Training Log Archive: MalIn the 7 days ending Aug 24, 2017:
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Thursday Aug 24, 2017 #
6 AM
S and C 35:00 [2]
Feeling tight in a few places and balance isn't the best at the moment
3 PM
Running 49:45 [2] 9.2 km (5:24 / km) +50m 5:16 / km
shoes: Mizuno Sayonara 2
Shuffle HFW. Body not feeling great.
4 PM
Note
Managed to get in some consistent quality training the last two months or so and got my motivation back. Had earmarked this weekend as a natural breaking point after lots of travel and such. But may extend it a bit and have a proper rest and think about the winter and 2018.
Wednesday Aug 23, 2017 #
6 AM
Running 28:40 [3] 6.1 km (4:42 / km) +50m 4:31 / km
shoes: Mizuno WR19
ITW. Groggy and tired after training last night but perked up on the drop down down the hill.
6 PM
Fell running warm up/down 29:00 [3] 5.0 km (5:48 / km) +60m 5:28 / km
shoes: Innov8 Xtalon 2017 #2
Along the road and up a path beforehand. Then along to the start closer to the time.
Along the road afterwards. Feeling ok in the legs but stomach not happy.
Along the road afterwards. Feeling ok in the legs but stomach not happy.
Fell running race 34:40 [5] 8.4 km (4:08 / km) +200m 3:41 / km
shoes: Innov8 Xtalon 2017 #2
Harrock Hill Fell Race 4th
Remembered this was on at 3pm sat in the office so ditched plans to run home and do this instead. Didn't recognise anyone at the start but expected it to be fast and trail-y. It did not disappoint.
One guy went off really hard for about 200m and eased back another lasted about 1km up the first hill then the eventual winner went past followed by a guy from Chorlton.
Caught back up on the drop down the hill and got in to first passing through the cows. Kept it to the bottom of the second hill which I hated, long gradual tarmac after a fast descent, then gradually filed back in to 4th with a big gap behind. Tried to close the Chorlton guy on the second decent but he had a big enough gap to keep it to the finish.
Nice evening out
Remembered this was on at 3pm sat in the office so ditched plans to run home and do this instead. Didn't recognise anyone at the start but expected it to be fast and trail-y. It did not disappoint.
One guy went off really hard for about 200m and eased back another lasted about 1km up the first hill then the eventual winner went past followed by a guy from Chorlton.
Caught back up on the drop down the hill and got in to first passing through the cows. Kept it to the bottom of the second hill which I hated, long gradual tarmac after a fast descent, then gradually filed back in to 4th with a big gap behind. Tried to close the Chorlton guy on the second decent but he had a big enough gap to keep it to the finish.
Nice evening out
Tuesday Aug 22, 2017 #
6 AM
Running 28:50 [3] 6.0 km (4:48 / km) +35m 4:40 / km
shoes: Mizuno WR19
Along Aigburth Road then back along the prom. Felt really good for about 4km then the legs just stopped working and were chugging away.
6 PM
Running intervals 27:00 [5] 5.91 km (4:34 / km) +50m 4:23 / km
shoes: Mizuno Sayonara 2
Liverpool Harriers 6*3mins(90s)
Felt a bit tired and shitty all day but decided to go along and say hello to everyone again. Felt alright on the the first 4reps then over ran the first minute of the 5th and blew up at the same point on the last. Happy with the speed though and a decent reintroduction to it again. Need to get my membership in before XC season starts up.
Distances; 0.94, 0.94, 0.94, 0.95, 0.91, 0.29(1min)
Felt a bit tired and shitty all day but decided to go along and say hello to everyone again. Felt alright on the the first 4reps then over ran the first minute of the 5th and blew up at the same point on the last. Happy with the speed though and a decent reintroduction to it again. Need to get my membership in before XC season starts up.
Distances; 0.94, 0.94, 0.94, 0.95, 0.91, 0.29(1min)
Running warm up/down 26:00 [3] 5.15 km (5:03 / km) +20m 4:57 / km
shoes: Mizuno Sayonara 2
A lap of The Mystery before.
4* 20s strides followed by another lap of The Mystery afterwards
4* 20s strides followed by another lap of The Mystery afterwards
Monday Aug 21, 2017 #
6 AM
Running 28:54 [3] 6.02 km (4:48 / km) +25m 4:42 / km
shoes: Mizuno WR19
Woke up at 5:30?! So was out the door at 6:00 promptly. Felt ok to begin with then became quite leggy and groggy
4 PM
Running 57:40 [3] 12.4 km (4:39 / km) +100m 4:28 / km
shoes: Mizuno WR19
HFW inc Everton Park, Wavertree Botanic, The Mystery and Sefton. Nice and mizzly to begin with then warmed up.
