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Training Log Archive: Mal

In the 7 days ending Jan 12, 2014:

activity	#	time	miles		km		+m	load
Running	4	2:12:41	16.79	(7:54)	27.02	(4:55)	171	110.9
S and C	3	1:27:30	1.86		3.0		20	22.0
Orienteering	1	49:00	5.48	(8:56)	8.82	(5:33)	109	39.2
Fell running	1	44:30	4.04	(11:01)	6.5	(6:51)	255	35.6
Total	8	5:13:41	28.17		45.34		555	207.7
[1-5]	6	4:13:41

1:52

0:00

» now

Sunday Jan 12, 2014 #

Orienteering 46:00 [3] 8.52 km (5:24 / km) +109m 5:04 / km
(injured) shoes: Inov-8 X-talon 212 2013B

Realised quickly that I shouldn't be running, couldn't push off as normal and going uphill was agony. This meant that I wasn't very focussed on the nav and binned a fair amount of time stupidly. Disappointing though need to rest now

Orienteering warm up/down 3:00 [3] 0.3 km (10:00 / km)
(injured) shoes: Inov-8 X-talon 212 2013B

To the start with Wright, foot started hurting almost immediately. No warm-down

Thursday Jan 9, 2014 #

Note
(rest day)

Going to take yesterday as an indication and rest for a few days, hopefully my foot pain pain will clear up

Wednesday Jan 8, 2014 #

Fell running 44:30 [3] 6.5 km (6:51 / km) +255m 5:43 / km
shoes: Inov-8 X-talon 212 2013B

Up Carrs Top and down again.....was wanting to go further but felt absolutely awful. Sore foot again but this was the least of the issues with quesyness and dizzyness so decided it was best to head back down

Tuesday Jan 7, 2014 #

8 AM

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

5 PM

Running 26:27 [2] 4.15 km (6:22 / km) +46m 6:02 / km
shoes: Brooks Glycerin 11 #2

Easy plod around the block with the mother to test out new shoes

7 PM

Running warm up/down 14:00 [3] 2.75 km (5:05 / km)
shoes: Brooks Glycerin 11

Jog and few stretches before
Jog afterwards...tempted to do another km but decided against it

Running intervals 37:00 [5] 8.62 km (4:18 / km)
shoes: Brooks Glycerin 11

2km (3mins)
5*400m(100m)
10min jog
2km (1min)

First 2km felt pretty good, 400s felt controlled but not too slow and the last 2km seemed daunting as the wind was starting to pick up a little on the back straight but ground it out.
6:05
72, 75, 73, 76 (420m), 72
6:18

Monday Jan 6, 2014 #

8 AM

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

12 PM

Running 30:44 [3] 6.4 km (4:48 / km) +60m 4:35 / km
shoes: Brooks Glycerin 11

Easy loop round sunniside
Foot is still sore, not really sure what it is

5 PM

Running warm up/down 24:30 [3] 5.1 km (4:48 / km) +65m 4:31 / km
shoes: Brooks Glycerin 11

Round the block then down past the church to do some drills.
Back the long way to get some time in...foot fine till the end

S and C (Drills) 27:30 [3] 3.0 km (9:10 / km) +20m 8:52 / km
shoes: Brooks Glycerin 11

Usual drills session or as much as I can remember.
Started with 8*25s(35) strides...feeling good and foot wasn't too bad

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