Training Log Archive: MCroneIn the 30 days ending Sep 30, 2017:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||
Wednesday Sep 27, 2017 #
Note
(rest day)
Tuesday Sep 26, 2017 #
Note
(rest day)
Monday Sep 25, 2017 #
Running 28:55 [3] 7.01 km (4:07 / km) +50m 3:59 / km
Sunday Sep 24, 2017 #
Running 43:08 [3] 10.0 km (4:19 / km) +85m 4:08 / km
Saturday Sep 23, 2017 #
Running 51:05 [3] 11.01 km (4:38 / km) +213m 4:14 / km
Thursday Sep 21, 2017 #
Running 6:44 [3] 1.65 km (4:05 / km) +5m 4:01 / km
Running 26:46 [3] 5.71 km (4:41 / km) +5m 4:40 / km
Circuit 5:40 [3] 0.03 km (3:08:53 / km)
Running 4:38 [3] 1.02 km (4:32 / km) +19m 4:09 / km
Wednesday Sep 20, 2017 #
Running 42:23 [3] 9.73 km (4:21 / km) +87m 4:10 / km
shoes: Nike Pegasus 33 1216
Tuesday Sep 19, 2017 #
Running 5:07 [3] 1.26 km (4:03 / km)
shoes: Nike Pegasus 33 0317
Running intervals 27:18 [3] 7.27 km (3:45 / km) +5m 3:45 / km
shoes: Nike Pegasus 33 0317
Intervals: 1:45-1:48
Rest was active recovery for 1:30
Running 5:20 [3] 1.12 km (4:45 / km) +21m 4:21 / km
shoes: Nike Pegasus 33 0317
Monday Sep 18, 2017 #
Running 49:02 [3] 11.01 km (4:27 / km) +218m 4:03 / km
shoes: Nike Pegasus 33 0317
Sunday Sep 17, 2017 #
Orienteering race (Zuger OL: Cham) 36:25 [3] 9.15 km (3:59 / km) +65m 3:51 / km
shoes: Flite BW 0612
Good race overall, other than a few hesitations. Annoyingly not all the controls were using SI Air so a few required me having to go back to punch them.
Saturday Sep 16, 2017 #
Running 59:24 [3] 10.47 km (5:40 / km) +182m 5:13 / km
shoes: Nike Pegasus 33 1216
Thursday Sep 14, 2017 #
Running 39:54 [3] 9.86 km (4:03 / km) +5m 4:02 / km
shoes: Nike Pegasus 33 0317
2 minutes rest between intervals
Very windy and driving rain. The tight corners also didn't make it easy to push. But it was good to get out around lunch time and get it over with!
Running 6:16 [3] 1.14 km (5:30 / km) +23m 5:00 / km
Wednesday Sep 13, 2017 #
Running 50:03 [3] 11.5 km (4:21 / km) +42m 4:16 / km
shoes: Nike Pegasus 33 0317
Tuesday Sep 12, 2017 #
Running 33:45 [3] 7.24 km (4:40 / km) +32m 4:34 / km
Running 28:04 [3] 6.05 km (4:39 / km) +6m 4:37 / km
shoes: Nike Pegasus 33 0317
300m run with an active recovery of 100m back along the track to meet the other person who you tagged when you finished your 300m. Cool session! I think the 200m variant is a lot harder!
Running 10:45 [3] 1.68 km (6:23 / km) +9m 6:13 / km
Sunday Sep 10, 2017 #
Orienteering 2:13:50 [3] 15.35 km (8:43 / km) +580m 7:20 / km
Saturday Sep 9, 2017 #
Orienteering 49:05 [3] 6.27 km (7:50 / km) +257m 6:30 / km
Thursday Sep 7, 2017 #
Running 51:54 [3] 11.14 km (4:40 / km) +79m 4:30 / km
shoes: Nike Pegasus 33 0317
Running 10:08 [3] 1.76 km (5:44 / km) +8m 5:37 / km
shoes: Nike Pegasus 33 0317
Wednesday Sep 6, 2017 #
Running 47:44 [3] 11.52 km (4:09 / km) +86m 4:00 / km
shoes: Nike Pegasus 33 1216
Tuesday Sep 5, 2017 #
Running warm up/down 26:57 [3] 5.48 km (4:55 / km) +16m 4:51 / km
shoes: Nike Pegasus 33 0317
Running 33:48 [3] 7.13 km (4:45 / km) +5m 4:43 / km
shoes: Nike Pegasus 33 0317
Active recovery 1:00 between intervals, active recovery 4:00 between sets.
Intervals on 66-68
Running warm up/down 12:24 [3] 1.97 km (6:17 / km) +16m 6:02 / km
shoes: Nike Pegasus 33 0317
Sunday Sep 3, 2017 #
Orienteering 2:15:50 [3] 17.01 km (7:59 / km) +494m 6:58 / km
shoes: Inov8 Oroc 280 0116
Saturday Sep 2, 2017 #
Running 4:09 [3] 0.69 km (6:04 / km) +16m 5:26 / km
Orienteering 1:02:28 [3] 7.2 km (8:41 / km) +209m 7:35 / km
shoes: Inov8 Oroc 280 0116
I'll just give a bit of a summary for my middle and long runs. Both were not great at all (even felt it physically on the long but I think that that is because I hadn't eaten enough [Switzerland is expensive yo, but not an excuse not to eat!]). Have to get used to some of the mapping here. There were many indistinct paths on the map that I struggled to discriminate between which led to quite a few of my mistakes. Also a few sloppy mistakes with the compass.
Onwards and upwards to next weekend, although I would still like to emphasise that I'm a sprinter ;).
Friday Sep 1, 2017 #
Running 37:41 [3] 8.01 km (4:42 / km) +47m 4:34 / km