Sunday Aug 20, 2017 #
11 AM
Orienteering warm up/down 20:07 [3] 3.8 km (5:18 / km) +20m 5:09 / km
To the start from the station before.
Back from the arena to the station afterwards.
Back from the arena to the station afterwards.
Orienteering race 40:17 [5] 5.86 km (6:52 / km) +50m 6:36 / km
Hemfosadubbeln medel
Hmmmm, made a stupid 180 off the start flag as I didn't expect to be going back on myself to #1 binning 2mins. Went around the bottom in to the control and came up the slope to find Erik Liljequist a bit confused. Took different lines to #3 but met up in the circle. Lost a bit of time too low on #4 before getting back in font to #5. Rushed a bit to #6 and despite running bang on line thought I was too far south and missed 30s to the north taking Erik with me. Dropped a bit back on #8 but took a straighter line so overtook again in to #11 then played it safe to #12 dropping back a bit. Enjoyed the longer leg taking a different line but falling back in behind in the circle and overtook in to #15 navigating in to the finish.
It definitely helped with confidence, running with someone out there and it whilst at times I had to work hardish to keep up they aren't going that fast out there. A good end to the fortnight.
Hmmmm, made a stupid 180 off the start flag as I didn't expect to be going back on myself to #1 binning 2mins. Went around the bottom in to the control and came up the slope to find Erik Liljequist a bit confused. Took different lines to #3 but met up in the circle. Lost a bit of time too low on #4 before getting back in font to #5. Rushed a bit to #6 and despite running bang on line thought I was too far south and missed 30s to the north taking Erik with me. Dropped a bit back on #8 but took a straighter line so overtook again in to #11 then played it safe to #12 dropping back a bit. Enjoyed the longer leg taking a different line but falling back in behind in the circle and overtook in to #15 navigating in to the finish.
It definitely helped with confidence, running with someone out there and it whilst at times I had to work hardish to keep up they aren't going that fast out there. A good end to the fortnight.
Saturday Aug 19, 2017 #
10 AM
Orienteering warm up/down 18:40 [3] 3.05 km (6:07 / km) +15m 5:58 / km
Jog to the start
And back from the finish with Beth
And back from the finish with Beth
Orienteering race 1:35:04 [4] 11.83 km (8:02 / km) +85m 7:45 / km
Hemfosadubbeln Lang
Felt like I had a decent if slowish start but navigating well. Then came off my bearing slightly to #4 and found a parallel feature which threw me, ran back after a little to relocate and straight in 2:30 lost. Then navved pretty well again with a little overshoot to #8. Fine though #16. A little drift left again cost me about 30s to #17 before my big mistake. Took a bearing to #18 but couldn't follow it for toffee, went way left initially and losing myself then managed to relocate and then drifted too far right. Had to slow down loads here losing 5mins at least. Pretty comfortable after this but lost quite a bit of confidence through #19 and #20.
Not the best pre-race prep being at Gronalund till 10:30.
Felt like I had a decent if slowish start but navigating well. Then came off my bearing slightly to #4 and found a parallel feature which threw me, ran back after a little to relocate and straight in 2:30 lost. Then navved pretty well again with a little overshoot to #8. Fine though #16. A little drift left again cost me about 30s to #17 before my big mistake. Took a bearing to #18 but couldn't follow it for toffee, went way left initially and losing myself then managed to relocate and then drifted too far right. Had to slow down loads here losing 5mins at least. Pretty comfortable after this but lost quite a bit of confidence through #19 and #20.
Not the best pre-race prep being at Gronalund till 10:30.
4 PM
Swimming 6:00 [1] 0.5 km (12:00 / km)
Little bit of a swim after the long
Friday Aug 18, 2017 #
8 AM
Running 30:00 [3] 5.5 km (5:27 / km) +70m 5:08 / km
shoes: Mizuno Sayonara 2
Ran to the training in Hammarbyhojden today, left the house in drizzle, but after 5mins of running it turned in to a bit of a downpour. Along Altavagen towards Sickla before heading along Jarlasjon to Hammarbybacken. Quite run up that before dropping down to the start area.