Training Log Archive: BruceIn the 7 days ending Jan 9, 2010:
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Saturday Jan 9, 2010 #
Running 9:38 1.55 km (6:13 / km) +55m 5:17 / km
ahr:114 max:132
Warm Up
Running tempo 34:26 * 8.57 km (4:01 / km) +167m 3:40 / km
ahr:153 max:175 spiked:19/20c
Street Orienteering
I ran the course from Thursday night's street orienteering course. All controls in under 35 minutes.
It was a hot morning, so it was tough to keep the pace high, especially on the hills. I managed to push hard for the last 2kms to finish in under 4min/km.
Running 7:55 1.42 km (5:35 / km) +9m 5:24 / km
ahr:137 max:169
Warm Down
Friday Jan 8, 2010 #
Running 8:36 1.6 km (5:22 / km) +39m 4:47 / km
ahr:121 max:129
Warm up
Ran to the newsagent to pick up today's paper that did not get delivered.
Running hills 1:00:59 12.65 km (4:49 / km) +204m 4:28 / km
ahr:142 max:162
Kew Hills
Moderately paced run down Merri Creek, then a hilly return through Kew. I kept my heart rate in the 140s for most of the run.
Thursday Jan 7, 2010 #
Running intervals 1:05:57 12.37 km (5:20 / km) +221m 4:54 / km
ahr:129 max:165
Descending Set
Grass oval at Clifton Hill. Some good quality longer intervals today. The speed increased with each one, and I seemed to recover quite well between each.
Split time Split distance Split pace Ending HR
15:37 2.18 7:11 61 (33%)
4:34 1.30 3:32 156 (84%)
3:14 0.45 7:12 96 (52%)
3:33 1.05 3:23 164 (89%)
3:18 0.27 12:18 74 (40%)
2:54 0.86 3:22 165 (89%)
1:54 0.20 9:22 116 (62%)
2:06 0.65 3:15 165 (89%)
2:20 0.28 8:13 118 (64%)
1:23 0.42 3:16 163 (88%)
1:47 0.14 12:33 97 (52%)
0:32 0.20 2:44 154 (83%)
22:40 4.36 5:12 135 (73%)
Wednesday Jan 6, 2010 #
Running long 1:14:15 13.51 km (5:30 / km) +342m 4:53 / km
ahr:123 max:151
Kew Hills
Longish run with some steep Kew hills in the last 30 minutes.
Tuesday Jan 5, 2010 #
Running intervals 1:07:59 11.8 km (5:46 / km) +335m 5:03 / km
ahr:128 max:173
10 x 400
A shorter speed session today as most of my recent speed sessions have been longer.
The Collingwood track was a nice venue for some 400s.
I took a while to warm up, but by the second lap I was running consistant 75s laps.
80, 75, 75, 75, 75, 74, 75, 74, 75, 69
End HR 155 for first, increasing to 172 on 10th. Dropping to 110 after about 1 minute.
Monday Jan 4, 2010 #
Running 35:49 6.09 km (5:53 / km) +192m 5:05 / km
ahr:117 max:135
Recovery Run
I spent most of the day painting the side gate. I cooked a bbq but didn't eat until after the run. I knew that I couldn't run after eating snags.
The run was quite slow and I felt very lethargic, but as usual for a recovery run, I felt much better at the end of the run.
Sunday Jan 3, 2010 #
Running long 1:59:11 24.04 km (4:57 / km) +472m 4:31 / km
ahr:126 max:148
Zoo, Fitroy Gdns, Yarra Bend Park
Long run starting from the Fairfield boathouse. I had hoped that some other MFR guys may join me, but no one turned up, so it was a long solo run.
I tried to stay around the 5m/km pace and about 130 bpm.
I started to tire a little after a couple of big hills in Kew, but I wanted to push on to the 24km mark.
We had a family night at the KFC Big Bash at the MCG for a fantastic match. Dwayne Smith and Steve Smith took 2 of the best outfield catches you will ever see. They just stuck in their fingers at the highest points of their leaps.
David Hussey and then Dwayne Bravo were brilliant at the end to get the Vics home.