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Training Log Archive: Mal

In the 7 days ending Dec 20, 2020:

activity # timemileskm+mload
  Running12 7:32:28 56.92(7:57) 91.6(4:56) 565333.9
  S and C6 2:13:00 0.93 1.5 585.2
  Fell running1 1:11:00 6.52(10:53) 10.5(6:46) 24049.7
  Orienteering1 30:58 4.14(7:29) 6.66(4:39) 2527.9
  Total16 11:27:26 68.51 110.26 835496.6

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MoTuWeThFrSaSu

Sunday Dec 20, 2020 #

10 AM

Running warm up/down 49:00 [2] 8.55 km (5:44 / km) +30m 5:38 / km
shoes: VJ Irocs

Before and after, extended the cooldown to Pegswood and back.
Rather muddy

Orienteering race 30:58 [4] 6.66 km (4:39 / km) +25m 4:34 / km
shoes: VJ Irocs

NATO Christmas Event
Bit of a XC course with heavy terrain in the main, would have been good in XC spikes!

Nice blast out though.
12 PM

Running 26:33 [2] 5.34 km (4:58 / km) +20m 4:53 / km
shoes: Nike Infinity React

Easy bonus miles at Blyth in the way home.

Bit tired after the race.
6 PM

S and C (Stretch) 20:00 [1]

Saturday Dec 19, 2020 #

9 AM

Running 42:50 [1] 7.7 km (5:34 / km) +70m 5:19 / km
shoes: Nike Infinity React

Easy recovery around Berwick on the Town Walls and Sea Front Promenade
6 PM

S and C (Pilates) 34:00 [2]

Friday Dec 18, 2020 #

7 AM

S and C (Stretch) 20:00 [1]

Running 5:16 [2] 1.05 km (5:01 / km) +20m 4:35 / km
shoes: Nike Pegasus 37

ITW
5 PM

Running (Lydiard Hills) 54:20 [2] 10.4 km (5:13 / km) +45m 5:07 / km
shoes: Nike Pegasus 37

Lydiard Hills again

Decent warm up and down.
Felt a bit more tired this week but a bit more coordinated.

Thursday Dec 17, 2020 #

7 AM

S and C (Core) 22:30 [1]

Running 12:50 [1] 2.6 km (4:56 / km) +10m 4:51 / km
shoes: Nike Infinity React

Easy with anna on the quayside then solo for a little bit. Wanted a little more but ran out of time.
6 PM

Running 4:45 [3] 1.0 km (4:45 / km)
shoes: Nike Infinity React

HFW with pack.

Running warm up/down 34:00 [2] 7.15 km (4:45 / km)
shoes: Nike Infinity React

Along to the Staithes and back to Rabbit Bank

Back from Rabbit Bank

S and C 16:30 [1] 1.5 km (11:00 / km) +5m 10:49 / km
shoes: Nike Infinity React

Drills and Strides

Running hills 19:00 [5] 4.0 km (4:45 / km) +125m 4:06 / km
shoes: Nike Infinity React

5*Rabbit Bank
~400m ~25m climb 1:35,35,35,29,32

Got in to a race with someone doing half the hill as reps on the 4th

Wednesday Dec 16, 2020 #

5 AM

Running 5:30 [3] 1.15 km (4:47 / km) +15m 4:29 / km
shoes: Nike Infinity React

ITW
4 PM

Fell running 1:11:00 [2] 10.5 km (6:46 / km) +240m 6:04 / km
shoes: VJ Irocs

Headtorch School Knott tour with JackW.
Magical mystery tour from Windermere

Tuesday Dec 15, 2020 #

7 AM

Running warm up/down 30:44 [2] 6.55 km (4:42 / km) +25m 4:36 / km
shoes: Nike Zoom Fly 3

Along the quayside before and after.

Running intervals 26:40 [4] 5.6 km (4:46 / km) +20m 4:41 / km
shoes: Nike Zoom Fly 3

4*(600,400,200) on the quayside.

Still a bit achey and off but that wore off after the the first rep or so.
6 PM

Running 43:05 [3] 9.3 km (4:38 / km) +60m 4:29 / km
shoes: Nike Zoom Fly 3

Out to Segedunum for some hills and Strides then back.

Monday Dec 14, 2020 #

6 AM

S and C (Circuits) 20:00 [2]

8 AM

Running 34:30 [2] 7.21 km (4:47 / km) +65m 4:35 / km
shoes: Nike Pegasus 37

Steady around Felling pre work. Threw in some strides.

Throat felt a bit off first thing and a bit achey but seem OK.
6 PM

Running 1:03:25 [3] 14.0 km (4:32 / km) +60m 4:26 / km
shoes: Nike Pegasus 37

Easy cruise along the coast.

Still feeling a bit naff but running felt easy again.

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