Training Log Archive: MCroneIn the 7 days ending Mar 24, 2012:
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Saturday Mar 24, 2012 #
Running 26:11 [3] 6.0 km (4:22 / km)
shoes: Nike Pegasus 28
Thursday Mar 22, 2012 #
Running 1:00:00 [3]
shoes: Inov8 Flite 195
A lot of stretching.
15 minutes warm up.
400 x 2 (58)
200 (26)
300 (43)
200 (28)
Pulled out on the 400m time trial at the end (at the 300m mark) because my left gastrocnemius was starting to cramp...
Rest day tomorrow!
15 minutes warm up.
400 x 2 (58)
200 (26)
300 (43)
200 (28)
Pulled out on the 400m time trial at the end (at the 300m mark) because my left gastrocnemius was starting to cramp...
Rest day tomorrow!
Wednesday Mar 21, 2012 #
Running race (Nike Run Jozi) 39:49 [3] 10.5 km (3:48 / km)
shoes: Nike Pegasus 28
Has to be one of the most amazing races that I have ever done. Running through the city at night with people shouting your name and cheering you on. It was much more than just a race.
Started off quite hard but had to weave through a lot of people, was only really able to step it up at around 2,5km or so. Quite a few long hills that killed me a little bit. Passed Nathan at the 6km. Seemed a bit longer than 10km and there were 2 8km marks...
4km : 16:26
5km : 19:08
6km : 23:03
8km : 32:30
10.5km : 39:49
Overall a really fantastic race. So glad that I did it. Also a new PB for me.
"This Day, I Made History, I Was One Of 10 000 Athletes That Ran For My Right To Run Free. - 21.03.2012"
Started off quite hard but had to weave through a lot of people, was only really able to step it up at around 2,5km or so. Quite a few long hills that killed me a little bit. Passed Nathan at the 6km. Seemed a bit longer than 10km and there were 2 8km marks...
4km : 16:26
5km : 19:08
6km : 23:03
8km : 32:30
10.5km : 39:49
Overall a really fantastic race. So glad that I did it. Also a new PB for me.
"This Day, I Made History, I Was One Of 10 000 Athletes That Ran For My Right To Run Free. - 21.03.2012"
Tuesday Mar 20, 2012 #
Running 1:15:00 [3]
shoes: Inov8 Flite 195
500m (82)
400m (62)
300m x 4 (40-42)
200m (26)
Some good warming up and warming down. Strides and some stretches.
Taking the Nike race tomorrow night as a really run race.
400m (62)
300m x 4 (40-42)
200m (26)
Some good warming up and warming down. Strides and some stretches.
Taking the Nike race tomorrow night as a really run race.
Monday Mar 19, 2012 #
Running race (Time trial 1) 9:52 [3] 3.0 km (3:17 / km)
shoes: Inov8 Flite 195
Started rather conservatively with a 76 first lap instead of the usual 68. Kept trying to run 78s (which is remarkably difficult to get right). Was really battling to see with the fading light.
Not a bad place to start, but from my kick at the end I could have gone quite a bit harder. Need to include a tempo run every week to get used to the intensity. Haven't done any long speed at all, so that should improve when cross country starts (I think quite soon).
Became more of a tactical time trial where I was trying to pace myself correctly, rather than an overly competitive one. Tim right on my should until the last 300m (when I kicked). Enjoyed Jeremy's comment when he started running the last lap with me. We were about to hit the 300m and he is asking me "So when are you going to go?" And then I immediately picked up the pace and just heard "Now I see".
Last 200m split of 32 seconds.
Not a bad place to start, but from my kick at the end I could have gone quite a bit harder. Need to include a tempo run every week to get used to the intensity. Haven't done any long speed at all, so that should improve when cross country starts (I think quite soon).
Became more of a tactical time trial where I was trying to pace myself correctly, rather than an overly competitive one. Tim right on my should until the last 300m (when I kicked). Enjoyed Jeremy's comment when he started running the last lap with me. We were about to hit the 300m and he is asking me "So when are you going to go?" And then I immediately picked up the pace and just heard "Now I see".
Last 200m split of 32 seconds.
Sunday Mar 18, 2012 #
Orienteering 30:44 [3]
shoes: Inov8 Roclite 285
1: Under ran it. Was looking at some of the significant trees closer to the river. So spent some time faffing around there.
2: Again wasn't spot on, spent some time looking and couldn't really read the vegetation properly.
7: Map seems a little off in this area, shape of the earth wall doesn't seem to be quite like that.
11: Real problems here. First read foot of crag, which ended up being on top of the crag. Should have used the significant trees more here.
17: Map was wrong here, so control was in the wrong place when trying to use the ditch as a waypoint.
18: Should have gone on the road, not sure what possessed me... lost a lot of time as I went too far east and had to relocate. Really silly mistake.
Not my idea of a short course event. Definitely more of a middle distance. Looking forward to the fast stuff.
2: Again wasn't spot on, spent some time looking and couldn't really read the vegetation properly.
7: Map seems a little off in this area, shape of the earth wall doesn't seem to be quite like that.
11: Real problems here. First read foot of crag, which ended up being on top of the crag. Should have used the significant trees more here.
17: Map was wrong here, so control was in the wrong place when trying to use the ditch as a waypoint.
18: Should have gone on the road, not sure what possessed me... lost a lot of time as I went too far east and had to relocate. Really silly mistake.
Not my idea of a short course event. Definitely more of a middle distance. Looking forward to the fast stuff.