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Training Log Archive: Mal

In the 7 days ending Sep 21, 2014:

activity # timemileskm+mload
  Running4 3:15:23 24.9(7:51) 40.07(4:53) 235160.7
  Orienteering1 1:30:45 6.34(14:19) 10.2(8:54) 20588.8
  S and C2 56:15 1.71 2.7523.6
  Total6 5:42:23 32.95 53.02 440273.0
  [1-5]5 5:12:23

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MoTuWeThFrSaSu

Sunday Sep 21, 2014 #

Event: YHOA Superleague
 

Orienteering warm up/down 10:00 [3] 1.2 km (8:20 / km) +20m 7:42 / km
shoes: Innov8 Xtalon 212 2014

To the start and around a bit
Afterwards meh

Orienteering race 1:20:45 [5] 9.0 km (8:58 / km) +185m 8:08 / km
shoes: Innov8 Xtalon 212 2014

Claro events at Lindley Moor
Can't say I'll hurry back as it was a bit EBOR-esque in terms of terrain. Started well although no.9 was wrong so spent 12mins looking for it and caught up Ben who spent 16mins looking for it. Map was wrong it turned out. After that just scrappy running a bit too fast to map read in that terrain then took a very bad straight route up to the mast and Ben got away then made mre sloppy mistakes and turned my ankle so I think once you take out the two affected legs was two mins down on Ben.
C • What that suppose to mean?! 9

Saturday Sep 20, 2014 #

Running warm up/down 35:00 [3] 5.25 km (6:40 / km) +20m 6:33 / km
shoes: Innov8 F-Lite 2014

Easy miles or so before hand then some dynamic stretch things.
Longer lope afterwards with Paul and then Kev

Running race 21:43 [5] 6.4 km (3:24 / km) +10m 3:22 / km
shoes: Innov8 F-Lite 2014

Northern 6-Stage Road Relays for Gateshead
Set off a little behind Paul and worked hard but wasn't going to catch him so aimed to close a little or atleast hold the time gap. Wasn't too far behind him in the end I don't think although may have been slightly slower annoyingly. Really enjoyed it though and a good day out with Gateshead. Nice to see quite a few friendly faces out and about too. 5km in 16:58 which I think is a p.b. (just for Kris) by a mighty 1sec. Want to do more stuff like this

Friday Sep 19, 2014 #

Running 30:15 [3] 6.3 km (4:48 / km) +85m 4:30 / km
shoes: Innov8 F-Lite 2014

Easy from my grandparents along the railway track to a farm then down a mountainbike path and back along the road. Had to get out to release some stress although my place at Newcastle Uni confirmed after a hell of a lot of panicking and getting in touch with different people!

Thursday Sep 18, 2014 #

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Brooks Glycerin 11 #2

Couple of laps before with some loosening off of ankles and hips then a few strides. Feeling a little tired.
Couple of laps afterwards

S and C (Circuits) 26:15 [4] 2.75 km (9:33 / km)
shoes: Brooks Glycerin 11 #2

Oregon Circuits felt hard work. 2 times through, 30s on with ~100m between.

Leg Clam
High Knee
Crunches
Bridge
Burpees
Squat thrust
Push Ups
Side Plank
Glute Squeeze
Sit Ups
Side Plank
Squats
1 leg squats
Walking Lunges
Russian Twists

Running 52:12 [3] 11.22 km (4:39 / km) +60m 4:32 / km
shoes: Innov8 F-Lite 2014

From the stadium down to the quayside and along the same route as last Thursday keeping it easy after last weekend/before this weekend. Through in 8*25sec strides and felt decent but legs didn't want to turn over at a much faster pace than I was moving in the main

Wednesday Sep 17, 2014 #

Running 31:13 [3] 6.4 km (4:53 / km) +60m 4:40 / km
shoes: Innov8 F-Lite 2014

Round Sunniside keeping it easy on the lung legs not too bad although felt a bit empty going up inclines

Tuesday Sep 16, 2014 #

Note
(rest day)

Taking it easy. However a bit of a yomp on Allendale common looking at drainage gullies with work

Monday Sep 15, 2014 #

S and C 30:00 [0]

Sore and hungry today

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