Training Log Archive: BruceIn the 7 days ending Nov 11, 2006:
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Saturday Nov 11, 2006 #
Running 45:00 [2]
Felt really sluggish today (after a few hard days), so I took it really easy. I even stopped and watched a couple of overs of cricket in Yarra Bend Park.
It was Torren's 2nd Birthday today, so I had a slice of chocolate cake to celebrate.
It was Torren's 2nd Birthday today, so I had a slice of chocolate cake to celebrate.
Friday Nov 10, 2006 #
Running intervals 26:00 [4]
Ganly Session
500m 1.46 (1.45 recovery)
800m 2.37 (1.51)
1000m 3.25 (2.05)
1000m 3.13 (2.12)
800m 2.45 (1.45)
500m 1.39
A tough day after a hard week. I enjoyed the recoveries.
I saw Liggo jogging in the opposite direction during one of my reps. Why don't you join me next time?
500m 1.46 (1.45 recovery)
800m 2.37 (1.51)
1000m 3.25 (2.05)
1000m 3.13 (2.12)
800m 2.45 (1.45)
500m 1.39
A tough day after a hard week. I enjoyed the recoveries.
I saw Liggo jogging in the opposite direction during one of my reps. Why don't you join me next time?
Running warm up/down 30:00 [2]
Thursday Nov 9, 2006 #
Orienteering tempo (Street O) 36:00 [4] *
spiked:17/18c
Street O at Westerforlds Park.
I ran at a good pace and won A course by 4 minutes from the Birdman. Dion was another 4 minutes back. I was a bit unsure with my route choice early on, but it turned out to be pretty good.
I ran at a good pace and won A course by 4 minutes from the Birdman. Dion was another 4 minutes back. I was a bit unsure with my route choice early on, but it turned out to be pretty good.
Running warm up/down 10:00 [1]
Wednesday Nov 8, 2006 #
Note
Happy Birthday to me. I'm officially an M32 today!
Running race (Corporate Cup) 12:45 [5] 3.83 km (3:20 / km) +50m 3:08 / km
Corporate Cup Final - Spring 2006
Great conditions. 15^, cool with light breeze only.
12m45s - best time since April 2003, and just 4 seconds from my all time PB. Quite a good birthday present.
The 12 under 12 match race was in fact a 30 under 14 this year. I joined the match race to help push me along to a good time.
Many of the runners went crazy to start and ran around 90s for the first 500m, but I kept it under control, and passed most of these guys up Anderson St hill. I went out a little harder than 2 weeks ago and was about 10 seconds up at 2km. I then came home even stronger than a fortnight ago and only just missed my PB, although with 1km to go, I reaslised it was going to be just out of reach.
I think the hard training in August and September set me up well, and a couple of easier weeks lately were good to freshen me up for a short hard race.
2006 Spring Season times
13:14 16/8
13:13 30/8
13:11 27/9
13:28 11/10 (just after Aus Champs)
13:01 25/10
12:45 8/11
250m splits
0.46
0.50
0.51
0.57 up 3.24 1km
0.59 up
0.50
0.50
0.52 6.54 2km (3.30)
0.53
0.49
0.47.8
0.47.8 10.11 3km (3.17)
0.47.8
0.47.8 (got into a good fast rhythm from 2.5 to 3.5km!!!)
0.58 last 330m (3.15 last km)
Total 12.45.2
Now it's time to turn my focus to base training over summer.
Great conditions. 15^, cool with light breeze only.
12m45s - best time since April 2003, and just 4 seconds from my all time PB. Quite a good birthday present.
The 12 under 12 match race was in fact a 30 under 14 this year. I joined the match race to help push me along to a good time.
Many of the runners went crazy to start and ran around 90s for the first 500m, but I kept it under control, and passed most of these guys up Anderson St hill. I went out a little harder than 2 weeks ago and was about 10 seconds up at 2km. I then came home even stronger than a fortnight ago and only just missed my PB, although with 1km to go, I reaslised it was going to be just out of reach.
I think the hard training in August and September set me up well, and a couple of easier weeks lately were good to freshen me up for a short hard race.
2006 Spring Season times
13:14 16/8
13:13 30/8
13:11 27/9
13:28 11/10 (just after Aus Champs)
13:01 25/10
12:45 8/11
250m splits
0.46
0.50
0.51
0.57 up 3.24 1km
0.59 up
0.50
0.50
0.52 6.54 2km (3.30)
0.53
0.49
0.47.8
0.47.8 10.11 3km (3.17)
0.47.8
0.47.8 (got into a good fast rhythm from 2.5 to 3.5km!!!)
0.58 last 330m (3.15 last km)
Total 12.45.2
Now it's time to turn my focus to base training over summer.
Running warm up/down 35:00 [2]
Quite slow on the warm down after eating a bbq sausage after the race. I'd tried to run hard after eating sausages before and had regretted it!
Tuesday Nov 7, 2006 #
Running 45:00 [2]
Bellbird Dell run. Nothing special - just a jog in the morning on the south side of the river.
It was bloody freezing today. As it was a public holiday, I was going to have bbq with the kids at the playground for lunch, but it was too cold, so we stayed at home and watch the horses on tv.
It was bloody freezing today. As it was a public holiday, I was going to have bbq with the kids at the playground for lunch, but it was too cold, so we stayed at home and watch the horses on tv.
Monday Nov 6, 2006 #
Running 50:00 [2]
Easy run at lunchtime to Fawkner Park.
Apparently there is no MFR club run tonight because of a horse race tomorrow called the Melbourne Cup. I'm not sure why that matters?
Apparently there is no MFR club run tonight because of a horse race tomorrow called the Melbourne Cup. I'm not sure why that matters?
Sunday Nov 5, 2006 #
Running long 2:00:00 [2]
First long run of the summer. Ran to Princes Park and Melbourne Zoo, mostly along parks and bike trails.
Came back to the zoo later in the day with the kids at a more leisurely pace. The giraffes, leopards and pumas were particularly good today as they were right up close to the fence. Clever Mason was quite happy to put Torren between him and the emu in the walk thorugh enclosure.
Came back to the zoo later in the day with the kids at a more leisurely pace. The giraffes, leopards and pumas were particularly good today as they were right up close to the fence. Clever Mason was quite happy to put Torren between him and the emu in the walk thorugh enclosure.