Training Archive: BruceIn the 7 days ending 2008-08-16:
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| S | M | T | W | H | F | S | |||||||
Saturday Aug 16 | ||
| Orienteering intervals 50:00 [4] 7.5 km (6:40 / km) +200m 5:53 / km | |
| (injured) | ||
| Terrain intervals around the Melbourne Forest Loop, broken down into 6 sections. I felt awful on the warm up. Some virus has given me a really stiff abdomen which did not settle down until I walked for a couple of minutes and then jogged really slowly for another 5 minutes. I felt restricted in my core body flexibility for the whole session.
I gave Dion about 1:30 start and Blair about 20 seconds. When Dion didn't get lost he usually held on to win. I had the edge on Blair in the open areas, but we were pretty even in the bush. I felt good on leg 1, pushing hard at the end to catch the frontmarkers. The hill on leg 2 killed me, and I lost a bit of time, coming third. I recovered well for Sector 3, and I won the leg. The others took an easier route on leg 4 giving me no chance. I sprained my ankle on section 4, and just jogged the last minute on that interval. It came good though, and I was able to win leg 5. Leg 1 1.45km 6:35 4:32m/km +1sec from best ever split on that sector Leg 2 1.69km 8:40 5:08m/km +7sec Leg 3 1.30km 6:23 4:55m/km +7sec Leg 4 1.06km 6:57 6:35m/km (ankle sprain) +62sec Leg 5 1.24km 5:19 4:16m/km +9sec Leg 6 0.82km 3:10 3:51m/km +5sec | ||
| Running warm up/down 15:00 [2] 3 km (5:00 / km) | |
Friday Aug 15 | ||
| Note | |
| weight:69.6kg (injured) (rest day) | ||
| Suffering from sore hips yesterday and today. A good reason to have a rest day. I plan to train hard again tomorrow if it comes up ok. | ||
Thursday Aug 14 | ||
| Running intervals 30:00 [4] 5.25 km (5:43 / km) | |
| (injured) | ||
| Descending Set
1500m, 1250, 1000, 750, 500, 250 2 min recovery between each. I felt very cold all morning, with a bit of a head cold. The warm up felt terrible, and I was a bit cold and stiff. Finally I started to feel a bit better by the time I got to the tan. I was a bit late, so ran straight into the first rep with no warm up. Throughout the first rep, I was listening to Jessica Schipper in the 200 Fly final. I was trying to motivate myself, but it was hard when the 2 Chinese hit lead as I was climbing Anderson St. The second rep was Eamon Sullivan's turn. The exciting call by Ray Hadley pushed me on. Pity about the 1 tenth of a second. I feel a bit sorry for Eamon given Stephanie's gold rush. I pushed fairly hard on the other reps. I was stuffed at the end of each one. On the warm down I had low expectations about the women's 4x200m, but was pleasantly surprised. I ducked in to a foyer of a high rise building to wwatch the finish on a plasma screen. | ||
| Running warm up/down 30:00 [2] 6 km (5:00 / km) | |
Wednesday Aug 13 | ||
| Running long 1:25:00 [3] 17 km (5:00 / km) | |
| The usual Wednesday Mike's Meander long run.
The run went quite quickly today and I hardly noticed it at all. I spent most of the run listening to the swimming finals of the Olympics. I had to put in a 500m surge towards the end to get to Federation Square in time for the women's 200M IM. I got to the big screen in time to see the last 100m, and Stephanie Rice inching ahead of Coventary to take Gold! | ||
Tuesday Aug 12 | ||
| Running hills 20:00 [4] 4.5 km (4:27 / km) | |
| 10 Airlie St hills at tempo pace.
I was a bit late getting to today's session. I watched our bronze medal in the 100m backstroke on my mobile phone in the change rooms, and then took a detour to Federation Square to watch Leisel Jones win the 100m breaststroke on the giant screen with about 200 others city workers. I eventually got to Airlie St to do the last 2 hills of the official session. I then proceeded to complete the other 8 hills on my own. It started raining on the jog back to work. It was very cold and the rain was coming in sideways. I was glad to get back to the warm shower. | ||
| Running warm up/down 35:00 [2] 7 km (5:00 / km) | |
Monday Aug 11 | ||
| Running 45:00 [2] 8.8 km (5:07 / km) | |
| MFR Monday night run from the Key residence.
The South Australians outnumbered the Victorians tonight. Runners from the home state were Nicola, Tash & Blair, while the Dion, Kerrin, Vanessa, Reuben and I were running for the croweaters state of origin team. | ||
| C • State of origin 3 | ||
Sunday Aug 10 | ||
| Orienteering tempo 38:35 [4] 7.44 km (5:11 / km) | |
| weight:69kg | ||
| Melbourne Forest Loop Time Trial.
This was a baseline test performance after a period of solid training without many races and terrain work. I will be putting in more work over the next 2 or 3 weeks in hills and terrain to improve my strength. I was a little bit restricted by my sore toe, so I'll need to tape it for terrain and hill work. I was a bit disappointed with the time of 38.35, but then again I have never broken 38 minutes in August. I also haven't run the course since March so there was no tracking. The grass is quite thick and long at the moment, and a few new fallen logs appeared to have slowed the course down a little. I will do intervals over the course next week and another time trial in mid September. | ||
| Orienteering warm up/down 20:00 [2] 3 km (6:40 / km) | |