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Training Log Archive: MCrone

In the 31 days ending Jan 31, 2011:

activity # timemileskm+mload
  Trail Running8 10:07:03 59.79(10:09) 96.23(6:18) 17831861.6
  Running14 9:05:20 60.68 97.65 15781752.4
  Strength12 3:00:00540.0
  Orienteering2 39:00 3.79(10:17) 6.1(6:24)117.0
  Total29 22:51:23 124.26 199.98 33614271.0
averages - weight:67.7kg

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Sunday Jan 30, 2011 #

Orienteering 16:30 [3] 2.0 km (8:15 / km)
shoes: Montrail Rockridge

Saturday Jan 29, 2011 #

Strength 10:00 [3]

Friday Jan 28, 2011 #

Note
(sick) (rest day)

Thursday Jan 27, 2011 #

Running 20:52 [3]
ahr:141 max:156 shoes: Asics Gel-DS Sky Speed

Very light session because I was starting to get sick. Did a bit of a strength session and some stretching.

Wednesday Jan 26, 2011 #

Trail Running (Emmarentia) 39:20 [3] 9.0 km (4:22 / km)
ahr:162 max:173 shoes: Montrail Rockridge

Strength 10:00 [3]

Tuesday Jan 25, 2011 #

Running (Easy) 17:38 [3]
ahr:148 max:171 shoes: Asics Gel-DS Sky Speed

Running hills 20:21 [3] 4.5 km (4:31 / km) +200m 3:42 / km
ahr:160 max:180 shoes: Asics Gel-DS Sky Speed

Strength 10:00 [3]

Monday Jan 24, 2011 #

Note
(rest day)

It is my rest week so I thought I would take a day. Got some extra sleep in before clinic and then managed to hit my head on my car boot. As blood started to drip into my face I was rather glad that I was at a clinic :). Wasn't a bad cut, the blood just decided to go everywhere.

Sorted out the WEC map today, and have a venue booked for the GOC awards dinner. Also had an email from sabie tourism suggesting that Merry Pebbles could probably organise a braai for the 5 day event. Overall quite a good day.

Sunday Jan 23, 2011 #

Event: Gauteng Training Joburg Zoo
 
7 AM

Trail Running (LSD Zoo Lake) 1:02:17 [3] 13.3 km (4:41 / km)
ahr:150 max:161 shoes: Montrail Rockridge

9 AM

Orienteering 22:30 [3] 4.1 km (5:29 / km)
shoes: New Balance 749

Legs were feeling extremely tight when I started, did a bit of stretching but I felt the hour run before this. Messed up the first control by about 30 seconds, otherwise perhaps 10 seconds on control 10. Wrong route choice to number 6 (slightly longer, maybe 15 seconds). Other than that I could have been a bit faster, felt the lactate really start to build up at around control 4 (mostly uphill until there) and then it was ok until we had the next few uphill legs (12,13 and 14).

Really keen to get into the short course series now.

Saturday Jan 22, 2011 #

Strength 25:00 [3]

Did some stretching and my normal strength program.

Running 8:45 [3] 2.0 km (4:23 / km)
ahr:155 max:163 shoes: Asics Gel-DS Sky Speed

Running around the indoor track at gym, relatively easy.

Friday Jan 21, 2011 #

Note
(rest day)

Thursday Jan 20, 2011 #

Running warm up/down 9:39 [3]
ahr:152 max:165 shoes: Asics Gel-DS Sky Speed

Running intervals 26:50 [3] 4.0 km (6:43 / km)
ahr:158 max:182 shoes: Asics Gel-DS Sky Speed

80/158
80,8/158
81/159
82/161
79/163
79/163
81/164
78,8/165
78,4/167
78,6/168

Didn't push the session too hard because it had already been a really hard week and I could feel it in my legs. I just kept it steady and tried to get times similar to my usual ones.

Wednesday Jan 19, 2011 #

Trail Running 41:16 [3] 9.0 km (4:35 / km)
ahr:162 max:171 shoes: Montrail Rockridge

Felt like I was really getting into my stride and that I could run forever. Feels really good.

