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Training Log Archive: Mal

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running15 9:27:06 72.13(7:52) 116.09(4:53) 820
  S and C1 15:00
  X-Country1 11:32 1.86(6:11) 3.0(3:51) 30
  Total16 9:53:38 74.0 119.09 850

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MoTuWeThFrSaSu

Sunday Jan 19 #

9 AM

Running 15:35 [3] 3.0 km (5:12 / km) +20m 5:02 / km
ahr:124 max:146 shoes: Adidas Adizero Boston 8

Easy around Whickham to try wake from a malaise
12 PM

Running warm up/down 47:23 [3] 8.65 km (5:29 / km) +55m 5:19 / km
ahr:134 max:162 shoes: Adidas Adizero Boston 8

Jogging around the course whilst waiting beforehand

Easy with the gang afterwards through Birtley and back, felt a bit faint to begin with but fine once running again.

Tired.

X-Country race 11:32 [4] 3.0 km (3:51 / km) +30m 3:40 / km
ahr:165 max:181 shoes: Saucony Killkenny XC

Birtley XC Relay

Felt good on the first lap before tiring on the second. Struggled to get the heart rate up for the effort I was putting in. Enjoyed it though and as fast as the slowest in the first team which was pleasing.

Saturday Jan 18 #

12 PM

Running 1:00:00 [3] 12.1 km (4:58 / km) +80m 4:48 / km
ahr:137 max:151 shoes: Adidas Adizero Adios

Struggled to motivate myself to get out so drove until I fancied stopping. Ended up at the coast so had to stop. Went north from Whitley Bay up to St Mary's Lighthouse then through Seaton Sluice and Hartley Dene before heading back along the railway track with a few flooded sections to negotiate.
5 PM

Running 41:25 [3] 8.0 km (5:11 / km) +25m 5:06 / km
ahr:131 max:145 shoes: Adidas Adizero Boston 8

ESS in Gosforh, stuck on a podcast and just switched off.

Tired.

Friday Jan 17 #

8 PM

Running 40:10 [3] 9.0 km (4:28 / km) +95m 4:14 / km
ahr:141 max:160 shoes: Adidas Adizero Boston 8

Steady after work on the Quayside. Not feeling today, long day at work and tired.

Thursday Jan 16 #

7 AM

S and C 15:00 [1]
ahr:53 max:66

8 AM

Running 14:55 [3] 3.0 km (4:58 / km) +50m 4:35 / km
ahr:136 max:154 shoes: Adidas Adizero Boston 8

ITW via Sandyford
7 PM

Running warm up/down 38:05 [3] 8.0 km (4:46 / km) +55m 4:36 / km
ahr:137 max:157 shoes: Adidas Adizero Boston 8

Harriers warm-up. Green Lane, quayside to Swing Bridge

Running tempo 23:45 [4] 6.0 km (3:58 / km) +50m 3:48 / km
ahr:155 max:181 shoes: Adidas Adizero Boston 8

5*4mins tempo aimed at 5.20-5:30/mile pace on Gateshead Quayside. Bit optimistic....
5.39
5.37
5.39
5.37

Running in to the wind on odd reps. Felt really good and running comfortably hard whilst everyone else seemed to be pushing themselves much harder. Led the odd reps and then kept consistent whilst everyone pushed on a bit on the evens.

Wednesday Jan 15 #

6 AM

Running 53:20 [3] 9.35 km (5:42 / km) +50m 5:33 / km
ahr:126 max:146 shoes: Adidas Adizero Boston 8

Easy with Anna whilst she did her session
5 PM

Running 13:40 [3] 2.8 km (4:53 / km)
ahr:135 max:144 shoes: Adidas Adizero Boston 8

HFW

Running 12:17 [4] 3.22 km (3:49 / km) +20m 3:42 / km
ahr:157 max:164 shoes: Adidas Adizero Boston 8

Tempo to Scroggs Road and back. Windy

Tuesday Jan 14 #

7 AM

Running 37:38 [3] 7.5 km (5:01 / km) +115m 4:40 / km
ahr:134 max:157 shoes: Adidas Adizero Boston 8

Easy in to Gateshead before work
6 PM

Running 37:00 [3] 7.15 km (5:10 / km) +50m 5:00 / km
ahr:135 max:158 shoes: Adidas Adizero Boston 8

Harriers Wu. Quayside and back plus drills and strides.
7 PM

Running intervals 19:50 [4] 5.2 km (3:49 / km)
ahr:155 max:182 shoes: Adidas Adizero Boston 8

4*800m, 1*400mdue to unplanned pit stop. 300m jogged recovery.
Worked in the session and felt good
2.36
2.37
2.34
2.33
1.15

Running 15:50 [3] 3.8 km (4:10 / km)
shoes: Adidas Adizero Boston 8

Few laps Wd and jog to car
8 PM

Running 5:18 [3] 1.05 km (5:03 / km) +10m 4:49 / km
shoes: Adidas Adizero Boston 8

HFW

Monday Jan 13 #

6 AM

Running 47:05 [3] 9.0 km (5:14 / km) +120m 4:54 / km
ahr:134 max:147 shoes: Mizuno Wave Sonic

Easy down to the lake for a couple of laps with the headtorch. Bit icy out this morning.
6 PM

Running 43:50 [3] 9.27 km (4:44 / km) +25m 4:40 / km
ahr:143 max:162 shoes: Adidas Adizero Boston 8

Easy on the Quayside with a few strides

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