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Training Log Archive: Mal

In the 7 days ending Mar 22, 2015:

activity	#	time	miles		km		+m		load
Running	9	7:08:30	53.38	(8:02)	85.9	(4:59)	960		351.3
Orienteering	1	1:50:00	10.63	(10:21)	17.1	(6:26)	85	30c	88.0
S and C	3	1:30:00
Total	13	10:28:30	64.0		103.0		1045	30c	439.3
[1-5]	10	8:58:30

2:03

0:00

» now

Sunday Mar 22, 2015 #

Note
(rest day)

Thinking of another rest day as I don't feel great pretty worn out for some reason

1 PM

Running long 1:32:30 [3] 20.1 km (4:36 / km) +175m 4:25 / km
shoes: Innov8 Flite 195 2015

Eventually perked myself up out of my malaise and felt pretty decent apart from my legs being a bit tight towards the end.
Ran on the Consett to Sunderland railway path for a change.....theres a great stretch with no road crossings like easily 10km?

Saturday Mar 21, 2015 #

S and C 30:00 [0]

Note
(rest day)

Feeling tired so probably for the best

Friday Mar 20, 2015 #

Orienteering warm up/down 22:30 [3] 4.1 km (5:29 / km) +15m 5:23 / km
shoes: Innov-8 X-talon 212 2014 B

To and from the car at Tayport. Was weird as the tide was really high on the way in and miles from the path on the way out. Struggling a fair bit on the way back

Orienteering (Technique) 1:27:30 [3] *** 13.0 km (6:44 / km) +70m 6:33 / km
30c shoes: Innov-8 X-talon 212 2014 B

Jogged around the JEC 2010 M20 course on Tentsmuir. Decent at the nav although had to slow down a fair bit in the circles as it was printed at roughly 1:15 so hard to make out detail. Some bits were being thinned so not the nicest underfoot. Awesome afternoon

Thursday Mar 19, 2015 #

11 AM

Running 30:00 [3] 6.15 km (4:53 / km) +40m 4:43 / km
shoes: Innov8 Flite 195 2015

Out to Sunniside Road for 10*25(35s) strides then back via the edge of Watergate to check on the muddiness level for later. #Sunsoutgunsout

12 PM

S and C 30:00 [0]

8 PM

Running warm up/down 36:20 [3] 5.2 km (6:59 / km) +70m 6:33 / km
shoes: Innov-8 X-talon 212 2014 B

Headtorcher with Scott through Watergate to the first hill
Between hills
And back a convoluted way as we scared some woman in the house below the woods

Edit: so it turns out some poor girl was raped by two men (who have been arrested) near to where me and scott were running. No wonder this woman was so jumpy and we couldn't have looked more dodgy!

Running 27:30 [3] 4.8 km (5:44 / km) +190m 4:47 / km
shoes: Innov-8 X-talon 212 2014 B

6*the short hill from last week again, not feeling as good
5*the long hill through Ravenworth all in about 2:03ish decent including hurdling a log everytime.
Decent session in the end although stomach issues were never too far away

Wednesday Mar 18, 2015 #

10 AM

Running 1:10:00 [3] 14.04 km (4:59 / km) +162m 4:43 / km
shoes: Brooks Glycerin 11 #2

Easy from home up over the Tanfield line and down towards Kibblesworth for 35mins, turned around and ran back. Felt very average on the run up to the station stopped twice to assess, but perked up a bit on the way back

6 PM

Running 20:00 [3] 4.11 km (4:52 / km) +30m 4:42 / km
shoes: Brooks Glycerin 11

Easy around the block to make up to the total time

Tuesday Mar 17, 2015 #

8 AM

Running warm up/down 12:40 [3] 2.6 km (4:52 / km) +20m 4:41 / km
shoes: Brooks Glycerin 11 #2

Out to Whaggs Lane and back

Running intervals 7:30 [5] 1.8 km (4:10 / km) +15m 4:00 / km
shoes: Brooks Glycerin 11 #2

Same as Saturday but only 5*1mins(30s)
Hitting 320m (3:07mins/km) each time

12 PM

S and C 30:00 [0]

7 PM

Running warm up/down (Harriers) 16:30 [3] 3.2 km (5:09 / km) +30m 4:56 / km
shoes: Innov8 Flite 195 2015

Out from the stadium to Akzo Nobel to the start of the reps then back from the last one

Running intervals (Harriers) 34:45 [5] 7.4 km (4:42 / km) +33m 4:36 / km
shoes: Innov8 Flite 195 2015

7*1km
Bit unsure about how this would go as I've been feeling a bit lacking. The session was 12*1km but sod that! So initially opted for 6 but ended up doing an extra one for good luck. 4down, 3 up. Times were decent:
3:03
3:21
3:07
3:22
3:12
3:19
3:09 Avg: 3:13
Bit slower than the last time but not too far off considering. Was holding back a bit on the downhills but seemed to be a bit better on the uphills in comparison.

Monday Mar 16, 2015 #

7 AM

Running 47:25 [3] 10.0 km (4:45 / km) +110m 4:30 / km
shoes: Asics GT-2170

Easy 10km pre-breakfast on the railway track from Swallwell up to Rowlands Gill and back. Bit rainy to begin with but quite warm. Achilles was fine for most of last week but has flared up a bit after yesterday although fine in these shoes again. Feeling a bit empty still, hoping its from yesterday rather than a complete loss of all sorts of stamina

6 PM

Running 33:20 [3] 6.5 km (5:08 / km) +85m 4:49 / km
shoes: Asics GT-2170

Down around the lake loop. 10*10s(10s) hills and 8*25s(35s) strides around the lake. Feeling better than this morning

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