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Training Log Archive: Mal

In the 7 days ending Oct 12, 2014:

	activity	#	time	miles		km		+m	load
	Running	3	3:11:38	23.15	(8:17)	37.26	(5:09)	315	162.3
	Orienteering	2	1:48:59	8.41	(12:58)	13.53	(8:03)	280	97.0
	S and C	2	1:00:00
	Total	5	6:00:37	31.56		50.79		595	259.3
	[1-5]	5	5:00:37
averages - sleep:12 rhr:30 weight:78kg

1:35

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Sunday Oct 12, 2014 #

Event: Regional Middle Distance Event

Event: Penrith Beacon

Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Innov8 Xtalon 212 2014

Jog to the start beforehand.
Nothing afterwards due to foot

Orienteering 56:07 [4] 5.9 km (9:31 / km) +160m 8:23 / km
shoes: Innov8 Xtalon 212 2014

Penrith Beacon Blue
Chose to run down as the area didn't seem like a 'classic' area and probably best as a middle. Decision proved wise as I never got in to the area and had a shocking run probably down to not realising it was 1:75000 till the last control. Also my foot which was bruised after yesterday started to hurt about half way round. Should have been comfortably under 40mins I think. Didn't plan!

C • 1:75000 2

Saturday Oct 11, 2014 #

Event: Race the Castles

Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km) +60m 7:09 / km
shoes: Innov8 Xtalon 212 2014

Up to the start and a few drills and stuff
Was going to warm-down but my foot was hurting when I finished so gave it a miss its bruised where my Mortons neuroma is but hopefully should clear up a bit soon

Orienteering 20:52 [5] 3.13 km (6:40 / km) +60m 6:05 / km
shoes: Innov8 Xtalon 212 2014

Race the castle Edinburgh 32nd Mens WRE
Another race where it could have been so much better messed up the route choice leg and then late on.

Thursday Oct 9, 2014 #

S and C (Flexibility) 30:00 [0]
rhr:30 slept:12.0 weight:78kg

Feeling a lot better after a long night in bed.

Running 56:10 [3] 11.45 km (4:54 / km) +60m 4:47 / km
shoes: Innov8 F-Lite 2014

Easy jog with the Harriers before the weekend. Luckily it the first in the Harrier league this weekend so that was their session also. Stomach playing up must have been something I ate at lunch. Also R calf a bit tight so will get rollering it tomorrow

Wednesday Oct 8, 2014 #

Note
(rest day)

Feeling tired

Tuesday Oct 7, 2014 #

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

Running warm up/down 20:58 [3] 3.7 km (5:40 / km) +30m 5:27 / km
shoes: Innov-8 f-lite 192 Orange/Blac

From the stadium down to the quayside ended up in a 5km race over the bridge oops
Back afterward not feeling great

Running intervals 44:53 [5] 8.11 km (5:32 / km) +60m 5:20 / km
shoes: Innov-8 f-lite 192 Orange/Blac

5*1miles but skipped the 4th as its meant to be an easier week so I can beat hubmann and co at the weekend ;)

Pretty pleased as I was feeling fast and pushed it as hard as I could bar the 3rd where I eased back a little to the line as my snack nearly returned.
Times:
5:27
5:34
5:34
5:22

Average 5:29 which is another improvement on last time so still getting quicker which is good. And a massive p.b. on the loop

Monday Oct 6, 2014 #

Running 1:09:37 [3] 14.0 km (4:58 / km) +165m 4:42 / km
shoes: Brooks Glycerin 11 #2

Plod up the Derwent Walk with Fran from Blaydon Rugby club to beyond Rowlands Gill trying to keep her from running off in to the distance. Legs feeling a bit tired on the way out but perked up on the way back. Easy week this week :D

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