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Training Log Archive: Mal

In the 7 days ending Aug 3, 2015:

activity	#	time	miles		km		+m	load
Orienteering	4	5:08:42	24.09	(12:49)	38.78	(7:58)	815	280.6
Running	2	1:49:33	14.35	(7:38)	23.1	(4:45)	160	92.3
Total	6	6:58:15	38.45	(10:53)	61.88	(6:46)	975	372.9

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Monday Aug 3, 2015 #

Orienteering race 1:19:22 [5] 8.23 km (9:39 / km) +390m 7:48 / km
shoes: Innov-8 Xtalon 212s 2015

S6D Day 2
Poor again after being quite good

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km) +80m 6:15 / km
shoes: Innov-8 Xtalon 212s 2015

To the start with Fran

S6D - Day 2 Strathfarrar - C41 - Splits

Sunday Aug 2, 2015 #

Orienteering 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Innov-8 Xtalon 212s 2015

Jogging to the start and after finishing

Orienteering race 1:28:40 [5] 10.6 km (8:22 / km) +225m 7:34 / km
shoes: Innov-8 Xtalon 212s 2015

S6D Day 1
Poor

S6D - Day 1 Achagour - C41 - Splits

Saturday Aug 1, 2015 #

Orienteering 25:00 [3] 3.0 km (8:20 / km) +60m 7:35 / km
shoes: Inov-8 Xtalon 200's

Training on Moor of Alvie.
Better technically but a bit rusty still

Orienteering 21:00 [3] 4.05 km (5:11 / km) +20m 5:04 / km
shoes: Inov-8 Xtalon 200's

Along the Speyside way for a bit, did some strides and some terrain hill strides felt good physically

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

Orienteering warm up/down 14:40 [3] 2.4 km (6:07 / km) +10m 5:59 / km
shoes: Inov-8 Xtalon 200's

Jog out from Lagganlia to the gliding club
Back from the finish and then jogging around

Orienteering 50:00 [3] 6.0 km (8:20 / km)
shoes: Inov-8 Xtalon 200's

Round the Lagganlia boys classic course. I was a bit pants. Lots to work on

Wednesday Jul 29, 2015 #

Running long 58:00 [3] 13.1 km (4:26 / km) +45m 4:21 / km
shoes: Flite 2015 Blue

Another shortened long run before next week.
Blaydon to Newburn via Stella then back via Newburn Business Park. Lovely and sodden, with a few very slippy corners skittered around. Finished with 5*25s(35) strides in the carpark

Tuesday Jul 28, 2015 #

Running warm up/down 28:03 [3] 5.6 km (5:01 / km) +30m 4:53 / km
shoes: Flite 2015 Blue

From the stadium down to the Baltic before.
Extended loop afterwards around the Stadium
Running between the 3 hills

Running hills 23:30 [5] 4.4 km (5:20 / km) +85m 4:52 / km
shoes: Flite 2015 Blue

Just 4 times each of the three hills this week tapering before 6days
38, 38, 37, 36
32, 33, 34, 34
62, 62, 60, 59

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