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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running3 2:18:42 17.36(7:59) 27.94(4:58) 260
  Fell running1 1:04:11 6.21(10:20) 10.0(6:25) 350
  Orienteering1 36:00 4.66(7:43) 7.5(4:48) 135
  Total5 3:58:53 28.24(8:28) 45.44(5:15) 745

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Sunday Nov 26, 2017 #

Running 37:00 [3] 7.0 km (5:17 / km) +160m 4:45 / km
shoes: Innov8 Xtalon 2017 #2

Ran up Porter and down Limb valley from the house to watch Spook football. Chilly but the fresh air did me a lot of good.

Saturday Nov 25, 2017 #

Orienteering 36:00 [3] 7.5 km (4:48 / km) +135m 4:24 / km
shoes: Innov8 Xtalon 2017 #2

Spook Relays with Toddles after an annoying journey across.
First leg was horrible absolutely freezing and no warm up meant my lungs were screaming at me from the off.
Legs 2 and 3 didn't push quite so hard but my calves were seizing up between the efforts.
Navved ok, bar one stupid mistake which let Coombsy run past in adown jacket

Friday Nov 24, 2017 #

Note
(rest day)

Feeling tired after a busy few weeks was going to get out but have a tiring weekend ahead.

In other news for the Sefton Parkrunners it's been pretty torrential on and off all day and lots of nice hail this evening

Thursday Nov 23, 2017 #

Fell running 1:04:11 [2] 10.0 km (6:25 / km) +350m 5:28 / km
shoes: Innov8 212 2017 #3

Managed to luck in to a weather window on Ilkley Moor. Going off memory which seemed to go alright apart from cuttings across the ankle breaking heathery boulderfield which always seemed somewhat better. Ticked off the trig and Cow and Calf.

Calves still ruined and tight

There were orienteering flags out and about, including one on an island in the little tarn.

Wednesday Nov 22, 2017 #

Running 30:12 [3] 6.44 km (4:41 / km) +55m 4:30 / km
shoes: Mizuno Sayonara

Return to 3 steps around Sunniside in the drizzle. Refreshing and felt a lot better afterwards. Had another long frustrating day.

Tuesday Nov 21, 2017 #

Running warm up/down 56:30 [3] 10.5 km (5:23 / km) +40m 5:17 / km
shoes: Innov8 flite 235

Gateshead Harriers
Around the stadium and down to the Quayside
Drills and strides

Hobble back from the end of the quayside on sore calves

Spent most of it chatting to Jim.

Running 15:00 [5] 4.0 km (3:45 / km) +5m 3:44 / km
shoes: Innov8 flite 235

Hopped back in to my old group and expected to be uncomfortable but ok. Went out and felt ok but by 8mins my calves were struggling and feeling tight. Got to the turn around at 12 and it was starting to become painful so made it to 15 and decided to not be stupid and taking my foot off the gas. Was still in the pack when I stepped off though which is pleasing.
Heart, lungs and body (bar calves) were ok in general though. Need to stretch a lot more I think and get my legs used to running fast and in minimal drop shoes again.

Monday Nov 20, 2017 #

Note
(rest day)

Fuming

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