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Training Log Archive: Mal

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running8 7:55:07 56.25(8:27) 90.53(5:15) 475
  Orienteering1 1:59:00 10.0(11:54) 16.1(7:23) 165
  S and C2 20:40 1.3(15:50) 2.1(9:50) 5
  Total9 10:14:47 67.56(9:06) 108.73(5:39) 645

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Sunday Aug 11 #

11 AM

Running long 2:02:45 [2] 18.45 km (6:39 / km) +105m 6:28 / km
shoes: Adidas Adizero Boston

Easy long run with Anna in the rain. Legs not too bad after yesterday but not sure I could have ran this all at standar-ish pace.

A run I'd been eyeing for a while. Out to Tynemouth and along the North Pier. Loved it despite the weather and was in good spirits throughout, north shield looks lik its smartened up somewhat.
2 PM

Running 7:30 [2] 1.05 km (7:09 / km)
shoes: Adidas Adizero Boston

Cold wet shuffle back from Manors station.

Saturday Aug 10 #

9 AM

Running 40:20 [3] 6.65 km (6:04 / km) +40m 5:53 / km
shoes: Adidas Adizero Boston

Little jog to check out the start and finish area beforehand, then down to the start with Anna.

Afterwards ran back out on the course to pick up Anna and get back for prize giving (£50, free race entry and drinks bottle - decent fro £25!) then did a couple of easy kilometers with Anna and back to her flat

Running race 36:32 [5] 10.0 km (3:39 / km) +55m 3:33 / km
shoes: Adidas Adizero Boston

Try on the Tyne 10km
Weird start with the 5km, Sprint Duathlon and Standard Duathlon all beginning at the same time. But tried to set off with Matty Alderson who said he was hoping for sub-35 beforehand.
Tucked in for the first mile or so but then he scampered off ahead (finished in 33:50ish) and I was left working with Will from Gateshead and another duathlete from Weardale Tri for the first 5km. At the end of the first lap, it was only Matty left ahead of me as a Sunderland guy who I thought was running 10km peeled off in to the finish. Then just head down trying to push on but gradually slowing down and getting reeled in by the two people behind. Had enough to hold on for 2nd though which was pretty cool.

Decent time considering, but certainly room to get back in to better shape for another 10km later this year.

Thursday Aug 8 #

7 PM

Running 37:40 [3] 7.6 km (4:57 / km) +55m 4:47 / km
shoes: Adidas Adizero Boston

Lil loop before then around the Sage loop
Back from Bakery Bank with Steve and Charlie

S and C 9:10 [3] 1.0 km (9:10 / km)
shoes: Adidas Adizero Boston

Drills and strides, feeling a bit heavy legged.

Running tempo 26:30 [4] 5.5 km (4:49 / km) +40m 4:39 / km
shoes: Adidas Adizero Boston

1mile tempo, 5*30s hills, 1mile tempo

Tempo were meant to be 5:50-6:05/mile.
Ran the first at 5:48 the second at 5:37 as my legs had woken up

Wednesday Aug 7 #

7 AM

Running 51:40 [3] 10.0 km (5:10 / km) +85m 4:57 / km
shoes: Adidas Adizero Boston

Around Morpeth before work. Out on to the ringroad and had a little out and back along the A1
8 PM

Running 30:45 [3] 6.05 km (5:05 / km) +15m 5:01 / km
shoes: Adidas Adizero Boston

On quayside to St Peters' Basin for a few strides

Tuesday Aug 6 #

6 AM

Running 51:45 [3] 10.33 km (5:01 / km) +40m 4:55 / km
shoes: Adidas Adizero Boston

Out around Inverness pre work but got a bit carried away and decided the Kessock Bridge was doable. Managed to fall over on the way back so turned up to breakfast dripping mud, blood and sweat. Oops.

Nice morning run bar the fall.
6 PM

Running warm up/down 45:00 [3] 8.9 km (5:03 / km) +40m 4:57 / km
shoes: Adidas Adizero Boston

Wu before then out towards Heworth and back via the Paint Works
Standard track Wd

Running intervals 24:40 [5] 6.0 km (4:07 / km)
shoes: Adidas Adizero Boston

400's (300m recovery)
74, 74, 73, 73, 72, 71, 64
Thinks that's an equal pb on the last rep.

Pretty pleased with this, was unsure I'd go after a lot of travel the last few days.

S and C 11:30 [3] 1.1 km (10:27 / km) +5m 10:13 / km
shoes: Adidas Adizero Boston

Drills and strides

Monday Aug 5 #

3 PM

Orienteering long 1:59:00 [3] 16.1 km (7:23 / km) +165m 7:02 / km
shoes: NVII Forest 1

Stopped off at Glen Feshie en route north. Would have been rude not to. Great weather of rain and thunder claps luckily the lightning over the higher mountains didn't fancy coming down.

2 loops in the south.

Feeling very tired afterwards.

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