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Training Log Archive: Mal

In the 7 days ending Nov 22, 2015:

	activity	#	time	miles		km		+m		load
	Running	7	5:11:09	41.17	(7:33)	66.26	(4:42)	545		259.2
	Orienteering	2	2:42:33	13.61	(11:57)	21.9	(7:25)	400	54c	145.2
	S and C	5	1:38:10	3.17		5.1		30		66.5
	X-Country	1	49:41	7.31	(6:48)	11.77	(4:13)	110		47.7
	Total	11	10:21:33	65.26		105.03		1085	54c	518.6
averages - weight:77kg

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Sunday Nov 22, 2015 #

Orienteering warm up/down 10:00 [3] 1.7 km (5:53 / km) +30m 5:24 / km
shoes: Innov-8 Xtalon 212s 2015

Up to the loos and back twice pre-race once essentially second as a warm up.

No warmdown as unmotivated and freezing

Orienteering race 1:15:53 [5] *** 8.8 km (8:37 / km) +270m 7:29 / km
30c shoes: Innov-8 Xtalon 212s 2015

Brimham Rocks Black. Felt like one of my poorest performances for a while when I was running. A bit disheartened by repeated poor performances technically with little positivity been garnered. This despite my feeling of better physical preparation.
However after the drive home feeling a bit better. Found all the features well if not the flags....resolution look at descriptions more. Bearings were better, although still not second nature. Part of mental state resulted from losing quite a bit of time at no.6 which was in the wrong place and I was in the right place. A few sloppy mistakes later on where I just lost the motivation.

Hopefully come up with a good plan for next weekend.

417/1000

C • no 6 (code 219) 2

Saturday Nov 21, 2015 #

X-Country race 39:41 [5] 9.77 km (4:04 / km) +110m 3:51 / km
shoes: Saucony Killkenny XC

Harrier league at Aykley Heads 31st/592
Absolutely baltic and starting from the fast pack. Route slightly changed course from last year. Felt much tougher than last year and shows about a minute slower! First lap just tried to stick to Barry went past him on the second lap and felt good. Felt slow on the last lap and got in a good battle with David from my training group and just got him on the run in

X-Country warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Killkenny XC

With Steve

Friday Nov 20, 2015 #

8 PM

Running 30:00 [3] 6.45 km (4:39 / km) +35m 4:32 / km
(rest day) shoes: Mizuno WR 18 II

Easy around Whickham before the snowy pain tomorrow.

Wasn't feeling it all day but managed to go post-tea for a change wasn't too bad bar feeling a bit sick at 20mins running past all the takeaways

Thursday Nov 19, 2015 #

9 AM

S and C 30:00 [1]

7 PM

Running warm up/down 39:20 [3] 7.65 km (5:08 / km) +40m 5:01 / km
shoes: Mizuno Sayonara

Out around the stadium and across the Millennium Bridge up to the Copthorne.
Back to the Swing Bridge
From the Swing Bridge to Rooneys
Back to the stadium

Running tempo 22:00 [5] 6.31 km (3:29 / km) +15m 3:27 / km
shoes: Mizuno Sayonara

22min Tempo along the Quayside, aimed at 5:35-40min/miles. Hit 5:35s so good session.
Just about hit the hill at the far end annoyingly and then tried to be clever but it backfired so had to surge to catch back up. Very windy on the way out but nice on the way back but good to hit the pace we did considering. Just ran with James again which was great to have company. Can't remember the last time I did a tempo with people around me on this stretch.

S and C 6:40 [3] 1.0 km (6:40 / km) +5m 6:30 / km
shoes: Mizuno Sayonara

Few drills beforehand
Strides at Rooneys

Wednesday Nov 18, 2015 #

8 AM

Running 30:00 [3] 6.15 km (4:53 / km) +40m 4:43 / km
weight:77kg shoes: Mizuno WR 18

Cruise around Whickham. Tired legs and no energy

1 PM

Running 1:47:30 [3] 22.0 km (4:53 / km) +275m 4:36 / km
shoes: Mizuno Sayonara

New shoes arrived today so took one pair out for a whirl. Started in horrendous weather and finished in bad shape. Think I over extended myself trying to do similar to a fortnight or so ago forgetting about the hills.
Up to Sunniside then down to Team Valley up to the Angel and back to Bensham on the Great North Road. Then cut down through an estate to Dunston then crawled back home via Dunston Bank

Tuesday Nov 17, 2015 #

9 AM

S and C 30:00 [1]

Doms from Drills yesterday

Running 10:00 [3] 2.05 km (4:53 / km) +25m 4:36 / km
shoes: Mizuno WR 18

Easy leg loosener

7 PM

Running warm up/down 28:00 [3] 5.4 km (5:11 / km) +35m 5:01 / km
shoes: Mizuno WR 18

Jog out to Rooneys then doubled back to make it a bit longer.
Jog back slightly shorter just via Gateshead College

S and C (Drills) 11:30 [3] 2.1 km (5:29 / km)
shoes: Mizuno WR 18

A few drills and some short strides beforehand, legs still feeling tight and domsy

4*30s strides afterwards focussing on form

Running intervals 29:19 [5] 7.0 km (4:11 / km) +45m 4:03 / km
shoes: Mizuno WR 18

4*1250m including Baltic Bank 4:02, 4:08, 4:06, 4:07 avg: 4:05

Didn't really know the route so think I took the first a little bit too fast. Plan was to try stick with Cripwell as long as then suffer it in. Managed to make it pretty much to the bank each time.
Pleased with the session still running pretty well and ahead of Rob again

Monday Nov 16, 2015 #

7 AM

Running warm up/down 15:00 [3] 3.25 km (4:37 / km) +35m 4:23 / km
shoes: Mizuno WR 18

To and from Orchard Lane

S and C 20:00 [3] 2.0 km (10:00 / km) +25m 9:25 / km
shoes: Mizuno WR 18

Drills....tight/tired quads

12 PM

Orienteering warm up/down 12:40 [3] 2.5 km (5:04 / km)
shoes: Inov-8 Xtalon 200's

Warm up along the road
Warm down along the beach

Orienteering 1:04:00 [3] *** 8.9 km (7:11 / km) +100m 6:49 / km
24c shoes: Inov-8 Xtalon 200's

Druridge Links
Did an old course. Southern bit good. Middle bit minging full of burrs and north bit too narrow. Will stay in southern section from now.
Nav fine bar one control where I switched off after deburring my knees and ran about 500m off the map. Eventually relocated and found it ok. Was annoying as the point i came off the beach was pretty much exactly where the control was!

387/1000

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