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Training Log Archive: Mal

In the 7 days ending Nov 18, 2012:

	activity	#	time	miles		km		+m	load
	Fell running	2	2:50:50	17.4	(9:49)	28.0	(6:06)	828	143.8
	Running	4	2:40:33	20.34	(7:54)	32.73	(4:54)	586	134.2
	S and C	2	1:31:00						32.0
	Orienteering	1	1:16:51	6.4	(12:00)	10.3	(7:28)	200	59.7
	Total	7	8:19:14	44.14		71.03		1614	369.7
	[1-5]	6	7:28:14
averages - sleep:7.4 weight:82kg

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Sunday Nov 18, 2012 #

Fell running long 1:40:00 [3] 18.2 km (5:30 / km) +378m 4:59 / km
shoes: X-talons 2

Run out to Grindleford station to meet the ShUOC fell runners with Kris and Treb. Top path, Stanage Pole, Higger Tor and down through Longshaw. Nice and easy bar the road section round Redmires

Saturday Nov 17, 2012 #

Orienteering warm up/down 17:21 [2] 2.6 km (6:40 / km) +60m 5:59 / km
shoes: X-talons 2

Jog with the gang up Limb valley for a bit then down across the playing fields
Back to the car afterwards

Orienteering 59:30 [3] 7.7 km (7:44 / km) +140m 7:05 / km
shoes: X-talons 2

Gaffled night-o mass start loops in Eccy Woods
Took it a bit slower and tried not to race but still made a few mistakes, it would be a lot easier if there were kites out so you knew if you were there 100%. Fun

Friday Nov 16, 2012 #

S and C (Flexibility) 30:00 [0]

Thursday Nov 15, 2012 #

Running (Progression) 45:00 [4] 10.09 km (4:28 / km) +200m 4:03 / km
slept:7.75 shoes: X-talons 2

Progression run in Rivelin similar to last week though 15min blocks instead of 10min. Felt tired before I went out but got in to it after a bit.
3.32km
3.20km (Coppice track)
3.60km

Running 12:30 [3] 2.29 km (5:28 / km) +23m 5:12 / km
shoes: X-talons 2

Little jog to loosen up then 5*25sec strides building up speed during each one then home

Wednesday Nov 14, 2012 #

Running (Recovery) 28:30 [2] 4.82 km (5:55 / km) +149m 5:07 / km
slept:7.0 weight:82kg shoes: Inov-8 X-Talons

Usual early morning jaunt with 5*25s strides thrown in. Not feeling particularly sprightly as I didn't sleep well. Legs felt tired on the uphills but felt a little better when I got moving

Fell running 1:10:50 [4] 9.8 km (7:14 / km) +450m 5:53 / km
shoes: Inov-8 X-talons 212

Went out to the Dark Peak headtorch fell race thing with Jack but we were completely under prepared really. Set off with Neil up the first hill, he then ran away but came past us when we ran just past 1. Spiked 2, Back Tor trig then had a bit of a meltdown navigationally as I so often seem to do at the minute. Check my compass coming off the top which confused me but decided just to follow the lights down in to Cogmans Clough and around to 4 afterwards, then had a fun drop down through the trees back to the reservoirs and Fairholmes. Not running particularly hard but felt it a bit at some points

Tuesday Nov 13, 2012 #

Running warm up/down 21:03 [3] 3.83 km (5:30 / km) +78m 4:59 / km
shoes: Inov-8 X-talons 212

Run to Bolehill Park then bit of a loop around
Loopy run back

Running intervals (Threshold) 41:30 [4] 9.0 km (4:37 / km) +75m 4:26 / km
shoes: Inov-8 X-talons 212

4*2km at threshold off 3mins
7:24mins (3:42mins/km)
7:25mins (3:42mins/km)
7:10mins (3:35mins/km)
7:11mins (3:35mins/km)

Really pleased at this, good session. And got me out of feeling crap after staring at a computer all afternoon making very little progress with an essay

Monday Nov 12, 2012 #

S and C (Flexibility) 21:00 [0]

Running 12:00 [3] 2.7 km (4:27 / km) +61m 4:00 / km
shoes: Asics GT-2170

Down to Circuits then back home as I'd forgotten some stuff then back down again

S and C (Circuits) 40:00 [3]
shoes: Asics GT-2170

Circuits with warm-down.....started a little late

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