Tuesday Jan 18, 2011 #

5 PM

Running (Easy) 17:22 [3] 3.87 km (4:29 / km)
ahr:143 max:167 shoes: Asics Gel-DS Sky Speed

Running hills 34:41 [5] 7.5 km (4:37 / km) +320m 3:49 / km
ahr:159 max:179 shoes: Asics Gel-DS Sky Speed

Different hill but it seemed to go a lot faster. Only 5 m difference in climb between the two (according to google earth). Would be nice to check it properly.

161/146
166/149
164/153
167/154
166/155
168/152
167/153
169

Was not keen on the session when I started because I felt like I really had not recovered at all and my quads were really sore. Seemed to ease into it with a longer warm up. Had decided that I might move my rest week a week earlier and only do 5 hill reps, but the 5 m and people watching me (real morale booster I promise) made me do what I was meant to.

Which perhaps brings me to another point that I spoke to Garry about. How do you know when not to train? I generally feel fine after all of my training sessions even if I am not feeling really strong before.
C • RHR 1

Monday Jan 17, 2011 #

5 PM

Running (Building Run) 47:02 [4] 11.0 km (4:17 / km)
ahr:161 max:181 shoes: Asics Gel-DS Sky Speed

What's sad about this time is that if I take the 10 km time it will be my second fastest 10 km time ever and this is still while I am starting off at 5:00/km and working up to near to race pace (at least that is the theory).

9:14 (2,05 km) 148
8:53 (2,05 km) downhill 158
12:30 (2,9 km) 161
6:23 (1,6 km) 161
9:59 (2,5 km) 174
6 PM

Strength 15:00 [3]

Sunday Jan 16, 2011 #

Trail Running 58:59 [3] 12.23 km (4:49 / km)
ahr:158 max:177 shoes: Montrail Rockridge

Run around emmies with Garry. Rained on us a bit, but I enjoyed it.

Legs are now feeling really tight this evening, especially my quads.
C • Sprint Cup splits 2

Saturday Jan 15, 2011 #

Strength 20:00 [3]

Normal strength and a 1km warm up around the track. 4:03 for the 1km.

Friday Jan 14, 2011 #

Note
(rest day)

Thursday Jan 13, 2011 #

Running (Easy) 15:31 [3]
ahr:156 max:171 shoes: Asics Gel-DS Sky Speed

Lost count of the number of laps :/.

Running intervals 21:11 [3] 3.2 km (6:37 / km)
ahr:163 max:184 shoes: Asics Gel-DS Sky Speed

78,8 / 159
81,1 / 162
78,5 / 163
78,9 / 166
81,6 / 166
81,4 / 168
79,7 / 170
80,1 /171

Run with Garry at WEC. Was really cool actually having someone to run with. Hot as usual :(. Not too bad, was doing about 15-20 m more than the 400m because the track was meant to be "closed" so Garry and I decided to run in the outer lanes.

Running (Easy) 5:00 [3]
shoes: Asics Gel-DS Sky Speed

Had to shorten the warm down because I had a lecture.

Wednesday Jan 12, 2011 #

Trail Running 20:49 [3] 4.5 km (4:38 / km)
ahr:155 max:169 shoes: Montrail Rockridge

Strength 15:00 [3]

Tuesday Jan 11, 2011 #

Running (Easy) 16:27 [3] 3.55 km (4:38 / km)
ahr:147 max:163 shoes: Asics Gel-DS Sky Speed

Running hills 29:07 [3] 5.85 km (4:59 / km) +315m 3:55 / km
ahr:156 max:178 shoes: Asics Gel-DS Sky Speed

160/147
161/148
165/152
162/151
165/151
164/148
164

Running warm up/down 2:29 [3]
weight:67.7kg shoes: Asics Gel-DS Sky Speed

Monday Jan 10, 2011 #

Running (Building Run) 45:06 [3] 10.2 km (4:25 / km)
ahr:161 max:178 shoes: Asics Gel-DS Sky Speed

Strength 15:00 [3]
ahr:134 max:164

Running warm up/down 7:31 [3] 2.0 km (3:46 / km)
ahr:163 max:169 shoes: Asics Gel-DS Sky Speed

Started watch late

Sunday Jan 9, 2011 #

3 PM

Trail Running (Emmarentia) 1:02:48 [3] 13.5 km (4:39 / km)
ahr:152 max:170 shoes: Montrail Rockridge

Three times around emmies in the rain :).

