Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 8, 2020:

activity	#	time	miles		km		+m	load
Running	7	6:20:07	53.82	(7:04)	86.62	(4:23)	605	311.9
S and C	3	1:05:00						41.0
Total	10	7:25:07	53.82		86.62		605	352.9

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Saturday Mar 7, 2020 #

9 AM

Running long 1:32:55 [3] 23.05 km (4:02 / km) +165m 3:54 / km
ahr:159 max:183 shoes: Adidas Adizero Boston 8

Out to Whitley Bay with Anna and Co on their bikes.

Warm

Watch didn't pick up satellites for the first half which meant the 4:30s it was showing felt a lot harder than they actually were. Good run out although slightly lost in Whitley Bay trying to find the meeting cafe.

Friday Mar 6, 2020 #

1 PM

Running 40:10 [3] 8.7 km (4:37 / km) +90m 4:23 / km
shoes: Adidas Adizero Boston 8

Easy out to Clasper Village with John at lunchtime.

Felt a little fragile after a late night networking.

8 PM

S and C 30:00 [1]

Maintenance

Thursday Mar 5, 2020 #

7 AM

Running intervals 47:00 [5] 10.5 km (4:29 / km) +60m 4:21 / km
shoes: Adidas Adizero Adios

10*400 on the quayside before work. Chilly but still.

Out towards Team Valley and back. Felt tired to begin with but got it done.

1:18
1:22
1:24
1:27
1:28
1:28
1:26
1:23
1:24

6 PM

S and C (Yoga) 15:00 [1]

Wednesday Mar 4, 2020 #

4 PM

Running long 1:22:25 [3] 17.8 km (4:38 / km) +160m 4:26 / km
shoes: Adidas Adizero Boston 8

Tyne Valley Trail from Haltwhistle out beyond the Lambley Viaduct on way back from Kendal.

Kept the effort consistent.

Tuesday Mar 3, 2020 #

8 AM

Running warm up/down 11:35 [3] 2.44 km (4:45 / km) +10m 4:39 / km
shoes: Adidas Adizero Adios

From the garage on the railway path before and back to the flat afterwards

Running 17:39 [4] 4.83 km (3:39 / km) +10m 3:37 / km
ahr:168 max:182 shoes: Adidas Adizero Adios

3mile tempo on the quayside back home from the garage aimed at 5.55/mile

Running 5:30 [3] 1.1 km (5:00 / km) +5m 4:53 / km
shoes: Adidas Adizero Adios

ITW: Heavy bag

5 PM

Running 33:23 [2] 7.0 km (4:46 / km) +105m 4:26 / km
ahr:140 shoes: Adidas Adizero Adios

Back to the garage to pick up the car along Scotswood.

Trying to keep it easy. Feeling decent.

Monday Mar 2, 2020 #

7 AM

Running 49:30 [3] 11.2 km (4:25 / km)
shoes: Adidas Adizero Adios

Monday Fartlek with Breakey over to Heworth and back. The 'efforts' were tougher than they should have been physically but recovered quite quickly.

7 PM

S and C 20:00 [2]

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