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Training Log Archive: MCrone

In the 7 days ending Feb 12, 2011:

activity # timemileskm+mload
  Running2 1:12:54 9.94(7:20) 16.0(4:33) 151258.7
  Trail Running1 41:30 5.59(7:25) 9.0(4:37)166.0
  Strength2 25:0075.0
  Orienteering2 20:57 2.98(7:01) 4.8(4:22)28 /29c96%62.8
  Total7 2:40:21 18.52 29.8 15128 /29c96%562.5

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SuMoTuWeThFrSa

Friday Feb 11, 2011 #

Running race 39:59 [4] 10.0 km (4:00 / km) +151m 3:43 / km
ahr:181 max:190 shoes: Asics Gel-DS Sky Speed

Woohoo. New PB. Wasn't planning to run hard, but after front loading with Nic we were in a nice position. Ran with Nic for the first while and then went on my own.

1 4:02,7
2 4:01,8
3 4:17,8 (I attribute this to getting water in my nose)
4 4:01
5 and 6 8:00,9
7 and 8 8:05,3 (not bad considering the hill)
9 3:53,5
10 3:37,1

Had to gun the last 150m or so and just ended up making the time. Felt good and I do think that I could have pushed harder.
C • Nice one! 4

Thursday Feb 10, 2011 #

Running warm up/down 14:39 [3] 3.2 km (4:35 / km)
shoes: Asics Gel-DS Sky Speed

Running intervals 18:16 [3] 2.8 km (6:31 / km)
shoes: Asics Gel-DS Sky Speed

7 x 400

1:17,9
1:18,2
1:16,8
1:17,6
1:20,5
1:18,3
1:18,2

Wednesday Feb 9, 2011 #

Trail Running 41:30 [4] 9.0 km (4:37 / km)
ahr:172 max:183 shoes: Montrail Rockridge

Felt really hard, but I was able to finish the run without dying. Not too far off my normal pace either. Hopefully I am getting back into things. Track session with Garry tomorrow.

Tuesday Feb 8, 2011 #

Strength 15:00 [3]
(rest day)

Unplanned rest day. Was just about to go out for my hill runs when it began to pour with rain.

Monday Feb 7, 2011 #

Event: Gauteng Schools League 1
 

Strength 10:00 [3]

2 PM

Orienteering race 11:06 [3] *** 2.5 km (4:26 / km)
spiked:16/17c shoes: Montrail Rockridge

3 PM

Orienteering 9:51 [3] *** 2.3 km (4:17 / km)
spiked:12/12c shoes: Montrail Rockridge

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