Training Archive: BazorakcommaJIn the 31 days ending 2008-03-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Ronning 45:00 [3]9.5 km (4:44 / km) | |
| Jog Isaac Pines | ||
Sunday Mar 30 | ||
| Ronning tempo 26:11 [4]7.5 km (3:29 / km) | |
| ACTVAC Cross Country Kowen Forest Handicap 3rd
Started as back marker off 37:30, 3 minutes behind second last starters. Same rhythm as yesterday starting off steady and building into the race. Splits: 333, 328, 322, 337 up, 341 up, 303 down, 324, 200. Caught my first runners at 3km. Into the hilly section picking runners up steadily. By 4km I could see a long stream of runners ahead. 6th km was downhill and quick as I rounded up most of those who were left and could see a top ten was possible. Coasted the last 500m with no hope of catching the top 2. | ||
| Ronning 1:00:00 [3]14 km (4:17 / km) | |
| Warm up at Kowen, warm down at Isaac Pines | ||
Saturday Mar 29 | ||
| Ronning tempo 1:30:00 [4]21 km (4:17 / km) | |
| Stromlo XC circuit long tempo run with 14km at a decent clip. Warm up on 2.5km then upping tempo each circuit of 2.5k and 1k loops until at just below lactate threshold, then 4.3 warm down.
Splits: 2.5/1350 ; 2.5/1049 ; 2.5/950 ; 2.5/916 ; 1k/344 ; 1k/341 ; 2.5/900 ; 1k/340 ; 1k/335 ; 2.5/1307 ; 1.8/922 Last 9km done at around 2h32min marathon pace. This week will determine if I line up for the Canberra Marathon, 10k eve, or both!! I have a bruised ball of foot, tight left hammy and hip to deal with and then there is the weather. Alternate plan is the Brisbane Half Marathon in June (I have booked flights) and the Sandown Classic 10km in May, wait until later in the year for the Melbourne Marathon. Regardless, I am fit and ready to go for 2 weeks. Just need to be injury/illness free and a two thirty something beckons. | ||
Friday Mar 28 | ||
| Ronning 25:00 [3]5.5 km (4:33 / km) | |
| jog lake sore toe | ||
Thursday Mar 27 | ||
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
| jog lake weston park | ||
Wednesday Mar 26 | ||
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
| jog Fadden Ridge | ||
Tuesday Mar 25 | ||
| Ronning 1:04:00 [3]13 km (4:55 / km) | |
| jog Fadden Ridge | ||
Monday Mar 24 | ||
| Ronning 1:04:00 [3]13 km (4:55 / km) | |
| jog Fadden Ridge | ||
| Ronning 24:00 [3]5 km (4:48 / km) | |
| Jog Wandiligong | ||
Sunday Mar 23 | ||
| Ronning 1:40:00 [3]20 km (5:00 / km) | |
| Jog Wandiligong/Bright/Wandiligong with bakery stop | ||
| Cycling 10:00 [3]2 km (5:00 / km) | |
| Bike paper, none | ||
Saturday Mar 22 | ||
| Ronning race 34:03 [5]10.6 km (3:13 / km) | |
| Beechworth Fun Run 10.6km 4th
Was supposed to be 10km but leading 7 runners including moi went down Old Chiltern Rd instead of the gorge road 300m and return extra. Luckily it was early into the race and caught up to the tet de la course at 4km mark. A very fast start to the race and down into the gorge, ran strongly out of the gorge on the first part but lost the top 2 placegetters in the gravel section and the third caught me with 2km to go. Pace felt slow on the run in to the finish along Lake Sambell but I couldn't drop him with 3 really hard surges. He eventually beat me in a sprint to the line. Jeremy Horne won in 3255 (3104 in 2007). Last time I ran the Beechworth Fun Run was 1982 and also finished 4th then after orienteering in the morning at the Chiltern Easter Orienteering Carnival. | ||
| C • easter 82 5 | ||
| Ronning 56:00 [3]13 km (4:18 / km) | |
| Warm up in Beechworth and warm down in Wandiligong. | ||
Friday Mar 21 | ||
