Wednesday Apr 30 |
 | Ronning 43:00 [3]9 km (4:47 / km) | |
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| jog Cook work via Black Mtn |
| Ronning 45:00 [3]9 km (5:00 / km) | |
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| Jog work to Dairy Flat |
Tuesday Apr 29 |
| Ronning 43:00 [3]9 km (4:47 / km) | |
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| Jog Cook to work via Black Mtn |
| Ronning 47:00 [3]10 km (4:42 / km) | |
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| jog work to Cook via Black Mtn |
Monday Apr 28 |
| Ronning 41:00 [3]8.5 km (4:49 / km) | |
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| Aranda bush loop via the post office |
Sunday Apr 27 |
| Ronning race (ACTVAC) 55:00 [4]14 km (3:56 / km) | |
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| Mt Majura Handicap XC 10km 1st 60th across line
Splits:320,316,415,303,336(5k 1733)+1754=3527
Started 6.5mins after second last starter. Barely saw anyone until 7km in. Into a stiff breeze on return leg.
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| Ronning 10:00 [3]2 km (5:00 / km) | |
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| jog to shop |
Saturday Apr 26 |
| Ronning race (ACTXC) 12:05 [5]3.8 km (3:11 / km) | |
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| Anzac Relays 3.8km 12.05 1st leg 5th
Splits: 248, 319, 319 (928), 237
First hard run since the marathon. Got dragged out ultra quick by Anthony Haber and the Irish, then slotted into a tempo. |
| Ronning 33:00 [3]7 km (4:43 / km) | |
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| Warm up at Campbell Park |
Friday Apr 25 |
| Ronning 1:01:00 [3]12 km (5:05 / km) | |
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| Jog Belanglo |
| Ronning 17:00 [3]3.5 km (4:51 / km) | |
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| Jog beach Minnamurra |
| Swimming 10:00 [3]0.5 km (20:00 / km) | |
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| Swim river Minnamurra |
| Ronning 10:00 [3]2 km (5:00 / km) | |
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| jog getwine cook |
Thursday Apr 24 |
| Ronning 53:00 [3]11 km (4:49 / km) | |
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| Jog from Cook to work, underneath a fire breathing Kookaburra and 4 leaf clover, over the top of Black Mtn. |
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| C • bike 4 |
Wednesday Apr 23 |
| Ronning 1:05:00 [3]14 km (4:39 / km) | |
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| Jog lake to Cook to shops to shops to bed |
Tuesday Apr 22 |
| Ronning 50:00 [3]10 km (5:00 / km) | |
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| Jog Fadden and lake |
Monday Apr 21 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog Acton |
Sunday Apr 20 |
| Ronning 1:03:00 [3]12.5 km (5:02 / km) | |
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| jog Isaac Pines |
| Ronning 27:00 [3]6 km (4:30 / km) | |
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| Jog at Fadden Pines on the single track with Bella. almost back up to full distance now with occassionally sore calves but pretty good otherwise. This week for distance before my first tempo run at the Vets Handicap next Sunday.
From then on focussing on some interval/tempo sessions and shorter races before a 1/2 in Brisvegas in June. |
Saturday Apr 19 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| jog Fadden |
Friday Apr 18 |
| Ronning 1:30:00 [3]18 km (5:00 / km) | |
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| jog lake |
Thursday Apr 17 |
| Ronning 40:00 [3]8 km (5:00 / km) | |
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| Jog lake |
Wednesday Apr 16 |
| Ronning 20:00 [3]4 km (5:00 / km) | |
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| Dark jog at Fadden. Some sore spots, not bad for a jog. |
Tuesday Apr 15 |
| Note | |
| weight:58.6kg (rest day) |
| Happily piling on the kilos on my second rest day. 1.6 above my top weight so need to run tomorrow. Feeling pretty good now. Expect a slow 40 mins tomorrow. |
Monday Apr 14 |
| Note | |
| (rest day) |
| Too sore> Two glasses of wine> |
Sunday Apr 13 |
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| Event: Canberra Marathon
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| Ronning race 2:36:40 [5]42.19 km (3:43 / km) | |
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| Canberra Marathon 6th 2:36:40
As predicted Mark and Magnus formed the lead. Second pack comprised Criniti, Horne, Tuckey, Farrugia and moi. At 5km three packs with Criniti and Horne on their own chasing pack 1. Two quick natural breaks split our pack up, but 2 of us were always near each other until 29km with all separate, me bringing up the rear. Magnus sitting on the side of the road makes me 6th, 4 minutes in front of 7th place. Muscular fatigue then set in a big way. Short steps, power gone, slowing tempo. I just had to get home in one piece fast enough to hold my place. Last 5km very ugly. Now lying in bed with the captain. Basket case.
