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Training Log Archive: Mal

In the 7 days ending Nov 8, 2015:

activity	#	time	miles		km		+m		load
Running	6	5:57:04	42.66	(8:22)	68.66	(5:12)	790		292.8
Orienteering	2	2:36:42	13.14	(11:55)	21.15	(7:25)	770	45c	148.4
S and C	3	1:28:00	0.47		0.75				58.4
Total	7	10:01:46	56.27		90.56		1560	45c	499.6

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Sunday Nov 8, 2015 #

Orienteering warm up/down 26:15 [3] 4.3 km (6:06 / km) +80m 5:35 / km
shoes: Innov-8 Xtalon 212s 2015

To & from the car

Orienteering 1:11:21 [5] *** 9.3 km (7:40 / km) +415m 6:16 / km
23c shoes: Innov-8 Xtalon 212s 2015

LOC Bethecar Moor
Much improved today although still a few mistakes should have been comfortably sub-70. Great area though

354/1000

Running 15:00 [3] 3.2 km (4:41 / km) +15m 4:35 / km
shoes: Mizuno WR 18

Easy around Whickham to stretch the legs and make up for minimal warm-down due to the weather

Saturday Nov 7, 2015 #

Orienteering warm up/down 15:30 [3] 2.55 km (6:05 / km) +65m 5:23 / km
shoes: Innov-8 Xtalon 212s 2015

To and from the car

Orienteering race 43:36 [5] 5.0 km (8:43 / km) +210m 7:12 / km
22c shoes: Innov-8 Xtalon 212s 2015

LOC Middle Simpson Ground
Hmmm. Generally just a bit shit in my oing. Thought I was doing ok generally but loosing time on most controls. Then a few larger mistakes namely 5 where I couldn't find the flag so had to relocate and lost about 90s and 9 where I chose the wrong route.

Must have knocked ankle as its been stiff and sore since I go back to my car. Didn't notice it when running

Friday Nov 6, 2015 #

Running 30:00 [3] 6.25 km (4:48 / km) +90m 4:29 / km
shoes: Mizuno WR 18

After 7 and a half hours of driving back from Thame via an interview in Newmarket I stopped off in Durham to see Fran and stretch the legs. Had wanted to do my session from yesterday in Clumber on the way back but it was getting too dark so just went out for a slow trot with Fran. Felt decent.

Thursday Nov 5, 2015 #

Running 30:00 [3] 5.82 km (5:09 / km) +60m 4:54 / km
shoes: Mizuno WR 18

Easy along Fulwood and back head and stomach not feeling great though was nice to get out

Running 30:00 [3] 6.3 km (4:46 / km) +20m 4:41 / km
shoes: Mizuno WR 18

Run out around Thame was wanting to do a progression or tempo but thought it best not to overdo it after ROAR

Wednesday Nov 4, 2015 #

S and C 30:00 [1]

Bit too tired to run this morning looking forward to the afternoon

Running long 1:50:19 [3] 19.1 km (5:47 / km) +385m 5:15 / km
shoes: Innov-8 X-talon 212 2014 B

Went out with the gang from Beres although Nathan, Potter and Melk were pansies so ShUOCs no sympathy rule was enforced at the dam. From there Willy, Jack and I went up to Stannington then through loads of fields and ended up near Rivelin Dams so thought we may as well venture to Headstone and came back along top path till it got too dark so bailed to roads at top of Coppice. From there back along Manchester road and over the top to the Grindstone

Tuesday Nov 3, 2015 #

S and C 30:00 [1]

Running warm up/down 36:00 [3] 6.6 km (5:27 / km) +40m 5:18 / km
shoes: Mizuno WR 18

Out around the stadium and down to the cement works.

Bit of a jogging in between things.

Jog back around Gateshead College and along Felling Bypass.

Running intervals 35:45 [5] 7.88 km (4:32 / km) +25m 4:28 / km
shoes: Mizuno WR 18

First session with the fast guys

2.2km tempo (7:12 - 3:14mins/km)
2*(3*650m) off 45s between reps, 4mins between sets
1:57, 1:58, 2:02
1:58, 1:58, 1:59 Avg: 1:58

Took the tempo quite hard trying to keep up with Marc and James which I did till the top of the hill then settled on the way back.
The reps were just hard and hurt the 3rd in particular

Enjoyed it though and will be back for more

S and C (Drills) 8:00 [3] 0.75 km (10:40 / km)
shoes: Mizuno WR 18

Monday Nov 2, 2015 #

Running 55:00 [3] 10.46 km (5:15 / km) +110m 5:00 / km
shoes: Mizuno WR 18

Steady nearly hour from Frans. Went out along the top path to Maiden Castle then up to Shincliffe, ran through some fields along the river for a bit before turning around then up the other side of the river and along the bottom of Houghall. Back to Shincliffe then along the river to Durham Centre and back to the car via the the Uni library.

Legs were feeling very second hand today.

Running warm up/down 15:00 [3] 3.05 km (4:55 / km) +45m 4:35 / km
shoes: Mizuno WR 18

Down to Orchard Road
Back home and then a loop in the estate to make up the time I couldn't do this morning

S and C (Drills) 20:00 [3]
shoes: Mizuno WR 18

Same old.

Legs still a bit mashed but feeling better than AM

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