| Cycling 1:00:00 [3]15 km (4:00 / km) | |
| MTB including single track at Wandiligong. | ||
| Ronning 40:00 [3]8 km (5:00 / km) | |
| Jog at Wandiligong. | ||
Thursday Mar 20 | ||
| Ronning 20:00 [3]4.5 km (4:27 / km) | |
| jog to ATM and back | ||
| Ronning 45:00 [3]9 km (5:00 / km) | |
| jog Isaac Pines | ||
| Ronning 25:00 [3]5 km (5:00 / km) | |
| 10 x 100m 40sec recovery | ||
Wednesday Mar 19 | ||
| Ronning 55:00 [3]12 km (4:35 / km) | |
| jog to Dairy Flat | ||
Tuesday Mar 18 | ||
| Ronning race (ACTXC) 1:00:00 [5]14 km (4:17 / km) | |
| ACTXC Stromlo 5km 3rd 1621 (laps: 800,820)
Last of the summer series. Warm but not hot, a breeze but not windy. Not ideal but not bad conditions. Liam, Adam and Matthew led out, Mark and myself 15-20 metres back for the first 2km. Mark let go and the gap opened up. 8mins at lap 1, Liam picked up the pace, gap to Adam, gap to Matthew, gap to me, gap to Mark. Grabbed and passed Matthew at 3km, just trying to hold form to the end. Hoped Mark would stop at Matthew but he kept coming through. At 500m to go I was looking at losing a place. Somehow managed to hold him off by a few seconds. Time just eclipsed my TT of 1624. Always better to beat times done in training during an actual race. | ||
Monday Mar 17 | ||
| Ronning 45:00 [3]9 km (5:00 / km) | |
| jog Isaac Pines | ||
Sunday Mar 16 | ||
| Ronning 1:30:00 [3]18 km (5:00 / km) | |
| Mt Painter and Pinnacle via fig trees. Then coffee at Tilleys. Then the Runner's Shop. Then lunch. | ||
| Ronning 15:00 [3]3.5 km (4:17 / km) | |
| jog Fadden Pines | ||
Saturday Mar 15 | ||
| Ronning intervals 45:00 [4]10 km (4:30 / km) | |
| Stromlo XC 3 x 1km 308,315,310 1.5,4min rec (too short after the first interval) | ||
| Ronning 45:00 [3]9 km (5:00 / km) | |
| jog Isaac Pines | ||
Friday Mar 14 | ||
| Ronning 1:10:00 [3]15 km (4:40 / km) | |
| jog lake | ||
Thursday Mar 13 | ||
| Ronning race (ACTVAC) 1:00:00 [4]14 km (4:17 / km) | |
| Actvac Track 5km 1638 Splits: 322,320,318,322,314
Nursing a tight hip flexor and hamstring from the half, so just a play to win. Hugh gratefully dragged me through 3km in 1001 with even splits, slowed to 83 sec laps with 4 laps remaining. I took over with a 72, then cruise home without kick. Last track for the year. Maybe the most track I have ever done since 20 yo. Looking forward to next season already. | ||
Wednesday Mar 12 | ||
| Ronning 16:00 [3]4 km (4:00 / km) | |
| jog lake | ||
| Note | |
| Useless split info
Some splits from various marathons and half marathons over the years Just put it all together for reference. The Rottnest and Weston Creek splits are up there somewhere. Just looking at the splits doesn't give me much confidence for a PB in 5 weeks, so looks like a low 230s is best as I can hope for. I was in 5k/15:00 shape in early 1992, ran two 1540s a week before the 2:29, but had a shocking run with thigh tear. This time in very high 15s shape to low 16s. A better indication on Thursday night in my first 5k track since November. Haille G proved the value of being quick over 5/10k, then converting that speed up the line. That's what I've been working on this year. Maybe I should have done some lactate intervals or more km's. Still some time yet to work on a few things, but maybe I've got to look ahead to October for that elusive PB. Time will tell. April 85 Sutherland Half Mara 67.46 5k 1500 10k 3120 20k 6415 July 85 Cronulla Half Marathon 65.40 10k 3020 20k 6210 25/4/89 NSW Half Mar 67.59 5k 1450 ; 10k 3109 ; 15k 4738 ; 20k 6429 1450 ; 1619 ; 1629 ; 1651 21/5/89 Canberra Half Mar 67.30 5k 1536 ; 10k 3136 ; 15k 4743 ; 20k 64 1536 ; 1600 ; 1607 ; 1617 12/4/92 Canberra Mara 2.29.42 5k 1649 ; 10k 3334 ; 15k 5049 ; 20k 6816 1649 ; 1645 ; 1715 ; 1727 25k 8542 ; 30k 10331 35k 12204 ; 40k 14057 1715 ; 1749 ; 1833 ; 1853 | ||
