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Training Log: Mal

In the last 7 days:

activity # timemileskm+m
  Running6 3:15:51 28.2(6:57) 45.39(4:19) 205
  Fell running1 2:05:10 9.51(13:09) 15.31(8:11) 1500
  S and C4 1:30:00 1.01 1.63
  Total6 6:51:01 38.73 62.33 1705
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WeThFrSaSuMoTu

Monday Apr 24 #

6 AM

Running 20:50 [3] 4.77 km (4:22 / km) +25m 4:15 / km
shoes: Mizuno WR19

Lap of the park early doors

S and C (Drills) 20:00 [3] 1.63 km (12:16 / km)
shoes: Mizuno WR19

Bit tired still
6 PM

Running 40:28 [3] 10.0 km (4:03 / km) +35m 3:59 / km
shoes: Mizuno WR19

Commute home along the docks.
Epic!
Sunny, warm and a major tailwind so just floating along effortlessly

Sunday Apr 23 #

Running 48:50 [3] 10.5 km (4:39 / km) +60m 4:31 / km
shoes: Mizuno WR19

Steady on the South Tyne Valley Railway again
Legs felt a bit odd after yesterday but not ruined stopped to bask in the sun for a bit at the far end before coming back. Nice way to break up a journey back down south

S and C 30:00 [1]

Saturday Apr 22 #

Fell running hills 1:30:00 [5] 10.5 km (8:34 / km) +1350m 5:13 / km
shoes: Innov8 Xtalon 2017 #2

A proper session up Shillhope Law
5*~1km with 270m climb with 2 reps as up and down efforts

A leg burner up the steep side in strong walk mode before changing up to a run across the flatter top.

Up: 12:00
Up: 11:59 Down: 4:25 (16:24)
Up: 12:05
Up: 11:46 Down: 4:17 (16:02)
Up: 11:51

Generous rests whilst waiting for Scott

Fell running warm up/down 35:10 [3] 4.81 km (7:19 / km) +150m 6:19 / km
shoes: Innov8 Xtalon 2017 #2

Token warm up
Jog down after the last hill
Jog along the road and a bit up the other side to make it up to 1500m climb, easy along the valley floor afterwards

Running intervals 1:48 [5] 0.5 km (3:36 / km) +5m 3:26 / km
shoes: Innov8 Xtalon 2017 #2

I'm always terrible at the fast stuff when I come off the fells so ran a 500m effort to try a get a bit more suffering in the legs

Thursday Apr 20 #

S and C 20:00 [1]

Running warm up/down 18:40 [3] 4.0 km (4:40 / km) +15m 4:35 / km
shoes: Mizuno Sayonara 2

Down to Sefton Park then some drills and strides.
Jogging in between
Slow jog back until I could see the club hut and stomach went in to cramp

Running 21:35 [5] 5.62 km (3:50 / km) +20m 3:46 / km
shoes: Mizuno Sayonara 2

Lap of Sefton Park (3.7km) in 12:40
6*30(60) on grass around the cricket pitch

Wednesday Apr 19 #

S and C 20:00 [1]

Running 43:40 [3] 10.0 km (4:22 / km) +45m 4:16 / km
shoes: Mizuno WR19

The new usual.
Sefton and Prom.
Put a bit of an effort in the first 5km and wanted to vom the entire time then somewhat steadier afterwards. Pretty tired from work today but glad I got out.

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