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Training Log: MCrone

In the last 7 days:

activity # timemileskm+m
  Running5 4:32:58 36.91(7:24) 59.39(4:36) 352
  Orienteering1 1:08:48 7.17(9:36) 11.53(5:58) 183
  Circuit1 33:59 0.22(2:34:56) 0.35(1:36:16)
  Total5 6:15:45 44.29(8:29) 71.28(5:16) 534
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Wednesday Aug 16 #

5 PM

Running 48:22 [3] 11.18 km (4:19 / km) +70m 4:12 / km
shoes: Nike Pegasus 33 0317

Quick run with Andi and Charlie. Charlie and I are racing 5000 m races this weekend (mine is slightly less serious than his is). I told Phil that I'm just aiming to go for the win, running tactically, rather than going for any kind of PB (although this is my first track race anyway...).

Tuesday Aug 15 #

6 PM

Running 18:30 [3] 4.2 km (4:24 / km) +26m 4:16 / km
shoes: Nike Pegasus 33 0317

Running warm up/down (Drills) 8:39 [3] 0.9 km (9:35 / km)
shoes: Nike Pegasus 33 0317

Running intervals 26:57 [3] 5.65 km (4:46 / km) +2m 4:46 / km
shoes: Nike Pegasus 33 0317

12x300

First hundred at 1500m pace (0:16), second at 3000m pace (0:18) and then the last hundred at 1500m pace again.

Bit faster than I should have been going. Intervals were 48-50. Rest was 90 (meant to be fully recovered but might have been a bit short). Active recovery between intervals.

Running 21:29 [3] 4.05 km (5:18 / km) +21m 5:10 / km
shoes: Nike Pegasus 33 0317

Monday Aug 14 #

5 PM

Circuit 33:59 [3] 0.35 km (1:36:16 / km)

Running 48:42 [3] 11.27 km (4:19 / km) +70m 4:11 / km
shoes: Nike Pegasus 33 1216

Much bigger crowd (6 people) this evening (maybe Charlie and I have groupies!). Liam is coming back from injury, but he was still keen to have the odd fartlek. Very cool vibes. Everyone seems to be leaving Imperial though so I don't feel so bad that I am leaving too. Two weeks to a completely different country!

Sunday Aug 13 #

10 AM

Orienteering 1:08:48 [3] 11.53 km (5:58 / km) +183m 5:32 / km
shoes: Nike Pegasus 33 0317

Test running the London City Race with Conor. The Barbican definitely lives up to the hype...

Running 1:00:01 [3] 12.63 km (4:45 / km) +143m 4:30 / km
shoes: Nike Pegasus 33 0317

Run back from the Barbican with Conor. Watched the winning women's race walker beat the world record on the Royal Mile (race walking is still not a sport). Nice day out!

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.

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Training Targets

Jan 1 – Dec 31 (365d)
Running 3000km
actual:1381km46%
projected:2201.1km73%

Jan 1 – Dec 31 (365d)
Orienteering 500km
actual:414.3km82%
projected:660.4km132%

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