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Training Log Archive: Mal

In the 7 days ending Apr 22, 2012:

activity	#	time	miles		km		+m	load
Running	2	2:43:00	18.41	(8:51)	29.62	(5:30)	563	134.3
Orienteering	2	2:16:29	11.74	(11:37)	18.9	(7:13)	450	121.9
Fell running	1	31:50	3.77	(8:27)	6.06	(5:15)	165	29.1
Total	5	5:31:19	33.91	(9:46)	54.58	(6:04)	1178	285.3

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Sunday Apr 22, 2012 #

Orienteering race 1:03:30 [5] 8.9 km (7:08 / km) +160m 6:33 / km
shoes: X-talons 2

Interland - La Rocaille
10.5km (6.06mins/km)
Enjoyed this as it actually felt like I could compete and had the legs to run, beat Duncan too which is always nice. First English Boy but got beat by Quentin. Winner did 58mins and I should have been around 60mins but lost 1min on a bingo control and 2mins in an area of the map which didn't really seem to fit at the end. Pleased all the same and enjoyed it.

England just won, would have been really awkward if we'd lost for the first time ever

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: X-talons 2

To the start with Jenny, who finished just in front of me so a little jog afterwards with her too

Saturday Apr 21, 2012 #

Event: Interland

Orienteering race 47:59 [3] 5.5 km (8:43 / km) +250m 7:07 / km
shoes: X-talons 2

Citadelle de Montmedy
Really cool area in France as a leg shaker for Interland, just cruised around really though pushed a little bit in places. Couldn't work out how to get to one control so lost 5mins running around, ohwell. Really enjoyed it, one of the most interesting areas I've ran on.

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: X-talons 2

To the start and around a bit and jog back to the coach afterwards

Friday Apr 20, 2012 #

Note
(rest day)

Traveling to Belgium wanted to do a run like last year but got there at 10pm and couldn't be arsed

Thursday Apr 19, 2012 #

Fell running warm up/down 13:30 [3] 2.06 km (6:33 / km) +15m 6:19 / km
shoes: X-talons 2

To and from the start/finish

Fell running race 18:20 [5] 4.0 km (4:35 / km) +150m 3:52 / km
shoes: X-talons 2

Hartcliff Hill 7th/60
Pretty good run didn't push too hard at the very start as I tried to find a nice pace to settle in at so I could run the uphill. Was behind Hobbs on the track then when it went offroad went past. Then held that position the entire way round had one guy on my shoulder on the final slope and traverse but pretty much dropped him on the road section. Legs felt a lot better than last night and none of my 3(!) injuries played up which is good, was a good leg turner about 2mins down on John Patrick Jefferson Rocke

Wednesday Apr 18, 2012 #

Running long 1:30:30 [3] 14.65 km (6:11 / km) +438m 5:22 / km
shoes: Inov-8 X-Talons

Rivelin run with ShUOC but legs still don't feel right so let them run off and just went at my own pace which was quite nice. L ankle wasn't really noticable at all, R ankle (sprained at the JK) is finally getting better but my R sole wasn't enjoying the sharp rocks that kept getting stood on and has been sore really since I started running again and is now bruisedon top of my foot :S

Tuesday Apr 17, 2012 #

Running 33:30 [3] 6.64 km (5:03 / km) +65m 4:49 / km
shoes: Asics GT-2160

Blaydon Harriers
Out past the metro centre to the river Team crossing
Back over Scotwood Bridge and through the marina, struggling so dropped out after 10mins

C • Interland lift 2

Running intervals 39:00 [4] 8.33 km (4:41 / km) +60m 4:31 / km
shoes: Asics GT-2160

Harriers session down to the Swing Bridge and back to Scotswood Bridge

3*10mins but only did 2 full efforts and cruised through the last one so as to not over do it. Was going alright though did 2.67km and 2.61km so reasonably consistant just not strong enough. Legs quite sore like hamstring/glute area but feet ok even with all the hard surface running

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