Training Log Archive: heyUIn the 7 days ending Apr 10, 2011:
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Sunday Apr 10, 2011 #
Event: Bridges Fun Run
Running race 40:45 [5] 10.0 km (4:05 / km)
am: Bridges Fun Run. Strong gusty nor'easterly wind overnight and early morning didn't bode well for fast run, especially given that the course is pretty exposed to the wind. Tried to run conservatively in the hope of running consistently and finishing strongly. Aimed for 4 min kms.
Didn't feel too good in the first km or so and was struggling to settle into a rhythm. Passed by hordes of people along Riverside Dr, but surprisingly was bang on 4min at the first km mark. Craig was just ahead of me here. Felt I was struggling to maintain the pace across the Causeway and was pushed around a bit by some particularly strong gusts. Congestion on the bridges also made it quite slow. Rachel was also ahead of me here. Could still see Craig not too far ahead. Tried open out once I got across the Causeway and had the wind behind me. I could see some female runners ahead of me so I concentrated on reeling them in one by one. Got them all, including Rachel, except for one who kept running strongly and gradually edged away. Able to maintain sub 4s here courtesy of the wind, but couldn't keep it up when course swung around and it became a crosswind. The Narrows Bridge was a killer - uphill and almost directly into the wind. In survival mode from here to the finish, just trying stay with a couple of guys who seemed to be finishing strongly. Craig must have been not far ahead, but (fortunately) didn't see him at the finish otherwise I would have been forced to summon up a sprint.
Ultimately ran a time that was pretty much on par with my current fitness levels. May have been a chance to break 40 on a calm day, but satisfied with the result. There is still room for improvement. I didn't feel like my cardio fitness was a problem - more that the legs were struggling to consistently maintain the fast, unaccustomed pace.
splits:
4:00.4
12:25.8 3k missed all the k markers here
3:53.4
3:57.5
3:58.9
4:06.4
4:17.9 includes Narrows Bridge !
4:04.6
Didn't feel too good in the first km or so and was struggling to settle into a rhythm. Passed by hordes of people along Riverside Dr, but surprisingly was bang on 4min at the first km mark. Craig was just ahead of me here. Felt I was struggling to maintain the pace across the Causeway and was pushed around a bit by some particularly strong gusts. Congestion on the bridges also made it quite slow. Rachel was also ahead of me here. Could still see Craig not too far ahead. Tried open out once I got across the Causeway and had the wind behind me. I could see some female runners ahead of me so I concentrated on reeling them in one by one. Got them all, including Rachel, except for one who kept running strongly and gradually edged away. Able to maintain sub 4s here courtesy of the wind, but couldn't keep it up when course swung around and it became a crosswind. The Narrows Bridge was a killer - uphill and almost directly into the wind. In survival mode from here to the finish, just trying stay with a couple of guys who seemed to be finishing strongly. Craig must have been not far ahead, but (fortunately) didn't see him at the finish otherwise I would have been forced to summon up a sprint.
Ultimately ran a time that was pretty much on par with my current fitness levels. May have been a chance to break 40 on a calm day, but satisfied with the result. There is still room for improvement. I didn't feel like my cardio fitness was a problem - more that the legs were struggling to consistently maintain the fast, unaccustomed pace.
splits:
4:00.4
12:25.8 3k missed all the k markers here
3:53.4
3:57.5
3:58.9
4:06.4
4:17.9 includes Narrows Bridge !
4:04.6
Saturday Apr 9, 2011 #
Note
(rest day)
Futile attempt at freshening up for the Bridges
Friday Apr 8, 2011 #
Cycling 30:00 [3]
md: Rode my old bike into the city and left it there (at work).
Bus home to pick up my new, faster bike :-)
Bus home to pick up my new, faster bike :-)
Gym 47:00 [2]
weight:74kg
pm: Usual gym, minus the clams. At SportsMed Subi.
Thursday Apr 7, 2011 #
Running 47:53 [3]
am: Run in Kings Pk with 20:15 of 'fast' running on Hale oval. 4.08min/k. About as fast as I'm capable of at the moment. Can't see myself breaking 40 on the weekend. The first 2 or 3 km is OK but definitely struggling to maintain the pace over longer distances.
Wednesday Apr 6, 2011 #
Cycling 50:41 [3] 23.4 km (2:10 / km)
am: Perth Water ride. Easterly was very light this morning. Amazing
Tuesday Apr 5, 2011 #
Running 31:54 [3]
am: In Kings Pk. A little slow to get going this morning. Both feet a bit sore from Sunday's run. might be time to think about new shoes!
Gym 42:00 [2]
weight:73.2kg
pm: Slightly cut-down gym session. SportsMed Subi.
Monday Apr 4, 2011 #
Cycling 38:00 [3]
am: Easy spin down to Tawarri and back.