Thursday Jan 31 |
 | Ronning race (ACTVAC) 1:00:00 [5]14 km (4:17 / km) | |
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| ACTVAC 3km 9.28 (302,313,313)
Storms threatening, start was delayed, meet almost cancelled, then on again. Pretty good conditions really. Not too hot, not too windy. Tried to lap at an even 72-73 sec but couldn't maintain the rhythm once I started lapping others, running two or three wide. Fairly lactic over the last 600m. |
Wednesday Jan 30 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog along Fadden Ridge and back. First run for Bella after 11 days off. Not bad form in and out of the dam. |
Tuesday Jan 29 |
| Ronning race (ACTXC) 45:00 [5]11 km (4:05 / km) | |
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| ACTXC Summer series at Stromlo
16.28 (803,825) 5th...20 seconds faster than my best race on the circuit, but I did run faster on my own in a tt under nicer weather.
Struggled to find a rhythm on a hot day. Ran by myself for most of it with a couple of brief sits behind Adam Leane and later Dave Osmond. Really struggled with the heat over the last 1500m as did quite a few others, some wobbles and collapses on the finish line not good to see. They really should have had some water at the end of each lap...but there was a muddy dam in the middle wasn't there.
I ran topless which would have scared a few people. |
Monday Jan 28 |
| Ronning 1:02:00 [3]12.5 km (4:58 / km) | |
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| Easy jog along the banks of the Torrens |
Sunday Jan 27 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| Jog through Adelaide city streets and the TDU Kermesse circuit |
Saturday Jan 26 |
| Cycling 3:30:00 [3]80 km (2:38 / km) | |
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| Bike from Mclaren Vale to Willunga, then Willunga to Adelaide. |
| Ronning tempo 32:00 [4]8 km (4:00 / km) | |
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| Jog then 2 * 3.5min tempo on the rail trail in the vineyards |
Friday Jan 25 |
| Ronning 1:47:00 [3]22 km (4:52 / km) | |
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| Jog from Mclaren vale to Moana beach, swim, then back to McLaren vale |
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| C • Maslin's Beach would be more your style! 3 |
| Swimming 3:00 [3]0.2 km (15:00 / km) | |
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| Swim at the beach catching a few tiny waves. |
| Cycling 50:00 [3]18 km (2:47 / km) | |
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| Ride along the rail trail Mclaren vale to Willunga, dancing to Chunky Custard, drunken ride back. |
Thursday Jan 24 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog through Willunga and Mclaren vale vineyards |
| Cycling 3:30:00 [3]80 km (2:38 / km) | |
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| Ride from McLaren vale through Willunga to TDU KOM at Sellicks Hill and back |
Wednesday Jan 23 |
| Ronning tempo 40:00 [4]9 km (4:27 / km) | |
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| Jog along the rail trail including 2 * 5min tempo runs |
| Cycling 4:30:00 [3]90 km (3:00 / km) | |
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| Ride from Mclaren vale to Hahndorf stge of TDU and back over the range. |
Tuesday Jan 22 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog through the Mclaren Vale vineyards picking wild fruit (almonds, peaches, grapes). |
| Cycling 45:00 [3]16 km (2:49 / km) | |
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| Ride to Willunga and back for coffee and a muffin |
Monday Jan 21 |
| Cycling 2:30:00 [3]50 km (3:00 / km) | |
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| Ride from Glenelg to Mclaren Vale |
| Ronning tempo (Marathon tempo) 1:13:00 [4]17 km (4:18 / km) | |
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| Jog along linear trail from Glenelg, then 6 x 2-6min at marathon tempo pace. |
Sunday Jan 20 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog on the South Esplanade at Glenelg. Spent the rest of the day at the TDU Classic, mostly under a cool shady tree. |
Saturday Jan 19 |
| Ronning 2:10:00 [3]26 km (5:00 / km) | |
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| Got lost on the linear trail near Glenelg. Turned out to be an epic. Only some figs saved us. |
| Cycling 25:00 [3]9 km (2:47 / km) | |
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| Ride from airport to Glenelg |
Friday Jan 18 |
| Ronning 35:00 [3]7 km (5:00 / km) | |
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| Slow jog by the lake |
| Ronning 4 [3]20 km ( / km) | |
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| Jog along the beach at Minnamurra |
| Swimming 10:00 [3]0.5 km (20:00 / km) | |
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| Swim across the river at minnamurra |
Thursday Jan 17 |
| Ronning race (ACTVAC Track) 1:15:00 [5]18 km (4:10 / km) | |
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| ACTVAC Track 3000m handicap race then 1500m
20 minute jog warm up, 4x100m~15-17sec, 3000m, warm down,1500m.
windy down the front straight tonight maybe 1.5sec per lap
3km 931 (306,314,310) Started lapping everyone from the gun as it was a handicap race. Some had to lap 3 times. Felt happy with that one. Easy win.
Backed up for a 1500m ten minutes later. Just enough time to lose some lactate. Promised to lead out at 74sec/lap for 800. Did just that, exactly 228@800 then pulled off. Only one runner on my tail. Sit while he did a lap, then big kick with 300m to go. Felt in control whole way. Relaxed with high hips. 436 not a flash time, but again happy with an easy win.
