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Training Log Archive: Mal

In the 7 days ending Apr 6, 2014:

activity	#	time	miles		km		+m	load
Running	7	6:06:41	43.54	(8:25)	70.07	(5:14)	1293	297.1
S and C	6	4:00:00	5.59		9.0			36.0
Fell running	1	1:07:48	7.39	(9:10)	11.9	(5:42)	510	61.8
Total	10	11:14:29	56.53		90.97		1803	394.9
[1-5]	9	8:14:29

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Sunday Apr 6, 2014 #

Running 1:24:36 [3] 16.0 km (5:17 / km) +218m 4:57 / km
shoes: Brooks Glycerin 11 #2

Heading home later so wanted to get a run in before work. Went up past Tha Sportsmen and across to Porter then down Porter to Sharrow Vale. Legs were a bit numb and unresponsive to begin with then got in to it. Felt alright on the gradual uphills but the downhills were sore.

Nice warm shower at work then standing on Eccy road waiting for the runners to not come

S and C 30:00 [0]

Feeling it

Saturday Apr 5, 2014 #

Event: Pendle Fell Race - English Fell Running Championship

2 PM

Fell running warm up/down 30:00 [3] 4.5 km (6:40 / km) +60m 6:15 / km
shoes: X-talon 190s 2

Jog up and around the start and run in with Jack, Will Boothman and Lewis for parts
Jog around some little paths afterwards with Ba-ba and Wright

Fell running 37:48 [5] 7.4 km (5:06 / km) +450m 3:55 / km
shoes: X-talon 190s 2

Pendle English Champs Fell Race
Started off cautiously with Northrop, Wright and bossman Steve near then along the road feeling decent Jack pulling away. Hit the fell line and started going backwards was literally nowhere at the top then pulled my act together a bit on the descent and bombed that pulling back to Todd and Shelf et al. Up the big end climb just a case of managing effort but reeled Wright back in. Turned at the top and bided my time a bit behind Wright then went and caught Pez, Todd and Hodges hit the road at the bottom and they all went shooting back past me. The climb up by the field on the cross country style course was horrible but only Bondy came charging past. Realised ba-ba was gaining so had to increase the effort a notch and just stuck ahead of him. Really good to be back at one of these and really enjoyed it!

Also managed not to end up in AandE or get chicked this time so improved on Fairfield Eng Champs last year in those senses

6 PM

Running 44:50 [3] 8.5 km (5:16 / km) +115m 4:56 / km
shoes: Brooks Glycerin 11 #2

Along Fulwood and down Porter with Wright and Millie...still muggy and was regretting the decision to go out again coming through Endcliffe

Friday Apr 4, 2014 #

S and C 30:00 [0]

S and C 1:00:00 [1] 9.0 km (6:40 / km)
shoes: Brooks Glycerin 11

Easy 10 bike
40min stretch, rolling and stability work
10 bike

Thursday Apr 3, 2014 #

S and C 30:00 [0]

Niggly r hamstring since Friday night

Running 26:45 [3] 5.61 km (4:46 / km) +95m 4:24 / km
shoes: Brooks Glycerin 11 #2

Crosspool Loop stop at Lawson road then down from the Grindstone

Running tempo 10:00 [4] 1.7 km (5:53 / km) +35m 5:20 / km
shoes: Brooks Glycerin 11 #2

10*10s hill then 5*25s strides legs feeling decent again hopefully be good for the weekend

Wednesday Apr 2, 2014 #

S and C 30:00 [0]

Running 1:04:10 [3] 12.0 km (5:21 / km) +225m 4:53 / km
shoes: Brooks Glycerin 11 #2

Netheredge and Porter loop with Wright.....good chat

Tuesday Apr 1, 2014 #

S and C 30:00 [0]

Running 1:00:00 [3] 10.4 km (5:46 / km) +250m 5:09 / km
shoes: Inov-8 X-talon 212 2013B

Standard Rivelin with Jonesy and Wright stopped half way up Coppice for a few reps then continued on my way

Running 8:00 [4] 1.2 km (6:40 / km) +80m 5:00 / km
shoes: Inov-8 X-talon 212 2013B

5*a hill in Rivelin second half of each rep was tough. Also saw Nails fair pacing it up Coppice

Monday Mar 31, 2014 #

7 AM

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

Loosener

9 AM

Running 19:00 [3] 3.6 km (5:17 / km) +78m 4:46 / km
shoes: Brooks Glycerin 11 #2

Up to Crosspool, was just going to do standard 30 but my legs felt good so decided to do a tempo loop.
Back along Fulwood

Running tempo 20:00 [4] 5.16 km (3:53 / km) +80m 3:36 / km
shoes: Brooks Glycerin 11 #2

Threshold session aiming for 3:50mins/km again on the same loop as the other week. Knee was giving me any grief on tarmac which is good. Quite hilly to begin with where my legs obviously hadn't quite recovered as much as I thought they had then tried to gain back a little on the descent although kept dropping it again on little rises. Pleased thought considering Saturday and yesterday on the hills

4 PM

Running 29:20 [3] 5.9 km (4:58 / km) +117m 4:31 / km
shoes: Brooks Glycerin 11 #2

Round the 30 with Wright comparing tales of Barca against Galway....I lost

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