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Training Log Archive: Mal

In the 7 days ending Feb 17, 2013:

activity	#	time	miles		km		+m		load
Running	5	3:47:45	27.86	(8:11)	44.83	(5:05)	652		186.8
S and C	4	2:29:00							52.0
Orienteering	2	2:26:59	15.1	(9:44)	24.3	(6:03)	490	26c	131.6
Total	8	8:43:44	42.96		69.13		1142	26c	370.4
[1-5]	7	7:19:44

1:43

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Sunday Feb 17, 2013 #

Orienteering warm up/down 12:30 [3] 2.7 km (4:38 / km) +75m 4:04 / km
shoes: Inov-8 X-talons 212 2013

Jog to the start and then back from the finish

Orienteering race 52:29 [5] 7.4 km (7:06 / km) +160m 6:24 / km
shoes: Inov-8 X-talons 212 2013

CSC Qualifier Slaley Brown
Wasn't really looking forward to this, Slaley is usually minging. But it was actually pretty good. Used part of the forest I hadn't really been in so was interesting and runnable in places.
A few sloppy sections navigationally lost about 90s-2mins but I reckon sub-50 would have been easily possible if I was in the right frame of mind. Duncan was about 30s ahead of me when I left

Orienteering (Collecting) 22:00 [3] 2.5 km (8:48 / km) +60m 7:51 / km
shoes: Inov-8 X-talons 212 2013

Back out to the section below the start to collect in a few control. Feeling tired, cold and hungry. Slow

Saturday Feb 16, 2013 #

Running 37:45 [3] 8.6 km (4:23 / km) +90m 4:10 / km
shoes: Asics GT-2170

Had a lie-in so missed Parkrun then couldn't be bothered to go down to the track. So went fairly easy up to Tanfield Station and back down the railway track. Threw 7*25s(35s) strides in, seemed to be running very maybe I missed a trick by not running this morning.

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

Friday Feb 15, 2013 #

Running warm up/down 10:00 [2] 2.05 km (4:53 / km)
shoes: Asics GT-2170

Easy treadmill warm-up

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

Standard with Treb but early morning as I'm going home for the weekend at lunchtime to do the CSC qualifier round

Thursday Feb 14, 2013 #

Orienteering warm up/down 25:00 [3] 5.1 km (4:54 / km) +140m 4:19 / km
shoes: Inov-8 X-Talons

Down to Goodwin then on to the start of Sprintervals
Jog back up the hill with Matt

Orienteering (Technique) 35:00 [4] *** 6.6 km (5:18 / km) +55m 5:05 / km
26c shoes: Inov-8 X-Talons

My first Sprintervals of the year after feeling very worse for wear last week. Didn't feel great today either but manned up and dealt with it.
Kept gettig vexxed by the 'temporary' barriers Kris added. Enjoyed it, and my legs felt pretty good at times. Depending on the snow in Newcastle may do Parkrun at the weekend

Wednesday Feb 13, 2013 #

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

Running long 1:15:00 [3] 12.4 km (6:03 / km) +265m 5:28 / km
shoes: Inov-8 X-talons 212

Rivelin with Treb. First time since pre-xmas. Shoes weren't good...skied down to the bottom then fell all the way back up the hill. Slow but was nice to have an easier day

Tuesday Feb 12, 2013 #

Running 34:30 [3] 6.24 km (5:32 / km) +116m 5:04 / km
shoes: Asics GT-2170

Down to Goodwin and on to Endcliffe Park
Back up home afterwards

Running intervals 28:00 [5] 6.54 km (4:17 / km) +66m 4:05 / km
shoes: Asics GT-2170

7*2mins then 7*25sec strides. Legs feeling tired today and didn't have the zip in them which I would have liked but ground it out. Up and down Eccy Road. Splits:
0.58km
0.64km
0.63km
0.63km
0.56km
0.52km
0.55km
The 'downhill' ones were the ones over 0.6km

Left foot been a little more sore than usual the past few days, maybe it doesn't like the cold?

Monday Feb 11, 2013 #

Running 42:30 [3] 9.0 km (4:43 / km) +115m 4:26 / km
shoes: Asics GT-2170

Down to Goodwin to meet people. Then down to Eccy Road and up past Hunters Bar to Fulwood Road back home via Broomhill.
Legs felt tired coming around Endcliffe Park but eased a bit again on Fulwood.

11 AM

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

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