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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCrone

In the 31 days ending Dec 31, 2009:

activity # timemileskm+mload
  Running14 6:46:00 38.31 61.661406.0
  Strength6 1:50:00330.0
  Total17 8:36:00 38.31 61.661736.0

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Thursday Dec 31, 2009 #

Running race 54:00 [5] 10.0 km (5:24 / km)
shoes: New Balance 749

Not my greatest race ever, was quite disappointed. Had a problem with some cramps. May be gluten intolerance to blame, will be trying to sort things out in the next couple of weeks so that I can race well for orienteering.

Wednesday Dec 30, 2009 #

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

Tuesday Dec 29, 2009 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: New Balance 749

Monday Dec 28, 2009 #

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

Friday Dec 25, 2009 #

Note

Feeling very sick at the moment, very nauseous coupled with not being able to eat very much. It is not that I can't eat a lot, it is just that I don't feel like eating...

Think that it is a side effect of the medication that I am on. It hasn't affected training thus far, today will probably be a rest day and I will then try and run tomorrow, but on a basically empty stomach it may not be so great.
C • you're going to fade away 1

Strength 20:00 [3]

5 sets

Wednesday Dec 23, 2009 #

Strength 20:00 [3]

5 sets x 10

Running 22:00 [3] 4.0 km (5:30 / km)
shoes: New Balance 749

Tuesday Dec 22, 2009 #

Strength 20:00 [3]

5 sets

Running hills (Loops Of Death) 17:00 [4] 3.66 km (4:39 / km)
shoes: Montrail Wildwood TR

Basically a section involving a really steep hill, a recovery period, then a short downhill before a long flat period during which I try to obtain almost race pace.

The loop is 1.22 kilometers
The hill is 200 meters (not sure of the climb, though I think maybe 20 meters)
The recovery length is 450m
The downhill length is 100m
The race length is 470m
C • Hills 2

Running warm up/down 30:00 [3]
shoes: Salomon Wings

Warm up 420m
Warm down 1300m

Note

I need a watch...waiting for my heart rate monitor :/

Monday Dec 21, 2009 #

Strength 15:00 [3]

3 x 10 pushups
3 x 10 squats
3 x 10 lunges
3 x 10 situps

Sunday Dec 20, 2009 #

Strength 20:00 [3]

5 x 10 pushups
5 x 10 lunges
5 x 10 situps
5 x 10 squats

Running 18:00 [4] 4.0 km (4:30 / km)
shoes: New Balance 749

Saturday Dec 19, 2009 #

Strength 15:00 [3]

3 x 10 pushups
3 x 10 situps
3 x 10 squats
3 x 10 lunges (5 each side)

Thursday Dec 17, 2009 #

Running 30:00 [3] 5.5 km (5:27 / km)
shoes: Salomon Wings

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Salomon Wings

Monday Dec 14, 2009 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Salomon Wings

Sunday Dec 13, 2009 #

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: New Balance 571

Friday Dec 11, 2009 #

Running (Pyramid) 20:00 [4] 3.0 km (6:40 / km)
shoes: Montrail Wildwood TR

Thursday Dec 10, 2009 #

Running intervals (Pyramid) 20:00 [4] 3.0 km (6:40 / km)
shoes: Montrail Wildwood TR

Tuesday Dec 8, 2009 #

Running hills 25:00 [4]
shoes: Montrail Wildwood TR

Monday Dec 7, 2009 #

Running (Pyramid) 40:00 [3] 3.0 km (13:20 / km)
shoes: Montrail Wildwood TR

Ran a 500m pyramid on grass at Jeppe Boys with Sarah. Trying to build up a base and train for high speed and the sprint cup.

Note

Just saw that the maps of the embargoed areas for JWOC are up. Looking forward to studying them more closely. They aren't too old either.

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