Friday Nov 30 |
 | Ronning 30:00 [3]6 km (5:00 / km) | |
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| Lake jog |
Thursday Nov 29 |
| Ronning race (ACTVAC Track) 1:20:00 [5]17 km (4:42 / km) | |
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| ACTVAC Track
Only a 1500m race on (4x1500m relay), weather looked dodgy, so I did 15 x 100m in 15sec, 20-25 sec recovery as a warm up. 200m relay leg as warm down.
4 x 1500m relay we were aiming for some sort of Vets record...task looked easy with 4.40 average would get us there. 1st leg did 4.53 with a blown heel (ooopps!!). 2nd leg 4.54 (oooppss!!). 3rd leg looking better with 4.41. I had only a ballpark concept of how fast I needed to run, but with 800m to go I saw the task looked improbable. One lap to go I needed a 62 second to break the record, could only manage a 68. My split 4.31. Fastest run this year.
As a sideline, Scott McTaggart turned up to run with the Vets for the first time. He might bring a few of the Canberra elite along later in the season as well. He paced me over the last 800m in the relay as I had lapped his team just as he was taking the baton. We slowed to a 76 for that third lap split (he was taking it too easy on me, but I got a chance to relax), he definitely helped me get through the last lap quicker.
My body is holding up pretty well now with the XC and track in my legs. When XC finishes I will be pumping out some targeted interval sessions. I expect a big jump in form soon into the New Year. |
Wednesday Nov 28 |
| Ronning 1:02:00 [3]13 km (4:46 / km) | |
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| Jog around the lake |
Tuesday Nov 27 |
| Ronning race 1:10:00 [5]16 km (4:22 / km) | |
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| ACTCCC XC @ Curtin 5k 1630 6th
Same 5 each week fighting out the top places with the odd runner breaking in. Stuey Doyle was marshalling, Craney broke in.
I latched on to Cavuoto from the start. I could tell at 600m it was beyond my lactate means, but stayed committed. A hesitation and wrong turn at a fork cost me a couple of places up the hill. I had far too much lactate in my legs to recover. Losing ground. I needed a downhill. When it came Rohan was on my heels. I allowed him to go to the front and tucked in. It felt too easy, so I started chasing the leaders again. Rohan passed me...same story...Rohan passed me... This time I sat until 500 to go...he outkicked me. Far too good. 1630...second fastest this season. |
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| C • What time 2 |
Monday Nov 26 |
| Ronning 1:00:00 [3]13 km (4:37 / km) | |
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| Jog along the lake then through Acton |
Sunday Nov 25 |
| Ronning race 45:00 [4]10 km (4:30 / km) | |
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| 7km XC race at Majura Pines
Ran at 90% (320s/km). Only collected 14 runners, starting @ 3mins behind the next fastest runner, 38 minutes behind the slowest. 30 seconds faster would have grabbed me another 10 runners, but not up to it today. |
| Ronning 45:00 [3]9 km (5:00 / km) | |
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| Jog through Isaac pines |
Saturday Nov 24 |
| Ronning 1:32:00 [3]17 km (5:25 / km) | |
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| Slow jog on grass at Stromlo with Beautiful and Bella |
Friday Nov 23 |
| Ronning intervals 1:26:00 [5]17 km (5:04 / km) | |
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| Lap of the lake with Beautiful including 5 x 1km intervals 314,312,312,315,321. Tough session for me. Struggled for form on the last one. |
Thursday Nov 22 |
| Note | |
| (rest day) |
| Nothing today. Rain, miserable weather, needed a day off any way, bludger, slack...sensible. |
Wednesday Nov 21 |
| Ronning 20:00 [3]4 km (5:00 / km) | |
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| Slow jog through Fadden Pines |
Tuesday Nov 20 |
| Ronning (ACtXC National Library) 1:00:00 [3]14 km (4:17 / km) | |
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| ActXC 5km 1648 7th
Tried to race a bit more conservative tonight with 5 races in 8 days in the legs and a 10km track race in 2 days time. Felt ok until Stuey Doyle came through us and ramped up the pace. I must have been on my limit as I only lasted 200m. struggled over the last km. only the fear of running a 17+ kept me going.
