Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCrone

In the 31 days ending Aug 31, 2017:

activity	#	time	miles		km		+m	load
Running	22	19:14:08	153.31	(7:32)	246.73	(4:41)	1618	3462.4
Orienteering	3	2:25:34	16.66	(8:44)	26.8	(5:26)	228	436.7
Circuit	3	1:44:56	0.74	(2:22:09)	1.19	(1:28:20)	87	314.8
Total	23	23:24:38	170.7	(8:14)	274.72	(5:07)	1933	4213.9

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Thursday Aug 31, 2017 #

4 PM

Running 44:31 [3] 9.14 km (4:52 / km) +137m 4:32 / km

Wednesday Aug 30, 2017 #

5 PM

Running 47:28 [3] 11.01 km (4:19 / km) +91m 4:08 / km
shoes: Nike Pegasus 33 0317

Run from Echallens through Villars-le-Terroir and into the forest. A bit disappointing that most of it was on concrete/tar and only got to the nice forest path at the end!

More exploring tomorrow and then lakeside run on Friday I think :)

Tuesday Aug 29, 2017 #

6 PM

Running 20:06 [3] 2.35 km (8:33 / km) +56m 7:39 / km
shoes: Nike Pegasus 33 0317

First training session with the Lausanne running club in Chalet-á-Gobet along the forest tracks. Warm up with the old people, with a few exercises in between.

Running 44:46 [3] 9.6 km (4:40 / km) +132m 4:22 / km
shoes: Nike Pegasus 33 0317

Warm up with the "fast" group from the meeting point. This was quite slow and there were a few hills. This was then followed by 5km of descent, starting slow and building up speed towards the bottom. It was a lot of fun running on a dirt road in the middle of the forest.

16:43 (5km)

Running 36:28 [3] 6.09 km (5:59 / km) +221m 5:04 / km
shoes: Nike Pegasus 33 0317

Warm down back to the starting point. This felt very long! Also the occasional hard run up a hill..

Monday Aug 28, 2017 #

Note

Move over and done (although maybe will be moving in the near future again). Good to be in Switzerland, although a bit stressful with everything to organise. First running training tomorrow (tuesday) with the Lausanne running club.

Sunday Aug 27, 2017 #

10 AM

Orienteering race 44:13 [3] 10.51 km (4:13 / km) +28m 4:09 / km
shoes: Nike Pegasus 33 0317

Friday Aug 25, 2017 #

5 PM

Running 52:38 [3] 12.01 km (4:23 / km) +80m 4:14 / km
shoes: Nike Pegasus 33 0317

Wednesday Aug 23, 2017 #

5 PM

Running 50:35 [3] 11.41 km (4:26 / km) +54m 4:20 / km
shoes: Nike Pegasus 33 0317

Second last run with Charlie. Tried the "easier" route around Hyde Park, mentally at least!

Tuesday Aug 22, 2017 #

6 PM

Running 18:07 [3] 4.24 km (4:17 / km) +25m 4:09 / km
shoes: Nike Pegasus 33 0317

Running (Drills) 10:32 [3] 1.01 km (10:25 / km) +1m 10:21 / km
shoes: Nike Pegasus 33 0317

Running intervals 26:15 [3] 5.88 km (4:28 / km)
shoes: Nike Pegasus 33 0317

7x600 on the grass. Around 1:44-1:48 (might have been a bit short). 2:00 active recovery between intervals.

It's been a week of last evers (at least for now). Last track session for the next while. Keen to still do some races for Thames Valley though. Maybe national cross country or something like that...

9 PM

Running 17:44 [3] 3.38 km (5:15 / km) +2m 5:14 / km
shoes: Nike Pegasus 33 0317

Monday Aug 21, 2017 #

5 PM

Circuit 36:04 [3] 0.47 km (1:16:05 / km) +1m 1:15:08 / km

Running 52:18 [3] 11.63 km (4:30 / km) +68m 4:22 / km
shoes: Nike Pegasus 33 1216

Sunday Aug 20, 2017 #

7 AM

Running 21:37 [3] 5.01 km (4:19 / km) +34m 4:10 / km
shoes: Nike Pegasus 33 0317

Had to plan to be at work the whole day so cycled to work in the morning, dropped off my bag, set a few things up, then ran to meet a friend to introduce them to some orienteering on Clapham Common. Then a run back to work and cycle back home in the afternoon. Definitely keeps you fit. I like this lifestyle :).

