Training Log Archive: ShmintyIn the 7 days ending Jan 29, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 29, 2017 #
Running 19:50 [1] 4.01 km (4:57 / km)
shoes: Karrimor Road 2
Running 17:25 [1] 3.0 km (5:48 / km)
shoes: Karrimor Road 2
Orienteering 20:54 [4] 4.31 km (4:51 / km)
shoes: Asics
Johannesburg
Nice area! Lost a bit in the woods and on slope at end.
Map https://www.facebook.com/trolbelgium/posts/1851108...
Splits http://www.attackpoint.org/racesplits.jsp/race_233...
Running 28:24 [2] 4.07 km (6:59 / km)
shoes: Karrimor Road 2
Running 49:27 [2] 10.19 km (4:51 / km)
shoes: Karrimor Road 2
Saturday Jan 28, 2017 #
Running 30:54 [1] 6.1 km (5:04 / km)
shoes: Karrimor Trail
Running 20:51 [1] 4.18 km (4:59 / km)
shoes: Karrimor Road 2
Drills 10:00 [1]
Running 8:01 [5] 3.0 km (2:40 / km)
shoes: Karrimor Road 2
On the tartan track - Kenneth McArthur Stadium
Felt reasonably good. Changed shoes for last set.
48, 48, 49, 48, 48
48, 46, 47, 47, 47
48, 46, 46, 47, 47
Running 3:57 [5] 1.5 km (2:38 / km)
shoes: Asics
Running 22:59 [2] 4.07 km (5:39 / km)
shoes: Karrimor Road 2
Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Karrimor Road 2
Friday Jan 27, 2017 #
Running 1:35:10 [2] 20.59 km (4:37 / km)
shoes: Karrimor Trail
Running 26:04 [1] 5.13 km (5:05 / km)
shoes: Karrimor Trail
Thursday Jan 26, 2017 #
Running 49:22 [1] 10.0 km (4:56 / km)
shoes: Karrimor Road 2
Running 19:39 [1] 4.01 km (4:54 / km)
shoes: Karrimor Road 2
Running 20:06 [4] 6.0 km (3:21 / km)
shoes: Karrimor Road 2
On dirt roads where we were yesterday.
Running 19:37 [2] 4.11 km (4:46 / km)
shoes: Karrimor Road 2
Wednesday Jan 25, 2017 #
Running 1:00:01 [1] 12.48 km (4:49 / km)
shoes: Karrimor Trail
Strength and Conditioning 35:00 [1]
Running 1:00:01 [2] 14.5 km (4:08 / km) +115m 3:59 / km
shoes: Karrimor Trail
Took a while to warm up but felt good in the last half.
5x15s at end
Tuesday Jan 24, 2017 #
Running 29:36 [1] 6.06 km (4:53 / km)
shoes: Karrimor Road 2
Running 20:01 [2] 4.25 km (4:43 / km)
shoes: Karrimor Road 2
Drills 15:00 [0]
Running 17:29 [5] 6.0 km (2:55 / km)
shoes: Karrimor Road 2
'With' Oystein, Yannick and 2 Danish runners (including a Steeplechaser from the Olympics last year).
Round the grass 1km loop at the Uni, watch measured it a bit long but I take the lap time.
So Sunday was one of the hardest sessions I've run and today felt like one of the easiest! Plus I was running faster average pace on these ks than those 600s... Adjusting to the new surroundings, easier couple of days or the cloudy skies with lower temp today.
2.59
2.58
2.55
2.55
2.53
2.49
Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Karrimor Road 2
Running 23:14 [1] 4.17 km (5:34 / km)
shoes: Karrimor Road 2
Monday Jan 23, 2017 #
Running 55:52 [2] 12.19 km (4:35 / km)
shoes: Karrimor Trail