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Training Log Archive: MCrone

In the 31 days ending Jul 31, 2013:

activity # timemileskm+mload
  Running26 17:02:53 6.84 11.03068.6
  Orienteering4 1:35:00285.0
  Total28 18:37:53 6.84 11.03353.6

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Wednesday Jul 31, 2013 #

Running (Strides) 15:00 [3]
shoes: Flite BW 0612

Tuesday Jul 30, 2013 #

Running 25:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Running 15:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Quick run around the area next to the sprint again. Used the same google map, but with a different course. Good to see what the terrain is like.

Monday Jul 29, 2013 #

Running 40:00 [3]
shoes: Flite BW 0612

8 x 200m (29-30 seconds) (2 minutes between intervals)
6 AM

Running 45:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Chilled run with the team physio along the river next to our hotel.
C • Physio! 1

Sunday Jul 28, 2013 #

Running 12:00 [3] 3.45 km (3:29 / km)
shoes: Flite BW 0612

Training using a google earth map of the area right next to the sprint.
C • Hope the maps will be bette... 3

Saturday Jul 27, 2013 #

Running 37:30 [3]
shoes: Nike Pegasus 29 Shield 1212

Friday Jul 26, 2013 #

Note
(rest day)

Started my long trip to Colombia on Thursday evening at 19:15. Only arrived in Colombia at 21:00 (Cali time). I'm not sure who decided that the best way to travel to Colombia was via Dubai and Madrid...

Tactically used some sleeping tablets to try and sleep at the right time and at the moment I don't feel jetlagged at all! Good news. In other news...it is really hot here...

Thursday Jul 25, 2013 #

Running 40:00 [3]
shoes: Inov8 Flite 195

10 x 150m (22-23 seconds) (40 seconds between intervals)

Wednesday Jul 24, 2013 #

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

Tuesday Jul 23, 2013 #

Running 45:00 [3]
shoes: Inov8 Flite 195

2 x (300,200,300,200)

Faster intervals with more rest.

Warm up/down

Monday Jul 22, 2013 #

Running 31:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Sunday Jul 21, 2013 #

Event: Gauteng Cross Country 8 - Braamfontein Spruit
 

Running 29:00 [3] 7.55 km (3:50 / km)
shoes: Nike Pegasus 29 Shield 1212

Orienteering (Wilds) 30:00 [3]
shoes: Inov8 Roclite 243

Some good route choice and then interval training at the wilds. Felt a bit sore after the morning's session, but still good to race Brad around.

Saturday Jul 20, 2013 #

Running 30:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Thursday Jul 18, 2013 #

Running 40:00 [3]
shoes: Nike Pegasus 29 Shield 1212

3 x 5 x 150m (22-23 seconds) (40 seconds rest) (2 minutes between sets)

Warm up/down

Quite windy today so didn't push it too much.

Wednesday Jul 17, 2013 #

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

Tuesday Jul 16, 2013 #

Running 50:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Warm up/down

2 x 4 x 300m (47-49) (60 seconds rest) (3 minutes between sets)

4 x 150m accelerations

Monday Jul 15, 2013 #

Running 35:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Sunday Jul 14, 2013 #

Running 1:00:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Saturday Jul 13, 2013 #

Running 26:53 [3]
shoes: Nike Pegasus 29 Shield 1212

Thursday Jul 11, 2013 #

Running 50:00 [3]
shoes: Nike Pegasus 29 Shield 1212

3 x 5 x 150m (21-22) (40 seconds rest) (2 minutes between sets)

Warm up/down

Wednesday Jul 10, 2013 #

Orienteering 15:00 [3]
shoes: Inov8 Flite 195

Running 25:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Tuesday Jul 9, 2013 #

Running 50:00 [3]
shoes: Nike Pegasus 29 Shield 1212

2x4x300m (48-49) (60 seconds rest, 3 minutes between sets)

4x150m accelerations

Warm up/down

Monday Jul 8, 2013 #

Running 27:30 [3]
shoes: Nike Pegasus 29 Shield 1212

Sunday Jul 7, 2013 #

Running 1:30:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland
 

Running 40:00 [3]
shoes: Nike Pegasus 29 Shield 1212

Warm up

5 x running around track with map
Sprint drills

Thursday Jul 4, 2013 #

Running 45:00 [3]
shoes: Nike Pegasus 29 Shield 1212

3 x 5 x 150m (40 seconds rest, 3 minutes between sets)

Warm up/down

Wednesday Jul 3, 2013 #

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

Tuesday Jul 2, 2013 #

Running 45:00 [3]
shoes: Nike Pegasus 29 Shield 1212

2 x 4 x 300m (49-50 seconds) (60 seconds rest between 300s, 3 minutes between sets)

4 x 150m sprint drills

Warm up/down

Monday Jul 1, 2013 #

Running 45:00 [3]
shoes: Nike Pegasus 29 Shield 1212

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