Training Log Archive: MCroneIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Running 1:30:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Saturday Jun 29, 2013 #
Orienteering 30:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Friday Jun 28, 2013 #
Note
Thursday Jun 27, 2013 #
Running 30:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Wednesday Jun 26, 2013 #
Running 30:00 [3]
shoes: Nike Pegasus 29 Shield 1212
5 x 2 x 200m (10 seconds between 200s, 3:30 between sets)
Then 2 x 200m (after 3:00 rest)
Was pretty stuffed after the first two so cut the last one a bit short. 200s were around 33-34.
Tuesday Jun 25, 2013 #
Running 30:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Monday Jun 24, 2013 #
Running 35:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Warm up/down...
Hard session
Sunday Jun 23, 2013 #
Running 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Saturday Jun 22, 2013 #
Running 41:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Thursday Jun 20, 2013 #
Running 30:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Wednesday Jun 19, 2013 #
Running 45:00 [3]
shoes: Nike Pegasus 29 Shield 1212
1:46, 1:44, 1:44, 1:44, 1:43, 1:41 (2 minutes between sets)
Warm up/down
Tuesday Jun 18, 2013 #
Running 30:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Monday Jun 17, 2013 #
Orienteering 29:00 [3] 7.0 km (4:09 / km)
shoes: Inov8 oroc 280
Running warm up/down 10:00 [3]
shoes: Inov8 oroc 280
Sunday Jun 16, 2013 #
Orienteering 1:25:00 [3]
shoes: Inov8 oroc 280
Running warm up/down 20:00 [3]
shoes: Inov8 oroc 280
Saturday Jun 15, 2013 #
Orienteering 37:00 [3]
shoes: Inov8 oroc 280
Running warm up/down 15:00 [3]
shoes: Inov8 oroc 280
Friday Jun 14, 2013 #
Running 32:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Thursday Jun 13, 2013 #
Note
(rest day)
Wednesday Jun 12, 2013 #
Hiking 45:00 [1]
shoes: Salomon Wings
Tuesday Jun 11, 2013 #
Running 35:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Monday Jun 10, 2013 #
Strength 30:00 [3]
Sunday Jun 9, 2013 #
Running 40:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Saturday Jun 8, 2013 #
Running 40:00 [3]
shoes: Inov8 Roclite 285
Friday Jun 7, 2013 #
Running 40:00 [3]
shoes: Inov8 Roclite 285
Thursday Jun 6, 2013 #
Running 48:00 [3]
shoes: Inov8 Roclite 285
Wednesday Jun 5, 2013 #
Running 40:00 [3]
shoes: Inov8 Roclite 285
I am not at Acornhoek for the next 10 days (rural block) so with the lower altitude I am going to try and get some longer runs in. Feeling pretty alright for GOC champs.
Monday Jun 3, 2013 #
Running 42:30 [3]
shoes: Nike Pegasus 29 Shield 1212
Sunday Jun 2, 2013 #
Orienteering 30:00 [3]
shoes: Inov8 Flite 195
Running 20:00 [3]
shoes: Nike Pegasus 29 Shield 1212
Saturday Jun 1, 2013 #
Running race (3000m Time Trial (UJ)) 9:34 [3] 3.0 km (3:11 / km)
shoes: Inov8 Flite 195
3:20 (79.6 [400], 81.5 [400], 38.8 [200])
3:09 (41.5 [200], 81.1 [400], 66.6 [400])
Ended up running alone and in the wind so I am quite happy with the time.
Started off quickly because I know that I dip in the middle (and pick up at the end) so I have to plan ahead so that I don't have too much to catch up. Quite a quick first km, but it actually felt good. In all honesty I think that I could easily cut down the middle km if I run with other people and probably run a 9:15 quite easily.
Running warm up/down 35:00 [3]
shoes: Nike Pegasus 29 Shield 1212