Saturday Jan 8, 2011 #

Running 28:30 [3] 6.0 km (4:45 / km)
ahr:142 max:163 shoes: Asics Gel-DS Sky Speed

Slightly shorter recovery run today because I didn't run to the gym.

Strength 15:00 [3]

Thursday Jan 6, 2011 #

Running (Easy) 15:41 [3] 3.6 km (4:21 / km)
ahr:163 max:173 shoes: Asics Gel-DS Sky Speed

Running intervals 20:47 [3] 3.2 km (6:30 / km)
ahr:163 max:182 shoes: Asics Gel-DS Sky Speed

1:08 (160)
1:16 (162)
1:18 (164)
1:17 (165)
1:17 (167)
1:18 (167)
1:22 (168)
1:17 (169)

First lap was the 400m. I then had to move lanes so it ended up being a little bit more than 400m for the rest. Seems not to be a big difference between indoor track and outdoor track, at least time wise.

Running (Easy) 8:40 [3]
ahr:140 max:149 shoes: Asics Gel-DS Sky Speed

Wednesday Jan 5, 2011 #

9 AM

Trail Running 40:24 [4] 8.75 km (4:37 / km)
ahr:160 max:174 shoes: Montrail Rockridge

4 PM

Strength 15:00 [3]

Tuesday Jan 4, 2011 #

5 PM

Running (Easy) 16:47 [3] 3.55 km (4:44 / km)
ahr:145 max:166 shoes: Asics Gel-DS Sky Speed

Running hills 24:16 [3] 4.95 km (4:54 / km) +270m 3:51 / km
ahr:157 max:181 shoes: Asics Gel-DS Sky Speed

6 x 2 minutes (450 m)

159/147
163/151
165/151
165/152
162/153
165

Comparing it to last week it seems that my HR on the way down is decreasing and my HR on the way up isn't going up as high.

This is always my hardest training of the week and it is difficult to sometimes find motivation to do it. It isn't that bad a training when you actually do it though. It is really horrible not having any races to look forward until the school's league races start on the 7th of February. I am planning to do the races if I can, will be good preparation and I can work on some things like my punching.

Good news is that I am feeling extremely fit at the moment. Probably the fittest that I have been in my whole life.
C • Lack of Races 2

Running (Easy) 4:36 [3] 0.87 km (5:17 / km)
ahr:148 max:164 shoes: Asics Gel-DS Sky Speed

Monday Jan 3, 2011 #

3 PM

Running (Building Run) 35:15 [3] 8.51 km (4:09 / km) +179m 3:45 / km
ahr:163 max:180 shoes: Asics Gel-DS Sky Speed

Bit too short in the end, and a little fast. Probably should take my gps to monitor speeds on different sections.(ideally I need someone with a forerunner....) It is quite difficult to have a building run in an area with hills and downhills.
C • Hills 4

Strength 15:00 [3]

Running (Easy) 9:58 [3] 2.0 km (4:59 / km) +70m 4:14 / km
ahr:149 max:166 shoes: Asics Gel-DS Sky Speed

Sunday Jan 2, 2011 #

Trail Running 4:41:10 [3] 25.95 km (10:50 / km) +1783m 8:04 / km
ahr:116 max:168 shoes: Montrail Rockridge

Saturday Jan 1, 2011 #

3 PM

Running (Recovery Run) 35:18 [3] 7.3 km (4:50 / km) +224m 4:12 / km
ahr:148 max:168 shoes: Asics Gel-DS Sky Speed

5 PM

Strength 15:00 [3]

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