Monday Dec 31 |
 | Ronning 20:00 [3]4 km (5:00 / km) | |
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| Jog Fadden pines |
Sunday Dec 30 |
| Ronning tempo 30:00 [4]6 km (5:00 / km) | |
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| jog from Buckland River incl 2km tempo, mostly uphill 7.45
Hot day. Went to visitor centre to collect lost mobile. Phone posted to my mother on south coast. Sent mother nice post card ask her to post to me. |
| Ronning 50:00 [3]11 km (4:33 / km) | |
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| Jog at Clifton Hill around parklands. Bella not OK so tied to a steeple while Beautiful and I tempo for 2.5km around aths track @ 4.35/km (her tempo). |
Saturday Dec 29 |
| Ronning 36:00 [3]7 km (5:09 / km) | |
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| Jog from Devonport along coast and back. Bella tied to a chair while I lap her at finish. Not a healthy dog. |
| Ronning 30:00 [3]6 km (5:00 / km) | |
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| jog at Humbug along beach tracks. |
Friday Dec 28 |
| Ronning tempo 30:00 [4]6 km (5:00 / km) | |
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| jog along coastal track at humbug incl 10.30 tempo all uphill |
| Ronning 35:00 [3]7 km (5:00 / km) | |
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| Jog along coast track at Humbug |
Thursday Dec 27 |
| Ronning 1:40:00 [3]20 km (5:00 / km) | |
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| jog along coast from Humbug to Binalong Bay and back |
| Ronning 40:00 [3]8 km (5:00 / km) | |
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| morning jog on sand flats and coasttrack from Humbug |
Wednesday Dec 26 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog on sand flats and coast track from Humbug |
Tuesday Dec 25 |
| Ronning (Tan Track) 25:00 [3]6 km (4:10 / km) | |
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| Lap of the tan tempo style. 13.27. Still no luck finding the phone. |
| Ronning 1:15:00 [3]15 km (5:00 / km) | |
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| Yarra parklands for Xmas, then plum pudding with mixed berries. Bella 3 swims. |
Monday Dec 24 |
| Ronning 1:40:00 [3]20 km (5:00 / km) | |
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| Daylesford and Hepburn. Breakneck Gorge and the Blowhole. |
Sunday Dec 23 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog at Bright. Lost the mobile somewhere. |
| Ronning 30:00 [3]6 km (5:00 / km) | |
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| Two laps of Mt Franklin around the volcano rim. Then camped there. |
Saturday Dec 22 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog at the Buckland River. Camped there. Bella swam in 6 puddles. |
Friday Dec 21 |
| Ronning 40:00 [3]8 km (5:00 / km) | |
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| Early morning jog from the Cotter up Mt McDonald |
Thursday Dec 20 |
| Ronning tempo (Stromlo) 45:00 [4]10 km (4:30 / km) | |
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| A few cruisy laps at stromlo xc circuit, then a 1km tempo run in 3:11. Might have been intervals except I got a small cramp in the upper thigh and did some damage. Missed a couple of meals today, dehydrated, so a cramp was inevitable. |
Wednesday Dec 19 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| Jog by the lake with Beautiful |
Tuesday Dec 18 |
| Ronning tempo (Stromlo XC tempo) 1:00:00 [5]12.5 km (4:48 / km) | |
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| Left the shoes in Beautiful's car, left the shorts at work, arrived at Stromlo with neither, so ran barefoot in a tracksuit.
Used the 100m posts to pace me at 20sec per post or better over 5km (5 x 1km loop)
Splits: 317,318,318,319,313= 16:26
Yep that's 2nd quickest this summer in a tracksuit. Just goes to show the value of good pacing. Pretty confident I can do a sub16 early in the New Year on the rubber now..possibly on my own in a TT.
Starting to feel a whole lot better now the racing block is done. In need of some quality sessions over the break and then back into racing.
Just some joke events on Thursday at Vets.
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Monday Dec 17 |
| Ronning hills 1:15:00 [4]15 km (5:00 / km) | |
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| Jog lake loop via Kingston incl 8 x 125m hills 17-20 sec, jog back recovery |
Sunday Dec 16 |
| Ronning 1:33:00 [3]18 km (5:10 / km) | |
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| jog Isaac pines and ridge |
Saturday Dec 15 |
| Ronning intervals 1:35:00 [5]20 km (4:45 / km) | |
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| Stromlo xc intervals 5 x 1km 316,315,313,313,314 2min recovery |
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| C • good training 1 |
Friday Dec 14 |
| Ronning 1:12:00 [3]14.5 km (4:58 / km) | |
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| jog ANU Black Mtn |
Thursday Dec 13 |
| Ronning race (ACT VETS track) 1:00:00 [5]14 km (4:17 / km) | |
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| 4x100 wu, 3000m 940, 1500 444
34 second first 200 blew the 3k down the drain. 1km 305, then 318, 316 to finish. That was tough, but warmed me up nicely for the 1500m 15 minutes later.
