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Training Log Archive: Mal

In the 7 days ending Jan 3, 2021:

activity # timemileskm+mload
  Running9 8:49:46 65.59(8:05) 105.56(5:01) 783363.2
  S and C6 2:57:086.8
  Other1 1:50:55 5.3(20:55) 8.53(13:00) 950.6
  Fell running1 1:42:20 10.88(9:25) 17.5(5:51) 38667.5
  Total16 15:20:09 81.77 131.6 1265438.2
  [1-5]14 10:27:39

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MoTuWeThFrSaSu

Sunday Jan 3, 2021 #

8 AM

Running 2:13:49 intensity: (1:16 @0) + (11:13 @1) + (1:06:06 @2) + (51:41 @3) + (2:49 @4) + (44 @5) 29.86 km (4:29 / km) +320m 4:15 / km
ahr:142 max:182 shoes: Nike Infinity React

Slippy slidey Sunday Long Run with Cal. Took it a bit easier with Cal than normal and it was much more enjoyable without a catastrophic aerobic implosion, though it was close.

Out around the Tyne Tunnel, up the Bowes Railway Path and back via the Angel and Durham Road. Weather was pretty abysmal with numerous hail and sleet downpours, but the run flew by. Lots of icy on the Railway footpaths.

S and C 25:00 [0]

Rolling and massage ball work.

Saturday Jan 2, 2021 #

9 AM

Other 1:50:55 intensity: (1:49:53 @0) + (1:02 @1) 8.53 km (13:00 / km) +95m 12:19 / km
ahr:69 max:104 shoes: Nike Infinity React

Snowy in the Dene.
10 AM

Running warm up/down 34:02 intensity: (8:35 @0) + (16:48 @1) + (8:28 @2) + (11 @3) 4.85 km (7:01 / km)
ahr:113 max:146 shoes: Nike Zoom Fly 3

Easy running and drills.
Feeling a bit tight.

Running 13:26 intensity: (35 @1) + (12 @2) + (28 @3) + (9:12 @4) + (2:59 @5) 3.76 km (3:34 / km) +26m 3:27 / km
ahr:169 max:183 shoes: Nike Zoom Fly 3

Gateshead Quays Tempo #2

Much better than anticipated and felt quite comfortable.
30s quicker than 1month ago.

Glad I waited for the snow to melt before heading out.

Running 19:17 intensity: (2:55 @1) + (16:22 @2) 3.8 km (5:04 / km) +6m 5:02 / km
ahr:135 max:144 shoes: Nike Zoom Fly 3

Wd with a bit missing
8 PM

S and C 20:03 [0]
ahr:57 max:69

Friday Jan 1, 2021 #

11 AM

Running 42:53 intensity: (2:24 @0) + (36:53 @1) + (3:30 @2) + (6 @3) 7.0 km (6:07 / km) +88m 5:46 / km
ahr:117 max:145 shoes: Nike Infinity React

Durham Riverside Recovery with Anna

Feeing tired. Bit muddy and icy...eerily quiet.
4 PM

S and C (Yoga) 20:09 intensity: (20:00 @0) + (9 @3)
ahr:55 max:86

Hamstrings feeling particularly tight

Thursday Dec 31, 2020 #

8 AM

Running hills 1:13:35 intensity: (1:56 @0) + (23:03 @1) + (42:17 @2) + (6:19 @3) 14.02 km (5:15 / km) +162m 4:58 / km
ahr:131 max:154 shoes: Nike Zoom Fly 3

Tynemouth

Parked at the Fish Quay then along past Collingwood Memorial to Tynemouth Priory.
10*1min hills at the Priory before heading back to the car.

Glutes/hamstrings very achey.
11 AM

Running 7:16 intensity: (42 @0) + (2:16 @1) + (4:18 @2) 1.5 km (4:50 / km)
ahr:128 max:143 shoes: Nike Zoom Fly 3

Home
6 PM

S and C 22:00 [0]
ahr:54 max:79

Wednesday Dec 30, 2020 #

7 AM

S and C (Circuits) 35:44 intensity: (26:13 @0) + (9:31 @1)
ahr:86 max:110

10 AM

Running 59:14 intensity: (15 @0) + (53 @1) + (1:35 @2) + (31:27 @3) + (25:04 @4) 14.51 km (4:05 / km) +49m 4:01 / km
ahr:159 max:175 shoes: Nike Zoom Fly 3

Brisk Scotswood Bridge Loop with Cal.
First 10km at a good clip then dialed it back slightly.
Felt good again afted a few off days
6 PM

Running 34:24 intensity: (27 @0) + (4:32 @1) + (11:29 @2) + (17:56 @3) 7.25 km (4:45 / km)
ahr:143 max:159 shoes: Nike Infinity React

Team Valley with Strides.

Trying to avoid the ice after an emergency trip to the barbers pre lockdown.
Let a bit tired but turning over nicely when asked upon.

Tuesday Dec 29, 2020 #

9 AM

Running 1:16:49 intensity: (27 @0) + (25:05 @1) + (46:49 @2) + (4:28 @3) 13.5 km (5:41 / km) +65m 5:33 / km
ahr:136 max:166 shoes: Nike Infinity React

Lydiard Hills
2 PM

Running 35:01 intensity: (24 @0) + (34:33 @1) + (4 @2) 5.5 km (6:22 / km) +68m 6:00 / km
ahr:117 max:138 shoes: Nike Pegasus 37

Easy recovery with Anna around Gateshead.

Monday Dec 28, 2020 #

9 AM

Fell running 1:42:20 intensity: (2 @0) + (50:30 @1) + (42:33 @2) + (9:15 @3) 17.5 km (5:51 / km) +386m 5:16 / km
ahr:135 max:162 shoes: VJ Irocs

Easy miles on the Hadrian Wall path near Chollerford.
Some nice sections but cold and foggy.
Legs not as bad as feared but tired towards the end.
6 PM

S and C (Yoga) 54:12 intensity: (52:53 @0) + (22 @1) + (57 @3)
ahr:64 max:104

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