Training Archive: BruceIn the 7 days ending 2007-10-06:
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| S | M | T | W | H | F | S | ||||||||
Saturday Oct 6 | ||
| Orienteering race 1:34:40 [5] **** 14.04 km (6:45 / km) +821m 5:13 / km | |
| spiked:29/30c weight:70kg | ||
| GPS route
(if you have a GPS route, please send me the file and I'll add it to the race simulation) Good clean run on an enjoyable area. A good fast start and hit each of the first 3 spot on and had already caught Greg Flynn. I slowed down a bit on the uphill run back to 7, and got stuck in some fallen timber near 7 and 8. James Bradshaw pulled me in on the hill into 10, but once he got ahead and started navigating, I was able to hold on to him, and often beat him into controls with better route choices. I lost a little at 11, stopping a little high and short on another minor shallow gully. I felt surpisingly fresh at the end, and perhaps could have pushed a little harder at times, but then again, I was pretty slow on the last hill when the forest was quite loggy. 8th place in a strong field. Large errors by Shep and Julian made the rest of us look good. Still I'll chalk that one up as a victory over Shep. | ||
| Running warm up/down 20:00 [1] | |
Friday Oct 5 | ||
| Orienteering race 13:36 [5] *** 2.79 km (4:53 / km) +172m 3:44 / km | |
| Austalian & Oceania Sprint Distance Champs - Radford College, ACT
A great area for a sprint with plenty of navigation and map reading required in addition to pure speed. A mostly clean run, but I didn't feel as if I was able to run at my top speed. I had to keep a bit in reserve in the buildings to ensure that I kept control of the navigation, and then my momentum was interrupted by numerous staircases and a few climbs. This seemed to tire me a little and on the easy legs across the oval I was already a bit spent. Worst leg was #11 (when I almost followed Evan too high) and lost 15 seconds. I should have run left along the track. Also #5, I aimed for a non-existant gap (high wall) in the buildings, and then had to detour around to the right. Still I was pretty happy to navigate smoothly, and I picked pretty much all of the best route choices. GPS route (if you have a GPS route, please send me the file and I'll add it to the race simulation) 10th place (8th Australian) | ||
| Running warm up/down 30:00 [1] | |
Thursday Oct 4 | ||
| Running 30:00 [2] | |
| Morning jog around Yarra Bend. Nice and easy. | ||
Wednesday Oct 3 | ||
| Note | |
| (rest day) | ||
| Trying to get ahead at work so that I can take Thu afternoon and Friday off. | ||
Tuesday Oct 2 | ||
| Running 18:00 [4] | |
| weight:70.5kg | ||
| 6 x 500m every 3 minutes at 90%.
Nice sharpener, but not too difficult. Felt better at the end of the session than the start. | ||
| Running warm up/down 25:00 [2] | |
Monday Oct 1 | ||
| Running 50:00 [2] | |
| A lap and a half of the tan with a few MMM's who are tapering for the Melbourne Marathon this Sunday. | ||
Sunday Sep 30 | ||
| Running tempo 1:06:24 [5] 16.13 km (4:07 / km) | |
| ahr:153 max:174 weight:70.6kg | ||
| It was a bit dissappointing to miss out on ACT Champs today, but it is just too hard to get to every race now with 3 kids. Accommodation costs for another week would be large, and I've only got so much leave. Without being a NOL race, I could not justify it. I'll just race on Friday and Saturday next week.
I had considered going orienteering on my own today, but it was going to take at least 6 hours of my day, so I just stayed home with my family. Instead I decided on a hard long run over undulating terrain. Ideally I would have worked on my navigation skills as well, but instead I just concentrated on working on the type of running that is required for me to get some good results over the next couple of weeks. I was running sub 4m/kms for most of the run, except for a few hills and rough single track sections of the run. I was able to finish at a good pace from Gipps St bridge back to Fairfield Boathouse on the bicycle path. | ||
| Running warm up/down 20:00 [2] | |
| Including jogging back via the bakery to pick up some bread for lunch. My 2 sons demolished most of this before I got to eat any lunch. | ||
| C • Lunch 2 | ||