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Training Log Archive: Mal

In the 7 days ending Nov 20, 2016:

activity	#	time	miles		km		+m	load
Running	5	5:25:10	39.99	(8:08)	64.35	(5:03)	645	265.7
S and C	8	2:37:30						70.2
Orienteering	1	40:00	4.1	(9:45)	6.6	(6:04)	120	32.0
Total	11	8:42:40	44.09		70.95		765	367.9
[1-5]	8	7:46:10

1:50

0:00

» now

Sunday Nov 20, 2016 #

Running long 1:50:00 [3] 19.5 km (5:38 / km) +400m 5:07 / km
shoes: Innov8 Xtalon 212 2016 B

Back in Rivelin with Horton, Milly, Will, the Kris Jones and Elkington.
All feeling a little worse for wear but clipping along nicely. Elkington turned at Coppice and we went up to the Secret Stone and back via the top of Wyming Brook and top path. Really miss this place.

Saturday Nov 19, 2016 #

S and C 15:00 [2]

Bits and bobs in the hotel gym to try shake off the first night of spook

Running 15:30 [3] 2.7 km (5:44 / km) +130m 4:38 / km
shoes: Mizuno WR 18 II

Up to Crookes with Willy to pick up the car

Orienteering 40:00 [3] 6.6 km (6:04 / km) +120m 5:33 / km
shoes: Innov8 Xtalon 212 2016 B

Spook relays with Bommy T.

Thursday Nov 17, 2016 #

6 AM

S and C 30:00 [1]

7 AM

S and C 20:00 [0]

Glutes and calves

6 PM

S and C 25:00 [3]

Resting the legs a feeling a bit off last night

Wednesday Nov 16, 2016 #

6 AM

S and C 10:00 [0]

Feet

5 PM

Running 1:30:00 [3] 19.05 km (4:43 / km) +75m 4:38 / km
shoes: Mizuno WR 18 II

Along the Prom and back. A few tight bits but nothing too bad

Tuesday Nov 15, 2016 #

6 AM

S and C 20:00 [0]

DOMS in my glutes/hamstrings this morning meaning training is likely to be interesting later.
Calves also tightish

6 PM

Running 33:30 [3] 6.5 km (5:09 / km) +10m 5:07 / km
shoes: Mizuno Sayonara

Lap of Wavertree before and after with some strides before the warm-down lap

Running intervals 28:00 [5] 6.0 km (4:40 / km)
shoes: Mizuno Sayonara

10*500m on the track.
Groin/hamstring was really tight all day and knew it was going to be track so was a bit unsure.
The first half were going ok, then my target switched down to 400s and so after that it just got harder and harder and the times kept slipping.
89, 91, 91, 91, 91, 91, 92, 93, 93, 94 Avg: 91
The first 7 went better than last time even with a wet and busy track. The last was slower than even the 12th last time

Thought I'd managed to stave off DOMs as a result of feeling semi decent last night but they hit hard.

S and C 6:30 [0]

Led stretching post session

Monday Nov 14, 2016 #

6 AM

S and C 31:00 [2]

4 PM

Running 48:10 [3] 10.6 km (4:33 / km) +30m 4:29 / km
shoes: Mizuno WR 18 II

Steady on the docks. Legs went through a weird stage where they were waking up but felt much better after

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