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Training Log Archive: Mal

In the 7 days ending Jun 26, 2011:

activity	#	time	miles		km		+m	load
Running	5	2:47:10	21.33	(7:50)	34.33	(4:52)	384	138.8
Fell running	1	1:16:30	9.63	(7:57)	15.5	(4:56)	530	74.3
S and C	3	1:10:00	0.93		1.5		20	50.3
Total	7	5:13:40	31.89		51.33		934	263.3

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Sunday Jun 26, 2011 #

Fell running race 1:09:00 [5] 14.5 km (4:46 / km) +500m 4:04 / km
shoes: Innov8's

Windy Gyle Fell Race
Set off pretty well, was just on the shoulder of the leader then had to stop to go to the toilet quickly. So 1st place went away fast, made it up to the top comfortably 2nd/3rd. Managed to stay 2nd around the top and down the first part of the descent but then on a little uphill just died, 2nd place went away from me and 4th place started to close in but held on to third in the end...really pleased :D

Fell running warm up/down 7:30 [2] 1.0 km (7:30 / km) +30m 6:31 / km
shoes: Innov8's

Jog about and up a little hill

Saturday Jun 25, 2011 #

Note

Think I slighlty pulled my calf yesterday as it was a little bit painful when I was walking. This morning though it is sstill a bit tender and my achilles is aching a bit

Running (Recovery) 22:00 [3] 4.36 km (5:03 / km) +60m 4:43 / km
shoes: Asic's GT-2150

The usual, round to the lake then back up through the fields
Felt pretty good a kept it comfortable

S and C 6:30 [4] 1.0 km (6:30 / km) +20m 5:55 / km
shoes: Asic's GT-2150

8*strides of about 80m
4 flat, 2 up, 2 down to test out the calf/achilles before tomorrow. Think it passed but going to rest it for the rest of the day

Friday Jun 24, 2011 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +40m 4:33 / km
shoes: Asic's GT-2150

Jog up to the next car park from Waskerley station car park

Running intervals 22:00 [5] 5.5 km (4:00 / km) +15m 3:57 / km
shoes: Asic's GT-2150

Did 5mins off 3.5mins (1.25km)
then 5mins off 2.5mins (1.40km)
then 5mins off 1.5km (1.40km)

On the Waskeley Way, first one was into the wind then the last two were downhill. The last one felt pretty hard towards the end

S and C 13:00 [2] 0.5 km (26:00 / km)
shoes: Asic's GT-2150

Assorted drills
Finished with 4 strides

Thursday Jun 23, 2011 #

S and C 50:30 [2]

General stuff

Wednesday Jun 22, 2011 #

Running long 56:00 [3] 11.21 km (5:00 / km) +124m 4:44 / km
shoes: Asic's GT-2150

Jog to my Grandparents via the Garage to check on my car, over the top to Burnopfield then down Busty Bank to the Derwent walk.
Felt alright started to get a little tired but then cranked the pace up a bit and felt fine

Tuesday Jun 21, 2011 #

Running 18:30 [3] 3.8 km (4:52 / km) +25m 4:43 / km
shoes: Asic's GT-2150

Jog through Watergate up the diagonal to the bottom of the railway track
Same in reverse on the way home

Running intervals 15:00 [5] 3.1 km (4:50 / km) +60m 4:25 / km
shoes: Asic's GT-2150

10*1min uphill for the first 6 back down on the last 4
Felt a bit crap to be honest and it was way to humid

Monday Jun 20, 2011 #

Running (Recovery) 23:40 [2] 4.36 km (5:26 / km) +60m 5:05 / km
shoes: Asic's GT-2150

Summer Training starts now
Need to get back into a nice training pattern
So started off with a nice steady recovery jog down to the lake and back, never felt hard going. Going to try to build it up slowly

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