Training Log Archive: MCroneIn the 31 days ending May 31, 2012:
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| 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 | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||
Thursday May 31, 2012 #
Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals 20:00 [3]
shoes: Nike Pegasus 28 0412
2:27-2:29
Last one on 2:22
Wednesday May 30, 2012 #
Running 49:00 [3] 10.7 km (4:35 / km) +200m 4:11 / km
shoes: Nike Pegasus 28 0412
Tuesday May 29, 2012 #
Running warm up/down 15:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals 20:00 [3]
shoes: Nike Pegasus 28 0412
4 x 1200m untimed.
90 seconds rest.
Monday May 28, 2012 #
Running 30:00 [3] 7.0 km (4:17 / km)
shoes: Nike Pegasus 28 0412
Sunday May 27, 2012 #
Orienteering race (President's Park) 16:22 [3] 4.0 km (4:06 / km) +20m 4:00 / km
shoes: Inov8 Flite 195
5: Found another pit in this area and there was no control in it, bit of a grid search for the control 5 meters away. Had seen Nic at this stage enter into 5 and 6.
7: After losing a bit of time on Nic to 5 I tried to catch up with him into 7 and on the way to 8. I caught and passed him just after that.
9: Wrong exit angle from the fence (but I am convinced that something is wrong here). Lost probably just over 10-15 seconds here. Exited toward 13.
12: Found an unmarked fence here and jumped it (thought that the concrete fence was the one on the map), then had to return to the correct side of the fence where the control was. I realised quite quickly though so didn't lose more than 10 seconds.
14: In retrospect I should have probably run through the gate to the east because of the better line through the open area which I could have really pushed on. Ended up going west and battled a bit through the rough open. Ended up overrunning the control.
Overall a good run that I am happy with. WOC is exactly the same distance, climb and number of controls. The area will just be easier and faster.
Orienteering (Women's course) 15:00 [3] 3.26 km (4:36 / km) +10m 4:32 / km
shoes: Inov8 Flite 195
2: Messed this up as I did a bit of an s bend, I understand what Sarah was saying about this.
8: Should have taken that eastern gate here but ended up going west and then over the bridge through the reeds.
9: Not so sure of the map in this area, a lot more going on here.
10: Completely wrong angle where I ended up close to 11. Walked back to 10 trying to work things out in my head. Should have exited almost directly toward the fence or used the ditch to come into the control.
Running warm up/down 20:00 [3]
shoes: Inov8 Flite 195
Saturday May 26, 2012 #
Running 20:00 [3] 4.9 km (4:05 / km) +115m 3:39 / km
shoes: Nike Pegasus 28 0412
Thursday May 24, 2012 #
Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals 20:00 [3]
shoes: Nike Pegasus 28 0412
Around 90 seconds rest.
Untimed but I think that I was around the same time as last week (3:11-3:15). Really sucks not having a watch at the moment.
Note
In other news, at least that means that I was running today :).
Wednesday May 23, 2012 #
Running 35:00 [3]
shoes: Nike Pegasus 28 0412
Tuesday May 22, 2012 #
Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals 30:00 [3]
shoes: Nike Pegasus 28 0412
4 x 6 minutes (1 minute jog)
Monday May 21, 2012 #
Running 38:00 [3] 9.0 km (4:13 / km)
shoes: Nike Pegasus 28 0412
Sunday May 20, 2012 #
Running 1:30:00 [3]
shoes: Nike Pegasus 28 0412
Saturday May 19, 2012 #
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals 20:00 [3]
shoes: Inov8 Flite 195
4 x (5 x 200m) with ±5 second jogs between each 200m. 90 seconds rest between sets. Probably around 36-38 seconds per 200m.
Pretty hard session. Will work up to 5 sets and try and get the intervals to be a bit faster.
Thursday May 17, 2012 #
Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals 20:00 [3]
shoes: Nike Pegasus 28 0412
3:59 (3:16/km)
3:58
3:54
3:53 (3:11/km)
Wednesday May 16, 2012 #
Running 32:00 [3]
shoes: Nike Pegasus 28 0412
Tuesday May 15, 2012 #
Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals 32:30 [3] 8.0 km (4:04 / km)
shoes: Nike Pegasus 28 0412
90 seconds rest between intervals.
Feeling good at the moment. Very fit.
Monday May 14, 2012 #
Running 45:00 [3]
shoes: Nike Pegasus 28 0412
Sunday May 13, 2012 #
Orienteering race 1:08:57 [3] 11.2 km (6:09 / km) +300m 5:26 / km
shoes: Inov8 oroc 280
12: Ended up too far south, lost about 30-40 seconds covering the extra distance.
