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Training Log Archive: Bruce

In the 7 days ending Nov 29, 2008:

activity # timemileskm+m
  Running5 5:19:30 38.84(8:14) 62.5(5:07)
  Orienteering2 1:48:54 13.22(8:14) 21.28(5:07)16 /17c94%
  Total7 7:08:24 52.06(8:14) 83.78(5:07)16 /17c94%

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Saturday Nov 29, 2008 #

Running long 1:39:30 [2] 18.0 km (5:32 / km)

Long run with Blair and Liggo around Yarra Bend.
First long run for about a month, and I pulled up ok. Good news, so I'll start keep going with one per week, and start building up some of the other sessions too.
Hanny had arranged to join us but was feeling off colour, so was a last minute apology. We were a bit relieved as I suspect that Hanny's long runs are quite fast.

Friday Nov 28, 2008 #

Orienteering 40:00 [2] * 7.0 km (5:43 / km)

Course setting for Street O
Set the remaining nine controls for next Thursday's street orienteering course this morning. Quite an easy run, but I felt a lot better in the cooler conditions compared to yesterday.

Thursday Nov 27, 2008 #

Running 55:00 [2] 11.0 km (5:00 / km)

Fawkner Park run.
Much warmer than it has been for a few weeks, and I suffered in the heat a bit today. I was hanging out for another free Powerade, but the girl on the Anderson St corner wasn't there today :-(

Wednesday Nov 26, 2008 #

Running 50:00 [2] 10.0 km (5:00 / km)

Fairly cruisy run around the tan. I didn't feel like racing at the end of the season.
I watched some of the 12 under 12 race, and ran the last 700m with the 13 minute group at a pretty snappy pace.
Another free Powerade today.

Tuesday Nov 25, 2008 #

Running intervals 1:00:00 [4] 12.5 km (4:48 / km)

Mona Fartlek
Turned up a bit late and missed the first 90 seconds on, but caught the group and joined in. I held on with the alpha males up the hill for about 8 minutes, but dropped off before the turn around. I held my own on the way back until we got to the end of the 30 second efforts.
I then ran a lap of the tan to pick up another free Powerade.

Monday Nov 24, 2008 #

Running 55:00 [2] 11.0 km (5:00 / km)

8 easy laps of Gosh's Paddock, followed by 4 run throughs from goal to goal. I was pretty poor in the run throughs. Partly because I was tired, and also partly because I was running with a bunch of guys who are doing track season, and have a lot more leg speed over a short distance.
Picked up another free Powerade on the run.

Sunday Nov 23, 2008 #

Orienteering race 16:09 [5] *** 3.83 km (4:13 / km)

Victorian Sprint Distance Championships
1st place in M21
Bryan second, 13 seconds behind.
Jim third, about 30 seconds back.
A good sprint course with many choices to make in complex building terrain. The start was quite complex, and I didn't quite feel like I was into the map until running to the second control.
I seemed to be taking 4 or 5 seconds out of Jim on most of the route choice legs. Perhaps these were good choices, or perhaps I was just a little faster.
I lost time on 10-11 as I lost concentration and thought that I had to run to 13. I punched it but realised and probably lost 10-15 seconds only.
The map was good quality, and there were no controversies with mapping or illegal crossings.
It will be fun to come back again for the xmas 5 days.

Route Gadget

The field was strong for a state race, but could have been much stronger if the Kew East guys (Kerrin, Reuben, Liggo and Warren) turned up.

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Warm down with Jim and Blair, jogging several of the race route choices again with different options.
We concluded that most of the choices were "even steven", but possibly I could have improved my time by going left from 3-4 and right from 12-13.

Orienteering race 32:45 [5] *** 7.45 km (4:24 / km)

Campus Challenge. A fun race for the public to make it worth the trip from Melbourne for more than just a 16 minute run.
2nd place behind Bryan. We had the same course and he sat on me for most of the way, and was too stong on the easy run in to the finish.
I let him take the lead on a couple of route choice legs, and got back in front on 2 occasions by taking a better route. However the course was much easier than the sprint champs, and there were not enough opportunities for me to get a break.
Good fun though, and I managed to finish within 10 seconds of Bryan.


The Orientering Vicotira end of year presentations followed. I now own another Eureka coffee mug and the Wally Cavill Cup (for the Sprint Champs) and another State Series winner glass medal.

It was a good day for the club with Warren Key winning Bush Orienteering Course of the Year, and Melbourne Forest Racers (Nicola Dalheim) winning the Event Manager of the Year award.

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