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Training Log Archive: Mal

In the 7 days ending Jan 13, 2013:

	activity	#	time	miles		km		+m	load
	Running	6	3:54:03	31.43	(7:27)	50.58	(4:38)	1016	199.5
	S and C	4	2:46:00						77.0
	Orienteering	1	1:55:53	9.03	(12:50)	14.54	(7:58)	431	111.1
	Cycling	1	15:00	4.91	(3:03)	7.9	(1:54)		10.5
	Total	9	8:50:56	45.37		73.02		1447	398.1
	[1-5]	7	7:54:56
averages - weight:80.5kg

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Sunday Jan 13, 2013 #

Orienteering warm up/down 24:00 [3] 3.84 km (6:15 / km) +176m 5:05 / km
shoes: Inov-8 X-talons 212 2013

Jog up to the start
Jog back with Baba, ChrisL and Amanda

Orienteering race 1:31:53 [5] 10.7 km (8:35 / km) +255m 7:40 / km
shoes: Inov-8 X-talons 212 2013

YHOA Champs..Big Moor Black
Was going really well ~30s behind Crickmore at no.16 then thought 18 came after 16. Lost about 9mins doing this which would have put me comfortably second. Disappointing though I know I'm fit enough now, just got to get the nav right

New shoes were really good

C • Good going 8

Saturday Jan 12, 2013 #

Running 23:25 [3] 4.51 km (5:12 / km) +80m 4:46 / km
shoes: Asics GT-2170

Easy loop run with Treb to Blake Street
Jog back up Springvale

Running hills 9:39 [5] 1.9 km (5:05 / km) +105m 3:59 / km
shoes: Asics GT-2170

5*Blake Street
54
57
59
58
59
With ~60s jog down
Treb was about 2/3s ahead of me on every one

Friday Jan 11, 2013 #

Cycling 15:00 [2] 7.9 km (1:54 / km)
(rest day) shoes: Asics GT-2170

Turning the legs over down the gym

S and C 55:00 [1]
(rest day) shoes: Asics GT-2170

Easy down the gym telling Treb what to do
Keeping the weights light and lost of foam rolling

Running 5:00 [2] 1.0 km (5:00 / km)
(rest day) shoes: Asics GT-2170

Easy jog to cool down

Thursday Jan 10, 2013 #

Running warm up/down 14:35 [3] 2.92 km (5:00 / km) +80m 4:24 / km
shoes: Asics GT-2170

Down to Infirmary Road
Back from Addy Street

Running tempo (Progression) 36:30 [4] 8.43 km (4:20 / km) +96m 4:06 / km
shoes: Asics GT-2170

7*1km progression run
Along Infirmary road around Hillsborough then a loop around Malin Bridge then back along Infirmary Road
4:20
4:13
4:08
4:05
4:00
3:51
3:45

Then 8*25s strides to finish off

Feeling alright, not as good as yesterday though. The 5 and last km were feeling hard.

Wednesday Jan 9, 2013 #

8 AM

S and C (Flexibility) 28:00 [0]

6 PM

Running 1:14:21 [3] 16.3 km (4:34 / km) +414m 4:03 / km
weight:79kg shoes: Asics GT-2170

DPFR Club run
First for a while and managed to drag Treb along. Down Lodge Lane then along the bottom and up in to Stannington, down to Malin Bridge then up through some estate in Loxley. Along to Spout Lane then over Stannington and back up Lodge Lane.
Running well again and legs don't feel too bad now, going to try go along to this more often, though may start early morning jogging again to get a bit more time in.

9 PM

S and C (Flexibility) 28:00 [0]

Loosening off after the run

Tuesday Jan 8, 2013 #

Running warm up/down 13:10 [3] 2.32 km (5:41 / km) +100m 4:40 / km
shoes: Asics GT-2170

Up to the top of Lydgate Lane
Back to Crookes from Broomhill

Running intervals (Threshold) 36:00 [5] 8.6 km (4:11 / km) +95m 3:58 / km
weight:82kg shoes: Asics GT-2170

8*3mins (90s) with Treb
Feeling really good tonight. Distances:
0.85km (3:34mins/km)
0.81km (3:44mins/km)
0.83km (3:43mins/km)
0.97km (3:06mins/km)
0.85km (3:32mins/km)
0.99km (3:02mins/km)
0.84km (3:34mins/km)
0.87km (3:27mins/km)

Pretty consistent and going better than last week on these

C • Pretty consistent?? 3

Monday Jan 7, 2013 #

Running 21:23 [3] 4.6 km (4:39 / km) +46m 4:26 / km
shoes: Asics GT-2170

Easy with Treb....Lydgate, Ranmoor, S10

S and C 55:00 [3]
shoes: Asics GT-2170

Gym pump with Treb....probably destroyed my muscles
Finished with a bit of rolling

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