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Training Log Archive: Mal

In the 7 days ending Sep 30, 2018:

activity	#	time	miles		km		+m	load
Running	10	6:28:21	53.06	(7:19)	85.39	(4:33)	675	315.3
S and C	1	40:00						32.0
X-Country	1	34:30	5.59	(6:10)	9.0	(3:50)	90	34.5
Other	1	19:30	0.62	(31:23)	1.0	(19:30)		15.6
Cycling	1	10:00	3.11	(3:13)	5.0	(2:00)		8.0
Total	12	8:12:21	62.38		100.39		765	405.4

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Sunday Sep 30, 2018 #

9 AM

Running 46:45 [3] 10.3 km (4:32 / km) +40m 4:27 / km
shoes: Salomon Sonic Sept

Out from Annas up the West Marton Beck Valley path. Feeling a bit worse for wear after a late night out in Yarm

Saturday Sep 29, 2018 #

12 PM

Running 12:18 [2] 2.5 km (4:55 / km) +25m 4:41 / km
shoes: Salomon Sonic Sept

Easy jog before leaving

2 PM

X-Country race 34:30 [5] 9.0 km (3:50 / km) +90m 3:39 / km
shoes: Solomon S-Lab Sense 6

NEHL XC at Wrekenton 27th (5th)/594

Not really XC weather so in the fell shoes not spikes :-( In the slow pack after a few years away which was nice. Went off and settled down eventually when Callum Hanson and Dan Jenkin went past. Spent the race hanging off the back of Dan Alexander and a DFR runner. Finished 5th in the race and turned around and saw Rob Baker just behind. 27th on scratch.

Tired.

Didn't warm up or down. Oops.

4 PM

Running 30:30 [3] 5.53 km (5:31 / km) +55m 5:15 / km
shoes: Salomon Sonic Sept

Easy jog around Watergate to try loosen off. Lush arvo.

Thursday Sep 27, 2018 #

12 PM

Running 23:55 [3] 5.0 km (4:47 / km) +50m 4:33 / km
shoes: Salomon Sonic Sept

Up to StartFitness and back to get spikes for Saturday. Quite excited.

7 PM

Running warm up/down 24:30 [3] 5.36 km (4:34 / km) +40m 4:24 / km
shoes: Salomon Sonic Sept

To and from Heworth

Bad stomach tonight

Running tempo 27:06 [4] 7.15 km (3:47 / km) +35m 3:42 / km
shoes: Salomon Sonic Sept

Cokeys (Reverse) Tempo

Feeling OK in general bad the last little bit of climbwhere I got gapped slightly

Wednesday Sep 26, 2018 #

12 PM

Running 55:20 [3] 12.02 km (4:36 / km) +75m 4:28 / km
shoes: Mizuno WR 18 II

Steady on the Railway to Swan Hunters and back

The return was a bit more of an effort in to the wind

6 PM

Running 21:35 [3] 4.5 km (4:48 / km) +35m 4:37 / km
shoes: Mizuno WR 18 II

Easy up the railway line from Swalwell as my journey home was rather busy. Still muggy out.

Tuesday Sep 25, 2018 #

7 PM

Running warm up/down 43:17 [3] 9.1 km (4:45 / km) +80m 4:33 / km
shoes: Salomon Sonic Sept

Little loop beforehand the out to the top of Bensham Bank with the group.
Back from near Heworth after with Kev and Steve then a little death march extension afterwards with Kev.

Think the weights yesterday played their part in the struggle tonight. Aerobically felt good.

Running tempo 31:15 [4] 7.93 km (3:56 / km) +75m 3:46 / km
shoes: Salomon Sonic Sept

Tempo down Bensham Bank, along Saltwell Road to Joicey Bank then back down Durham Road to the stadium through Felling and up towards Heworth.

Struggling a bit towards the end.

Monday Sep 24, 2018 #

12 PM

Running 56:35 [3] 12.75 km (4:26 / km) +130m 4:13 / km
shoes: Salomon Sonic Sept

Steady Monday Dene with TBH lunch group. Felt really good after a few days off, pace was a bit slow so ended up pushing on a bit.

7 PM

S and C (Gym) 40:00 [3]

Took the plunge and got inducted at the local gym. Did a few free weights after some cardio

Other (X-trainer) 19:30 [3] 1.0 km (19:30 / km)

Cycling (Gym) 10:00 [3] 5.0 km (2:00 / km)

Spinning bike

8 PM

Running 15:15 [3] 3.25 km (4:42 / km) +35m 4:27 / km
shoes: Salomon Sonic Sept

Little pootle in to Axwell Park feeling a bit sore.

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