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Training Log: Mal

In the last 7 days:

activity # timemileskm+m
  Running5 6:15:06 44.77(8:23) 72.05(5:12) 470
  S and C3 1:30:00
  Rock Climbing1 1:00:00
  Fell running1 50:20 4.97(10:08) 8.0(6:18) 170
  Total10 9:35:26 49.74 80.05 640
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Friday Jan 20 #

2 PM

Running 1:02:10 [3] 11.0 km (5:39 / km) +175m 5:14 / km
shoes: Innov-8 X-talon 212 2014 B

Down in Much Wenlock on a site visit so treated myself to a run/explore of Wenlock Edge. Along from the village to the next car park then stupidly decided to go downhill. It was mega steep and my leg complained the entire climb back up. Think it was the 400s.
Rather enjoyable though with good views of the Wrekin, Brown Clee and west towards Church Stretton
6 PM

S and C 30:00 [2]

Yoga and core when I got home. Knackered

Thursday Jan 19 #

6 AM

S and C 30:00 [1]

Morning maintenance
6 PM

Running warm up/down 35:10 [3] 6.15 km (5:43 / km) +20m 5:38 / km
shoes: Mizuno Sayonara

Around Wavertree beforehand then some stretching and strides
Stretching afterwards followed by another lap of Wavertree

Running intervals 39:40 [5] 8.0 km (4:58 / km)
shoes: Mizuno Sayonara

15*400m on the track off 75s recovery in the main. Missed one changing down a group, then two as I had to take an enforced break. but tacked them on to the end. Again I felt alright but was on the limit as any faster and I think I would have blown. I'm pleased with this as it seems to be coming back reasonably quickly with 5 more weeks left before the start of my season.

70, 71, 71, 72, 72, 71, 72, 73, 73, 74, 76, 74, 74, 74, 74 Avg: 72

Annoyed as I want them all sub-75 but stomach decided not to play ball so had to back off slightly on the 76

Wednesday Jan 18 #

Running long 1:33:36 [3] 18.0 km (5:12 / km)
shoes: Mizuno WR 18 II

Along the prom. Felt ok till about 5km then it just became a bit of a slog.

Tuesday Jan 17 #

3 PM

S and C 30:00 [1]

Very sore in the shoulders and arms and the now standard tight glutes.
6 PM

Running warm up/down 46:05 [3] 9.5 km (4:51 / km) +70m 4:41 / km
shoes: Mizuno Sayonara

Up to Childwall from the track
Back from Childwall then a loop of Wavertree Park

Running intervals 29:55 [5] 5.4 km (5:32 / km) +120m 4:59 / km
shoes: Mizuno Sayonara

6*3mins on the hilly loop was with the fast group for some reason so had a nice pootle around watching them from afar.
I felt pretty good again though stomach started complaining on the 5th but survived the 6th and felt like I could have kept going. Was pushing as hard as I could but it felt quite easy pretty much immediately afterwards.
Ran 1,3,5 on the usual direction 3:03, 3:11, 3:14
and 2,4,6 in the opposite 3:05, 3:08, 3:03

Monday Jan 16 #

4 PM

Running 1:08:30 [3] 14.0 km (4:54 / km) +85m 4:45 / km
shoes: Mizuno WR 18 II

A lap of town before a quick pit stop back at the flat and on to the Climbing Hangar.
Death march home again afterwards, had intended to do a bit more but body said no
5 PM

Rock Climbing 1:00:00 [3]

#4
Graham actually made it this time which was good as it made me realise that I've already gotten a lot better than I was first time I went. Did a couple I haven't managed before and failed on a couple I probably should have done. Had a few moments of major calf cramping going up some overhangs very badly. Arms, hands and core feel rather ruined.

Sunday Jan 15 #

5 PM

Fell running 50:20 [2] 8.0 km (6:18 / km) +170m 5:41 / km
shoes: Innov-8 X-talon 212 2014 B

Shuffle around Wet Sleddale on the way home. Not been feeling great today, had an unsettled stomach overnight so a bit weak and achey all day.

Nice little loop not far off the motorway

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