Training Log Archive: BruceIn the 7 days ending Feb 18, 2017:
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Friday Feb 17, 2017 #
Cycling 32:40 9.72 km (17.9 kph) +63m
ahr:96 max:134
Running 50:13 10.49 km (4:47 / km) +130m 4:30 / km
ahr:133 max:159
Cycling 27:07 9.31 km (20.6 kph) +97m
ahr:114 max:147
Thursday Feb 16, 2017 #
Cycling 33:40 10.26 km (18.3 kph) +67m
ahr:96 max:129
Running hills 1:17:19 13.65 km (5:40 / km) +351m 5:01 / km
ahr:137 max:176
Cycling 38:33 10.56 km (16.4 kph) +118m
ahr:101 max:149
Wednesday Feb 15, 2017 #
Cycling 36:40 9.86 km (16.1 kph) +80m
ahr:93 max:126
Cycling 29:47 9.37 km (18.9 kph) +101m
ahr:101 max:135
Orienteering tempo 41:12 9.48 km (4:21 / km) +128m 4:04 / km
ahr:159 max:173
Canterbury Trails
Tuesday Feb 14, 2017 #
Cycling 33:57 9.8 km (17.3 kph) +70m
ahr:95 max:134
Running 1:17:03 14.49 km (5:19 / km) +197m 4:59 / km
ahr:139 max:174
The first 4km were not fast. My legs were still a bit tired from Sunday. As we increased the tempo in the 5th km, I actually felt strong and was able to complete the session with high intensity.
I hope that I can carry this form on for a few weeks.
Cycling 33:41 9.45 km (16.8 kph) +101m
ahr:98 max:139
Monday Feb 13, 2017 #
Cycling 33:48 9.8 km (17.4 kph) +78m
ahr:96 max:133
Running 51:01 8.89 km (5:44 / km) +99m 5:26 / km
ahr:118 max:139
The idea was to use the cold water for recovery. However, with the air temperature only 16 degrees, the water actually felt almost warm.
Cycling 30:00 9.63 km (19.3 kph) +135m
ahr:103 max:132
Sunday Feb 12, 2017 #
Running warm up/down 4:56 0.58 km (8:33 / km) +26m 6:58 / km
ahr:108 max:132
Running race 13:08 3.42 km (3:51 / km) +101m 3:21 / km
ahr:145 max:178
Red Hill to Flinders, Mornington Peninsula
Form Guide and seedings of runners
http://www.middaymilers.org/wp-content/uploads/201...
Race Guide
http://www.middaymilers.org/wp-content/uploads/201...
Results
www.middaymilers.org/wp-content/uploads/2017/02/5m...
Historical Results
www.middaymilers.org/wp-content/uploads/2017/02/5m...
Relay History since 1990
www.middaymilers.org/wp-content/uploads/2017/02/mm...
Finally, a relay win in with the Midday Milers on my 11th attempt. A great effort by my team mates Simon Tu (captain), Mark Symes and Dale Nardella that formed the "Red Nitros"
Simon picked well. Mark and Dale were overlooked by captains with earlier picks, but Simon picked based on form and the all team members backed him up with 16 well run stages.
Teams of 4, picked school yard style, competing over 16 stages of around 4km each on trails and roads around the Mornington Peninsula.
Stage 2 - Nicho's Revenge
Cool and rainy. Started with a steep down and steep up through Nicho's property, then a nice 2km out and back along the horse trail.
I started about 5th, picked up 3 places up the first hill, and then held onto 2nd position for about 3kms of solid running.
Running race 15:06 4.06 km (3:43 / km) +63m 3:27 / km
ahr:161 max:190
We were now on the move, with all stages after stage 4 out along the roads of the Mornington Peninsula.
The Red Nitros had hit the lead, so I had no one to chase or follow. I tore the stage notes out of the folder to take with me just in case I missed one of the directing arrows.
The first 2.5kms were mostly down a small slope. I felt good after 1km, so I pushed hard to use the downhill. After the u-turn, it was about 2km back up the hill. My pace was understandably slower, but I still managed to increase our lead to over a minute.
We held this lead until stage 8. Runners were supposed to head off the beach and up a set of stairs. 8 of the 9 teams (including mine) missed the stairs and lost time in the bushes trying to find the road. Bevo was the only one who took the correct path (but he had set up the course in the morning).
Running race 16:13 4.45 km (3:39 / km) +58m 3:25 / km
ahr:163 max:182
This was a tricky leg. Cars were not able to follow along some dirt tracks and horse trails, so runners had to fend for themselves.
I was chasing Katie (white team) early. She always starts fast, so I had to work hard to pass her. I then found a horse trail on the right. I went through the gate, but then realised that it was only 1km and not 1.2kms on my Garmin. By the time I was back through the gate I had lost 20 seconds and was chasing Katie again. 200m down the road there were some arrows pointing to a second horse trail. It would have been nice to have had some arrows pointing straight ahead at the first horse trail junction.
I was a bit angry so I pushed on quite hard, and finished the rest of the leg well, once again extending our lead to about a minute over the green, black and white teams.
Running race 14:49 4.32 km (3:26 / km) +36m 3:18 / km
ahr:166 max:186
The race was well and truly on. Bevo had built up a handy lead of about 90 seconds for the white team. My job was to get as close as possible to Licka to give Raffa a chance of overtaking the white team on Stage 16 for the win.
I really enjoyed this leg. It was mostly down hill on a ridge top that had magnificent views over Bass Strait and Western Port. A cross wind was howling, but the sun was starting to make its first appearance for the day.
I was moving well. By half way, the time check was +57 seconds. I kept pushing and reduced the lead to +43s, +37s and finally +20s at the end.
Raffa went on to catch Clarko on stage 16, and then extend our lead to win the day by 90 seconds.