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Training Log Archive: Mal

In the 7 days ending Oct 20, 2015:

activity	#	time	miles		km		+m		load
Running	4	4:40:45	35.1	(8:00)	56.49	(4:58)	790		237.3
Fell running	1	1:46:24	11.37	(9:21)	18.3	(5:49)	790	10c	85.1
Orienteering	1	1:20:30	7.46	(10:47)	12.01	(6:42)	160	15c	64.4
S and C	1	30:00							18.0
Total	6	8:17:39	53.94		86.8		1740	25c	404.8

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Tuesday Oct 20, 2015 #

Running warm up/down 25:30 [3] 4.75 km (5:22 / km) +50m 5:06 / km
shoes: Mizuno WR 18

Down to Pitcher and Piano before
Back afterwards with a jog along to watch the gang finish their last rep

Running intervals 31:51 [5] 7.53 km (4:14 / km) +150m 3:51 / km
shoes: Mizuno WR 18

4*1mile (2:30ish recovery) on the Pitcher and Piano loop
Haven't done this for ages as Jim Mann surfed a cars bonnet last time they ran it. Despite feeling a bit naff on the run down set off feeling very comfortable and just ran away from the group. This then happened again to a greater extent on the second and again on the 3rd and 4th despite dropping off the back on the recovery to have people to chase.

Times:
5:35
5:27
5:20
5:12

Avg: 5:23

Very pleased with this even with the hill I felt really good. Hoping for a good weather forecast for saturday

C • Saturday 2

Monday Oct 19, 2015 #

Note
(rest day)

Think I may take a day off

Sunday Oct 18, 2015 #

Orienteering warm up/down 30:30 [3] 5.35 km (5:42 / km) +60m 5:24 / km
shoes: Innov-8 Xtalon 212s 2015

Easy warm up
Extended warm-down to have a gander at Waldridge Fell

Orienteering 50:00 [3] *** 6.66 km (7:30 / km) +100m 6:59 / km
15c shoes: Innov-8 Xtalon 212s 2015

Steady around Cong Burn....quickly became apparent that the area was a bit minging this time with soooo much undergrowth so trotted around the course

Saturday Oct 17, 2015 #

Fell running race 1:19:24 [3] *** 13.8 km (5:45 / km) +640m 4:40 / km
10c shoes: Innov-8 Xtalon 212s 2015

FRA leg 2

Bit chilled as my partner was struggling from early on. Felt very easy, almost out for a long steady run really. Even when I'd finished. Bit awkward as I was fine and he could barely speak

Fell running warm up/down 27:00 [3] 4.5 km (6:00 / km) +150m 5:09 / km
shoes: Innov-8 Xtalon 212s 2015

Steady about a bit before, then out back up to checkpoint 9 afterwards to wait for the nav leg to come in and get a decent run in today

Friday Oct 16, 2015 #

Running 30:00 [3] 6.16 km (4:52 / km) +20m 4:48 / km
shoes: Mizuno WR 18

Easy pre-breakfast around Blaydon. Legs still feeling a bit tired

Thursday Oct 15, 2015 #

S and C 30:00 [1]

Running tempo 1:03:24 [4] 14.0 km (4:32 / km) +150m 4:18 / km
shoes: Mizuno WR 18

Harriers did a new loop for me up around Wrekenton with 3 efforts. First effort up the Wrakendyke Roman Road, second along Old Durham Road and the last along Sunderland Road.
Felt naff on the first then perked up for the last two.

Wrakendyke 9:55 2.44km 80m
Old Durham 5:13 1.41km 15m
Sunderland 5:48 1.66km 10m

Wednesday Oct 14, 2015 #

Running 30:00 [3] 6.2 km (4:50 / km) +35m 4:42 / km
shoes: Mizuno WR 18

Steady around Whickham, chilly again but a nice bit of sun :)

Running long 1:40:00 [3] 17.85 km (5:36 / km) +385m 5:03 / km
shoes: Innov-8 X-talon 212 2014 B

Steady headtorcher to Scotts then down around the hilly loop in the Derwent valley with a 2nd climb up to the mansion then back up the lonnen. Feeling alright but able to clip along quite happily

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