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Training Log Archive: NcGlovin25

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Running17 10:42:01 70.09(9:10) 112.8(5:41)
  Orienteering1 33:28 1.55(21:33) 2.5(13:23)
  Total18 11:15:29 71.64(9:26) 115.3(5:52)

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Monday Jan 31, 2011 #

5 PM

Running (Long Run) 1:38:04 [4] 18.2 km (5:23 / km)
ahr:159 max:172 shoes: Nike Zoom Vomero+ 5

Sunday Jan 30, 2011 #

7 AM

Running (Long Run) 1:22:30 [4] 15.2 km (5:26 / km)
ahr:161 max:175 shoes: Nike Zoom Vomero+ 5

15.2 km is the furthest I have ever run. It was a great run and I felt strong throughout the run.

Friday Jan 28, 2011 #

5 AM

Running (Short Run) 9:51 [4] 2.0 km (4:56 / km)
ahr:154 max:166 shoes: Nike Zoom Vomero+ 5

A Friday run to get me in the mood for the weekend.

Thursday Jan 27, 2011 #

5 PM

Running (Short Run) 53:12 [3] 9.8 km (5:26 / km)
ahr:173 max:180 shoes: Nike Zoom Vomero+ 5

I had a great run around Woodmead after work with Stijn. It is much better running for an hour than spending that time sitting in traffic.

Wednesday Jan 26, 2011 #

5 AM

Running (Short Run) 8:43 [4] 2.0 km (4:22 / km)
ahr:163 max:179 shoes: Nike Zoom Vomero+ 5

Tuesday Jan 25, 2011 #

4 PM

Running (Short Run) 20:07 [3] 4.2 km (4:47 / km)
ahr:153 max:175 shoes: Nike Zoom Vomero+ 5

Monday Jan 24, 2011 #

5 AM

Running (Short Run) 38:41 [3] 6.0 km (6:27 / km)
ahr:143 max:170 shoes: Nike Zoom Vomero+ 5

The training schedule is starting to heat up. I will have to run at least 6 km a day in order to maintain the required weekly mileage.

Sunday Jan 23, 2011 #

9 AM

Orienteering (Short Course) 33:28 [3] 2.5 km (13:23 / km)
ahr:138 max:164 shoes: Nike Zoom Vomero+ 5

The first introductory Orienterring short course for the year was at the Joburg Zoo. Ang, Heather and I were in a team. It was very chilled. We stopped to look at the animals along the way.

Saturday Jan 22, 2011 #

3 PM

Running (Long Run) 1:02:43 [3] 10.5 km (5:58 / km)
ahr:168 max:180 shoes: Nike Zoom Vomero+ 5

My legs feel stronger now than when I started training. I look forward to the next few weeks when the long runs exceed 20 km.

Friday Jan 21, 2011 #

6 PM

Running (Short Run) 25:00 [3] 4.5 km (5:33 / km)
shoes: Nike Zoom Vomero+ 5

The usual short run.

Wednesday Jan 19, 2011 #

6 PM

Running (Short Run) 9:10 [4] 2.0 km (4:35 / km)
shoes: Nike Zoom Vomero+ 5

Did a quick 2 km at the gym on the treadmill instead of the dreadhill (dreaded hill)!

Tuesday Jan 18, 2011 #

5 AM

Running (Short Run) 19:00 [3] 3.0 km (6:20 / km)
shoes: Nike Zoom Vomero+ 5

The same procedure as yesterday (not the same procedure as every year James!).

Monday Jan 17, 2011 #

Running (Short Run) 21:00 [3] 3.0 km (7:00 / km)
shoes: Nike Zoom Vomero+ 5

My legs were still recovering from Sunday's long run so took a chilled 3 km run. This week is a rest week so I will be taking it easier than usual.

Sunday Jan 16, 2011 #

9 AM

Running (Long Run) 1:28:00 [3] 13.5 km (6:31 / km)
shoes: Nike Zoom Vomero+ 5

The long run was quite pleasant until it started raining for the last 3 km.

Friday Jan 14, 2011 #

6 PM

Running (Short Run) 25:00 [4] 4.5 km (5:33 / km)
shoes: Nike Zoom Vomero+ 5

I did 4.5 km's on the treadmill at the gym in order to give my legs a break from the impact sustained from road running. I varied the speed between 8 km/h and 15 km/h.

Thursday Jan 13, 2011 #

5 AM

Running (Short Run (High intensity) 20:30 [4] 4.2 km (4:53 / km)
shoes: Nike Zoom Vomero+ 5

I tried the 4 km route (which will now be known as the "Stairway to Heaven" due to the tough hill that levels out once you pass the Catholic Church in Malvern). I tried to do it under 20 minutes again but just fell short. An additional 2 km/h doesn't seem so bad on paper but the bucket of sweat that drenched my shirt will beg to differ.

Wednesday Jan 12, 2011 #

6 PM

Running (Short Run) 20:30 [4] 4.2 km (4:53 / km)
shoes: Nike Zoom Vomero+ 5

Up until now my short runs have been taken at average pace. I feel like I can run at about 10km/h quite comfortably but now want to give myself a challenge. I tried my usual 4km route (which normally takes me 24 minutes or 10 km/h) with the goal of doing it under 20 minutes to get my average speed up to 12 km/h. I just missed the 20 minute mark by about 30 seconds so I have something to work on. I also need to to get a stop watch to make my time more accurate.

Tuesday Jan 11, 2011 #

5 AM

Running (Short Run) 40:00 [2] 6.0 km (6:40 / km)
shoes: Nike Zoom Vomero+ 5

I went on a short run with one killer of a hill. Otherwise, it was quite an easy run. My training consists of one long run plus a number of short runs per week. I will try and do my long run on the weekend.

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