Training Archive: BruceIn the 7 days ending 2008-02-23:
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| S | M | T | W | H | F | S | |||||||||
Saturday Feb 23 | ||
| Orienteering 22:00 [3] ***** 3.6 km (6:07 / km) | |
| spiked:10/11c | ||
| Nuggets Training Camp
Middle distance orienteering course in the most detailed section of Deadman's Flat. Great turn up with around 25 runners. Good smooth run, but not at full pace. I concentrated on my map reading and compass work. At times I felt like I was playing catching features. The pressure of navigating at speed in difficult terrain with low visibility is very similar. Also the technique of "knowing where you are going" instead of "knowing where you are" helps your speed in both "worlds". Download OTrack Race Replay | ||
| Orienteering race 16:05 [5] ** 3.5 km (4:36 / km) | |
| spiked:11/12c | ||
| Bendigo ToDay Sprint race.
4th place behind the locals, Leon ~14:55, Bryan ~15:55, Toph ~16. Top run by Leon. Some runners who knew the park ran in a gap between tennis courts. There was no gap between the black lines on the map, so I ran around both times. It doesn't matter for this event, but these guys need to learn otherwise they will be DSQ'd in major events. Some of them were DSQ'd at the Nurioopta NOL last year, but they obviously have forgotten. I missed about 15 seconds on 7 by misreading the map a little. Otherwise it was ok for the first race of the year. It's good to have some strong competition coming through from the younger guys. | ||
| Running warm up/down 24:00 [1] 4 km (6:00 / km) | |
| various warm ups and cool downs | ||
Friday Feb 22 | ||
| Running 1:05:00 [3] 13 km (5:00 / km) | |
| weight:69.2kg | ||
| 2 and a half laps of the tan at around 17 minute pace. | ||
Thursday Feb 21 | ||
| Running tempo (Street O) 39:20 [4] * 9.3 km (4:14 / km) | |
| spiked:17/18c weight:69.4kg | ||
| Street Orienteering at Eaglemont.
I chased Simon for the first couple of controls through the tracks on the flatlands. The thinking was that he should know where he is going, since he lives with 1km of here. The map was pretty hard to read in black and white, especially when yellow and dark green were the same colour on the map. After that I took a pretty good route choice and ran the rest of the course on my own. Speed was ok, considering there were some rough patches, steep hills and a couple of busy roads to cross. | ||
Wednesday Feb 20 | ||
| Running long 1:20:00 [2] 16 km (5:00 / km) | |
| weight:69.4kg | ||
| Mike's meander.
Raining for most of the run - certainly quite different conditions from yesterday. I never really got going today, and ran near the back of the pack for most of the run. | ||
Tuesday Feb 19 | ||
| Running intervals (Mona Fartlek) 20:00 [4] 5.45 km (3:40 / km) | |
| weight:68.4kg | ||
| Mona Fartlek in hot conditions. 34 degrees and windy.
I handled the first half well, pushing on steadily on the floats. I faded a little at about 15 minutes, with little shade and on 30s or 15s periods to recover. Most of the group experienced this, but we just made it back to the start line at the 20min mark. | ||
| Running warm up/down 25:00 [2] 5 km (5:00 / km) | |
| A slow jog back to the office | ||
Monday Feb 18 | ||
| Running 1:02:00 [3] 13 km (4:46 / km) | |
| weight:70kg | ||
| MMM lunchtime run - Fawkner Park in reverse. Making the most of summer, and preparing for some possible hot weather for the coming March set of races.
Joined by heart doctor/athlete Andre La Gerch for the second half of the run. | ||
| Running 55:00 [2] 10.5 km (5:14 / km) | |
| MFR Monday night run with Nicola, Dion, Ilka, Jasmine, Suse and Simon. Yes, Simon Goddard has returned. Quite slow, but also quite warm. Still I'm not complaining as summer is almost over.
A nice run around the river. | ||
| Catching Features 30:00 [0] | |
| More Catching Features training for __________. | ||
Sunday Feb 17 | ||
| Orienteering 1:13:00 [3] **** 11 km (6:38 / km) | |
| spiked:17/20c weight:68.7kg | ||
| Orienteering training at Mineral Springs. First bush orienteering for me since last October, and I was a little rusty. Very intense goldmining certainly tested my technique, and I've still got some improving to do to get back to the standard that I was at navigating at the end of last year. Still I wouldn't have expected this for my first run.
Physically I was fine, although as it was technically demanding training, I was never moving that fast for any sustained period. I then headed back to Macedon for the OV Strategy Day. I called in to the Malmsbury bakery for breakfast, but that place is an absolute rip off! Strategy Day was mostly interesting. A few highlights. - Orienteering Victoria will be improving the standard of badge events, making them pre-entry and pre-marked maps from this year. - People will be encouraged to bring their own water (especially for start and finish), but it will still be provided on courses. - We will invest in updateing some of our SI equipment - Victoria will bid for the 2009 Eureka Challenge NOL events. - Funding will be provided to help the Victoria Nuggets send full teams to remote NOL events again this year. | ||
| C • Outcomes 20 | ||