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Training Log Archive: Mal

In the 7 days ending Nov 11, 2018:

	activity	#	time	miles		km		+m	load
	Running	11	9:35:34	67.44	(8:32)	108.53	(5:18)	1665	462.8
	S and C	3	55:00						35.0
	Total	14	10:30:34	67.44		108.53		1665	497.8
averages - weight:82.5kg

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Sunday Nov 11, 2018 #

10 AM

Running 1:20:35 [2] 10.7 km (7:32 / km) +325m 6:32 / km
shoes: Solomon S-Lab Sense 6

Easy with Anna around Captain Cooks and Roseberry Topping. Got a little cold but very enjoyable.

C • get off my land 2

5 PM

Running 32:25 [2] 6.5 km (4:59 / km) +50m 4:48 / km
shoes: Mizuno WR19

Easy around Whickham once home. Ate a lot beforehand so was surprised I didn't feel horrific.

Saturday Nov 10, 2018 #

9 AM

Running 1:24:00 [3] 16.1 km (5:13 / km) +205m 4:54 / km
shoes: Salomon Sonic Sept

Went to Saltwell Parkrun with Anna. Legs still feel a bit naff so just chilled around with her in about 24mins. Then ran home with two climbs up the bank, the second of which I regretted having to do.

Friday Nov 9, 2018 #

8 AM

Running 39:33 [3] 8.01 km (4:56 / km) +45m 4:48 / km
shoes: Mizuno WR 18 II

Easy in to work after dropping the car off for a service.

Thursday Nov 8, 2018 #

6 PM

Running warm up/down 57:00 [3] 11.4 km (5:00 / km) +75m 4:50 / km
shoes: Salomon S lab sonic 6 2

A little before around Felling then out with the group to Heworth junction. Legs felt pants

Jog back along the bypass afterwards. Then some strides which I had nothing to give on.

Running tempo 25:00 [5] 6.81 km (3:40 / km) +30m 3:36 / km
shoes: Salomon S lab sonic 6 2

Cokeys aim was 15mins @ 5:55-45/miles then 10 @ 5:45-35.

Managed 15@5:55 and 10@5:53. Things were going okay until the hill reared up back towards Heworth roundabout. This was hard work.

Wednesday Nov 7, 2018 #

6 AM

S and C 20:00 [1]
weight:82.5kg

All about the calves this morning

3 PM

Running 38:05 [3] 8.0 km (4:46 / km) +35m 4:40 / km
shoes: Salomon Sonic Sept

Eventually got out along the Railway Line. Drizzly out so not the nicest.

6 PM

Running hills 47:00 [4] 4.0 km (11:45 / km) +600m 6:43 / km
shoes: Salomon Sonic Sept

Tried to see how long I could last running uphill on a treadmill.

It was hard. Could probably have done more but ran out of time.

Running warm up/down 18:57 [2] 4.0 km (4:44 / km)
shoes: Salomon Sonic Sept

7 PM

S and C (Gym) 10:00 [3]

5*13*30kg Squats with my already buggered legs.

Tuesday Nov 6, 2018 #

6 AM

S and C 25:00 [1]

Trying to ease the legs

7 PM

Running warm up/down 50:20 [3] 10.06 km (5:00 / km) +45m 4:54 / km
shoes: Salomon S lab sonic 6 2

Easy before towards the Baltic and back then around Bakery Bank and over to the AkzoNobel for the session.

Easy lope up to the bypass afterwards then a little extension with Kev and Steve.

Running intervals 29:19 [5] 6.9 km (4:15 / km) +60m 4:04 / km
shoes: Salomon S lab sonic 6 2

4*1km on the same hilly loop as last time

3:16
3:15
3:14
3:13

Which was pleasing but similar to last time.

Then 4*50s/70s for which my legs were just too dead for so took them as strides.

Monday Nov 5, 2018 #

8 AM

Running 5:00 [3] 1.1 km (4:33 / km) +15m 4:15 / km
shoes: Salomon Sonic Sept

A little hobble around the block once at work to try make sure I'm not too broken.

12 PM

Running 56:30 [3] 12.45 km (4:32 / km) +140m 4:18 / km
shoes: Salomon Sonic Sept

Mon-dene loop. Legs okay bar the climb out of the Dene at the far end.

6 PM

Running 11:50 [3] 2.5 km (4:44 / km) +40m 4:23 / km
shoes: Salomon Sonic Sept

Esay around the block to make up the miles.

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