Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCrone

In the 31 days ending Jan 31, 2015:

	activity	#	time	miles	km	+m	load
	Running	15	7:30:59	18.21	29.3		1352.9
	Orienteering	4	1:51:47				335.4
	Swimming	1	15:00				45.0
	Total	18	9:37:46	18.21	29.3		1733.3
averages - sleep:2

1:01

0:00

» now

Saturday Jan 31, 2015 #

Running (Alberts Farm Parkrun) 18:29 [3] 5.0 km (3:42 / km)
shoes: Inov8 Flite 195

Friday Jan 30, 2015 #

Orienteering 15:20 [3]
shoes: Inov8 Flite 195

My courses from the fun relay at wits :).

Wednesday Jan 28, 2015 #

Orienteering (Summer Series) 53:30 [3]
ahr:158 max:177 shoes: Nike Pegasus 29 0614

Tuesday Jan 27, 2015 #

Running 26:00 [3]
shoes: Nike Pegasus 29 0614

Orienteering 11:00 [3]
shoes: Inov8 Flite 195

Monday Jan 26, 2015 #

Running 30:00 [3]
shoes: Nike Pegasus 29 0614

Busy day. Home from the hospital and then out for a run before a presentation on how to give a good "TED" style talk.

Easily got half an hour of walking in the hospital as well.

Sunday Jan 25, 2015 #

Orienteering race 16:57 [3]
shoes: Inov8 Flite 195

Time to get back into this sprint thing...

Started off alright, but I need to be less scared when taking on obstacles (like rubbish sites and rivers) that I would usually try to avoid (instead of going straight across).

Probably lost a good 30 seconds just on that today which is a bit stupid. I tried to go straight for the river but then didn't commit which lost me a lot of time. Some straighter route choices would also have helped.

Good run by Tim though.

Time to get some more speed training and strength into the program. At least I will be relatively free from March.

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

Women's course. Tried to go a lot straighter (and be more adventurous :P)

Swimming 15:00 [3]

Decided to have a swim today. Did some treading and some of the stuff that I used to do for water polo. Was fun :).

Men - Splits

Saturday Jan 24, 2015 #

Running 25:00 [3]
shoes: Nike Pegasus 29 0614

Slow jog with Sarah and some strides.

Friday Jan 23, 2015 #

Running 30:00 [3]
shoes: Nike Pegasus 29 0614

6 x 90 second intervals with 45 seconds rest in between. Same as my normal route. Nice warm down home.

Wednesday Jan 21, 2015 #

Running 30:00 [3]
shoes: Nike Pegasus 29 0614

Tuesday Jan 20, 2015 #

Running 30:00 [3]
shoes: Nike Pegasus 29 0614

Monday Jan 19, 2015 #

Running intervals 30:00 [3]
shoes: Nike Pegasus 29 0614

10 minutes warm up

3 x (4 x 200m)

5 minutes rest in between sets. 20 seconds between each 200m

Times were 33-34

Warm down

Sunday Jan 18, 2015 #

Running 39:17 [3] 9.3 km (4:13 / km)
shoes: Nike Pegasus 29 0614

Wednesday Jan 7, 2015 #

Running 22:00 [3]
shoes: Nike Pegasus 29 0614

Tuesday Jan 6, 2015 #

Running 30:00 [3]
shoes: Nike Pegasus 29 0614

Monday Jan 5, 2015 #

Running 27:00 [3]
shoes: Nike Pegasus 29 0614

Sunday Jan 4, 2015 #

Running race (Kudu's 15km) 1:01:13 [3] 15.0 km (4:05 / km)
slept:2.0 shoes: Nike Pegasus 29 0614

I tried to put "lots" under the climb section, but apparently it wasn't a valid entry.

Was a really nice race until about 10km when it starts to get really hilly. The last 2km are not very enjoyable after that, with probably a 60m climb in the last km. (if not more)

5km: 17:38
10km: 38:40

Not a lot of sleep either last night so I am relatively happy with the race. (I was waking up scratching myself to death)

Saturday Jan 3, 2015 #

Running 27:00 [3]
shoes: Nike Pegasus 29 0614

Thursday Jan 1, 2015 #

Running 25:00 [3]
shoes: Nike Pegasus 29 0614

Easy run up to my friend's house after his first day of work... he already hates it...

« Earlier | Later »