1500 72,72,shocker,all the while comfortable in 2nd place. Didn't kick until half way down the windy finish straight but won easily.
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Wednesday Dec 12 |
| Ronning 45:00 [3]9 km (5:00 / km) | |
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| Jog at lake |
Tuesday Dec 11 |
| Ronning race (Parliament House Relays) 1:15:00 [5]16 km (4:41 / km) | |
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| PHR 1.8k 5.36
Not the race it used to be. I got roped into a South Canberra Tuggers A team which eventually won by well over 2 minutes. There was a little bit of a wind along the lake, so I took some very short steps there, tried to pick it up over the last 800m. Probably felt too good at the end. Not a flash time. 502 might have been fastest of the day.
I was hoping the run might get me going a bit quicker for a crack at a decent 3k on Thursday at the Vets. |
Monday Dec 10 |
| Ronning intervals (Stromlo) 1:02:00 [4]12.5 km (4:58 / km) | |
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| Stromlo XC intervals
2k 640 1.5k 509 1k 324 500m 133 ...500m rec
Started out cloudy and still. Ended up sunny and windy.
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Sunday Dec 9 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog aroung Majura pines |
| Ronning 40:00 [3]8 km (5:00 / km) | |
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| Jog at Isaac pines |
Saturday Dec 8 |
| Ronning 1:33:00 [3]20 km (4:39 / km) | |
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| jog at Stromlo XC course including 5 x 1km 321-319, 2min recovery |
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| C • Stromlo XC course 2 |
Friday Dec 7 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog lake |
Thursday Dec 6 |
| Ronning race 1:10:00 [5]17 km (4:07 / km) | |
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| ACT VAC Track 10km 34.28
Ran 9.58 for first 3k, then exactly 3.30/km for each km thereafter.
After the gas experience on Tuesday I tried something different. Had no solids except jelly beans plus gatorade and coke zero from 11.30am to the race at 7.40pm. This took away the gas problem, but gave me a huge sugar flat, lethargy. An hour before the race I didn't even believe it was possible to start I felt so bad. Could not even do some 100m run throughs. Somehow a last minute scoffing of all the jelly beans got me feeling good enough to have a go. I won't be trying this again. |
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| C • cracker week 3 |
Wednesday Dec 5 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog lake |
Tuesday Dec 4 |
| Ronning race 1:10:00 [5]15 km (4:40 / km) | |
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| ACTXC Stromlo 5k 1646
Bit of a disappointing finish to the series for me. Ran Ok until 600m to go, got bad arse gas locked inside my plug hole, watched Rohan, Nick run away from me, Stuey do the same with 400 to go. Managed a bit of an effort to get under 1650 again, but let off a whopper stinker at the finish table. Too embarrassed to warm down or talk to friends. Straight to the potty and a warm down in Fadden Pines.
Seven 5km races in 5 weeks, all in the range 1607-1648 on varying courses/track.
Six races for Beautiful in 5 weeks (missed Stromlo opening minding Bella), all in the range 2131-2158 + 2230 on the hot day with PB tonight 2131. Looking to break 21 in the New Year.
Postponed 10km in 2 days time on the track, then back into some hard work over Xmas/New Year, look to get a sub-16 and gear up for a quick marathon. |
Monday Dec 3 |
| Ronning 1:00:00 [3]13 km (4:37 / km) | |
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| jog lake |
Sunday Dec 2 |
| Ronning 45:00 [3]9 km (5:00 / km) | |
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| Gentle jog at Isaac Pines with Beautiful and Bella. All very tired from a big weekend away. |
| Swimming 1:00 [3]0.05 km (20:00 / km) | |
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| Swim in the bar beach at Narooma. Didn't swim much. Just floated looking at the fish below. |
Saturday Dec 1 |
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| Event: Tour of Bright
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| Ronning 1:55:00 [3]23 km (5:00 / km) | |
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| Jog from Dalmeny along the coast to Narooma and back |