Training Log Archive: MCrone

This session was a variety of exercises. We did an exercise and then jogged to a tree and back, we were in two groups so we did the exercise until the other team got back from jogging.

Shuffling, squat jumps, bridge, side bridge, hopping. Idea of this session is to keep yourself at a relatively high heart rate for a long period of time (metabolic). Wasn't too bad, no niggles from last week or yesterday.

I might call this more of a circuit and the other one more metabolic. Started off with running with resistance bands. Then moved onto the circuit (all for 1 minute): Battle ropes, push ups, squats with 10kg, two arm/shoulder exercises with 8kg kettlebells, shoulder press with 10kg, sit ups with 10kg weight in pairs, squats with 10kg weight in pairs. We changed the pushups to a few other things. Circuit x 4.

Then we had a "fun" tug of war. We initially went up against each other. Then we went up against the racquet sports and finally against the american football. Our team won against all of them :P, was quite demotivating for the american football team ;).

Nice stretch afterwards. I might be in pain tomorrow (strength in the gym and then a sprint session in the afternoon).

Event: SAX Urban Event
 

After an hour and a half of public transporting it out of the city I arrived in Canterbury. Happened to meet a few orienteers on the train (the one guy had given an event advisers course in Cape Town).

Started off well but I must say that 10km of orienteering in a city is pretty hard work. Definitely not used to it. Courses were alright, could have had a bit more route choice and they could have been a bit more creative with regards to crossing points of the railway. Good day out and a nice walk around looking at the village (city?).

C • Events link 1

15 km of walking around today.

T test followed by some intervals (~1300 m, ~1000m and ~750m I think). There was a guy from the running club today, a PB of *cough* 13:33 for 5000m *cough*. Needless to say I was no longer the fast runner :P. Nice session and a good stretch afterwards. Hurting quite a bit from yesterday.

Times were actually quite quick after measuring the distance.
1300: 4:49 [3:42/km] (showed us the route), 3:50 [2:56/km]
1000: 3:00, 2:52
750: 2:14 [2:58/km], 2:10 [2:53/km]

Loads of rest in between waiting for everyone else. I'm definitely enjoying this sea level thing.

C • Finally some proper trainin... 2

11 km of walking today.

Had a sprint session for the pre season training. Nice dynamic warm up followed by a yoyo test (like bleep but with a sprint and then back peddle). I lasted the longest... But there wasn't much competition because it seems that I joined the field sports group instead of the endurance one... Followed this with some sprint drills.

Good cool down and another session this afternoon.

Long flights to get to London so decided not to go for a run. Planning to join the imperial pre-season training tomorrow.