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Training Log Archive: MCrone

In the 31 days ending Jan 31, 2014:

activity	#	time	miles	km	+m	load
Running	20	13:02:14	21.92	35.28	109	2346.7
Orienteering	3	2:05:19	6.21	10.0		376.0
Strength	4	1:05:00				195.0
Total	24	16:12:33	28.14	45.28	109	2917.6

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Thursday Jan 30, 2014 #

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

Never let your old coach encourage you :P.

2 x 600 (1:40, 1:42)
2 x 400 (1:10, 1:04)

Started off way too hard and couldn't really hold that pace. Felt terrible on the third 600 so stopped early and made it a 400. Was planning an easier session with Sunday in mind, but 4 x 600 was the original plan...

Wednesday Jan 29, 2014 #

Orienteering 58:30 [3]
shoes: Inov8 Roclite 243

Reasonable run. Wasn't feeling great just through halfway... really slowed down after that. Felt a little bit better towards the end though. Abdominal cramps are not ideal...

Managed to clear the first map quite easily and then swapped over onto the second map. Just missed two on the way back up.

Tuesday Jan 28, 2014 #

Running 40:00 [3]
ahr:159 max:180 shoes: Nike Pegasus 29

5 x 4 mins (90 seconds jog)

Monday Jan 27, 2014 #

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

Sunday Jan 26, 2014 #

Running 1:01:15 [3] 13.6 km (4:30 / km)
shoes: Nike Pegasus 29

Friday Jan 24, 2014 #

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

Strength 10:00 [3]

Thursday Jan 23, 2014 #

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

6 x 4 mins (90 seconds rest)

Warm up/down

Wednesday Jan 22, 2014 #

Orienteering 50:00 [3] 10.0 km (5:00 / km)
shoes: Inov8 Roclite 243

Tuesday Jan 21, 2014 #

Running warm up/down 15:00 [3]
shoes: Nike Pegasus 29

Running race (Time Trial 1) 9:47 [3] 3.0 km (3:16 / km)
shoes: Inov8 Flite 195

Not a bad run in the end. Started off quite well but didn't keep a close eye on my splits in the middle so I lost a bit of time there. Would have been quite easy to go under 9:45 if I hadn't done that, but not a bad start to the season nonetheless.

Monday Jan 20, 2014 #

Note

On call from 07:30 on monday until 01:00 on tuesday so no time for training...

Sunday Jan 19, 2014 #

Running 1:02:30 [3] 13.6 km (4:36 / km)
shoes: Nike Pegasus 29

Saturday Jan 18, 2014 #

Running 35:00 [3]
shoes: Inov8 Roclite 243

Chilled run around Clarens. Almost attacked by a dog (a pretty good adrenaline rush)... but it was fun to run along the paths at the edge of town. Very well marked.

Thursday Jan 16, 2014 #

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

4 x 600m

1:41, 1:48, 1:48, 1:46 (rest 2:30, but 2 mins on the first one)

Warm up/down

Wednesday Jan 15, 2014 #

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

Tuesday Jan 14, 2014 #

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

4 x 4 mins (90 seconds rest)

Warm up/down

Monday Jan 13, 2014 #

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

Sunday Jan 12, 2014 #

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

Strength 10:00 [3]

Saturday Jan 11, 2014 #

Running race (Woodlands Park Run) 18:42 [3] 5.08 km (3:41 / km) +109m 3:19 / km
shoes: Inov8 Flite 195

Won the race by more than a minute and a half. A bit sad to not really have any competition... and I didn't know the route :/.

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

Friday Jan 10, 2014 #

Strength 20:00 [3]

Thursday Jan 9, 2014 #

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

Warm up and stretching

4 x 600m (1:50, 1:47, 1:48, 1:43)

2:30 minutes rest between intervals.

Good to be on the track again... Haven't done a good track session in quite a while with the astro being built and very limited access to the UJ tartan track.

Wednesday Jan 8, 2014 #

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

Strength 25:00 [3]

Tuesday Jan 7, 2014 #

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

5 x 4 minutes (90 seconds rest) with hills and stairs.

Was forced into doing my call last night... so was at the hospital until 01:00 this morning...yay...

Had a nap before this session and felt alright. Time to get back into the polyphasic sleep pattern.