Training Log Archive: kezza

OY 3 @ kholo hills - red 1
pretty physical and hilly course. fairly clean run when it was possible to run otherwise it was a scramble up or slide down the hills. lost a minute or two at 4 (parallel error) and 5 mins at 15 (lost concentration and ran up a creek that was 90deg off). tried to push the last loop (15 on) so i could get back under 10min/km. havent been over 10min/km for a reasonable run in ages and i dont wanna start now.

saturday morning run from slaughter falls.
summit track up to the lookout (pretty painful way to start), along the top past channel 9, highwood rd track, moggill rd track, moggil rd, payne rd, some backstreets to paten rd track, bardon forest, past lances and wendys, shortcut to simpsons rd, then back into slaughter falls. feeling strong right til the end but it was a fairly cruisey run.

went out to flagstone to help mat and ruth tape/check control sites for schools champs. nothing too strenuous but tried to keep a decent speed between controls. ended up spending a fair bit of time getting it perfect and putting a tape there.

arvo ride into the city via anzac pk, corodrv, southbank, botanic gardens and home via the freeway.

longish arvo/evening run into the city via servo, anzac pk (10.35), sylvan rd, coro drv. went as far as the gate thingy under the queen st bridge. home along coro drv (did time trial - see below) then moggil rd.

total time and dist was 74min for 17km (4:21min/km) so decent pace. arches started to rub a bit but nothing serious. felt strong right till the end which was good.

coro drv time trial
the start of this was really slow. legs were feeling a bit heavy and had a bit of a shoulder stitch thingy and hr was sitting 169-172 until oxleys (~4:30). gritted the teeth and pushed through it

then something clicked and things were fine. wierd... after that it was fast. picked up the pace and brought it home strong. even had enough for a kick at the end to get the hr over 180 (normally never goes over 180). still 17secs of p.b. but not a bad effort.

up @ 5am to knock of some assignment. finished early so went for a run before uni. round servo then anzac pk. came home via hillsdon rd and old place. 4.25 to servo, 11.05 to anzac pk, out of bush at 28mins. didnt attack the hills but didnt cruise either. hit 174 three of four times

fairly short but sharp gym sesh in uni break. 10min (2.25km) on the rowing machine then 20-25mins on the weights. kept it short so i got a bit of energy left in the tank for this arvo.

to taringa track and back. about 3km (8mins) each way.

fairly light track sesh. 5min warm up followed by 5x 200m with 200 jog recovery. should have done more. the 5 ints took about 8.30

really tired and lethargic today.fell asleep on the spare bed and woke up 4 hours later still feeling really tired. fairly big week uni-wise so prob wont get as much training done as i would like to.

well the results for easter are officially in.
seems i broke the rules (rule 20.10 to be precise - Competitors who loose their control card shall be disqualified). my view is that the orgainisers did the right thing rule wise so no hard feelings, im just putting it down to bad luck on my part.

good news is they were able to retrieve my split times from the boxes to confirm what i already knew; i was building up to a reasonable run at that stage. seems i always start out slowly in classics and start to wind it up after a control or two (i made a concious decision befor the race to do this). split times are below.

split time, (position); total time, (total position);
3.04 (8); 3.04 (8);
4.05 (6); 7.09 (4);
4.36 (2); 11.45 (3);
2.14 (1); 14.31 (3);
0.51 (1); 15.22 (3);
3.44 (8); 19.06 (2).

they are gunna treat it as a legitimate run from the selection point of view which makes me even more disappointed i cruised the course/gave up after the incident. spose i will know better for next time hey. overall easter result would have put me in 4th (55secs off 2nd).

getting an official result would have been good but i can live with it this way.

C • Lost Card... 4

monday intervals @ uq
i use the term "intervals" very loosely. it was actually just 2 slow jogs. got the shits with my maths assignment so went for a run right round the outside of the uni (23.30 ~5km ahr151). ran with michelle round the river then the lake then across the bridge (26min ~4km ahr144). really tired lately and no energy to get up and train but i seem to be able to handle steady runs.