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Training Log Archive: MCrone

In the 7 days ending Aug 12:

activity # timemileskm+m
  Running5 4:26:18 36.37(7:19) 58.53(4:33) 208
  Circuit1 34:53 0.22(2:35:31) 0.36(1:36:38) 86
  Total5 5:01:11 36.6(8:14) 58.9(5:07) 294

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Saturday Aug 12 #

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 #

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 #

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 #

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 #

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

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