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Training Log Archive: Mal

In the 7 days ending Sep 14, 2014:

activity	#	time	miles		km		+m	load
Fell running	1	6:18:52	23.92	(15:50)	38.5	(9:50)	2700	378.9
Running	5	3:12:29	25.18	(7:39)	40.53	(4:45)	204	159.1
S and C	3	2:23:00	2.11		3.4			65.6
Total	7	11:54:21	51.22		82.43		2904	603.5
[1-5]	6	10:53:21

6:18

0:00

» now

Sunday Sep 14, 2014 #

Fell running 6:18:52 [5] 38.5 km (9:50 / km) +2700m 7:17 / km
shoes: Innov8 Xtalon 212 2014

Lakeland Mountain Trial Classic....Never again!
First two hours were absolutely great then the wheels completely fell off and was reduced to having to keep stopping to sit down going to the last control as my legs were so painful. Want to stay away from the ultra-long stuff for a bit I think (bar the OMM) as I think I'm pushing myself too hard. For my efforts and perseverance I managed to get in to the team prize b edging out Nicky Spinks hahaha (Thanks Rhesus and John Hunt) so won back my entry fee for doing pretty naff. Reckon a decent time would have been 5:40 if it hadn't completely ground to a halt

Saturday Sep 13, 2014 #

S and C 31:00 [0]

Running 13:10 [3] 2.75 km (4:47 / km) +20m 4:37 / km
shoes: Innov8 F-Lite 2014

To the park and back

Running 14:00 [3] 2.85 km (4:55 / km)

Barefoot in the park a couple of laps then 6 accelerations

Friday Sep 12, 2014 #

Running 39:00 [3] 8.0 km (4:53 / km) +50m 4:44 / km
shoes: Innov8 F-Lite 2014

Around Sunniside then down the railway line and along the top of Watergate then home with 6*25s strides on the grass en route

Thursday Sep 11, 2014 #

Running tempo 18:27 [4] 5.2 km (3:33 / km) +14m 3:30 / km
shoes: Innov8 F-Lite 2014

Another easy run tonight before the race this weekend (XC relay and my mountain trial) but the group decided to pick it up and ended up doing a 3/4s 5km effort cruising the first 2.5 and picking it up in the last km (17:53). Along the quayside to a random point which they all seemed to know then turned around and ran back. Ran with Paul and messed around with him to keep it relaxed. Started surging a bit in the last km till he didn't come with me. Think I may have missed a trick to properly push it and run a good time as it seems I was running quite well.

Running 32:30 [3] 6.03 km (5:23 / km) +30m 5:16 / km
shoes: Innov8 F-Lite 2014

From the stadium across the Millenium to the Copthorne and then bac a imilar but different way.

5km - Splits

Wednesday Sep 10, 2014 #

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

Enforced rest day due to a blood pressure monitor

Tuesday Sep 9, 2014 #

Running warm up/down 21:00 [3] 4.15 km (5:04 / km) +20m 4:56 / km
shoes: Innov8 F-Lite 2014

From the stadium up to Heworth metro.
Back from the metro afterwards

Running tempo 32:22 [4] 7.2 km (4:30 / km) +30m 4:24 / km
shoes: Innov8 F-Lite 2014

Someone suggested picking the pace up despite it being intended as an easy run and then just went with Paul had to keep stopping as was unsure of the direction. Did a 5km fairly strongly (18:30), 5mins off then 1mile (5:15) and 3mins recovery.
Feeling a bit tired on the 5km but pleased to get this in hopefully will feel good this weekend

Note

Joined Gateshead properly now :D

Monday Sep 8, 2014 #

Running warm up/down 22:00 [3] 4.35 km (5:03 / km) +40m 4:50 / km
shoes: Innov8 F-Lite 2014

Around the park and to the football pitch then down across front street and home via the Lakes

S and C (Drills) 42:00 [3] 2.9 km (14:29 / km)

Same as last week in the park barefoot a bit chillier

S and C (Circuits) 40:00 [3] 0.5 km (1:20:00 / km)

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