17-18: Bit slow through here as I was taking my gel, perhaps spent too much time at the water control as well.
19: Struggled to read the vegetation and decide which two thickets were mapped. Saw the two big ones, but didn't think to go there, not sure why.
20: Went over the top of the hill instead of perhaps waiting for the saddle, but I had a good angle into the control.
24: Seemed to be a lot further arounf the clearing than on the map, probably lost around 30 seconds here.
25: Went too high [wrong exit angle], probably another 30 seconds.
26: Went too far west and had to relocate to the right feature.
27-28: Slow moving to find the control even though I was confident on my attackpoint. 28 was very far around the boulder cluster!
Good speed especially on the long controls. Took 1-2 minutes out of everyone on all of the long controls. When I had solid attackpoints I found the controls very easily, when I was just hoping for the right angle things didn't go so well. The technical bits were really silly and I should have focused a lot more in this area. I suppose that it is the challenge of having this so late in the race. Good race overall and I am happy with 3rd.
Saturday May 12, 2012 #
Orienteering 38:55 [3] 5.2 km (7:29 / km) +250m 6:02 / km
shoes: Inov8 oroc 280
2: Bit off here, probably lost about 10 seconds.
3: Slow to 3, was difficult to find the knoll in the vegetation here.
6: This control was misplaced (well the map was slightly off here). Control was about 50m to the west of where it should be. Lost about 20-30 seconds here.
11: Went too far north. Had to relocate off the rootstock to the north (there was a control on it). Could have lost about a minute here... but not sure.
13: Stopped early..very silly.
13-15: Slow through this section...seem to slow down on the technical parts.
22: Bit off here, but Martin led me in to it as he had a better angle.
23: Map seems a bit wrong here, pit is much further north than the map shows. Stopped early (around 10 seconds).
25: Just slow, walked in to the control for no good reason...
28: Exited 27 at the wrong angle so ended up on the road to the south. Lost maybe 20 seconds here.
My speed was good through most of the course, just frustrating that I was so slow through the technical sections (though it was the point to try to not lose too much time[it cost me far more on the long though]). Only 9 seconds behind Nic, which I am really happy with. Good performance for races that I am not really a specialist at (lots of comments of where it came from...).
Thursday May 10, 2012 #
Running warm up/down 10:00 [3]
shoes: Nike Pegasus 28 0412
Running 35:00 [3]
shoes: Nike Pegasus 28 0412
Wednesday May 9, 2012 #
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412
Orienteering 10:00 [3]
shoes: Nike Pegasus 28 0412
Note
Tuesday May 8, 2012 #
Running intervals (Cross Country Runs) 35:00 [3]
shoes: Nike Pegasus 28 0412
After a long day organising our fundraising event I headed over to WEC for my training session. Didn't feel too great after yesterdays session (bit sore and stiff) but warmed up properly and had some good strides before we started.
We ran up every hill and flight of steps that you can find around the track. We also went through the long jump sandpit and had 3 sets of hurdles to jump over every lap. When I first saw the cones being set out I dreaded starting the session, but it actually turned out to be a really awesome session. The rest felt like nothing!
5 x 6 minutes (1 minute rest)
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412
Strides
Stretching
Warm down
Monday May 7, 2012 #
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412
Running intervals (Emit O Intervals) 12:00 [3]
shoes: Inov8 Flite 195
Did 1 hard, 1 easy, 2 hard, 1 easy etc up to 4 hard.
Rest for 2 and a half minutes and then repeat. Each interval was around 800m and 3 minutes [4 min/km including the slow parts]
Really tough session, but it was enjoyable and showed me how fast I should be running.
Sunday May 6, 2012 #
Running 1:30:00 [3] 19.0 km (4:44 / km) +240m 4:27 / km
shoes: Nike Pegasus 28 0412
Saturday May 5, 2012 #
Running warm up/down 20:00 [3]
Running (Delta CC) 15:00 [3]
shoes: Inov8 Flite 195
Strength 15:00 [3]
Thursday May 3, 2012 #
Running warm up/down 15:00 [3]
shoes: Nike Pegasus 28 0412
Running (Fartlek) 48:00 [3]
shoes: Nike Pegasus 28 0412
Wednesday May 2, 2012 #
Running warm up/down 12:00 [3]
shoes: Nike Pegasus 28 0412
Orienteering intervals 35:00 [3]
shoes: Nike Pegasus 28 0412
Tuesday May 1, 2012 #
Running warm up/down 30:00 [3]
shoes: Nike Pegasus 28 0412
Running race 9:32 [5] 3.0 km (3:11 / km)
shoes: Inov8 Flite 195
2km: 3:20
3km: 3:06