Training Log Archive: BruceIn the 7 days ending Sep 15, 2007:
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Saturday Sep 15, 2007 #
Orienteering tempo 37:03 [4] 7.5 km (4:56 / km)
shoes: VJ Sarva #3
Melbourne Forest Loop - Terrain Time Trial
I used the Virtual Partner feature on my Garmin 305 for the first time. This allows you to race against a previous performance over the same course, so I uploaded my last terrain time trail from August. At the beginning I was behind by around 20-30m, probably because I was spending too much time looking at the watch, and all of the different view it gives of you running against the virtual partner.
Then I got into a good rhythm and was running strongly, and had a 70-80m virtual lead by halfway. At some stages I was up to 150m ahead, eventually winning the race by 59 seconds.
The forest is already looking visibly drier. In just the last 2 or 3 weeks much of the lush green grass now has a brown tinge.
I used the Virtual Partner feature on my Garmin 305 for the first time. This allows you to race against a previous performance over the same course, so I uploaded my last terrain time trail from August. At the beginning I was behind by around 20-30m, probably because I was spending too much time looking at the watch, and all of the different view it gives of you running against the virtual partner.
Then I got into a good rhythm and was running strongly, and had a 70-80m virtual lead by halfway. At some stages I was up to 150m ahead, eventually winning the race by 59 seconds.
The forest is already looking visibly drier. In just the last 2 or 3 weeks much of the lush green grass now has a brown tinge.
Orienteering 12:01 [4] **** 3.0 km (4:00 / km)
Sprint Distance training at La Trobe University.
Practised identifying passages and making decisions at speed. I missed a narrow short cut on one leg, and on another I ran into an unmapped high wall. Other than that, I was happy with the navigation. Speed was good for my second hard session of the day.
Practised identifying passages and making decisions at speed. I missed a narrow short cut on one leg, and on another I ran into an unmapped high wall. Other than that, I was happy with the navigation. Speed was good for my second hard session of the day.
Running warm up/down 30:00 [1]
Friday Sep 14, 2007 #
Running 1:05:00 [2] 14.0 km (4:39 / km)
shoes: Nike Zoom Air Elite 07 #5
Fawkner Park loop, then a half lap of the tan, and back to the city along the river. Surged for a km to catch the group after missing the start, but then settled into a nice comfortable pace. Sped up a little on the way back, and felt better as the run went on.
Thursday Sep 13, 2007 #
Running intervals 42:00 [4] 8.22 km (5:07 / km)
shoes: Nike Zoom Air Elite 07 #6
5 x 1km intervals on before work. Out on the Yarra Boulevard, and back through Yarra Bend.
Most reps were undulating, so running them in 3:30 was not too bad. I started to tire a little on the last one, but the time was still ok.
No lunchtime run today as I have to sit on a Steering Committee for a project.
Most reps were undulating, so running them in 3:30 was not too bad. I started to tire a little on the last one, but the time was still ok.
No lunchtime run today as I have to sit on a Steering Committee for a project.
Wednesday Sep 12, 2007 #
Running long 1:15:00 [3] 16.5 km (4:33 / km)
shoes: Nike Zoom Air Elite 07 #5
Longish lunchtime run with Slips and AL on Mike's Meander course (around Albert Park, Fawkner Park, Yarra Park and Fitroy Gardens). Started at a fairly slow pace (5m/km), but it picked up and a lot of the second half was at 4:30 pace or faster.
I wasn't feeling particularly special today, but I got through the run with no problems.
My GPS told me that I was at -5m altitude while running along side the Yarra. Perhaps it was one of Pensioner's underwater rivers :-)
I wasn't feeling particularly special today, but I got through the run with no problems.
My GPS told me that I was at -5m altitude while running along side the Yarra. Perhaps it was one of Pensioner's underwater rivers :-)
Tuesday Sep 11, 2007 #
Running 1:00:00 [4] 12.0 km (5:00 / km)
shoes: Nike Zoom Air Elite 07 #5
Intervals at Storm Oval - Gosh's Paddock.