I really will need a break after Thursday. Might even have a day off.
Did I say it was hot?? Same for everybody though. |
Monday Nov 19 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Hot jog around the lake with Beautiful |
Sunday Nov 18 |
| Ronning race (Stromlo XC Circuit openin) 40:00 [5]9 km (4:27 / km) | |
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| 5Km XC 810/834=1644 4th at the opening of the new surface. three guns rocketed off from the start. worked my way through the field, hit 4th at 1km with Hugh lennon on my heels. Hugh took over at 2km to 3km. i surged setting out after the fading 3rd place getter but couldn't nab him before the line.
Waited around in the heat for the elite men and women races. Inspiring to see folk like troopy, Martin dent etc having a bash on the grass.
What a great facility to have in Canberra. A twisting, gently undulating, multi loop course with loads of distance markers with a golf course standard surface. Might have to get down there and crank out a few intervals.
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| Ronning 48:00 [3]10 km (4:48 / km) | |
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| Waited until the thunderstorms had passed, then out to Isaac pines. Cheered on a couple of stragglers in the triple tri. |
Saturday Nov 17 |
| Ronning 1:38:00 [3]20 km (4:54 / km) | |
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| Jog along Molonglo Gorge with Bella and Beautiful. Beautiful stubbed her toe, blood, guts everywhere. Bella swam in the cool waters or pre Lake Burley Griffin, thus the bacteria in the lake downstream. |
Friday Nov 16 |
| Cycling 25:00 [3]9 km (2:47 / km) | |
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| Nice ride along the lake. Balloons, clear skies, no wind...perfect. |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog by the lake/ANU with Beautiful. |
Thursday Nov 15 |
| Ronning (ACT Vets Track) 1:00:00 [5]15 km (4:00 / km) | |
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| ACT Vets Track
Warm night, had some competition in both 3k and 1500.
3k Led from start until 600 to go. Suffered a bit out front, cracked on the last lap. Fastest time this year on the track, but wasn't a great run. 9.41
Backed up 30 mins later for the 1500. Handicap trophy series race, so everyone is keen on these. I just sat in there behind Colin Farlow, kicked at the last possible moment, 30m to go. Felt like a cheat. Hard fought win in a slow time. 4.41
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Wednesday Nov 14 |
| Cycling 30:00 [3]12 km (2:30 / km) | |
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| Ride to work |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog up Black Mtn around circle loop back down via ANU with beautiful |
Tuesday Nov 13 |
| Cycling 50:00 [3]19 km (2:38 / km) | |
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| Morning ride along the lake from Fyshwick to work |
| Ronning race (ACTXC) 45:00 [5]12 km (3:45 / km) | |
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| ACTXC Weston Park 5k 16.08
Nick Walshe set the early pace before Dean Cavuoto took over at 1k. I hooked onto his wake and sat comfortably through to the turn. At the turn we had 10 seconds on a chasing bunch of Rohan Lowry, Nick and Stuey Doyle. Same top 5 as last week.
I felt the pace slow, but did nothing to force it along, still just sitting there. 1.5km to go and the chasing bunch caught us. The pace lifted about 5 secs per km and I cracked 300m later. I could see the lead swapping up ahead Rohan was dropped then pushed through again. Nick who was leading dropped to 3rd. I just pushed on as best as I could, knocking another 30 sec off from last week.
Now in equal best form with 2000. I have to go back to 1992 for the next level where I did a series of 6 track races in the 1455 to 1528 range at Olympic Park, Melbourne.
If I get to 1540 I will be in quick enough shape to challenge my marathon PB of 2.29. That's the goal.
