Training Log Archive: BruceIn the 7 days ending Mar 23, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||
Saturday Mar 23, 2013 #
Orienteering 36:45 [2] *** 2.97 km (12:21 / km) +34m 11:41 / km
The easy course started with some tracks that are now overgrown and impossible to find on the map. This was quite an issue for the kids, as they rely on these type of features much more than adults. When a mapped track cannot be found, it is very distracting.
I enjoyed teaching Mason some cross country navigation techniques. It was a bit of a jump from Easy courses, but this is the perfect type of event to start the progression.
Orienteering race 33:14 [5] *** 6.14 km (5:25 / km) +79m 5:05 / km
A good clean race with almost no mistakes. I felt good, but I still had plenty in reserve at the finish. I need to work on 'attacking' the forest a bit more in these shorter races.
Friday Mar 22, 2013 #
Cycling 24:09 [2] 6.55 km (16.3 kph) +38m
Cycling 26:43 [2] 6.22 km (14.0 kph) +51m
Thursday Mar 21, 2013 #
Cycling 21:47 [2] 6.54 km (18.0 kph) +36m
Running 15:48 [2] 2.38 km (6:39 / km) +15m 6:27 / km
Running intervals 26:32 [4] 5.69 km (4:40 / km)
Running 18:06 [2] 3.41 km (5:19 / km) +62m 4:52 / km
Cycling 27:08 [2] 6.66 km (14.7 kph) +45m
Wednesday Mar 20, 2013 #
Cycling 23:50 [2] 6.37 km (16.0 kph) +36m
Cycling 23:41 [2] 6.87 km (17.4 kph) +42m
Orienteering tempo 38:10 [4] 8.99 km (4:15 / km) +83m 4:03 / km
Good run. No mistakes on a confusing map with controls on both sides. I have marked the "other controls" in red.
Tuesday Mar 19, 2013 #
Cycling 25:02 [2] 6.5 km (15.6 kph) +52m
Running warm up/down 16:06 [2] 2.87 km (5:37 / km) +20m 5:26 / km
Running tempo 20:01 [5] 5.46 km (3:40 / km) +21m 3:36 / km
My calves were still tight from Sunday, but they were ok once I got moving. I ran with House, Smurf, Obama and Hutz for the first 10 minutes, reaching the pedestrian lights on Domain Rd. House and I pulled away in the second half and finished strongly, getting back to the poles at the bottom of Anderson Street.
Running warm up/down 21:54 [2] 2.86 km (7:39 / km) +53m 7:00 / km
Cycling 23:22 [2] 6.57 km (16.9 kph) +54m
Monday Mar 18, 2013 #
Cycling 23:22 [2] 6.41 km (16.5 kph) +37m
Running 1:03:38 [2] 11.91 km (5:21 / km) +81m 5:10 / km
Sunday Mar 17, 2013 #
Running warm up/down 48:18 [2] 6.71 km (7:12 / km) +8m 7:10 / km
Barwon Heads
http://www.middaymilers.org/reports.htm
Cool conditions, but a strong wind made running difficult depending on the course direction.
Running race 8:00 [5] 2.34 km (3:25 / km) +5m 3:23 / km
Bitumen plus gravel tracks around the Barwon Heads Caravan Park
My first 1.5kms was ok, but I struggled over the last 500m into the wind and up hill.
My time was 20 seconds slower than 2 years ago.
Running race 13:50 [5] 3.96 km (3:30 / km) +5m 3:28 / km
Bitumen
A solid run for the first 3kms on my own.
I found a bit extra over the last km when Smurf caught me and I finished strongly to hold on to him.
Running race 15:53 [5] 4.52 km (3:31 / km) +5m 3:30 / km
Bitumen
Probably my best run of the day.
I started 10 seconds behind Smurf and pulled him in over the first 2.5kms. I sat on him for 1.5kms and then surged at the corner with 800m to go and established a 10 second gap.
Running race 19:04 [5] 4.89 km (3:54 / km) +6m 3:52 / km
Beach sand leg
Another good leg, although the time doesn't suggest this. The sand was not completely hard and the tide was coming in, so it was a tough 4.9km. The wind was also a factor.
Slips took 2.5kms to catch 10 seconds on me. I had a tough patch in soft sand until 3.5kms, but I finished strongly only 10 seconds behind Slips.