JLA Posted a PB in the 3k handicap I hear. Poor thing had to give me 11 seconds head start. |
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| C • 3.36!! 2 |
Wednesday Jan 16 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| Jog at Isaac Pines |
Tuesday Jan 15 |
| Ronning tempo (Marathon Tempo) 45:00 [4]12 km (3:45 / km) | |
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| Marathon tempo run on the Sri Chinmoy Acton 10km course
Splits: 337,336,336,335,336,333,338,338,345,338 or 18.01+18.14=36.15 or 2:33 marathon pace. Had good fluency for most of the run but lost the plot on the last hill.
Saw a snappily dressed commuter (AceJase) inside the first km who would have been alerted to my near presence by seeing my rabbit. I didn't catch my rabbit until 2km to go. The rabbit did a tick over 48 or 3:23 marathon pace.
Similar diet as last week...a tub of yogurt and a swig of Pepsi Max. This is a shocking diet, provides little in the way of energy, and made me choke on my bile over the last hill. |
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| C • worried 7 |
| Ronning 20:00 [3]4 km (5:00 / km) | |
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| Jog with the dog at Fadden Pines |
Monday Jan 14 |
| Ronning 50:00 [3]10 km (5:00 / km) | |
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| Jog along the lake |
Sunday Jan 13 |
| Ronning 1:42:00 [3]20.5 km (4:59 / km) | |
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| Jog from Chisholm to Isaac Pines and back |
Saturday Jan 12 |
| Ronning intervals (Stromlo XC Intervals) 1:00:00 [5]14 km (4:17 / km) | |
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| Stromlo XC Intervals 5x1km 303,303,307,309,309 4minute jog/water on head recovery.
Started out very warm, got hotter each one. Hard to be relaxed as the core temperature rose. Best session again thus far. Two more intervals this week, same recovery, quicker by 3 seconds each interval.
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| C • impressive 2 |
| Ronning 32:00 [3]6.5 km (4:55 / km) | |
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| jog Isaac Pines |
Friday Jan 11 |
| Ronning 50:00 [3]10 km (5:00 / km) | |
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| jog at Isaac Pines |
Thursday Jan 10 |
| Ronning race (ACTVAC) 1:00:00 [5]12 km (5:00 / km) | |
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| Combined ACTVAC/AACT 3km 9.29 Splits 305,314,309 (7 seconds quicker than last weeks season best). Had a pack going at my pace for 1km just sitting in. Gaps opened up on the 2nd km, passing lots of walkers made it difficult to close them down quickly, wasted some energy doing that. Last km was on my own still relaxed out in front. Maybe won by length of the straight. Did I mention it was sunny and 32 degrees? Not a breath of wind made it easier.
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Wednesday Jan 9 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog at Isaac Pines |
Tuesday Jan 8 |
| Ronning tempo (Marathon tempo) 1:05:00 [4]16 km (4:04 / km) | |
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| Marathon tempo pace around the lake. Paced beautiful through 1km (4.48), then 4.01, 342, 343, 347, 347, 336 (down), 345, 353 (up), 335 (down), 348, 342, 343, 353 (up), 344. Averages out at 2:37 marathon pace for 14km or 1/3 distance.
Didn't find a great rhythm. Could'nt even find a tap before the start, so did the entire run on a pre-run tub of yogurt and a swig of flat coke zero. Severely dehydrated by the end.
Beautiful ended up 15km @ 3:24 marathon pace on the same diet
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| Ronning 30:00 [3]6 km (5:00 / km) | |
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| jog recovery run |
Monday Jan 7 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| jog Isaac Pines |
Sunday Jan 6 |
| Ronning 1:48:00 [3]21 km (5:09 / km) | |
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| jog from Chisholm to Isaac Ridge and back |
Saturday Jan 5 |
| Ronning 25:00 [3]5 km (5:00 / km) | |
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| jog Chisholm |
| Ronning intervals (Stromlo XC) 1:05:00 [5]14 km (4:39 / km) | |
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| stromlo XC intervals 3 x 1km Splits: 306, 307, 308 with 4 min recovery. Stiff breeze in the first 400m, then a nice tailwind home. Another improvement on earlier in the week with a shorter recovery and wind costing a couple of seconds at least. |
Friday Jan 4 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| jog on around not over Black Mtn |
Thursday Jan 3 |
| Ronning race (ACTVAC Track) 1:10:00 [5]15 km (4:40 / km) | |
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| Combined ACTVAC and AACT meet
Ran the 3km solo in 936 Splits: 308, 315, 312. Strong headwind in the front straight and made even slower lapping both walkers and runners.
Backed up 30min later in the 1500. Knew this would be tough with fresh kids. Let a bunch of 5 go, then focussed on reeling in the weakest of them. Caught my target with 500m to go, sat down the windy straight, gapped him at 200m before he reeled me in down the windy straight. 434. That is my quickest 3k for the season and a good back up in the 1500m. |
Wednesday Jan 2 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| jog out along Fadden ridge and back |
Tuesday Jan 1 |
| Ronning intervals (Stromlo XC) 1:40:00 [5]21 km (4:46 / km) | |
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| long run with 3 x 1km intervals included, 1km recovery. 307,307,309.
always unsure when I go without speedwork for a couple of weeks, but the sandy, hilly trails and 10hr week of long/tempo runs did me good. Now running at sub 1540 pace in training. Just left to convert that into race form. 3km at vets on Thursday to give it a test.
Bella at the Vets yesterday. Sick puppy riddled with grass seeds. Not looking too flash. |
| Ronning 1:23:00 [3]18 km (4:37 / km) | |
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| jog lake hill (0403) |