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Training Log Archive: Mal

In the 7 days ending Dec 15, 2012:

	activity	#	time	miles		km		+m		load
	Running	6	5:18:25	44.29	(7:11)	71.27	(4:28)	705		261.4
	S and C	4	2:07:00							59.2
	Orienteering	1	1:47:42	9.08	(11:52)	14.61	(7:22)	485	28c	94.6
	Total	11	9:13:07	53.36		85.88		1190	28c	415.2
	[1-5]	9	8:15:07
averages - sleep:8.6 weight:81kg

2:05

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Saturday Dec 15, 2012 #

11 AM

Running warm up/down 29:55 [3] 6.12 km (4:53 / km) +120m 4:27 / km
slept:9.5 weight:81kg shoes: Asics GT-2170

Down to the track and back, felt awful going up Whickham Bank especially the top bit my quads were burning

Running race 9:25 [5] 3.0 km (3:08 / km) +5m 3:07 / km
shoes: Asics GT-2170

3km Timetrial at the track, had planned to continue on to 5km but felt a bit tired
Splits:
2.57mins 2.57mins
3.12mins 6.09mins
3.16mins 9.25mins

~25secs taken off my p.b. and pleased to get under 9:30. The track was a little soft in places so could maybe go quicker still. Also if I paced the first km a little better it would probably have been quicker. Roll on 9:15

C • good, training well pays of... 1

- Splits

Friday Dec 14, 2012 #

Note
(rest day)

:) Mapping Northumbria Uni

9 PM

S and C (Flexibility) 29:00 [0]

Thursday Dec 13, 2012 #

10 AM

S and C (Flexibility) 29:00 [3]
slept:9.0 weight:81kg

7 PM

Running (Harriers) 35:45 [3] 7.6 km (4:42 / km) +20m 4:39 / km
shoes: Asics GT-2170

Blaydon Harriers run out to Newburn and back, small group due to the cold probably

Running tempo 9:45 [4] 2.9 km (3:22 / km) +15m 3:17 / km
shoes: Asics GT-2170

Tempo loop around the Newburn Park. Tried to run it reasonably hard but didn't have much for company. Legs didn't feel as good as Tuesday or last night but still pretty good

Wednesday Dec 12, 2012 #

9 AM

Running 35:00 [3] 7.2 km (4:52 / km) +53m 4:41 / km
slept:8.0 weight:81kg shoes: Asics GT-2170

Easy out and back from my Grandparents up to Hamsterley
Threw in 6*25s (35s) to finish off
Feeling a little tired in the legs on the way back

4 PM

Running long 1:30:00 [3] 20.8 km (4:20 / km) +262m 4:04 / km
shoes: Asics GT-2170

Intended to run out to the holy land (St. James') via Redheugh Bridge and back but arrived there far quicker than expected (30mins) so did a loop around town, Monument, Grey Street, Tyne Bridge, Sage, Millenium Bridge and Swing Bridge then came back along the river to the Metro Centre and up Duckpool. Got back to home 5mins before time so had to do a loop around the estate
Running just feels too easy at the minute?

Tuesday Dec 11, 2012 #

8 AM

Running 33:20 [3] 6.5 km (5:08 / km) +140m 4:38 / km
shoes: Asics GT-2170

As I'm busy this afternoon decided to go out and do some pre-breakfast intervals. Wanted to do the loop up to Newburn and back but it was very very icy so stopped in at the track insteadand had a gander round there.

Run back from the track afterwards where I stacked it on the ice and now my knee has seized up quite bad

Running intervals (Threshold) 38:15 [4] 10.15 km (3:46 / km) +8m 3:45 / km
shoes: Asics GT-2170

4*2km (3mins recovery) again though this time on a gravel track
Found this quite hard mentally as I hate track running its just so boring! Though I'm really pleased with the times and its also a new 10km p.b. beating saturdays old 10km p.b.
Times
6:31mins (3:15mins/km)
6:32mins (3:16mins/km)
6:19mins (3:09mins/km)
6:22mins (3:11mins/km)

Definately should be getting 3km and 5km p.b. this season if this session is anything to go on.
3km : 09:49
5km : 17:01
10km : 36:59

9 PM

S and C (Flexibility) 29:00 [0]

Standard

C • 29 minutes... 2

Monday Dec 10, 2012 #

7 AM

Running (Recovery) 37:00 [3] 7.0 km (5:17 / km) +82m 5:00 / km
slept:8.0 shoes: Asics GT-2170

Jog around Whickham to drop cards off.
Finished with 6*25s strides 35s recovery

7 PM

S and C (Circuits) 40:00 [4]

Seemed harder this week with noone around and no music

Sunday Dec 9, 2012 #

11 AM

Orienteering warm up/down 23:45 [3] 4.11 km (5:47 / km) +95m 5:11 / km
slept:8.5 shoes: Inov-8 X-talons 212

Out from the St Cuthberts Cave car park then trot though the woods and out to the field to the start.
Jog back from the finish feeling dead on my feet

Orienteering 1:23:57 [4] *** 10.5 km (8:00 / km) +390m 6:45 / km
28c shoes: Inov-8 X-talons 212

JK 2009 M20E Classic course
First time I've ran the whole course since the event. The map is still good bar a few things. Detchant was probably the worst part of the area in terms of grot.
Legs feeling very tired/sore from the previous two days of running....they aren't used to road running

C • Detchant 1

M20E - Splits

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