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Training Log Archive: MCrone

In the 7 days ending Dec 1, 2012:

activity # timemileskm+mload
  Running5 4:26:00 32.31(8:14) 52.0(5:07)798.0
  Trail Running2 1:41:59 11.37(8:58) 18.3(5:34) 118306.0
  Total6 6:07:59 43.68(8:25) 70.3(5:14) 1181103.9

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Saturday Dec 1, 2012 #

Trail Running race (Energizer Night Race) 35:59 [3] 9.3 km (3:52 / km) +118m 3:38 / km
shoes: Inov8 Roclite 285

Good start to the race, was in first until around the 1500m mark. Was then passed by two guys on a mission (think that they finished 4 minutes ahead of me). Very windy single track where it was very easy to lose your way. Also lots of hills. Was passed on the hill up to the half way point but I seemed to pull away from him on the downhill single track. I tried to look behind me every now and then to see whether he was catching me but he didn't seem to make a move. So 3rd was my final result which I am rather happy with. With the reputation of this race I didn't expect much (there is usually a lot of prize money so some of the Nedbank runners come just to get the money). Was a pleasant surprise :).

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Note

So a 70km week done. Now an easier 60km week next week as I slowly build my way up to 100km. I didn't do this last year and it tends to show in the second race on any particular day (e.g. sprint cup, final at WOC). I just don't have the strength and fitness to perform well twice on the same day so I am hoping to change that.
C • Trail Run 1

Thursday Nov 29, 2012 #

Running intervals 35:00 [3] 4.0 km (8:45 / km)
shoes: Nike Pegasus 28 0512

10 x 400m
63-67

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512

Strides
Warm up/down

Wednesday Nov 28, 2012 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512

Tuesday Nov 27, 2012 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Pegasus 28 0512

Running intervals (Fartlek) 45:00 [3] 10.0 km (4:30 / km)
shoes: Nike Pegasus 28 0512

3 minutes on, 90 seconds off.

Heart rate went from 140 to 180 on each interval. Trying out some new ideas for base training.

Monday Nov 26, 2012 #

Running 41:00 [3] 10.0 km (4:06 / km)
shoes: Nike Pegasus 28 0512

Sunday Nov 25, 2012 #

Trail Running (Linksfield Ridge) 1:06:00 [3] 9.0 km (7:20 / km)
shoes: Inov8 Roclite 285

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