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Training Log Archive: Mal

In the 7 days ending Sep 20, 2015:

activity	#	time	miles		km		+m		load
Running	6	5:14:41	39.0	(8:04)	62.76	(5:01)	595		257.2
Orienteering	2	3:32:59	19.32	(11:01)	31.1	(6:51)	880	46c	205.0
S and C	6	1:50:00	1.15		1.85		20		71.7
Total	7	10:37:40	59.47		95.71		1495	46c	533.9

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Sunday Sep 20, 2015 #

Orienteering race 1:24:27 [5] 12.2 km (6:55 / km) +290m 6:11 / km
23c shoes: Innov-8 Xtalon 212s 2015

YHOA Champs Black
Again good in part not so in others. Even more bored and tired today

Orienteering warm up/down 30:00 [3] 3.5 km (8:34 / km) +100m 7:30 / km
shoes: Innov-8 Xtalon 212s 2015

To the start with a few people

S and C 5:00 [1]

Saturday Sep 19, 2015 #

Orienteering race 1:28:32 [5] 13.4 km (6:36 / km) +440m 5:41 / km
23c shoes: Inov-8 Xtalon 200's

Northern Champs M21E
Good in parts not so in others....got a bit bored and tired

Running 32:00 [3] 5.0 km (6:24 / km) +55m 6:04 / km
shoes: Innov-8 X-talon 212 2014 B

Steady from the car out to Goredale scar and back for a gander

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km) +50m 4:27 / km
shoes: Inov-8 Xtalon 200's

Around and about with Willy then up to the start and a few bits and pieces.

S and C 10:00 [1]

Friday Sep 18, 2015 #

S and C 28:00 [1]

Running 32:00 [2] 6.26 km (5:07 / km) +70m 4:50 / km
shoes: Flite 2015 Blue

Steady around Watergate

Thursday Sep 17, 2015 #

Running warm up/down 39:11 [3] 8.35 km (4:42 / km) +20m 4:38 / km
shoes: Mizuno WR 18

Standard pre-harriers loosener
Out past Heworth Roundabout again
Back from Pelaw with the regroup once my stomach had settled

Running tempo 16:20 [5] 4.7 km (3:29 / km) +20m 3:24 / km
shoes: Mizuno WR 18

Was keen to do a 5km threshold to see how it would go but stomach turned not far from the end so bailed to let it settle. Round the standard Cokeys route. Set of with Kev and then when he stopped set about reeling in Paul and then started running away from him.
Felt pretty decent till that point and set a couple of Pr's on the loop which I've done a few times

Wednesday Sep 16, 2015 #

S and C 30:00 [1]

Running long 1:25:00 [3] 16.5 km (5:09 / km) +360m 4:39 / km
shoes: Mizuno WR 18

Steady with Scott down to Swalwell then up to Winlaton twice via Shibden and Blaydon Banks and back home up Whickham Bank. Feeling pretty decent although stomach gripey for a bit

Tuesday Sep 15, 2015 #

S and C 17:00 [2]

Core

Running warm up/down 35:20 [3] 7.3 km (4:50 / km) +35m 4:44 / km
ahr:150 max:163 shoes: Mizuno WR 18

Short warmup beforehand.
Longer jog around the Blaydon Loop afterwards coordination took a while to get used to running in toe socks after running without any on the track

Running intervals 27:00 [5] 6.3 km (4:17 / km)
ahr:165 max:185 shoes: Adidas XCS 5

6*3mins solo on the track feeling decent if a little lacking in top end. Hitting about 900m each time so about 3:10-3:20mins/km.
Felt strong and could have probably done another but set out to do 6 and had just done 6 when I got turfed off for Blaydon juniors session.

Monday Sep 14, 2015 #

Running warm up/down 12:00 [3] 2.25 km (5:20 / km) +25m 5:03 / km
shoes: Mizuno WR 18

Down to Orchard Road and back afterwards

S and C 20:00 [3] 1.85 km (10:49 / km) +20m 10:15 / km
shoes: Mizuno WR 18

Drills...not feeling as bouncy as I'd like R glute still a bit tight

Running 35:50 [3] 6.1 km (5:52 / km) +10m 5:50 / km
ahr:117 max:140 shoes: Mizuno WR 18

Vert steady around Blaydon with Paul who was suffering a bit post GNR.
Wiggled through Shibden Pond along the boardwalks then out around the Tyne on the usual loop...awesome

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