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Training Log Archive: Mal

In the 7 days ending Mar 8, 2015:

activity	#	time	miles		km		+m	load
Running	5	2:55:47	22.31	(7:53)	35.9	(4:54)	590	147.0
Orienteering	1	1:22:39	7.33	(11:16)	11.8	(7:00)	275	79.6
S and C	2	20:00
Total	6	4:38:26	29.64		47.7		865	226.6
[1-5]	6	4:18:26

1:22

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Sunday Mar 8, 2015 #

Orienteering warm up/down 15:30 [3] 2.5 km (6:12 / km) +45m 5:41 / km
shoes: Innov-8 X-talon 212 2014 B

Round the field before with Josh and after solo...Achilles sore during the warm up but eased by the end

Orienteering race 1:07:09 [5] 9.3 km (7:13 / km) +230m 6:26 / km
shoes: Innov-8 X-talon 212 2014 B

Hutton Mulgrave
Really nice to get out in a good forest with minimal brash nice courses especially in Skelder but map could do with a bit more vegetation. Enjoyed it though and it was a good challenge. Ran out of energy a bit towards the end which is probably where Mark Bown overtook me for a 30s win. nav good

Saturday Mar 7, 2015 #

S and C 10:00 [0]

Running hills (Fartlek) 35:47 [3] 7.0 km (5:07 / km) +120m 4:42 / km
shoes: Innov8 Flite 195 2015

Shit day, shit run.....found it hard to get any speed just empty

Friday Mar 6, 2015 #

Running 25:28 [3] 5.2 km (4:54 / km) +75m 4:34 / km
shoes: Asics GT-2170

Washingwell woods, lap of the lake then back up through the fields

Thursday Mar 5, 2015 #

Running warm up/down 14:37 [3] 3.05 km (4:48 / km) +60m 4:22 / km
shoes: Innov8 Flite 195 2015

Waited all day and decided I wasn't go to go out a I've gotten nowhere with work today. But eventually hit the wall and decided to try brighten my mood. Out to Washingwell Lane before.
Back from the lake afterwards

Running intervals 32:00 [5] 7.1 km (4:30 / km) +95m 4:13 / km
shoes: Innov8 Flite 195 2015

Decided to try something a bit faster out...had thought hill but couldn't be bothered. Then settled on 5*3mins but ended up doing 4*6mins(2mins).
1.57km (undulating, steep uphill)
1.45km (uphill all the way)
1.73km (downhill)
1.73km (downhill then flat)
Felt absolutely awful and wasn't helped by the headwind on the uphill reps

Bar one twinge Achilles wasn't sore but my calves are now wrecked

Wednesday Mar 4, 2015 #

S and C 10:00 [0]

Quite domsy for some reason so stretched it off

Running 46:00 [3] 8.55 km (5:23 / km) +200m 4:49 / km
shoes: Inov-8 X-talon 212 2013B

Trying to find a nice loop in Chopwell....nearly got it right I think. Wrenched my foot a bit near the start and its a bit bruised across my metatarsals now. But lovely day so had to get out

Tuesday Mar 3, 2015 #

Running 21:55 [3] 5.0 km (4:23 / km) +40m 4:13 / km
shoes: Asics GT-2170

Morning pootle around Whickham, nice to get out but feeling unfit...damn! but not unexpected really, plenty of time before the JK and hopefully will be able to get some fitness back

Monday Mar 2, 2015 #

Note
(rest day)

So despite telling myself last night I was going to start training a bit more again. I spent the entire day working again. Feeling very unenthusiastic at the minute and really struggling to find the time

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