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Training Log Archive: Mal

In the 7 days ending Jan 22, 2016:

activity	#	time	miles		km		+m		load
Running	5	4:01:14	31.33	(7:42)	50.42	(4:47)	420		203.4
S and C	4	1:18:55	4.05		6.52		10		57.1
Skiing	1	1:02:47	6.4	(9:49)	10.3	(6:06)	95		50.2
Orienteering	1	1:00:00	6.22	(9:39)	10.01	(6:00)	205	21c	48.0
Total	8	7:22:56	48.0		77.25		730	21c	358.7

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Friday Jan 22, 2016 #

Skiing (Roller) 1:02:47 [3] 10.3 km (6:06 / km) +95m 5:50 / km

Back to it again had to have an enforced break due ironically to too much snow

East on the C2C path from Beamish.....will be heading back as lush smooth tarmac all the way. Downhill for 5km then back uphill for the 2nd half. Enjoyed it did 10km in under an hour which is the fastest I've ever skied. Still work to do on my diagonal step but getting there a bit. Quite tough on my shoulders but didn't fall over again so that was good

C • pace 5

Thursday Jan 21, 2016 #

7 PM

Running warm up/down 40:18 [3] 9.0 km (4:29 / km) +45m 4:22 / km
shoes: Mizuno Sayonara

Down to the quayside a circuitous route then back to the Ouseburn river with a few strides. Leg feeling very second hand.

Plod back from the Ouseburn to Rooneys via Millenium Bridge

Even slower plod back to the stadium then a small loop to make the distance up

Running tempo 25:15 [5] 7.18 km (3:31 / km) +25m 3:27 / km
shoes: Mizuno Sayonara

25min tempo on the Quayside aimed at 5:35-40min/mile. But after my warm-up reset it to 5:50ish.
At the get go I set off with the front pack to get in to the pace and then it just kinda stuck to their tails with Rob till my shoelace came undone which was fucking annoying. How does that even happen without heather/bracken/brambles? Then kept pushing the pace and ran it in marginally faster than the way out but turned a bit after the halfway point.
Pleasing, felt strong and felt better than Tuesday

S and C (Strides) 4:00 [3] 0.92 km (4:21 / km) +5m 4:14 / km
shoes: Mizuno Sayonara

6*30s strides

Wednesday Jan 20, 2016 #

7 AM

Running 1:00:00 [3] 11.5 km (5:13 / km) +125m 4:57 / km
shoes: Mizuno WR 18 II

Early morning pre-breakfast run. Around Watergate then Sunniside and on to my standard 30 loop. Bit chilly but nothing too bad. Legs a bit tired after last night but calves not in pieces like I expected.

8 PM

Note

Wanted to get out for a tot after work but ran out of time. Not too bad though as legs are domsing up

Tuesday Jan 19, 2016 #

8 AM

S and C (Maintenance) 30:00 [1]

Calf very tight still

7 PM

Running warm up/down 30:05 [3] 5.72 km (5:16 / km) +40m 5:05 / km
shoes: Mizuno Sayonara

Extended warmup towards Heworth but cut in to the industrial estate and round to Rooneys.
Back to the stadium via Gateshed College

S and C (Drills) 18:55 [3] 2.7 km (7:00 / km)
shoes: Mizuno Sayonara

Drills and strides before
6*30s strides afterwards

Running intervals 26:36 [5] 6.1 km (4:22 / km) +45m 4:12 / km
shoes: Mizuno Sayonara

Haven't been down for a while so was moved in to group 2 so was running 4*1175m with a hill. Felt amazing on the first alright on 2 and 3 and died a bit on 4. Bit of work to do but not bad considering first session for a month or so.

Times:
3:45
3:52
3:52
4:00

C • Future Olympian? 2

Monday Jan 18, 2016 #

11 AM

Orienteering warm up/down 13:50 [3] 2.6 km (5:19 / km) +10m 5:13 / km
shoes: Inov-8 Xtalon 200's

Jogging along the track before and after

Orienteering 46:10 [3] *** 7.41 km (6:14 / km) +195m 5:30 / km
21c shoes: Inov-8 Xtalon 200's

Shaftoe Crags O-training
What an awesome area.....should definitely host a big middle distance-style event especially at the moment with the bracken down. Similar to Brimham rocks in style with patches of techy rock detail and swaths of bland moorland.
Today was good, initially planned on doing something a bit longer but a niggly calf on warming up meant I just did the blue course from the 06 event at fairly steady pace. Again another moorland training day in the mist. Technically I was good in the main though not quite on top of the finer details at points. Plans were good good bar 1 control and use and implementation of bearings solid.
Beat the winner by a couple of minutes and beat a 13yr old self by about 30mins! (and a mp)

587/1000

2 PM

Running 29:00 [3] 5.82 km (4:59 / km) +75m 4:41 / km
shoes: Mizuno WR 18

Easy in to Watergate and down to the lake.
Back home from Lobley Hill.

S and C (Drills) 26:00 [3] 2.9 km (8:58 / km) +5m 8:53 / km
shoes: Mizuno WR 18

20mins of Drills and then 6*25s(35s) strides down to Lobley Hill afterwards

Saturday Jan 16, 2016 #

11 AM

Running 30:00 [3] 5.1 km (5:53 / km) +65m 5:32 / km
shoes: Mizuno WR 18

Easy in Watergate with a Fran again. Again not really feeling it but got out.

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