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Training Log Archive: MCrone

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m	load
Running	12	5:04:54	36.53	(8:21)	58.79	(5:11)	920	962.3
Orienteering	3	2:40:20	13.36	(12:00)	21.5	(7:27)	430	518.5
Circuit	2	36:30						109.5
Total	16	8:21:44	49.89		80.29		1350	1590.4

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Thursday Sep 30, 2010 #

4 PM

Running 23:11 [4] 5.0 km (4:38 / km) +115m 4:10 / km
ahr:170 max:187 shoes: New Balance 749

Wednesday Sep 29, 2010 #

5 PM

Running 24:26 [4] 5.0 km (4:53 / km) +115m 4:23 / km
ahr:164 max:176 shoes: New Balance 749

Was just trying to see how much of a difference an extra few bpm can make to my time. Turned out I could take almost a minute a km out of it. Interested to try and push it harder, but I will see how I feel tomorrow.

Tuesday Sep 28, 2010 #

5 PM

Running 28:00 [3] 5.0 km (5:36 / km) +115m 5:01 / km
ahr:148 max:166 shoes: New Balance 749

Tried to take it easy just to make sure that things still work. Tried to average 150.

Sunday Sep 26, 2010 #

Orienteering 21:28 [3] 3.3 km (6:30 / km) +120m 5:30 / km
shoes: Montrail Rockridge

The relay felt really good. My time is that listed probably minus 30 seconds or so for clearing.

We ended our second leg in first with the longest legs done. Looking forward to the relay next year.

Saturday Sep 25, 2010 #

Orienteering 1:41:19 [3] 13.1 km (7:44 / km) +200m 7:11 / km
shoes: Montrail Rockridge

Long Course 1 - Splits

Friday Sep 24, 2010 #

Orienteering race 37:33 [4] 5.1 km (7:22 / km) +110m 6:39 / km
shoes: Montrail Rockridge

Wasn't expecting much this weekend because I wasn't as fit as I wanted to be. Took a while to get into it and I made some really silly mistakes on the middle (would have loved to have a model event). The long I was just not fit enough for so I couldn't hold it even though I didn't make too many errors (bad mapping of some areas made some of my route choices bad though). The relay turned out to be the best race of the weekend because I was used to the area and seemed to hit the controls spot on. I was also fit enough for it (or at least to push it).

I am looking forward to the end of my exams, after which I have 3 and a half months to really train for the sprint season.

Middle Course 1 - Splits

Sunday Sep 19, 2010 #

BROWN - Splits

Friday Sep 17, 2010 #

4 PM

Running 18:00 [3] 4.0 km (4:30 / km)
ahr:163 max:190 shoes: New Balance 749

To circuit and back

Tuesday Sep 14, 2010 #

Running 22:18 [3] 5.0 km (4:28 / km)
ahr:175 max:189 shoes: New Balance 749

Sunday Sep 12, 2010 #

5 PM

Running 26:31 [3] 4.14 km (6:24 / km)
ahr:134 max:156 shoes: New Balance 749

Went for an easy run with my sister around the neighbourhood.

Friday Sep 10, 2010 #

Running 20:00 [3] 4.0 km (5:00 / km)
ahr:155 max:183 shoes: New Balance 749

To and from circuits

Circuit 15:00 [3]
shoes: New Balance 749

Good cardio circuit designed by Sarah.

Thursday Sep 9, 2010 #

4 PM

Running 39:28 [3] 7.65 km (5:10 / km) +130m 4:45 / km
ahr:165 max:186 shoes: New Balance 749

Tuesday Sep 7, 2010 #

5 PM

Running 22:50 [3] 5.0 km (4:34 / km) +100m 4:09 / km
ahr:171 max:193 shoes: New Balance 749

Sunday Sep 5, 2010 #

Event: Gauteng Mountain Marathon Grootkloof

Running 25:44 [3] 5.0 km (5:09 / km) +115m 4:37 / km
ahr:168 max:184 shoes: New Balance 749

Getting back into it.

TE 5

Friday Sep 3, 2010 #

Running 22:43 [3] 4.0 km (5:41 / km) +115m 4:58 / km
shoes: New Balance 749

To and from Jeppe Girls

5 PM

Circuit 21:30 [3]
ahr:164 max:187 shoes: New Balance 749

The average and max HR were including the run, but it seems awfully high. I didn't feel like I was pushing it, my HR was just spiking.

TE 5

Thursday Sep 2, 2010 #

Running 31:43 [3] 5.0 km (6:21 / km) +115m 5:41 / km
ahr:157 max:180 shoes: New Balance 749

Trying to get back into it. ITB felt a bit better and didn't hurt too much. Physio said that I should run this weekend, but don't want to push it by doing Mountain Marathon. Quite a high heart rate, probably because of the lack of training. It was still feeling good, put it this way, my feeling <> my heart rate.

TE 4.4

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