Orienteering 32:33 [3] 4.76 km (6:50 / km) +18m 6:43 / km
shoes: Nike Pegasus 33 0317

Running 21:42 [3] 5.02 km (4:20 / km) +32m 4:12 / km
shoes: Nike Pegasus 33 0317

Saturday Aug 19, 2017 #

2 PM

Running race (5000m) 15:41 [3] 5.0 km (3:08 / km)
shoes: Flite BW 0612

Got convinced (read emotionally blackmailed) to run a 5000m race for my running club. Not much competition. Had a person who was right behind me for the first 3 or 4 laps but he then dropped off after that. Cruised the rest... This probably means that I should be running my time trials faster...

C • dude 3

Running race 4:17 [3] 1.5 km (2:51 / km)
shoes: Flite BW 0612

Phil asked me to run the 1500m after just finishing the 5000m... (An hour break in between)

Third, but second place for my club (a and b string scoring so there were two people from another club ahead of me...)

This definitely means that I should be running a faster 3000m...

Friday Aug 18, 2017 #

7 PM

Running 39:02 [3] 8.61 km (4:32 / km) +28m 4:28 / km
shoes: Nike Pegasus 33 0317

Wednesday Aug 16, 2017 #

5 PM

Running 48:22 [3] 11.18 km (4:19 / km) +70m 4:12 / km
shoes: Nike Pegasus 33 0317

Quick run with Andi and Charlie. Charlie and I are racing 5000 m races this weekend (mine is slightly less serious than his is). I told Phil that I'm just aiming to go for the win, running tactically, rather than going for any kind of PB (although this is my first track race anyway...).

Tuesday Aug 15, 2017 #

6 PM

Running 18:30 [3] 4.2 km (4:24 / km) +26m 4:16 / km
shoes: Nike Pegasus 33 0317

Running warm up/down (Drills) 8:39 [3] 0.9 km (9:35 / km)
shoes: Nike Pegasus 33 0317

Running intervals 26:57 [3] 5.65 km (4:46 / km) +2m 4:46 / km
shoes: Nike Pegasus 33 0317

12x300

First hundred at 1500m pace (0:16), second at 3000m pace (0:18) and then the last hundred at 1500m pace again.

Bit faster than I should have been going. Intervals were 48-50. Rest was 90 (meant to be fully recovered but might have been a bit short). Active recovery between intervals.

Running 21:29 [3] 4.05 km (5:18 / km) +21m 5:10 / km
shoes: Nike Pegasus 33 0317

Monday Aug 14, 2017 #

5 PM

Circuit 33:59 [3] 0.35 km (1:36:16 / km)

Running 48:42 [3] 11.27 km (4:19 / km) +70m 4:11 / km
shoes: Nike Pegasus 33 1216

Much bigger crowd (6 people) this evening (maybe Charlie and I have groupies!). Liam is coming back from injury, but he was still keen to have the odd fartlek. Very cool vibes. Everyone seems to be leaving Imperial though so I don't feel so bad that I am leaving too. Two weeks to a completely different country!

Sunday Aug 13, 2017 #

10 AM

Orienteering 1:08:48 [3] 11.53 km (5:58 / km) +183m 5:32 / km
shoes: Nike Pegasus 33 0317

Test running the London City Race with Conor. The Barbican definitely lives up to the hype...

Running 1:00:01 [3] 12.63 km (4:45 / km) +143m 4:30 / km
shoes: Nike Pegasus 33 0317

Run back from the Barbican with Conor. Watched the winning women's race walker beat the world record on the Royal Mile (race walking is still not a sport). Nice day out!