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Monday Nov 12 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog lake |
Sunday Nov 11 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog at Isaac pines |
| Cycling 1:20:00 [3]30 km (2:40 / km) | |
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| Ride from hotel to wedding aftermath to Chisholm |
Saturday Nov 10 |
| Cycling 1:06:00 [3]28 km (2:21 / km) | |
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| Ride to the wedding of d |
| Ronning 1:33:00 [3]19 km (4:54 / km) | |
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| Jog alog the old railway line at Tuggeranong Pines |
Friday Nov 9 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| Jog around Black Mtn |
Thursday Nov 8 |
| Ronning race (ACT Vets Track) 1:00:00 [5]15 km (4:00 / km) | |
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| Tried to sabotage my 5k effort tonight by trotting through a 2k steeple. Got a hell of a fright on the first water jump when I almost landed on a nude duck frolicking in the tepid waters. Jarred my back. I wasn't very pretty over the sticks, but I got around with soggy shoes. I think I lapped all but one runner.
5k was quicker than 2 days ago, but not quite there yet. Lapped everyone including all the 3km runners.
2k steeple 732...5k 1635 Best time since April 2000. |
Wednesday Nov 7 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog at Isaac Pines with Beautiful |
| Cycling 30:00 [3]13 km (2:18 / km) | |
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| Ride from work to Fyshwick |
Tuesday Nov 6 |
| Ronning race (ACT XC Boathouse) 55:00 [5]12 km (4:35 / km) | |
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| ACT XC Boathouse 16.47 5th
Equals best time at an ACT cross country race since 2000. Happy to be in the 16s again. Did all my work early in the race chasing Dean Cavuoto. Had nothing left in the last 1.5km but kept pushing it.
Will have a crack at 5km in 2 days with the Vets track, so hope for something in the low 16s then. Did 16.09 in April 2000 so will be chasing that one over the next few weeks, aiming for a sub-16 by the end of summer. |
Monday Nov 5 |
| Ronning intervals 40:00 [5]10 km (4:00 / km) | |
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| Run at Isaac pines with Bella incl 3 x 3min, 1 min rec. First interval session Bella has finished without cutting corners, cheating or knocking me over. |
| Ronning 50:00 [3]10 km (5:00 / km) | |
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| Recovery jog with Beautiful and Bella. |
Sunday Nov 4 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog fadden |
Saturday Nov 3 |
| Ronning 1:30:00 [3]18 km (5:00 / km) | |
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| Jog Ainslie/Hackett from Campbell Park with Bella and Beautiful |
| Ronning 10:00 [3]2 km (5:00 / km) | |
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| jog O'Connor bux |
| Cycling 1:00:00 [3]24 km (2:30 / km) | |
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| Bike Acton bux |
Friday Nov 2 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| Jog by the lake with Beautiful |
Thursday Nov 1 |
| Ronning (ACT VETS TRACK) 1:00:00 [5]14 km (4:17 / km) | |
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| ACT Vets Track:
Didn't really expect to be doing track races 11 days after a marathon, but there you go. Last time I ran with the Vets was in early 2001 when I did a series of races from 800 to 10k, all reasonable times I thought. Memory dulled my version of events, so when I turned up tonight I was trying to emulate times I did back then. What I didn't realise was that the two races/times I was chasing were done on two separate nights back in 2001, not 30 minutes apart.
All the better for me trying to back up 1500/3000 races on the same night.
1500/437. Almost stopped when I heard 70 called for the first lap. Backed off and still won by the length of the straight. Same time as in 2001, but I was 6th then.
3000/952. Was a handicap race where I had to give the front markers 3.53 head start. 312 for the first km and I had the race sewn up. 321 and a half arsed kick (I am a crock) gave 317 for the last km. Won by more than the length of the straight again. 6 seconds slower than 2001.
Looking forward to some more races on the track including a 10k in a couple of weeks.
Beautiful ran as well same races with a cold. 1500/615 3000/1320
Track is not for everyone though. A female first timer didn't know what to try, opted for the 60m sprint. Did a hammy at the 20m mark...end of career. |