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Training Log Archive: Mal

In the 7 days ending Apr 15, 2012:

activity # timemileskm+mload
  Other2 11:41:00 23.61(29:41) 38.0(18:27) 1950446.8
  Running3 2:23:05 18.62(7:41) 29.96(4:47) 328122.0
  Fell running1 1:39:31 12.43(8:00) 20.0(4:59) 64289.6
  Orienteering1 1:05:24 4.54(14:25) 7.3(8:58) 23520c61.4
  Total6 16:49:00 59.19(17:03) 95.26(10:36) 315520c719.8

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Sunday Apr 15, 2012 #

Fell running race 1:39:31 [4] 20.0 km (4:59 / km) +642m 4:17 / km
shoes: X-talons 2

Guisborough Moors Fell Race 30th/226
Aimed to go out at a reasonable pace for the first 5km settled in the middle 10km and push the last 5km. Didn't feel like I had that extra push and my legs felt generally crap pleased to get under 100mins though and didn't get beaten by any women though the leading one did come past at the drinks station. So had to push on a bit around to Roseberry Topping and back. Struggled up the gradual incline to the last checkpoint then got my act together for the descent and pulled back 4 or 5 places :) Enjoyed it in a peverse way and it started to snow at some points.
C • First Woman 5

Saturday Apr 14, 2012 #

Running warm up/down 16:45 [3] 3.2 km (5:14 / km) +15m 5:07 / km
shoes: Asics GT-2160

Was late so a fast run there from Gosforth
Slow jog back across the moor

Running race 19:20 [5] 5.0 km (3:52 / km) +20m 3:47 / km
shoes: Asics GT-2160

Newcastle Parkrun
Started about 80secs after everyone but timed on watch. Just not anywhere near fit enough at the minute. 90secs slower than my best.
Splits:
3:48
3:49
3:46
4:08
3:45
One bad split but quite pleased with the consistency, I think Thursday may have taken more out of me than I thought

Running 26:03 [2] 4.03 km (6:28 / km) +58m 6:02 / km
shoes: Asics GT-2160

Different route through the woods to the lake and back. Bit tired but needed to loosen off

Friday Apr 13, 2012 #

Running 21:52 [2] 4.23 km (5:10 / km) +55m 4:51 / km
shoes: Asics GT-2160

Standard lake loop legs feeling a bit shit. Easy trying to loosen my legs up as I fancy a shot at the Newcastle parkrun tomorrow

Thursday Apr 12, 2012 #

Running tempo 42:15 [5] 10.0 km (4:14 / km) +150m 3:56 / km
shoes: Asics GT-2160

Blaydon Harriers
Was meant to be a steady run out up the railway line but ended up at the front of the group and me and the best guy ended up doing a progression run.
Km Splits:
4:46
4:30
4:29
4:13
4:23 (hill)
4:23 (hill)
4:12
3:55
3:50
3:35
Pretty pleased having largely negative splits and foot didn't really hurt just a bit of a dull ache

Running warm up/down 16:50 [3] 3.5 km (4:49 / km) +30m 4:37 / km
shoes: Asics GT-2160

1km easyish warm-up (5:33mins/km) then 2,5km warm-down which wasn't much slower than the session 4:33.

Wednesday Apr 11, 2012 #

Note
(rest day)

Sore feet and knackered

Tuesday Apr 10, 2012 #

Other 9:30:00 [1] 27.0 km (21:07 / km) +1200m 17:16 / km
shoes: Inov-8 X-Talons

Hiking with Duncan up around Ben Lawers bumped into Nic Barable on the tops and him and SJ tagged along with us. We tried to do the full group but couldn't find the way off An Stuc in the fog and snow so had to bail out and walk back to Inverar

Monday Apr 9, 2012 #

Orienteering 45:24 [5] *** 5.3 km (8:34 / km) +235m 7:01 / km
20c shoes: X-talons 2

JK Relay
Fairly crap again. Was going alright then took a bad routechoice and blew it
What a shockingly bad JK I ran!

Other 2:11:00 [3] 11.0 km (11:55 / km) +750m 8:53 / km
shoes: X-talons 2

Jog up the bottom half of Schiehallion with Duncan to the rocks then just walked up to the top and back down

Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: X-talons 2

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