Splits: 329, 330, 330, 327, 338, 339, 325, 325, 328, 325, 329, 331, 336, 332, 328, 333, 336, 340, 332, 331, 332, 341, 338, 344, 335, 345, 339, 347, 345, 337, 344, 351, 356, 347, 401, 356, 353, 409, 406, 415, 415, 426, 53sec
5k 1735 10k 3459 (1729) 15k 5237 (1738) 20k 7031 (1752) 1/2W 7424 25k 8843 (1812) 30k 10719 (1836) 35k 12640 (1921) 40k 14705 (2025)
Final placings Mark, Criniti, Tuckey
Lots of folk on the side of the road all cheering on. Lorac PB in 33850. |
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| C • Well done! 9 |
| Ronning 20:00 [3]4 km (5:00 / km) | |
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| Warm up |
Saturday Apr 12 |
| Ronning 25:00 [3]4 km (6:15 / km) | |
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| Marathon Eve passed by without a 10 or 5km race, so off to a marathon tmoz. No predictions on the outcome, but I will be positive from the start, look for shelter, company and try to stay relaxed until the mongrel needs to come out. Here's hoping for a reasonable nights sleep and that I wake in time and feeling OK. |
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| C • good luck BBer 2 |
Friday Apr 11 |
| Ronning tempo 35:00 [4]7.5 km (4:40 / km) | |
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| jog from lennox gardens incl 8 x 15-30 sec strides @ 10k tempo. |
Thursday Apr 10 |
| Ronning 40:00 [3]8 km (5:00 / km) | |
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| Dark jog around Chisholm |
Wednesday Apr 9 |
| Ronning intervals 45:00 [4]10 km (4:30 / km) | |
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| jog at Isaac Pines incl 3 x 5min@10k pace (315/km) |
| Note | |
| weight:55.6kg |
| Marathon or 10k?
Easier week but not committed to a full taper just yet. Did 3 x 5min with 1 min rec today to keep my 10k options open for this weekend.
Will slice a few minutes off again tmoz with some strides on Friday.
Hip is better, toe is better, bum hasn't been good since Sunday morning. I will try some drugs and stretching over coming days and make a decision on Saturday afternoon.
Looking at the starting list for the marathon I would expect Magnus and Mark to skip away from a small (4) 225-228 pace group. If I start on Sunday I will be watching that group form and look to pick the strugglers off in the second half if I don't struggle myself.
Suicide but more fun would be to start at 1645-1700 with that group and fade slowly. Ideally I'd love to find a buddy @ 330-335/km from the gun and hold it relaxed for as long as is possible. I'm not sure who that buddy would be, but if there is one that would be great.
If I run the 10km on Saturday then I will focus next on the Canberra Half and or Brisbane Half in May/June.
What about the weather? Looks like showers and a sw breeze around 9-13 degrees on Sunday morning.
Weight: I had to eat just toasted sandwiches to get under 56kg before I start my carbo load.
Workload: I've averaged 118km per week this build up as opposed to 83 km per week for Rottnest last October. Ideally it would be another 20kpw on top of that.
My prediction: I will run the 10km in 33:20 |
Tuesday Apr 8 |
| Ronning 53:00 [3]10.5 km (5:03 / km) | |
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| jog Mt Painter/Aranda |
Monday Apr 7 |
| Ronning 40:00 [3]9 km (4:27 / km) | |
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| jog |
| Ronning 20:00 [3]4 km (5:00 / km) | |
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| jog lake |
Sunday Apr 6 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog Womens FR |
Saturday Apr 5 |
| Ronning race 13:19 [4]4 km (3:20 / km) | |
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| ACTXC Regatta Point 4km 1319 1st Split: 642 ; 637
Dawdled out to the turn with 5, 4 then 3 left, Nick leading the 2nd km.
Stuey ramped it up immediately after turning back into the breeze, gapped everybody. I jumped across the gap straight away, then did the big dog, bigger dog thing. Took 500m to shake him loose completely, worked hard for another km to consolidate, cruised the last 500m home. |
| Ronning 45:00 [3]10 km (4:30 / km) | |
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| Warm up and warm down from the Museum |
Friday Apr 4 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog Weston Park |
Thursday Apr 3 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| jog Fadden |
| Ronning 10:00 [3]2 km (5:00 / km) | |
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| jog Civic |
Wednesday Apr 2 |
| Ronning 35:00 [3]8 km (4:22 / km) | |
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| jog Fadden |
Tuesday Apr 1 |
| Ronning 40:00 [3]8 km (5:00 / km) | |
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| jog Fadden |