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Training Log Archive: Mal

In the 7 days ending Dec 13, 2015:

	activity	#	time	miles		km		+m		load
	Running	7	5:01:51	40.17	(7:31)	64.65	(4:40)	495		246.4
	S and C	5	1:35:00	2.82		4.54		20		70.0
	Orienteering	1	1:01:54	6.21	(9:58)	10.0	(6:11)	285	23c	49.5
	Total	10	7:38:45	49.21		79.19		800	23c	365.9
averages - weight:78kg

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Sunday Dec 13, 2015 #

Orienteering warm up/down 51:54 [3] 8.0 km (6:29 / km) +285m 5:30 / km
23c shoes: Innov-8 Xtalon 212s 2015

Cod Beck Brown
Finally had a run I'm happy with technically! Although still a few things to work on. Namely direction on leaving controls as felt a bit sloppy at times in that regard. But bearings were good when applied as was fitness. Felt a lot better than yesterday and able to run comfortably hard for the whole race. Took the win from Aidan by about 2:30mins which is pleasing but reckon I could have been 1min-90s quicker. Lost about 30s on 1, running in to the circle and not knowing where the feature was exactly and missed it with my head up technique as it was in the bottom of a depression. And lost another 20-30s on 23 where I just switched off and followed those around me and got drawn away from the edge of the mine workings, map-to-ground could have been better too. Bar that a few little hesitations just to make sure i wasn't going wrong. Happy.

540/1000

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Innov-8 Xtalon 212s 2015

Saturday Dec 12, 2015 #

Note
(rest day)

Woke up and still feel completely naff so didn't run the XC champs in the snow. Day off I think

Friday Dec 11, 2015 #

Running 30:00 [3] 5.65 km (5:19 / km) +35m 5:09 / km
shoes: Mizuno WR 18 II

Easy run around Whickham with Fran busy 24hrs with an 8hr shift in the evening and graduating. Feeling a bit naff to be honest

Thursday Dec 10, 2015 #

8 AM

S and C 30:00 [1]

Sore legs this morning

11 AM

Running tempo 18:21 [4] 5.0 km (3:40 / km) +10m 3:38 / km
shoes: Mizuno Sayonara

Easier session at Newburn Business Park with an eye on Saturday. Plumped for a short progression starting at 3:50 and going 5s quicker each k. Would have liked to gone for 6 but the 5th went a bit shit due to a tight turn. Also had to pause it briefly to navigate a flooded section of the track, that was roughly at 1/2 distance.
Splits: 3:49, 44, 37, 36, 35
Decent session and enjoyed it will do it again sometime although go further. Felt very good at the beginning and was running about 3:25/km at the turn on the 5th which dropped me down to 3:40/km so a bit annoying.

Running warm up/down 37:40 [3] 8.08 km (4:40 / km) +40m 4:33 / km
shoes: Mizuno Sayonara

Out from Blaydon Leisure Centre up to Blaydon then along the Keelmans Way back to Scotswood Bridge then up to the Business Park.
From the Business Park to the Keelmans Way again.
Back to the Leisure centre.

S and C 5:00 [3] 1.12 km (4:28 / km)
shoes: Mizuno Sayonara

5*25s Strides

Wednesday Dec 9, 2015 #

8 AM

Running 30:10 [3] 6.4 km (4:43 / km) +40m 4:34 / km
weight:78kg shoes: Mizuno WR 18 II

Pre-breakfast around Whickham slowed a bit during due to feeling a bit hungry

5 PM

Running long 1:40:00 [3] 20.62 km (4:51 / km) +235m 4:35 / km
shoes: Mizuno WR 18 II

Two laps of Watergate (~37:15, ~37:10) and then muddling around at the end to make up time. Feeling a bit unmotivated so route wasn't the most interesting plus decided to do a long run in the afternoon and it started being proper windy an hour or so before I went out. Headwind all the way uphill which was a bit crap. Hit a bit of a wall at 18km and then definitely hit the wall at 20km staggered in to the house

Tuesday Dec 8, 2015 #

9 AM

S and C 30:00 [3]

eventually managed to peel myself out of bed. Not feeling great again

7 PM

Running intervals 15:30 [5] 3.9 km (3:58 / km) +30m 3:50 / km
shoes: Mizuno Sayonara

6*640m with 100m jog recovery
1:53, 1:59, 1:58, 2:00, 2:02, 1:57
Avg: 1:58

Took the first one out a bit too hard and started the fifth way too fast but got it done. Felt good and was keeping up the group quite well.

Second time I've done these loops and consistent with last time although felt a lot easier than last time.

Running warm up/down 30:10 [3] 5.85 km (5:09 / km) +35m 5:00 / km
shoes: Mizuno Sayonara

Extended loop down to Rooneys
Jog between Rooney and the start of the reps
Back to the stadium via Gateshead College
Little loop post strides

S and C 10:00 [3] 1.4 km (7:09 / km)
shoes: Mizuno Sayonara

Drills and strides before and after the session

Monday Dec 7, 2015 #

7 AM

Running 10:00 [3] 2.05 km (4:53 / km) +25m 4:36 / km
shoes: Mizuno WR 18 II

To and from Orchard Rd

S and C (Drills) 20:00 [3] 2.02 km (9:54 / km) +20m 9:26 / km
shoes: Mizuno WR 18 II

Feeling tired and found i a bit tough

6 PM

Running 30:00 [3] 7.1 km (4:14 / km) +45m 4:06 / km
shoes: Mizuno WR 18 II

Felt like crap this morning....felt amazing this evening

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