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Training Log Archive: Mal

In the 7 days ending Aug 31, 2014:

activity	#	time	miles		km		+m	load
Running	6	4:45:52	36.75	(7:47)	59.15	(4:50)	207	226.5
S and C	6	3:10:10	1.55		2.5			18.1
Fell running	1	43:59	5.47	(8:03)	8.8	(5:00)	195	41.6
Total	7	8:40:01	43.78		70.45		402	286.2
[1-5]	6	5:50:01

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Sunday Aug 31, 2014 #

S and C 30:00 [0]

Sore calves and glutes from the terrain yesterday

Running 1:30:00 [2] 16.7 km (5:23 / km) +35m 5:20 / km
shoes: Inov-8 X-talon 212 2013B

Along the beach up at Druridge nice and easy then a bit of a dip in the sea afterwards to ease the legs

Saturday Aug 30, 2014 #

S and C 30:00 [0]

Fell running warm up/down 12:00 [3] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: X-talon 190s 2

Out the field and up the first hill for a bit too look at the route as I had no idea what was going on.
Bit of a jog afterwards with Dave Beech

Fell running race 31:59 [5] 6.8 km (4:42 / km) +180m 4:09 / km
shoes: X-talon 190s 2

Bellingham Show Fell race 1st place
Set off with a lap round the field in front of everyone then through the car park and then up on to the hill over the back and then back over. Took it out reasonably hard and then felt pretty strong in the terrain as there weren't many trods or anything so kept pulling away and then getting lost with the tapes lost about 1mins. Made a mistake and ended up in 4th a bit behind then managed to overtake and gap everyone and held on

Running 11:00 [2] 2.0 km (5:30 / km)

Barefoot on the grass near home to stretch the calves

Friday Aug 29, 2014 #

Note
(rest day)

Legs a bit battered still so thought I'd have a rest before tomorrows show race hopefully

S and C 20:00 [0]

Thursday Aug 28, 2014 #

S and C 30:00 [0]

Running warm up/down 30:10 [3] 6.2 km (4:52 / km) +40m 4:43 / km
ahr:147 max:172 shoes: Innov8 F-Lite 2014

From the stadium up to Heworth roundabout
Back from Pelaw hobbling a bit with sore calves

Running tempo 39:47 [4] 10.2 km (3:54 / km) +42m 3:49 / km
ahr:164 max:175 shoes: Innov8 F-Lite 2014

Plan was a 7.5mile tempo but jacked it in after 10km as calves were sore and the bloke I was with eased back there. Little bit of a stomach issue but that sorted itself out. And then picked the pace back up again, another enjoyable session it feels a lot better with Gateshead as there are a few people in front as well as close behind.

Wednesday Aug 27, 2014 #

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

Running 30:00 [2] 6.4 km (4:41 / km)
shoes: Innov8 F-Lite 2014

Easy round the track

Tuesday Aug 26, 2014 #

Running warm up/down 25:45 [3] 4.9 km (5:15 / km) +30m 5:06 / km
shoes: Innov8 F-Lite 2014

Out with Gateshead Harriers from the stadium down to the Quayside.
Then slower back up with a guy called Rob (I think)

Running 34:40 [5] 8.25 km (4:12 / km) +60m 4:03 / km
shoes: Innov8 F-Lite 2014

Went along to Gateshead Harriers to try something new and hopefully find a better group to train with. It was much better in terms of the number of people around. Session was 5*1mile but skipped the 4th as my calves are still wrecked from the weekend. Tried to keep it steady and not hare off which worked quite well. Loop was along the quayside then up a hill then a long descent, times were:
5:50
5:52
5:53
5:32

First session for a while and felt pretty decent so pleased with that as something to build on

Note

4hours slogging over the bac' O'Dun Fell again this time carrying buckets of moss backwards and forwards then across to some track to check that out. Tiring

Monday Aug 25, 2014 #

Running warm up/down 24:30 [3] 4.5 km (5:27 / km)
shoes: Brooks Glycerin 11 #2

2km on the track before then a few loosening stretches and after then 2km afterwards

S and C (Circuits) 20:10 [4] 2.5 km (8:04 / km)
shoes: Brooks Glycerin 11 #2

2*14*20s of lots of things then 100m strides between each exercise. Pullups were pathetic both times managed about 3 full ones in 2 rounds. Running got progressively slower

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

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