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Training Log Archive: Mal

In the 7 days ending Sep 16, 2018:

activity	#	time	miles		km		+m	load
Running	8	6:38:24	51.73	(7:42)	83.25	(4:47)	555	324.5
Fell running	1	1:05:56	8.64	(7:38)	13.9	(4:45)	390	52.7
S and C	1	30:00						24.0
Total	10	8:14:20	60.37		97.15		945	401.3

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Sunday Sep 16, 2018 #

9 AM

Running 37:50 [3] 6.8 km (5:34 / km) +40m 5:24 / km
shoes: Mizuno WR19

Easy around Watergate with Anna. Feeling tired.

6 PM

Running 49:15 [3] 10.0 km (4:56 / km) +115m 4:39 / km
shoes: Mizuno WR19

Up to Andrews House Station and back

Been shattered all day but eventually dragged myself out. Think I put a lot more in to yesterday than I realised.

Saturday Sep 15, 2018 #

9 AM

Running 27:20 [3] 5.0 km (5:28 / km) +95m 5:00 / km
shoes: Mizuno WR19

Easy park run at Gibside with Anna. Load of OUOC boys out and about. Aidan and Noah on course.

2 PM

Fell running race 50:56 [3] 11.3 km (4:30 / km) +340m 3:55 / km
shoes: Solomon S-Lab Sense 6

Simonside Fell Race at Thropton Show
Set off fast running a 5.28 first mile and still about 20s behind Aidan. Settled in on the road section and worked my back up towards John Butters by the trees. Caught the group ahead at the Base of the final pull up and tucked in behind Tim Harrison (OUOC) in 5th descended well down to the cave and ended up in 3rd. Then by the road I was 2nd as someone had gone off route a little. Knew that I'd be struggling on the flatter stuff so resigned myself to 6th. Will Robson and a random Pudsey came past and kept pushing to the end in a comfortable 6th with no one behind for a couple of mins

Fell running warm up/down 15:00 [3] 2.6 km (5:46 / km) +50m 5:16 / km
shoes: Solomon S-Lab Sense 6

Not much time before as waylaid by a crash at Morpeth en route.
Steady jog afterwards with a NFR group

Friday Sep 14, 2018 #

7 AM

Running 50:20 [3] 10.1 km (4:59 / km) +60m 4:50 / km
shoes: Innov8 flite 235

Easy ITW with a bag along Gateshead Quayside. Extension to make it up to 10km.

7 PM

S and C 30:00 [3]

Thursday Sep 13, 2018 #

7 PM

Running warm up/down 43:45 [3] 9.1 km (4:48 / km) +65m 4:39 / km
shoes: Salomon S-lab Sonic

Little loop before
Then out along Felling back to the Millenium and back over Swing
Little jog in between the 4th and 5th
Jog back from Rooneys with Kev then a little extension to get a little more distance in.

Running intervals 31:00 [4] 7.8 km (3:58 / km) +30m 3:54 / km
shoes: Salomon S-lab Sonic

5*5mins on Gateshead Quayside
Felt pretty naff at the start but felt progressively better going through. So much so we did an extra one from our initially planned 4.

1.37km
1.39
1.42
1.45
1.40

First two in to the wind, last one hit a hill

Wednesday Sep 12, 2018 #

12 PM

Running 46:54 [3] 10.5 km (4:28 / km) +40m 4:23 / km
shoes: Mizuno WR 18 II

Easy on the Railway with John

6 PM

Running 33:25 [3] 6.2 km (5:23 / km) +20m 5:18 / km
shoes: Mizuno WR 18 II

Easy around Albert Park with Anna

Tuesday Sep 11, 2018 #

7 PM

Running warm up/down 51:35 [3] 10.5 km (4:55 / km) +65m 4:46 / km
shoes: Salomon Sonic Sept

Up through the estate opposite before then down to Ouseburn via the college and out along Spillers a little.
A few short striders
Jog back up from the Ouseburn

Running tempo 27:00 [4] 7.25 km (3:43 / km) +25m 3:40 / km
shoes: Salomon Sonic Sept

Tempo on the Quayside again with Kev. Strong headwind on the way out then just nothing more to give on the way back.

Monday Sep 10, 2018 #

Note
(rest day)

Foot it still raw from running on Thursday. Long day at work and pretty pooped so probably for the best.

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