Training Archive: BruceIn the 7 days ending 2007-03-10:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Mar 10 | ||
| Event: Eureka Challenge Weekend | ||
| Orienteering 47:00 [4]***** 7.6 km (6:11 / km) | |
| spiked:24/24c shoes: VJ Sarva #4 | ||
| Eureka Challenge 2007 - Nerrina, Ballarat
An excellent Relay distance course set by Geoff Lawford. My aim was to really get into the map and concentrate on my technical skills, and I was quite please with the outcome. It was very technical, and apart from 2 ten second losses, I couldn't have asked for a better technical race. Given the hot conditions, I ran at about 80% of full race speed, but this was more than fast enough for most of the technical sections. Troy beat me by 2 minutes. Jymbo and Blair were a minute or 2 behind me. | ||
| Running warm up/down 10:00 [1] | |
| Stretching 10:00 [1] | |
Friday Mar 9 | ||
| Note | |
| (rest day) | ||
| I thought I would give my foot a rest today, as I'm hoping it will feel better for the weekend races.
It seems to vary from painful to walk on at times, to no problems at all when running at other times. I can't work this out! | ||
| C • It might be a sign of things to come 1 | ||
| Stretching 10:00 [1] | |
Thursday Mar 8 | ||
| Running hills 46:00 [3] | |
| 6 hills up Airlie Street as part of a tempo session. I felt ok on the warm up, but had next to nothing in me on the hills, so I only did 6 instead of 10. I'm hoping to feel a bit less flat on the weekend.
I could feel a little discomfort with my ball of my left foot, but it didn't seem to impede my running at all. | ||
Wednesday Mar 7 | ||
| Running 58:00 [3] | |
| 2 laps of the tan at a moderate pace, increasing a little on the second lap.
I currently have a bruised ball of my left foot, but it seems to be ok when I run. It's worse when I walk. I've got no idea where it came from. | ||
Tuesday Mar 6 | ||
| Running intervals 50:00 [4] | |
| shoes: Nike Zoom Air Elite 07 #5 | ||
| Intervals at the tan track.
1250m 4.28 up 1000m 3.11 down 750m 2.26 up 500m 1.29 down 250m 0.45 250m 0.44 Quite a large group today, and a lot of pedestrian traffic also. The warm up felt terrible. My legs were really flat. I got killed on the first rep, but progressively got better, and actually won the 750m leg (ahead of about 15 guys). I took it easy on the 250s, and concentrated on style rather than speed. | ||
Monday Mar 5 | ||
| Running 44:00 [2] | |
| A recovery run around the tan. Plenty of stories about yesterday's heroes and failures. | ||
| Running 46:00 [2] | |
| MFR run from Zoe's place in Carlton with Blair, Nicola, Ilka, Jasmine, Kirsten and Luise from Germany.
It was quite a pleasant run at talking pace around Princes Park and the Zoo, and back through Melbourne University. It was starting to get dark near the end of the run, so it looks like we'll need to start closer to 7pm for the last few Monday nights of daylight savings. | ||
Sunday Mar 4 | ||
| Note | |
| Melbourne Midday Miler March Mayham (or 5M's) at Barwon Heads.
A 60km relay run by teams of 4 over 16 stages. Runners are seeded 1-16 and then picked by the 4 highest seeds. I was seeded 10th in a good quality field of track runners, marathoners, and athletics victoria runners. The day started early, with us meeting at 8:15 at Barwon Heads. That meant getting Anne and the kids up at 6am - I was able to bribe them by saying that we were going to the beach! The next 45 minutes was spent picking teams, determining who would run what stages, and warming up around the stage 1 course. | ||
| Running race 7:37 [5]2.3 km (3:19 / km) +30m 3:07 / km vdot: 57.6 | |
| shoes: Nike Zoom Air Elite 07 #5 | ||
| Stage 1 - "No Bluffing" 2.3km
Mass start with the other number 3's (seeds 9-12). After the others took a lead at 50m, and I took the direct route across the car park to path end and gained 15m. I held this around the Barwon Head's Bluff track, but then got overtaken on the road. Back on Ewing Blyth Dr, I took the longer road rather than the undulating bike path, and again took the lead. The final km through the caravan park was neck and neck with the Mitho and AL. Up the final hill, Mitho led by 1 second to me, with AL just a couple of seconds behind, and Handman back about 10 seconds. A bit faster than I expected. I was hoping that this wouldn't kill me for my 3 further stages later. | ||
| C • Route choice? 2 | ||
| Running race 13:01 [5]3.75 km (3:28 / km) +15m 3:24 / km vdot: 57.4 | |
| shoes: Nike Zoom Air Elite 07 #5 | ||
| Stage 5 - "Surfer Dude" 3.75km
Undulating 13th beach road with a bit of a headwind. I started the stage 100m behind Mitho, and finished about 120m behind. However, I pulled away from both AL and Handman. Generally the gaps spread out a bit on this leg. Quite a scenic run. Pity I was running too hard to enjoy any of it. My team (Green) finished off the morning 8 stages in second position, about 1 minute down. | ||
| Running race 12:27 [5]3.5 km (3:33 / km) +35m 3:23 / km vdot: 55.5 | |
| shoes: Nike Zoom Air Elite 07 #5 | ||
| Stage 10 - Fenton's Corner 3.5km (some sand)
My highlight of the day. A new stage record, for all 5M's since 2003. Again the number 3's all ran this leg. The handover was by the water on the beach. Mitho was 90 seconds in front, but AL and I started together. The first 100m was a tough 15m climb up soft sand, and I gained about 10m and never gave it up. I could see Mitho in the distance, and I seemed to be making a little ground. A stone in my shoe up the big hill slowed me a fraction, but I was able to dislodge it and then power on. Mitho broke the previous stage record on 12:47, but he only held it for about a minute until I finished. | ||
| Running race 16:52 [5]4.75 km (3:33 / km) +30m 3:27 / km vdot: 57.0 | |
| shoes: Nike Zoom Air Elite 07 #5 | ||
| Stage 13 - Out & Back 4.75km
Along the rail trail to Queenscliffe and back. My longest and toughest stage. Again I made ground on Mitho and pulled back the margin a bit. However, the yellow team used differnt tactics in the afternoon and used their number 1 seed on this leg. He passed me a ran a stage record to take the lead from the blue team. It was getting tough after the earlier hard runs and car trips to get to each stage. But I was still able to grind out 3:40m/kms for most of the longish stage. The team finished the day in 3rd, about 2 minutes from the leaders (who had a sprint finish after 3.5 hours of racing. A great day. Good training, great location, a bbq, playground and a swim for the kids at the beach. The water was too cold for me to swim, but great for an ice bath. | ||
| Running warm up/down 30:00 [1] | |
| Stretching 10:00 [1] | |