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Training Log Archive: Mal

In the 7 days ending May 15:

activity # timemileskm+mload
  Running7 4:37:05 35.41(7:49) 56.99(4:52) 387203.6
  Total7 4:37:05 35.41(7:49) 56.99(4:52) 387203.6
  [1-5]7 4:33:52

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MoTuWeThFrSaSu

Sunday May 15 #

9 AM

Running 57:44 intensity: (14 @0) + (5:48 @1) + (23:32 @2) + (26:26 @3) + (1:44 @4) 11.6 km (4:59 / km) +33m 4:54 / km
ahr:144 max:167 shoes: Salomon Phantasm 22

Along the Medway with Hoddy, Hartmann and Ba-ba.

Not feeling as bad as anticipated and a pleasant out and back along the Canal/River before the long journey back north.

Friday May 13 #

8 PM

Running 50:10 intensity: (26 @0) + (4:12 @1) + (18:12 @2) + (26:10 @3) + (1:10 @4) 10.01 km (5:01 / km) +174m 4:37 / km
ahr:145 max:164 shoes: Salomon Phantasm 22

Back home.

Out from Crookes along through Crosspool to Top Path then cut across the Golf Course and down Crimicar Lane to run past Ranmoor seeing all the Freshers heading out and back up the hill.

Definitely a happy place. Want to try and head back here more.

Thursday May 12 #

7 PM

Running 28:06 intensity: (18 @0) + (1:21 @1) + (18:46 @2) + (7:41 @3) 5.87 km (4:47 / km) +27m 4:41 / km
ahr:141 max:153 shoes: Salomon Phantasm 22

Fatigue hitting a bit today from the night before, legs surprisingly unaffected but didn't want to go too far. Had planned more or a second loop but bailed.

Wednesday May 11 #

6 PM

Running 8:58 intensity: (17 @0) + (2:57 @1) + (5:20 @2) + (24 @3) 1.48 km (6:03 / km) +5m 5:57 / km
ahr:129 max:147 shoes: Nike Zoom Fly 3 #2

From the car

Running 3:28 intensity: (26 @0) + (2:49 @1) + (12 @2) + (1 @3) 0.68 km (5:06 / km)
ahr:116 max:134 shoes: Nike Zoom Fly 3 #2

Limited but something to stretch the legs.
8 PM

Running 11:05 intensity: (11 @0) + (29 @1) + (13 @2) + (52 @3) + (7:12 @4) + (2:08 @5) 3.28 km (3:23 / km)
ahr:169 max:180 shoes: Nike Zoom Fly 3 #2

Gordon Smith Relays - Gateshead 3rd Team.

Caught TBH early doors and sat in for a bit. Pushed on a lead a group up to the top of New York Road where a Wallsend runner nipped past. Got back in front and led the group again back down to Cobalt before a NSP and the TBH runner nipped ahead of me. Put in a bit of a push on the finish straight but couldnt get back to the pair ahead then had to dig again to keep ahead of a quick finisher. Pleased.

Enjoyed the midweek relay reminded me a bit of Stockholm midweek orienteering events with a bit of a buzz about the place.

Running 20:55 intensity: (24 @0) + (56 @1) + (17:04 @2) + (2:31 @3) 4.07 km (5:09 / km)
ahr:139 max:150 shoes: Nike Zoom Fly 3 #2

Easy with Conrad afterwards.

Tuesday May 10 #

1 PM

Running 47:54 intensity: (14 @0) + (58 @1) + (15:08 @2) + (31:34 @3) 10.0 km (4:47 / km) +149m 4:27 / km
ahr:146 max:157 shoes: Nike Pegasus 37

Clasper Village

I felt good to begin then pretty average by the time I was headed back, not one to write home about.

Almost ran into a Vera film set.

Monday May 9 #

7 PM

Running 48:45 intensity: (43 @0) + (7:06 @1) + (22:28 @2) + (13:20 @3) + (5:08 @4) 10.0 km (4:52 / km)
ahr:143 max:176 shoes: Nike Zoom Fly 3 #2

2*5*400m in the Estate


Pretty consistent between 78-82 in the main with a 75 to finish.

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