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Training Log Archive: MCrone

In the 7 days ending Dec 18, 2010:

activity	#	time	miles		km		+m	load
Running	7	3:08:45	24.43	(7:44)	39.32	(4:48)	180	597.9
Trail Running	1	45:00	5.59	(8:03)	9.0	(5:00)		135.0
Strength	3	37:00						111.0
Total	9	4:30:45	30.02		48.32		180	843.9

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Saturday Dec 18, 2010 #

Running (Recovery Run) 42:21 [3] 8.2 km (5:10 / km)
ahr:149 max:171 shoes: Asics Gel-DS Sky Speed

Strength 7:00 [3]

Thursday Dec 16, 2010 #

2 PM

Running (Easy) 14:46 [3] 3.4 km (4:21 / km)
ahr:153 max:169 shoes: Asics Gel-DS Sky Speed

Running intervals 16:30 [3] 2.4 km (6:52 / km)
ahr:161 max:181 shoes: Asics Gel-DS Sky Speed

73,8 (161/153)
76 (165/153)
74,7 (166/156)
76 (167/156)
76 (167/160)
75,7 (169)

6 x 400 m

Cancelled the trail run again because it was pouring this morning. Shins were hurting a bit so it is a good thing that tomorrow is a rest day. Was considering making today a rest day because I thought that the gym would be closed, considering that it is a public holiday here, but when I phoned they were actually open so I thought it best to do my session today. I think that it is mentally better to go into a day knowing that it is your rest day, rather than switching your rest day with another day because you were unable to train.

3 PM

Running (Easy) 9:20 [3] 2.0 km (4:40 / km)
ahr:168 max:178 shoes: Asics Gel-DS Sky Speed

Wednesday Dec 15, 2010 #

Running (Easy) 17:03 [3] 4.0 km (4:16 / km)
ahr:151 max:172 shoes: Asics Gel-DS Sky Speed

Went to the gym and it was closed so I can't do my track session today. Will still do the strength a little later though. Rain dampened plans to go to Klipriviersberg with Garry so we will probably go to Emmies tomorrow morning if the hope that it won't be raining.

Probably works into my favour to try and get a bit of a taper effort before sprint cup, so not too stressed to swap today with my rest day on friday, the track session is usually quite easy compared to the hills that I do on tuesdays.

6 PM

Strength 15:00 [3]

Tuesday Dec 14, 2010 #

5 PM

Running (Easy) 16:35 [3] 3.54 km (4:41 / km)
ahr:148 max:168 shoes: Asics Gel-DS Sky Speed

Running hills 16:15 [4] 3.15 km (5:10 / km) +180m 4:01 / km
ahr:158 max:180 shoes: Asics Gel-DS Sky Speed

4 x 2 minutes

Avg HR:
164/149
166/152
167/152
167

Was feeling quite weak before I started this but it still went well. I did shorten my second easy run and I wasn't going very fast. Looking forward to the ever elusive rest day, but the next two days' training shouldn't be too heavy. Can't wait for Sprint Cup on sunday to see if the training is paying off.

Running (Easy) 11:00 [3] 2.05 km (5:22 / km)
ahr:156 max:170 shoes: Asics Gel-DS Sky Speed

Monday Dec 13, 2010 #

3 PM

Running (Easy) 19:39 [3] 4.58 km (4:17 / km)
ahr:153 max:170 shoes: Asics Gel-DS Sky Speed

Running (Tempo) 15:26 [4] 4.0 km (3:52 / km)
ahr:176 max:186 shoes: Asics Gel-DS Sky Speed

Strength 15:00 [3]

4 PM

Running 9:50 [3] 2.0 km (4:55 / km)
ahr:158 max:171 shoes: Asics Gel-DS Sky Speed

Home from gym.

Sunday Dec 12, 2010 #

8 AM

Trail Running (Emmarentia) 45:00 [3] 9.0 km (5:00 / km)
ahr:157 max:173 shoes: Montrail Rockridge

Went running with Garry. Felt a bit slow, my HR wasn't very high but at times my legs were just not very happy.

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