C • Race Walking 1

Saturday Aug 12, 2017 #

6 PM

Running 40:18 [3] 9.5 km (4:14 / km) +21m 4:12 / km
shoes: Nike Pegasus 33 1216

Waited the whole day and finally got out. Same route as yesterday. Water on the Thames was very high again. Ran into Andi on the way back at a pub close to Hammersmith bridge. Haven't seen him in ages.

Awesome sunset over the bridge as I made my way back home. Sometimes you just have to stop to take it in.

This week I'll find out if I'm able to continue one of the projects I'm really passionate about (together with my Imperial supervisor). He thinks that the project is really important (so do I since it's actually my idea) and he used the following line on me: "You only get a few opportunities in your life to really make a difference." Let's see what happens... Fingers crossed.

Friday Aug 11, 2017 #

6 PM

Running 40:05 [3] 9.44 km (4:15 / km) +20m 4:12 / km
shoes: Nike Pegasus 33 0317

Had been feeling a little bit on the edge of getting sick around Wednesday and Thursday, but felt quite a bit better now. Quick change of temperature doesn't really help I think.

Cool late run along the river. Two bridges, Hammersmith and Barnes.

Wednesday Aug 9, 2017 #

5 PM

Running 50:03 [3] 11.39 km (4:24 / km) +58m 4:17 / km
shoes: Nike Pegasus 33 0317

Possibly one of the worst weather days that I've had in London. How is it this cold in August?! And non-stop rain the entire day which meant doing my commute and run all in the rain. Definitely makes me think back to South Africa, where bad weather simply isn't a problem because you drive everywhere... There's something to be said about being over here.

Ran with Charlie again. We tried to focus on not going too fast (especially after track yesterday). Getting soaked through my rain jacket was definitely an interesting experience. Better off than Charlie though who didn't even have a rain jacket...

Tuesday Aug 8, 2017 #

6 PM

Running warm up/down 28:36 [3] 4.65 km (6:09 / km) +21m 6:01 / km
shoes: Nike Pegasus 33 0317

Running intervals 38:08 [3] 8.29 km (4:36 / km) +2m 4:36 / km
shoes: Nike Pegasus 33 0317

600-400-200
200-400-600
600-400-200
200-400-600

3 minutes between sets. 45 seconds between first and second interval and 1:30 between second and third. Active recovery throughout the session.

Active recovery definitely makes it more difficult. Your heart rate doesn't drop as low between reps and you get to the end of the session feel quite tired. Much better training though!

600 m on 3km pace (~1:48)
400 m on 1500 pace (1:08)
200 m on 800 pace (sub 0:30)

Running warm up/down 21:06 [3] 4.01 km (5:16 / km) +13m 5:11 / km
shoes: Nike Pegasus 33 0317

Monday Aug 7, 2017 #

5 PM

Circuit 34:53 [3] 0.36 km (1:36:38 / km) +86m 44:09 / km

Running 44 [3] 0.15 km (4:59 / km) +2m 4:43 / km

Running 47:18 [3] 11.11 km (4:15 / km) +72m 4:07 / km

Wednesday Aug 2, 2017 #

6 PM

Running 48:01 [3] 11.01 km (4:22 / km) +64m 4:14 / km
shoes: Nike Pegasus 33 1216

Another run with Charlie. We've both decided that maybe we are doing these runs a little too fast... especially after the past few days!

Might have been convinced to run a 5000m track race in a few weeks' time... bonus is that it might get me flown back to London to compete for my club after that...

Tuesday Aug 1, 2017 #

6 PM

Running warm up/down 17:53 [3] 4.14 km (4:19 / km) +22m 4:13 / km
shoes: Nike Pegasus 33 0317

Running warm up/down 10:18 [3] 0.78 km (13:10 / km) +16m 11:59 / km
shoes: Nike Pegasus 33 0317

Running intervals 34:50 [3] 5.4 km (6:27 / km) +3m 6:26 / km
shoes: Nike Pegasus 33 0317

5 x (500+300)

500m on 1:23-25
300m on 45-46

Rest in between each was around 90 and rest between sets was 2:00.

Feeling yesterday, but good to get the strength going again!

Running warm up/down 20:21 [3] 4.08 km (4:59 / km) +14m 4:54 / km
shoes: Nike Pegasus 33 0317

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