Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Mar 24, 2007:

activity # timemileskm+m
  Running4 7:49:49 51.33 82.6
  Cycling1 1:15:00 19.88(3:46) 32.0(2:21)
  Swimming1 1:15:00 2.05(36:35) 3.3(22:44)
  Total6 10:19:49 73.26 117.9

» now

Saturday Mar 24, 2007 #

Running warm up/down 30:00 [1]
shoes: Brooks Axiom

Running race 2:14:49 [4] 32.2 km (4:11 / km)
shoes: Brooks Axiom

Did the 20 mile crossy as a rehearsal for marathon day as it started at the same time so could see if breakfast at 5am would stay down witha 7 am start (it did, muesli, banana and yoghurt, OJ and coffee). Race was 2 laps of west basin from Black mountain peninsula going clockwise. The race plan was to try and find marathon pace and then stick to it.
Set off at an easy pace running with acejase but a few k's in after negotiating the way round a bunch of bilby girls he dropped off a bit. Got into a good bunch of five or so going over commonwealth avenue bridge that held together along the south side of the lake, at the time was hard to judge the pace but felt quick enough but still comfortable. First drinks station came in 32:09, probably at 8km. The drinks broke the group up a bit, then another couple of runners passed at Scrivener Dam doing the 10 mile race, they weren't moving much faster so I managed to hang on the back of them which got me back to this dude with an orange vest. Climbing up from Scrivener I got back in front of this group but the orange guy stayed with me and then went back on the front in the lead up the the turn round at the end of the first lap which was at 1h06:34 (34:24 from the drinks). As we came up to the turn the commentator was saying, here's the first 20 mile runners, the orange dude must have stopped longer at the drinks, so as I got back on the bike track I was out in front and couldn't hear anyone behind. I reminded myself about the race plan and tried to stick to the same pace. My usual race experince involves this 60 year old nemesis who appears from nowhere with 500m to go and sprints past. Coming off Commowealth Avenue bridge I could see the next runner some way back so I'd opened up a bit of a gap. Got to the drinks at 1:38:25 (31:50) from the turn, took the lap time after the drink rather than before as on the first lap so had probably done that leg about 30s quicker than first timem around. Had trouble trying to drink and run so slowed to a walk. The last 8 kms was harder - the hilliest part of the course and it was getting warmer, at the top of the climb from scrivener dam looked down and couldn't see anyone in sight behind so just focused on trying to keep good technique. The welcome sight of Black Mountain peninsula spurred me on to finish in 2:14:49 (36:23 from the drinks station). Very happy with the time, legs a re a bit sore, but it's the longest run I've done on tarmac. Time to taper for the marathon

Thursday Mar 22, 2007 #

Running 45:00 [4] 10.0 km (4:30 / km)
shoes: Brooks Adrenaline

Evening run with some Bilbys from Dickson Ovals, was going to be intervals but track wasn't booked. Fairly flat run through bottom of Mt Maj and back round some cycle tracks. Second half of run at a more brisk pace. 10km is a triathlon measure so +/- 10%

Wednesday Mar 21, 2007 #

Cycling 1:15:00 [3] 32.0 km (2:21 / km)

Meandering ride round Belconnen, was busy on the roads so ended up on some cycle tracks through suburbia - no idea where it was. Eventually ended up going round lake Ginninderra dodging power walkers with flailing arms.

Tuesday Mar 20, 2007 #

Running intervals 35:00 [5] 8.4 km (4:10 / km)
shoes: Brooks Axiom

Running warm up/down 50:00 [1]
shoes: Brooks Axiom

Bilbys intervals session. Pyramid set from 200s to 1000 then back down again. Managed a fairly good pace through the set. Turn out was quite small - the summer triathletes must have gone into hibernation.

Monday Mar 19, 2007 #

Swimming 1:15:00 [2] 3.3 km (22:44 / km)

Went for swim at Dicko pool as no Bilbys session at Civic due to public holiday. Was raining so hardly anyone there. Water like a tropical island compared to the mass of floating hair, plasters and whatever else at Civic.

Sunday Mar 18, 2007 #

Running long 2:55:00 [3] 32.0 km (5:28 / km)
shoes: Brooks Adrenaline


Long run - through Lyneham, behind the racecourse then onto Triple Tri route over Mts Majura and Ainslie. Saw Hoggster's group crossing in front on the track at the bottom of Majura - looked like they were doing a cracking pace. Ran down Anzac parade then along the lake, was going to do Black mountain as well but was up to 2h30 so headed back through anu. Legs still felt like there was a bit there at the end.

« Earlier | Later »