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Training Log Archive: Mal

In the 7 days ending Oct 17, 2010:

activity	#	time	miles		km		+m				load
Running	7	5:24:30	36.6	(8:52)	58.91	(5:31)	1120				272.0
Orienteering	2	1:48:12	6.71	(16:07)	10.8	(10:01)		29 /	33c	87%	92.7
S and C	6	1:27:00	1.3		2.1						56.9
Cycling	2	1:17:00	12.93	(5:57)	20.81	(3:42)	260				61.6
Fell running	1	1:16:00	5.97	(12:44)	9.6	(7:55)	85				60.8
Total	15	11:12:42	63.52		102.22		1465	29 /	33c	87%	544.0

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Sunday Oct 17, 2010 #

9 AM

Running 52:30 [3] 8.0 km (6:34 / km) +265m 5:38 / km
shoes: Walshes 4

Up Porters Brook then upa little footpath straight to the Norfolk Arms then along Houndkirk road and found myself at the start of the CSC final. Saw a motorcyclist on the floor attended by paramedics which was interesting. Really surprised at just how close to the peak district I live!!!

10 AM

Orienteering 1:01:00 [4] 7.4 km (8:15 / km)
spiked:12/13c shoes: Walshes 4

Did a course I planned on Burbage so I could go to the CSCand do something and see some mates. Was good classic training and quite physical aswell. Didn't make any mistakes as such alothough was a bit hesitant on one making sure I was in the right place so stopped a little early. Felt really good as I actually managed to motivate myself to train at a decent pace and wasn't too tired from the run up there.

C • guest run 2

2 PM

Fell running 1:16:00 [3] 9.6 km (7:55 / km) +85m 7:35 / km
shoes: Walshes 4

Met up with my mum on her way back from Oxford so took for a run along Stanage edge and back via stanedge pole

Saturday Oct 16, 2010 #

11 AM

Cycling warm up/down 1:07:00 [3] 17.11 km (3:55 / km) +260m 3:38 / km
shoes: Walshes 4

Out to Loxley Common via Brook Hill roundabout then back the same way afterwards.

C • Loxley common 5

Orienteering (Technique) 13:30 [3] *** 1.1 km (12:16 / km)
spiked:5/6c shoes: Walshes 4

Long/short courseon Loxley Common took it slow so I didn't make too many mistakes

Orienteering (Technique) 21:40 [3] *** 1.5 km (14:27 / km)
spiked:8/10c shoes: Walshes 4

Control Pick sort of course was slowed down by a mistake which I did shit with and bracken on the rocky bit as I don't want to injure myself before next weekend.

Orienteering (Technique) 12:02 [3] *** 0.8 km (15:02 / km)
spiked:4/4c shoes: Walshes 4

Took this one slow to get it right and I did :Dket getting pulled off by the vegitation but managed to correct myself

Friday Oct 15, 2010 #

Note
(rest day)

Yay!! :D

Thursday Oct 14, 2010 #

8 AM

S and C 10:00 [1]

4 PM

Running warm up/down 24:00 [3] 4.03 km (5:57 / km) +60m 5:33 / km
shoes: Asic GT 2140

Up Fulwood Road to Hangingwater, cut in to the top part of Bingham and along to Highcliffe Road.
Back through Bingham down to Endcliffe then up Riversdale road up Endclife Vale.

Running hills 24:00 [3] 4.0 km (6:00 / km) +240m 4:37 / km
shoes: Asic GT 2140

Up the steps next to Highcliffe road:
Did 2 lots of 5 x 1min on, 1min recovery with 2mins in between sets.
Was feeling last night in my legs so didn't do as much as I set out to do

Wednesday Oct 13, 2010 #

10 AM

Cycling warm up/down 10:00 [3] 3.7 km (2:42 / km)
shoes: Asic GT-2130

Easy warm up and warm down

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

Down at Goodwin did the second progression of thing from Badaguish times two, tink I may be even worse than Kris at press-ups!!

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

6 PM

Running long 1:22:00 [4] 16.42 km (5:00 / km) +190m 4:43 / km
shoes: Asic GT 2140

Run with Dark Peak Fell Runners was only the road run but really enjoyed it little bit fucked now though. Managed to stay up at the front for the majority but tired alittle towards the end, and didn't realise Tom lane was soooo long!

Tuesday Oct 12, 2010 #

6 PM

Running warm up/down 22:00 [3] 4.48 km (4:55 / km) +25m 4:47 / km
shoes: Walshes 4

Down to Goodwin to meet up with ShUOC then on to Ponderosa. Did a loop around the par then did some drills and a few strides.

Running intervals 21:00 [4] 4.6 km (4:34 / km)
shoes: Walshes 4

Did a pyramid session led by Ralph, did two groups of:
4 x 15secs (15secs)
2 x 30secs (30secs)
1 x 60secs (60secs)
2 x 30secs (30secs)
4 x 15secs (15secs)

7 PM

Running 15:00 [3] 2.66 km (5:38 / km) +30m 5:20 / km
shoes: Walshes 4

Out from Ponderosa, across the university grounds on to Glossop road then on to Brocco Bank and down to Endcliffe Park.

Running intervals (Threshold) 21:00 [4] 3.9 km (5:23 / km) +50m 5:04 / km
shoes: Walshes 4

Did 3 x 5mins at threshold pace in Endcliffe and Bingham, ran up to Highcliffe road and back from the Eccie road roundabout. Was well cool pitch black, ran using my headtorch. Had two minutes rest in between each rep.
1.16km on the first
1.25km on the second
1.20km on the third although I got held up by traffic at one point

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +80m 5:16 / km
shoes: Walshes 4

Jog back from the Eccy/Brocco roundabout tooka wrong turn up Rossington Road but ended up on Endcliffe Vale so it wasn't too bad.

Felt really good tonight in general

10 PM

S and C 10:00 [1]

Monday Oct 11, 2010 #

3 PM

Running warm up/down 27:00 [3] 4.69 km (5:45 / km) +75m 5:20 / km
ahr:139 max:155 shoes: Asic GT 2140

Jog down to Brocco bank from Ranmoor via endcliffe vale then up through endcliffe park into bingham.
Jog back afterward through Bingham and the top of Endcliffe then jumped onto Riversdale road and back up endcliffe vale

S and C 12:00 [2] 0.6 km (20:00 / km)
ahr:124 max:141 shoes: Asic GT 2140

Badaguish drills in bingham in the sun :D

5 PM

S and C warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Asic GT 2140

Jog down to Goodwin pre-session
Jog around with the group, then a few excercises t make sure I was warmed up
Jog around afterwards then a few short stretches

6 PM

Running 26:00 [3] 4.63 km (5:37 / km) +105m 5:03 / km
shoes: Asic GT 2140

Jog after circuits with Treb, Tim Tett, Nick and Ramsay. Went up to Crookes then along to Manchester Road down to the stable and back arond to Crookes stopped in at Trebs.

9 PM

S and C 10:00 [1]

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