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Training Log Archive: Mal

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running7 6:13:39 45.98(8:08) 74.0(5:03) 1060
  Fell running2 2:44:01 15.41(10:39) 24.8(6:37) 1425
  Total8 8:57:40 61.39(8:45) 98.8(5:27) 2485

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Sunday Apr 14 #

10 AM

Fell running hills 1:32:00 [4] 10.8 km (8:31 / km) +1000m 5:49 / km

4*Shillhope Law the steep way with Cal
Legs complaining after the first and ideas for 5 were quickly dismissed
12:31
12:50
12:46
12:56

Considerably slower than last time I did this with Scott which is a little disappointing but work to do. Light windier than last time perhaps but not the ~1min worth of time. Nice to get it in the bag however.

Running tempo 28:00 [4] 6.5 km (4:18 / km) +80m 4:03 / km
shoes: Salomon S lab sonic 6 2

Then on to the valley road for 1km before trying to lay down 4*1km(500m) as quick as we could. Callum was off....
3:44
3:55
3:41
3:55

Again generally quite happy with this especially after the 1000m climb in my legs

Running 1:04 [3] 1.44 km (44 / km) +5m 44 / km
shoes: Salomon S lab sonic 6 2

Shuffle back to the car. Great morning out.

Thursday Apr 11 #

7 AM

Running 53:10 [3] 10.4 km (5:07 / km) +100m 4:53 / km
shoes: Salomon S lab sonic 6 2

Another early morning loop with Milo. Taking him over the bridges before dipping in to Ouseburn and back along the Quayside. Added in 6*30s strides before heading to work.

The climb up Ouseburn steps was absolutely brutal.
6 PM

Running 53:50 [3] 10.0 km (5:23 / km) +135m 5:03 / km
shoes: Salomon S lab sonic 6 2

HFW along the quayside with a little #ESS in Dunston en route.

Wednesday Apr 10 #

7 AM

Running 50:10 [3] 10.0 km (5:01 / km) +40m 4:55 / km
shoes: Salomon Sonic Sept

Easy on the Quayside early doors for a catch up with Milo who is up for work. I felt rather pants after last night, as he only firmed up this plan at 10:30pm.
6 PM

Fell running warm up/down 42:15 [3] 7.8 km (5:25 / km) +240m 4:42 / km

NFR club run a Simonside decent group out. Legs felt ok though a little unresponsive at times

Fell running tempo 29:46 [4] 6.2 km (4:48 / km) +185m 4:11 / km

Tempo on a loop at Simonside.
One main climb on the Thropton Show route before running along the summit ridge and dropping down on the fire track.

Realised I had a chance of being sub-30 as I approached the end and managed to lift the cadence a bit to sneak it in.

Great evening.

Tuesday Apr 9 #

Note

9:00: Medium bowl of Porridge

13:00: Medium bowl of Kedgeree

18:00: 1 Yorkee, 1 Olive Bread and 4 chunks of Milk Chocolate.

Think I need a slightly bigger lunch or delay lunch.
8 PM

Running 1:48:00 [3] 19.15 km (5:38 / km) +450m 5:03 / km
shoes: Mizuno WR19

Felt a bit naff and couldn't be bothered so dodabit more #ESS started ticking off Fellside Park before dropping down to Swalwell and sweeping up some streets. The middle 3/5s flew by.

Monday Apr 8 #

Note

9:00

Medium bowl of Porridge with honey

14:00

Medium Sweet Potato and Baked Beans

18:00

3 slices toast & spread

21:00

Medium Kedgeree + 4 chunks of milk chocolate
12 PM

Running 52:20 [3] 11.4 km (4:35 / km) +175m 4:16 / km
shoes: Salomon S lab sonic 6 2

Mon-dene with John

Feeling ok, not as bad as expected
8 PM

Running 27:05 [3] 5.11 km (5:18 / km) +75m 4:56 / km
shoes: Salomon Sonic Sept

Easy around Whickham with 10*10s hill strides and 6*25s flat strides. Legs still feeling quite tired and achey from Saturday

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