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Training Log Archive: Mal

In the 7 days ending Aug 21, 2012:

activity	#	time	miles		km		+m	load
Running	5	3:58:59	25.56	(9:21)	41.14	(5:49)	1309	192.4
S and C	4	2:06:00
Orienteering	1	25:20	3.26	(7:46)	5.25	(4:50)	29	22.3
Total	6	6:30:19	28.83		46.39		1338	214.7
[1-5]	6	4:24:19

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Tuesday Aug 21, 2012 #

S and C (Stretching) 25:00 [0]

Legs haven't felt good since Saturday, overly stiff and tired generally

Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km) +10m 9:05 / km
shoes: X-talons 2

To the start
Back to the car

Orienteering race 20:20 [4] 4.75 km (4:17 / km) +19m 4:12 / km
shoes: X-talons 2

JK 2009 Sprint Newcastle
Was in town so thought I may as well as it would be my intervals session for the day. Didn't run flat out but a strong pace, ran as if I hadn't ran here before which was interesting. Making a few mistakes, could have gone sub-20 if the map was exactly the same as there were bits which were changed and bits which had workmen and temporary buildings on which meant I had to find routes between it all. Did 20:25 in 2009 so an improvement, put my route up as Jamie Hayward, http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

M21 - Splits

Monday Aug 20, 2012 #

Running 23:28 [2] 4.22 km (5:34 / km) +60m 5:12 / km
shoes: Inov-8 X-Talons

Lake loop in the morning, legs feeling very heavy

S and C (Stretching) 25:00 [0]

Running 47:10 [3] 7.52 km (6:16 / km) +359m 5:04 / km
shoes: X-talons 2

Loop up Pont Burn nice to get out here again, some very nice looking sections of wood actually

Sunday Aug 19, 2012 #

S and C (Stretching) 26:00 [0]

Needed to be done after last night

Running long 1:02:57 [3] 11.26 km (5:35 / km) +177m 5:11 / km
shoes: X-talons 2

Steady run round Whickham and Sunniside in the rain :D

Saturday Aug 18, 2012 #

Running warm up/down 21:07 [3] 3.9 km (5:25 / km) +60m 5:02 / km
shoes: Inov-8 X-Talons

Run down to the lake and back

Running race 9:49 [5] 3.0 km (3:16 / km)
shoes: Inov-8 X-Talons

Finally a pb I can be reasonably pleased with. Managed to break the 10minute barrier!!! YAAYYYY!!!
Did the lakes loop so two big laps (1.15km) and one little one (0.7km). Running with the garmin really helped, went through the first km in 3:17 then on the second one dropped down to 3:22 so pushed it back up to 3:16. Then just dug in to run the last one in 3:16 aswell, died a bit across the line and legs kept giving away on me on the last lap. So I reckon 9L45 is definately gettable this winter. Foot hurt a little between 100-200m but then was completely fine. Hurt a little after my 10min recovery period

YAYYYYY!!!

C • Nice work! 1

Friday Aug 17, 2012 #

Running warm up/down 24:30 [2] 4.0 km (6:08 / km) +160m 5:06 / km
shoes: Inov-8 X-talons 212

Jog out to Hill Head Wood with my mum
Jog back afterwards

Running hills 20:00 [5] 4.04 km (4:57 / km) +163m 4:07 / km
shoes: Inov-8 X-talons 212

20mins hill reps in Hill Head Wood, managed 5 (2:18,2:20,2:16,2:12,2:06). Felt like I could have ran a bit harder/longer but its an easy week and I haven't felt great recently so was sensible for once. But pleased to get quicker and quicker.

Wednesday Aug 15, 2012 #

S and C (Stretching) 50:00 [0]

Running 29:58 [3] 3.2 km (9:22 / km) +330m 6:11 / km
shoes: Inov-8 X-talons 212

SYO evening event at Glen Howe
Very wet and slippy underfoot, nice to get out with a map again. Didn't run particularly hard as haven't felt 100% all day

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