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Training Log Archive: MCrone

In the 31 days ending Jul 31, 2011:

activity	#	time	miles	km	+m	load
Running	23	16:00:00	94.45	152.0		2907.0
Orienteering	2	1:35:00	5.1	8.2	190	285.0
Strength	1	30:00				90.0
Total	24	18:05:00	99.54	160.2	190	3282.0

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Sunday Jul 31, 2011 #

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Pegasus 28

Saturday Jul 30, 2011 #

Orienteering 25:00 [3]
shoes: Inov8 Flite 195

3 Sprint courses at UJ. Flow was good between the controls and I had reasonably good speed. Distance felt a bit longer than quoted so probably around 6km of running in total.

Running warm up/down 10:00 [3]
shoes: Nike Pegasus 28

Thursday Jul 28, 2011 #

8 AM

Running tempo 20:00 [3] 5.4 km (3:42 / km)
shoes: Inov8 Flite 195

9 AM

Running warm up/down 18:00 [3] 3.5 km (5:09 / km)
shoes: Nike Pegasus 28

4 PM

Running (Fartlek) 40:00 [3]
shoes: Inov8 Flite 195

1 min on 1 min off

Strides

Warm up/down

Again didn't do track because of the cold and the wind.

Wednesday Jul 27, 2011 #

Running tempo 20:00 [3] 5.4 km (3:42 / km)
shoes: Inov8 Flite 195

Interestingly enough... went through the 3000m on 11:00

C • 11:00 1

Running warm up/down 10:00 [3]
shoes: Inov8 Flite 195

Tuesday Jul 26, 2011 #

Running (Fartlek) 40:00 [3]
shoes: Inov8 Flite 195

Warm up/down

20 minutes fartlek. 2 minutes up, 1 minute down.
Change from the usual session because of the cold.

Monday Jul 25, 2011 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike Pegasus 28

Thursday Jul 21, 2011 #

Running intervals 40:00 [3] 4.0 km (10:00 / km)
shoes: Inov8 Flite 195

6 x 400

59
61
62
63
63
61

Warm up/down

Note

Quote of the day...

My coach was shouting at everyone because of the lack of race tactics. Apparently there are Mickey Mouse runners that lead the first 4km of the 10km race when they can only run a 31:30. So you don't go with them. When the likes of Steven Mokoka go to the front, then you go with them.

Then there was another part of his speech where he said that some of the top guys jog a 3:31 for 1500m...

C • 1500 3

Wednesday Jul 20, 2011 #

Running 50:00 [3] 10.5 km (4:46 / km)
shoes: Nike Pegasus 28

Still not 100% but I was feeling better than I was yesterday. Hopefully will be able to push the track session tomorrow. I think I am almost on my last week of 600s and 400s.