4 sets of 4 x 1min, 30 sec recovery, with 2 mins between sets.
Lots of wet stuff falling from the sky - I have forgotten what it is called.
I felt very ordinary on the warm up, but got better after the first 2 intervals and finished the session off well.
Around 320m for each 1 min interval.
4 sets of 4 x 1min, 30 sec recovery, with 2 mins between sets.
Lots of wet stuff falling from the sky - I have forgotten what it is called.
I felt very ordinary on the warm up, but got better after the first 2 intervals and finished the session off well.
Around 320m for each 1 min interval.
C • 9.74 1
Monday Sep 10, 2007 #
Running 45:00 [2] 9.0 km (5:00 / km)
shoes: Nike Zoom Air Elite 07 #6
A lap and a half of the tan at an easy recovery pace.
Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Nike Zoom Air Elite 07 #6
MFR Monday night run from my house with Dion, Blair, Torgeir and Suse.
Dion and Torgeir were a little quiet tonight and were off the back by a few meters, even though I don't believe that we were going that fast.
A nice run along the Yarra bike trail to Gipps St bridge and back through Studley Park.
Dion and Torgeir were a little quiet tonight and were off the back by a few meters, even though I don't believe that we were going that fast.
A nice run along the Yarra bike trail to Gipps St bridge and back through Studley Park.
Sunday Sep 9, 2007 #
Orienteering race 49:01 [5] *** 9.48 km (5:10 / km) +532m 4:02 / km
ahr:165 max:175 spiked:14/14c shoes: VJ Sarva #4
State Series #7, Mt Franklin Gorge
For the second day in a row I had a very clean run, and I was feeling quite fit and fast through the forest. Not many people made mistakes, so the results came down to who could run the fastest - and today that was me.
Milo Key proved again that he is the fastest dog orienteer in the world to come second, ahead of Blair.
Arthur 49:01
Key and dog 50:23
Trewin 50:28
Russell 51
L Keely 55 (good run)
A little more variation in heart rate today, mostly due to hills to go up and down. The average was also a little lower than yesterday - party due to the downhills, partly due to racing yesterday, and also a few more obstacles in the terrain to slow me down. Still I was able to work hard for most of the course, and I felt like I couldn't have gone too much faster.
Route Gadget link
For the second day in a row I had a very clean run, and I was feeling quite fit and fast through the forest. Not many people made mistakes, so the results came down to who could run the fastest - and today that was me.
Milo Key proved again that he is the fastest dog orienteer in the world to come second, ahead of Blair.
Arthur 49:01
Key and dog 50:23
Trewin 50:28
Russell 51
L Keely 55 (good run)
A little more variation in heart rate today, mostly due to hills to go up and down. The average was also a little lower than yesterday - party due to the downhills, partly due to racing yesterday, and also a few more obstacles in the terrain to slow me down. Still I was able to work hard for most of the course, and I felt like I couldn't have gone too much faster.
Route Gadget link
Running 15:00 [2]
Early morning jog around some forest tracks at Mt Franklin Gorge, near our camp.
Running warm up/down 15:00 [1]
Warm up on the way to the start for the orienteering race.
Orienteering 50:00 [3] ****
Extra orienteering training on some of the complex mining areas at Glenluce in preparation for the Vic Champs in October.
Running 15:00 [1]
Checked out the Malmsbury Botanic Gardens as a possible future sprint distance orienteering area.
I have driven past it hundreds of times, but this was the first time that I actually ventured into it. Anne and the kids were in Perth, so I had an opportunity to stop and look around.
I think that it is definately suitable for a State Sprint Champs sometime in the future, and I hearby claim it for Melbourne Forest Racers.
I have driven past it hundreds of times, but this was the first time that I actually ventured into it. Anne and the kids were in Perth, so I had an opportunity to stop and look around.
I think that it is definately suitable for a State Sprint Champs sometime in the future, and I hearby claim it for Melbourne Forest Racers.