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Training Log Archive: Mal

In the 7 days ending Dec 9, 2012:

	activity	#	time	miles		km		+m		load
	Running	5	3:26:56	25.74	(8:02)	41.42	(5:00)	407		167.1
	Orienteering	1	1:47:42	9.08	(11:52)	14.61	(7:22)	485	28c	94.6
	S and C	2	1:23:00							40.0
	Total	8	6:37:38	34.82		56.03		892	28c	301.6
	[1-5]	7	6:04:38
averages - sleep:8.8 weight:80kg

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Sunday Dec 9, 2012 #

11 AM

Orienteering warm up/down 23:45 [3] 4.11 km (5:47 / km) +95m 5:11 / km
slept:8.5 shoes: Inov-8 X-talons 212

Out from the St Cuthberts Cave car park then trot though the woods and out to the field to the start.
Jog back from the finish feeling dead on my feet

Orienteering 1:23:57 [4] *** 10.5 km (8:00 / km) +390m 6:45 / km
28c shoes: Inov-8 X-talons 212

JK 2009 M20E Classic course
First time I've ran the whole course since the event. The map is still good bar a few things. Detchant was probably the worst part of the area in terms of grot.
Legs feeling very tired/sore from the previous two days of running....they aren't used to road running

C • Detchant 1

M20E - Splits

Saturday Dec 8, 2012 #

1 PM

Running warm up/down 40:55 [3] 8.04 km (5:05 / km) +135m 4:42 / km
slept:10.0 weight:80kg shoes: Asics GT-2170

Ran down to the lake to do a session but it was clear that was not going to be a good idea as it was mega icy so ran down to Dunston instead.
Run back from Blaydon, was hating Whickham Bank

Running intervals (Threshold) 41:20 [4] 10.0 km (4:08 / km) +74m 3:59 / km
shoes: Asics GT-2170

4*2km ~3mins recovery
Instead of running it round the lake ran it on a Blaydon Harriers loop, did the bridges run. To the Swing Bridge in town and back up the north bank in to the wind back to Redheugh Bridge. Also took a wrong turn and ended up in some scummy council estate (not the city centre) that would be pretty good if mapped.
Times:
7:08mins (3:34mins/km)
6:57mins (2:28mins/km)
7:24mins (3:42mins/km)
7:22mins (3:41mins/km)

Definately set off to quick though didn't really know how to pace this session as its the first time I've done it on roads

Need to remember to stretch tonight

4 PM

S and C (Flexibility) 33:00 [0]

Standard

Friday Dec 7, 2012 #

7 PM

Running tempo (Timetrial) 17:01 [5] 5.0 km (3:24 / km) +30m 3:18 / km
shoes: Asics GT-2170

Set off to do a 30min progression run but set off a bit quick so decided to keep going and see how quick I could do 5km. Gradual uphill for the first 2.5km in to Sunniside from Whickham then a steeper downhill for the second finishing with a little kick up at a hill back in to Lobley Hill. Thus its not a 5km pb though its probably equivalent to about 17:15 on a track or parkrun. Was going to do parkrun tomorrow but I think it may be icy
KM splits
03:31 03:31
03:42 07:13 (Main Hill)
03:30 10:43
03:05 13:48
03:13 17:01

Running 14:10 [3] 2.63 km (5:23 / km) +63m 4:49 / km
shoes: Asics GT-2170

Easy jog back from Lobley Hill

Wednesday Dec 5, 2012 #

Note

Not feeling great today and got a lot of work to do before I go home for Christmas

Tuesday Dec 4, 2012 #

5 AM

Running 1:00:00 [2] 9.0 km (6:40 / km)
shoes: Inov-8 X-talons 212

Erm.........

C • drunk run 7

Monday Dec 3, 2012 #

S and C (Circuits) 50:00 [3]
shoes: Asics GT-2170

Warm-up and Circuits
Again felt tough

7 AM

Running 29:30 [3] 5.95 km (4:57 / km) +85m 4:38 / km
slept:8.0 shoes: Asics GT-2170

Twas a bit dark out this morning so decided to stick to the roads. Out to Crosspool, Ranmoor, Goodwin and home.
Threw in 5*25s strides on Marlborough Road

5 PM

Running 4:00 [3] 0.8 km (5:00 / km) +20m 4:27 / km
shoes: Asics GT-2170

Slow jog down to Circuits

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