Training Log Archive: BruceIn the 7 days ending Aug 19, 2006:
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Saturday Aug 19, 2006 #
Event: AUS NOL Races
Orienteering race (NOL) 35:28 [5] *** 6.5 km (5:27 / km)
spiked:14/11c shoes: VJ Sarva #3
Queensland Champs Day 1 - Middle, NOL 10, ANZ Test Match.
Minor mistakes on a couple of dodgy control sites. However, my technique felt stronger than it had been all year, and I was really reading the map well and looking at my compass often.
Quite a nervous start, running across very vague hills, a bit like Eppalock terrain. I could not interpret the termite mound mapping or some of the edge of the contour slopes. Got faster as the race went on without seeing anyone else. Lost a minute on 7 on an unmapped termite mound, and 30 seconds on 1, 3 and 9. Considering this, I was happy to be in the middle of bunch of competitive times.
Conditions were hot (26^), but was bearable given it was only a middle distance race.
Minor mistakes on a couple of dodgy control sites. However, my technique felt stronger than it had been all year, and I was really reading the map well and looking at my compass often.
Quite a nervous start, running across very vague hills, a bit like Eppalock terrain. I could not interpret the termite mound mapping or some of the edge of the contour slopes. Got faster as the race went on without seeing anyone else. Lost a minute on 7 on an unmapped termite mound, and 30 seconds on 1, 3 and 9. Considering this, I was happy to be in the middle of bunch of competitive times.
Conditions were hot (26^), but was bearable given it was only a middle distance race.
Running warm up/down 20:00 [1]
Friday Aug 18, 2006 #
Running 40:00 [2]
Easy run through Yarra Bend Park. Starting thinking about how I'm going to race tomorrow.
Thursday Aug 17, 2006 #
Note
(rest day)
Rest day to give my body a rest before the weekend.
Wednesday Aug 16, 2006 #
Running race (Corporate Cup) 13:14 [5] 3.83 km (3:27 / km) +50m 3:15 / km
Corporate Cup Round 1 - Season #18
Conditions fine, but a very gusty headwind on the second half.
Better time than expected, given the conditions. Leg speed is improving. Felt good for first 1.5km, but couldn't maintain my top speed and had to drop down a gear. Struggled from 1.75-2.25 into a strong wind, but otherwise a good run.
250m splits:
48
49
52
57 uphill 1km 3.26
60 uphill
50
51
55!! 2km 7.01
56!!
53
51
52 3km 10.33
52
50
59 (for last 330m)
13.14 3.83 km
Conditions fine, but a very gusty headwind on the second half.
Better time than expected, given the conditions. Leg speed is improving. Felt good for first 1.5km, but couldn't maintain my top speed and had to drop down a gear. Struggled from 1.75-2.25 into a strong wind, but otherwise a good run.
250m splits:
48
49
52
57 uphill 1km 3.26
60 uphill
50
51
55!! 2km 7.01
56!!
53
51
52 3km 10.33
52
50
59 (for last 330m)
13.14 3.83 km
Running warm up/down 36:00 [2]
Corporate Cup warm up/extended warm down up to Anderson St and back.
Tuesday Aug 15, 2006 #
Running intervals 54:00 [4]
Sharpening - short intervals
2x500 1.36, 1.33
2x250 0.44, 0.41
2x500 1.33, 1.34
followed by an easy lap of the tan.
Felt slow on the first, but seemed to find some speed in my legs later in the session.
2x500 1.36, 1.33
2x250 0.44, 0.41
2x500 1.33, 1.34
followed by an easy lap of the tan.
Felt slow on the first, but seemed to find some speed in my legs later in the session.
Monday Aug 14, 2006 #
Running 48:00 [2]
MFR Monday night run - Key residence.
Tonights menu was soup and home made bread, followed by dumplings and ice cream.
A good turn up tonight. Blair, Sue, Evan had just returned from Europe. Warren & Milo, Ferg, Rob, Torgeir and Nicola ran. Dion was injured, and Tash and Anne looked after the 5 kids.
Milo is running just like Koira did 10 years ago.
Evan said that he had been "up the Baltics". I guess that is one way to desribe his trip. He also confirmed that his Lithuanium friend was not a natural blonde!
Liggo turned up just in time for dessert. Typical.
Tonights menu was soup and home made bread, followed by dumplings and ice cream.
A good turn up tonight. Blair, Sue, Evan had just returned from Europe. Warren & Milo, Ferg, Rob, Torgeir and Nicola ran. Dion was injured, and Tash and Anne looked after the 5 kids.
Milo is running just like Koira did 10 years ago.
Evan said that he had been "up the Baltics". I guess that is one way to desribe his trip. He also confirmed that his Lithuanium friend was not a natural blonde!
Liggo turned up just in time for dessert. Typical.
Sunday Aug 13, 2006 #
Orienteering tempo (Melbourne Forest Loop) 1:19:45 [4] 15.0 km (5:19 / km)
2 Laps of Melbourne Forest Loop
(Simulated long distance terrain training)
Again lacked speed in my legs, but held it together for 2 laps within 10 seconds of each other.
Still ran a faster time than late June, with longer and heavier grass conditions.
Liggo was supposed to join me, but apparently slept in until midday, blaming delayed jet lag.
I nearly caused an accident with 2 cyclists as I came out of the forest at a road crossing. They let out a Troy scream, but fortunately I was able to stop in time and the cyclists continued downhill at about 60km/h with no damage done (except probably some brown bike pants).
(Simulated long distance terrain training)
Again lacked speed in my legs, but held it together for 2 laps within 10 seconds of each other.
Still ran a faster time than late June, with longer and heavier grass conditions.
Liggo was supposed to join me, but apparently slept in until midday, blaming delayed jet lag.
I nearly caused an accident with 2 cyclists as I came out of the forest at a road crossing. They let out a Troy scream, but fortunately I was able to stop in time and the cyclists continued downhill at about 60km/h with no damage done (except probably some brown bike pants).
Orienteering warm up/down 25:00 [1]
Warm up / warm down