Run to the track (20 mins)

Turns out that they were having a school sports day for primary school kids so they were using 30m of the 400m track... Having swapped training sessions yesterday because they were painting the lines on a different track I decided to train on the fields a few hundred meters away.

I found an Aussie rules rugby field which is 480m on google maps (measuring after having run on it). I decided to run for 1:40 and then have 4 mins between intervals. I managed to just almost 620m in that time, 1 and a third laps.

4 x 1:40, with 4 mins rest
4 x 150m accelerations

Run back.

The route was quite cool because you get to run along the Thames and you get to see all the boathouses just along the river. They start the Cambridge Oxford boatrace from there (close to Putney Bridge).

C • Nutrition 3

Thursday Jun 19, 2014 #

Running 40:00 [3]
shoes: Nike Pegasus 29 0614

Tuesday Jun 17, 2014 #

Event: London Park Race #3: Imperial College

Orienteering 22:50 [3] 3.3 km (6:55 / km)
shoes: Inov8 Flite 195

C • Nice 8

Running warm up/down 15:00 [3]
shoes: Nike Pegasus 29 0614

Long - Splits

Monday Jun 16, 2014 #

Running 20:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Sunday Jun 15, 2014 #

Running warm up/down 15:00 [3]
shoes: Inov8 Roclite 243

Orienteering race 30:36 [3]
shoes: Inov8 Roclite 243

M21E - Splits

Saturday Jun 14, 2014 #

Event: South African Sprint Champs

Orienteering race (SA Sprint Champs) 17:03 [3]
shoes: Inov8 Flite 195

I'm not really a fan of all the pressure going into a race like this. I managed to cope quite well through the first section considering that it was the most technical part of the course.

3-4: going south may have been slightly faster.
7-8: rookie error here. Thought that 8 was quite straight forward so hadn't read too far ahead especially through the technical buildings. Easily 20 second mistake here.
15: the map did not make sense to me here (even later when I did the women's course). The vegetation is not very clearly mapped so it was difficult to understand what was happening.
16: followed the green from 15 and ended really close to the building to the east. Very confused I ran along and punched 16 and exited in the wrong direction and went along the bridges. Just before the gate to the west (yes the wrong gate) I wasn't sure if I was in the right place or if I had punched the right control so I went back slightly to make sure... Quite silly in the end. I wasn't as out of touch as I thought that I was and the mapping to 16 made me panic when I should have kept calm. Probably a 40 second mistake which is quite embarrassing.

Thankfully none of the runners really had clean runs so there was still a reasonable gap (30 seconds) to second. Should have run at least a minute faster. The one promising thing was that I was able to really push on some sections of the course, put my head down and just run as fast as I could. I don't think that I will make the same mistakes overseas. Larger features on maps (blocks of buildings) usually make it easier and there aren't as many micro route choices and flower beds.

Reasonably happy overall...

Orienteering (Women's Course) 17:30 [3]
shoes: Nike Pegasus 29 Shield 1113

Running warm up/down 15:00 [3]
shoes: Nike Pegasus 29 Shield 1113

M21E - Splits

Friday Jun 13, 2014 #

Running 20:00 [3]
shoes: Nike Pegasus 29 Shield 1113

18 minutes and then 4 strides

Wednesday Jun 11, 2014 #

Running 35:00 [3]
shoes: Inov8 Flite 195

8 x 200m

30-31 seconds, 40 seconds rest.

Warm up/down

Tuesday Jun 10, 2014 #

Running 30:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Monday Jun 9, 2014 #

Running 35:00 [3]
shoes: Inov8 Flite 195

600 m fast (1:32)

4 x 150m accelerations

Sunday Jun 8, 2014 #

Event: GOC Urban 9

Orienteering race (GOC Sprint Final) 18:43 [3]
shoes: Inov8 Flite 195

2: bit of faffing
3: probably not very adventurous down the hill
5: decided to contour (which was stupid) and it was rougher than expected so ended up pretty much at the bottom path and had to go up to the control...
15: stopped far too early and had to go a lot further down the slope that I had expected.
20: went straight when going on the path probably would have been a lot better.

Felt like I couldn't use my speed except on the really open sections (like 5-7). Difficult to run through some of the rougher stuff, on the rocky paths and up the hills.

Orienteering (Women's Course) 18:00 [3]
shoes: Inov8 Roclite 243

Running warm up/down 10:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Men WRE - Splits

Saturday Jun 7, 2014 #

Running 23:00 [3]
shoes: Nike Pegasus 29 Shield 1113

20 mins easy, 4 x strides

Friday Jun 6, 2014 #

Note
(rest day)

Home for the weekend for the Gauteng Sprint Final!

Thursday Jun 5, 2014 #

Running intervals 35:00 [3]
shoes: Inov8 Flite 195

5 x 600m (90 secs rest) (1:47, 1:51, 1:48, 1:51, 1:45)

Let's not go into the intricacies of the track... it just so happens to be noticeably higher on the one side (probably a meter). Was really cool to have a place to run that was just 700m from my accommodation... so no complaining!

Training Log Archive: MCrone

Saturday Jun 28, 2014 #

Friday Jun 27, 2014 #

Tuesday Jun 24, 2014 #

Monday Jun 23, 2014 #

Sunday Jun 22, 2014 #

Saturday Jun 21, 2014 #

Friday Jun 20, 2014 #