Sunday Sep 17 |
 | Running warm up/down 50:00 [2] 8 km (6:15 / km) | |
| shoes: Brooks Racer ST |
| Warm-up and cooldown for Canberra Times Fun Run. Stomach not great before race and VERY bad after race. Felt pretty good on the warm-up but not jumping out of my skin like I had been earlier in the week and last week. |
| Running race (Canberra Times Fun Run) 34:22 [5] 10 km (3:26 / km) vdot: 62.0 | |
| shoes: Brooks Racer ST |
| Misjudged fitness of some guys I was racing with, DaveO and Scotty were both running faster than I expected. As a result i mistakenly thought 1. DaveO should be running around the same pace as me and 2. Scotty would be running slower than I would want to. I'll write down some splits but the km markers were dodgy:
3'05 (oops, 3'10 would have been better)
3'23 (that's better except it was more like 1.05km)
3'10 (bugger, I'm in trouble - 9'39 for 3km)
7'44 for next 2km - shit!
3'32
3'33
3'24 (leading female caught me better get my arse in gear)
6'27 last 2km, big kick from 500m to go
Shit race, atrocious pacing, will do better next time (ACT 10000m champs? - should be easier to get pacing right on the track) |
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| C • davo 2 |
Friday Sep 15 |
| Running (Mullie run) 50:00 [3] 10 km (5:00 / km) | |
| shoes: Nike Structure Triax 9 |
| Found the link from G to Mullies with Kez, nice run on the trails, can't wait to explore the area further! Felt pretty good, hoping for big things on Sunday! |
Thursday Sep 14 |
| Running (Fitsense Coaching) 45:00 [3] 6 km (7:30 / km) | |
| shoes: Nike Structure Triax 9 |
| Normal warm-up, drills then 4 x (30 hard, 30 float, 30 hard, 30 float) with 2 min walk/jog recovery. Last session for the guys before the Canberra Times so just wanted to get their legs turnign over without creating much fatigue. |
Wednesday Sep 13 |
| Running (CTFRTP) 45:00 [2] 8 km (5:38 / km) | |
| shoes: Nike Structure Triax 9 |
| Last training session for the Canberra Times Fun Run Training Program. Did a longer than usual warm-up and cool down jog and normal warm-up drills. Session was 5 x 1min hard 2 min easy, pretty cruisy, just getting their legs turning over before the race on Sunday. A few were interested in starting with the Fitsense Running Group now that the Canberra TImes Program was finished. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Silva K120 |
| Warm-up and cool-down for night orienteering from the back of CSIRO at Black Mtn. |
| Orienteering intervals (night orienteering) 43:17 [5] 7 km (6:11 / km) +380m 4:52 / km | |
| shoes: Silva K120 |
| Night orienteering intervals around Black Mtn with Kez, Shep, Hoggster, Tom LS, Danger, Anna, Jo, Miss Jones and Frogga. Each interval started with a hard uphill effort to the start point and then 3-4 legs followed by a recovery while everybody regrouped. On the first interval I got caught up in what everybody else was doing and didn't follow my instincts. If I kept doing that i was going to be running at the back following everybody else's lights for the rest of the night so i tried to concentrate more on doing my own thing and enjoyed myself a lot more. Frogga ran around behind us picking up all the little reflectors, great training mate, thanks! |
Tuesday Sep 12 |
| Running warm up/down 40:00 [2] 6 km (6:40 / km) | |
| shoes: Nike Zoom Elite |
| Warm up around the Australian Mint Ovals with Kelly. Felt a bit sore from sprints last night. |
| Running intervals (3 min efforts) 20:00 [5] 5 km (4:00 / km) | |
| shoes: Nike Zoom Elite |
| 5 x 3min efforts around the Mint ovals with 1 min recovery between each. Kelly did 5 x 2min with 2min recoveries so we started each effort together. For some reason Kelly felt the need to cut all the corners despite running just as fast as me so I found myself working really hard to try and catch up. The first couple were probably a bit fast, plus I felt a bit crap before we started so the last 3 were really tough. I still got around the loop all 5 times within 5-10 seconds or the first efforts I just felt worse and worse for each one. |
Monday Sep 11 |
| Running (Fitsense Coaching) 55:00 [3] 9 km (6:07 / km) | |
| shoes: Brooks Adrenaline - 2 pairs |
| Warm-up, drills and then 5km around the bridges tempo run. Small turnout but a pretty good pace for the loop (about 20 minutes). Struggled to keep up on the warm-up so must have had a good week of training last week! |
| Running (sprints) 1:00:00 [3] 8 km (7:30 / km) | |
| shoes: Nike Structure Triax 9 |
| Warm-up jog around Bruce Ridge and the track, warm-up drills, speed drills, 4 x 100m sprints and then cool down. Managed to keep ahead of Kel on the sprints btu found it tough, especially on the last one when i was getting a bit tired. |