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Training Log Archive: Mal

In the 7 days ending May 1, 2011:

activity	#	time	miles		km		+m	load
Fell running	2	4:18:28	20.34	(12:43)	32.73	(7:54)	1200	193.9
Running	3	1:47:46	12.56	(8:35)	20.21	(5:20)	65	85.4
S and C	1	34:00	1.86	(18:14)	3.0	(11:20)		27.2
Total	5	6:40:14	34.76	(11:31)	55.94	(7:09)	1265	306.5

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Sunday May 1, 2011 #

Running warm up/down 5:45 [2] 1.05 km (5:29 / km) +5m 5:21 / km
ahr:148 shoes: Asic's GT-2150

Jog down to Emily's legs felt fine surprisingly

Running 24:45 [3] 4.34 km (5:42 / km) +60m 5:20 / km
ahr:148 shoes: Asic's GT-2150

With Emily up through the Parks and back on to Fulwood....Good catch up but hard work...legs weren't happy

Saturday Apr 30, 2011 #

Fell running long 3:24:00 [2] 23.73 km (8:36 / km) +940m 7:11 / km
shoes: Inov-8 X-Talons

Long run in the lakes =D
Started at Pooley Bridge and ran up High Street to Arthur's Pike and Bonscale Pike then on to Loadpoat Hill and Wether Hill then cut down through the Deer Reserve (woops) and up to The Nab then along the ridge to Rest Dodd. Down the path to Boredale Hause via Angle Tarn then decided I'd try go up Helvelyn so down to Patterdale and up the Hole-In-The-Wall path then hit the wall (2hr50 ~ 20km) really bad near the top of Birkhouse Moor and couldn't go uphill anymore so decided just to head back down to the start of the HITW path.

http://www.mapmyrun.com/routes/view/33042128/?open...

Was feeling amazing though two hours in like better than I ever have done on one of these mad runs

Note

Then had to stagger back towards Pooley Bridge as far as I could, made it to Howtown and had to get picked up, couldn't string sentences together.....Think I may have gone too far :P

Thursday Apr 28, 2011 #

Running 30:00 [3] 6.0 km (5:00 / km)
ahr:148 shoes: Asic's GT-2150

Out from Harriers up the Derwent Walk to the viaduct
Back down through the park from the bridge for a little bit then felt shit so stopped and had a long walk back :(

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
ahr:130 shoes: Asic's GT-2150

Slow and steady round the track loosening the legs waiting for everyone to turn up

Running tempo (Threshold) 10:06 [4] 3.02 km (3:21 / km)
ahr:178 shoes: Asic's GT-2150

Two five minute threshold efforts tried to get the same distance and effort on both was a little bit slower

Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Asic's GT-2150

Did some strides and jogging about waiting for the other guys to come back round between theshold efforts

Wednesday Apr 27, 2011 #

12 PM

Running warm up/down 11:00 [2] 2.2 km (5:00 / km)
ahr:130 shoes: Asic's GT-2150

Did 3 laps jogged warm-up to loosen up after last night

2 and a bit laps warm-down

S and C 34:00 [3] 3.0 km (11:20 / km)
ahr:120 shoes: Asic's GT-2150

Lots and lots of drills on a 30m stretch of track

Running (Strides) 3:40 [4] 0.8 km (4:35 / km)
ahr:142 shoes: Asic's GT-2150

2 laps jogging the bends striding the straights focusing on good posture and style

Running race 2:30 [5] 0.8 km (3:07 / km)
ahr:171 shoes: Asic's GT-2150

Tried an 800m after the drills
Knew I wasn't going to do such a great time after last night so tried for equal splits but got 73s-77s so set off too fast, didn't have the extra gear I usually have and my hamstring started aching a lot at 600m

Tuesday Apr 26, 2011 #

Fell running race 37:28 [5] 8.0 km (4:41 / km) +260m 4:02 / km
ahr:179 shoes: Inov-8 X-Talons

Carlton Challenge 6th
Tried a punter start and held on through about 3.5km which was a bit funny, then on the gradual uphill my calves were aching and dropped to 4th. Then dropped to 8th on the steepest part of the course but managed to get a place back on the last descent but jarred my glute a bit

http://www.eskvalleyfellclub.org/results/fell/nehr...

Fell running warm up/down 17:00 [3] 1.0 km (17:00 / km)
ahr:120 shoes: Inov-8 X-Talons

Not much before hand as got there late
Jog around a bit afterwards

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