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Training Log Archive: Mal

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Running4 3:22:13 26.35(7:41) 42.4(4:46) 650
  Orienteering2 2:36:53 14.91(10:31) 24.0(6:32) 64071c
  S and C3 2:05:00
  Total8 8:04:06 41.26 66.4 129071c
  [1-5]6 7:04:06

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MoTuWeThFrSaSu

Sunday Feb 10, 2013 #

Orienteering warm up/down 19:00 [3] 3.2 km (5:56 / km) +55m 5:28 / km
shoes: Inov-8 X-talons 212 2013

Jog around before few little drills etc
Jog afterwards with Anwen who was warming up

Orienteering race 36:23 [5] 6.0 km (6:04 / km) +190m 5:14 / km
35c shoes: Inov-8 X-talons 212 2013

Tankersley Middle Race
Caught Tom up (2mins) at no.1 and was with him to the road crossing thenpulled away a little but not noticeably. Lost ~20-30s through hesitations and slight misses but generally really good and promising. Legs felt alright today too but feeling tired now

Saturday Feb 9, 2013 #

Orienteering warm up/down 19:00 [3] 3.7 km (5:08 / km) +155m 4:15 / km
shoes: Inov-8 X-talons 212 2013

Jog to the start with Nick Malbon and Ben Beresford
Jog around the assembly with Crickmore

Orienteering race 1:22:30 [5] *** 11.1 km (7:26 / km) +240m 6:42 / km
36c shoes: Inov-8 X-talons 212 2013

British Night Champs M21 7th
Reasonably pleased 1min behind Barrable but 10mins down on Jonny though more focused on tomorrow I think.
The Lithuanian Express caught me up at the far end and ran with me till about midway then chose a different (bad) route choice and he got away. Felt like I was running well enough to stay with him

Friday Feb 8, 2013 #

Running 26:00 [3] 5.0 km (5:12 / km) +20m 5:06 / km
shoes: Asics GT-2170

Down to the gym
15min steady on a treadmill
7*25s(35) strides

S and C (Gym) 1:05:00 [3]
shoes: Asics GT-2170

Standard with Treb

Wednesday Feb 6, 2013 #

Running long 1:12:33 [3] 16.3 km (4:27 / km) +330m 4:03 / km
shoes: Asics GT-2170

DPFR road run.
Did the first 12 at a comfortably hard pace then cruised in back from the old hospital.

Tuesday Feb 5, 2013 #

10 AM

S and C (Flexibility) 28:00 [0]

The usual....Groin felt a bit painful last night on the run and was really tight this morning.

also lookslike I may have to rock the treadmill again as its rather snowy out :(
12 PM

Running warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: Asics GT-2170

Treadmilling :(

Running intervals 31:30 [5] 7.9 km (3:59 / km)
shoes: Asics GT-2170

7*3mins(90s) on the treadmill to make it worthwhile as its bare slippy out.
Kept the efforts reasonable....with hindsight could have maybe pushed them a little harder though the machine didn't seem to be enjoying it too much.
Ran them all at 3:20mins/km....Maybe should have gone down to 3km pace (3:10mins/km though?)

Finished off very sweaty though so I was working hard

Monday Feb 4, 2013 #

1 PM

S and C (Flexibility) 32:00 [0]

Legs feel very tired after yesterday, but after analysing my race I'm really rather pleased with the result. It will be interesting to see how a middle race goes next weekend against some of the big boys. I had quite a few good splits yeterday and was in the top 3 during the first third. Didn't drop too much time during the second and apart from one larger mistake I would have acheived my specific classic distance goal of sub-100mins. But pleased to get one of my main aims yesterday of <15% behind the winner
6 PM

Running 1:01:10 [3] 11.4 km (5:22 / km) +300m 4:44 / km
shoes: Asics GT-2170

Timetable has changed so can't make circuits anymore. Was going to do drills with Willy and Crickmore but they both wimped out. So went for a steady hour.
Down to JackW's house and then through Sharrow Vale, Netheredge and Brincliffe to Eccy Road. Down through Greystones to Endcliffe Park then on to Riversdale to do 7*25s(35s) strides, which felt pretty awful. then back via Broomhill.
Legs and core feeling especially crap after yesterday and hills felt like they were made of sand

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