stretching.

Running intervals 25:00 [5] 4.1 km (6:06 / km)
shoes: Asic GT 2140

In Endcliffe Park with Shuoc did:
4 x 45/30, 45/30, 120/90
Felt a bit off to be honest didn't expect to be up at the front but didn't have that extra push, it also didn't help that I was wearing road shoes so had no grip!

9 PM

S and C 10:00 [1]

Monday Oct 4, 2010 #

7 AM

S and C 10:00 [1]

3 PM

Running warm up/down 24:00 [3] 4.4 km (5:27 / km) +70m 5:03 / km
ahr:155 max:170 shoes: Asic GT 2140

Ran down Porters Brook to find a flat bit.
Ran back afterwards.

Heart rates a bit high but still a little ill, didn't feel to bad actually which isgood though.

S and C 10:00 [3] 0.6 km (16:40 / km)
shoes: Asic GT 2140

Drills from Badaguish

5 PM

S and C warm up/down 15:00 [2]
shoes: Asic GT 2140

Down at Goodwin with SHUOC

S and C 30:00 [4]
shoes: Asic GT 2140

My first SHUOC training session

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