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Training Log Archive: MCrone

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m	load
Running	26	17:24:40	101.94		164.06		155	3134.0
Strength	3	2:15:00						405.0
Orienteering	1	38:30	1.49		2.4			115.5
Cycling	1	30:00	6.21	(4:50)	10.0	(3:00)		90.0
Total	29	20:48:10	109.65		176.46		155	3744.5

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Thursday Jan 31, 2013 #

Running 30:00 [3]
shoes: Nike Pegasus 28 0512

Wednesday Jan 30, 2013 #

Running 30:00 [3]
shoes: Nike Pegasus 28 0512

Tuesday Jan 29, 2013 #

Running intervals 32:00 [3]
shoes: Nike Pegasus 28 0512

5 x 3 minutes (90 seconds rest)

and 90 seconds at the end (up to my house)

Monday Jan 28, 2013 #

Running 26:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Sunday Jan 27, 2013 #

Event: Open Event - Introduction at Joburg Zoo

Orienteering 26:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Orienteering 12:30 [3] 2.4 km (5:12 / km)
shoes: Inov8 Flite 195

Saturday Jan 26, 2013 #

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Running race (3000m Time Trial) 9:47 [3] 3.0 km (3:16 / km)
shoes: Inov8 Flite 195

Nice time trial. Was aiming for just under 10 because I haven't done a lot of speed so far this season. Eased into the first kilometer and then didn't bum around in the middle kilometer. Nice last kilometer to finish things off.

Didn't feel like I was pushing it too hard which is good news for the season to come. Just shows that a good base can really make a difference.

1000m : 3:17
2000m : 6:38 (3:21)
3000m : 9:47 (3:09)

WEC (Grass)

Chose not to run on monday because I would have been in the hospital the whole day and it looks as if it is going to rain.

C • You need a rabbit 3

Friday Jan 25, 2013 #

Running 32:00 [3] 6.5 km (4:55 / km)
shoes: Nike Pegasus 28 0512

Thursday Jan 24, 2013 #

Running intervals 30:00 [3]
shoes: Nike Pegasus 28 0512

8 x 90 seconds (45 seconds rest)

Wednesday Jan 23, 2013 #

Running 29:00 [3] 6.5 km (4:28 / km)
shoes: Nike Pegasus 28 0512

Tuesday Jan 22, 2013 #

Running intervals 40:00 [3]
shoes: Nike Pegasus 28 0512

5 x 3 minutes (90 seconds rest)

Monday Jan 21, 2013 #

Running 29:06 [3] 7.0 km (4:09 / km)
shoes: Nike Pegasus 28 0512

Sunday Jan 20, 2013 #

Running 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Nike Pegasus 29 Shield 1212

Saturday Jan 19, 2013 #

Strength 45:00 [3]

Friday Jan 18, 2013 #

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Nike Pegasus 28 0512

Not ideal running in the rain. Seems that it will be storming all weekend though :/.

Thursday Jan 17, 2013 #

Note
(rest day)

First test of the year tomorrow. Just want to see how it goes so I decided to take it easier today.

Wednesday Jan 16, 2013 #

Running 27:09 [3] 6.56 km (4:08 / km) +155m 3:42 / km
ahr:154 max:175 shoes: Nike Pegasus 28 0512

Tuesday Jan 15, 2013 #

Running warm up/down 15:00 [3]
shoes: Nike Pegasus 28 0512

Running 30:00 [3]
shoes: Nike Pegasus 28 0512

5 x 4 minutes (90 seconds rest)

Have started doing less strength (hills or stairs) on the intervals and more "flat" running.

Monday Jan 14, 2013 #

Running 33:00 [3]
shoes: Nike Pegasus 28 0512

Stayed at my friend's house for the night so that we could stay late at the hospital. Nice run around Featherbrooke. I even managed to find some nice trail areas.