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Training Log Archive: Mal

In the 7 days ending Feb 25, 2017:

	activity	#	time	miles		km		+m	load
	Running	4	4:13:15	31.88	(7:57)	51.3	(4:56)	605	223.3
	Fell running	1	3:20:00	13.58	(14:44)	21.85	(9:09)	1510	160.0
	Orienteering	1	3:00:46	12.51	(14:27)	20.13	(8:59)	525	150.2
	S and C	3	1:30:00						60.0
	Total	8	12:04:01	57.96		93.28		2640	593.6
averages - rhr:43

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Saturday Feb 25, 2017 #

Event: British Night / Northern Championships (UKOL)

9 AM

S and C 30:00 [3]

1 PM

Orienteering 1:02:20 [2] 8.3 km (7:31 / km) +155m 6:52 / km
shoes: Innov8 Xtalon 212 2016 B

Some stealth O on Blakeholme with Duncan. Very easy but not moving that well.

Orienteering 1:58:26 [4] 11.83 km (10:01 / km) +370m 8:39 / km
shoes: VJ Bold #1

Descending in to shitness

M21L - Splits

Friday Feb 24, 2017 #

8 AM

Running 53:05 [3] 10.0 km (5:19 / km) +135m 4:58 / km
shoes: Innov8 Xtalon 212 2016 B

On Wenlock Edge again before work

5 PM

Running 42:25 [3] 8.3 km (5:07 / km) +25m 5:02 / km
shoes: Mizuno WR 18 II

Out along the lanes from Abbeytown
10mins 'effort' struggled and felt out of shape. Lungs still not great to be honesy

Wednesday Feb 22, 2017 #

Note
(rest day)

Thought it wise to rest after feeling tired all day

Tuesday Feb 21, 2017 #

S and C 30:00 [1]
rhr:43

Easing the legs

RHR seems a little high though haven't measured it for a long time so may just be unfit

Running warm up/down 33:00 [3] 6.0 km (5:30 / km) +25m 5:23 / km
shoes: Mizuno Sayonara 2

To and from Wavertree Tech Park
A few 'strides' and stretching before and after

Running intervals 32:10 [5] 7.0 km (4:36 / km) +40m 4:28 / km
max:179 shoes: Mizuno Sayonara 2

8*2:30(1:30) hitting 750m each time. Legs felt pretty rough after last night no gear to change in to but battled on through consistent which is pleasing

Monday Feb 20, 2017 #

6 PM

Fell running long 3:20:00 [3] 21.85 km (9:09 / km) +1510m 6:48 / km
shoes: Innov8 Xtalon 2017

A winter BG leg 1 support.
A rather blustery affair luckily it was reasonably warm. He was moving well up Skiddaw and we dropped the other two supporters on the summit ridge. Felt a bit wrecked up Calva so skipped the out and back. The decent was fine but had a proper bonk on the next climb up Blencathra. Legs just couldn't get moving. Luckily were I started trying to up the pace to get back on across Mungrisdale I saw two lights and they were able to pace him up. Cut the last climb of Blencathra and caught back up by Doddick which was just as well as I had all the kit.
Tough evening out felt a bit like a tempo

Sunday Feb 19, 2017 #

11 AM

Running warm up/down 21:05 [3] 4.0 km (5:16 / km) +75m 4:49 / km
shoes: Innov8 Xtalon 212 2016 B

From the car up the forest drive to Blackling Hole

Back from Eudon Beck Cottage. Tired legs.

Running tempo 1:11:30 [5] 16.0 km (4:28 / km) +305m 4:05 / km
shoes: Innov8 Xtalon 212 2016 B

10mile effort in Hamsterley Forest.
It felt tough, but it was enjoyable. Went around the west of the forest which I don't think I've ever been around so was good to see some new parts. Legs struggling in the last few km although I did go up the worst hill ever to finish

7 PM

S and C 30:00 [1]

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