| Ronning 45:00 [3]9 km (5:00 / km) | |
| jog Isaac Pines | ||
Tuesday Mar 11 | ||
| Ronning 1:02:00 [3]12.5 km (4:58 / km) | |
| jog Fadden Ridge | ||
Monday Mar 10 | ||
| Ronning 43:00 [3]9 km (4:47 / km) | |
| jog Isaac Pines | ||
| Ronning 53:00 [3]11 km (4:49 / km) | |
| jog Fadden Ridge | ||
Sunday Mar 9 | ||
| Ronning race (Weston Creek Half Maratho) 1:30:00 [5]25 km (3:36 / km) | |
| Weston Creek Half Marathon 21.1km 74.35 6th
Splits: 322,318,320,327,328[1656],324,338,329,342,338[3449],334,335,327,327,338[5233],328,343,340,333,339[7036],334,22 5k splits: 1656,1753,1744,1803 Held back at the start so as not to follow Brett Cartwright, etc, but didn't hold back enough. Thought 325 would be a good pace. Ran strongly and fairly relaxed through 8km, but missed a water stop due to a bike rider on his mobile phone and posted a bad 9th km. From that point on not relaxed as the mongrel in me had come out. Muscled my way home rather than staying relaxed. Also had substantial pressure from 7th place getter who was 15 seconds back at the turn and holding. I thought Anna Thompson might have come through as well, but she must have faded in the second half. Watched others finish including AceJase who met Captain Chunder at the 21km mark. I think Capt. Chunder is far worse than meeting cousin Capt. Chaffe. All captains are bad. Classic moment at the 18km mark saw a lady wearing skins (early starter), elastic not up to the job, wobbling butt and crack fully exposed. Must have been letting some fresh air in. | ||
Saturday Mar 8 | ||
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
| jog Isaac Pines | ||
Friday Mar 7 | ||
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
| jog Fadden | ||
Thursday Mar 6 | ||
| Ronning intervals 1:00:00 [4]14 km (4:17 / km) | |
| jog Aranda/Cook then 3 x 3min, 1 min rec at the playing fields | ||
Wednesday Mar 5 | ||
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
| jog Fadden Ridge | ||
Tuesday Mar 4 | ||
| Ronning race (ACTXC) 1:05:00 [5]15 km (4:20 / km) | |
| ACTXC 5km Boathouse/Dairy Flat 16.23 3rd
Same 3 places from last week, same order, gaps bigger. Managed to stay with Cavuoto for almost 2km, out very quick again, Leane dropping off, surging back on repeatedly, me on his shoulder. I couldn't handle the changes in pace. On the way back (at 3km) I snapped, lost form occasionally, struggled home. An OK run. Would need to do some 400m intervals to run with those two. Both have the wood on me now and improving by the week. A 1km interval session planed for Thursday, then the Weston Creek Half on Sunday. Some easy days, a 5km on Thursday week, then some marathon training and not as many races. | ||
Monday Mar 3 | ||
| Ronning 1:10:00 [3]15 km (4:40 / km) | |
| jog lake | ||
Sunday Mar 2 | ||
| Ronning 1:25:00 [3]18 km (4:43 / km) | |
| jog Aranda bush with Bella | ||
Saturday Mar 1 | ||
| Ronning tempo 40:00 [4]10 km (4:00 / km) | |
| 5km tempo run at the Stromlo XC circuit on the 1km loop.
First cool autumn wind blowing this morning. Aim was to slip into 3.30/km from the gun and stay there to test pacing out. Was right on the money with 329,330,332,335,327 for a 17.33. | ||
| Ronning 35:00 [3]8 km (4:22 / km) | |
| jog at Fadden, Bella so slow had to abort | ||