Training Log Archive: BruceIn the 7 days ending Jan 30, 2010:
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Saturday Jan 30, 2010 #
Running hills 1:12:02 12.96 km (5:33 / km) +400m 4:49 / km
ahr:126 max:165
7:40 AM. Yarra Bend Park.
Walmer St Hills
Sluggish start with a slow warm up. I felt stronger than last week, although a little more tired.
6 x hills, 3 min recovery down the hill. Averaged 1 second slower per rep than last week.
2.45
2.47
2.44
2.37
2.44
2.41
Walmer St Hills
Sluggish start with a slow warm up. I felt stronger than last week, although a little more tired.
6 x hills, 3 min recovery down the hill. Averaged 1 second slower per rep than last week.
2.45
2.47
2.44
2.37
2.44
2.41
Friday Jan 29, 2010 #
Running 56:00 [3] 12.0 km (4:40 / km)
2 laps of the tan.
My legs were a bit tired from yesterday. The pace felt solid, but I don't think it was really that quick.
Last night I watched the Naked Lentil on SBS about the 'Lentil As Anything' restaurant in Abbottsford that a lot of people may know of. Nice concept, but it's difficult to see it being sustainable without a solid business plan. Part 2 of 3 is on next week.
My legs were a bit tired from yesterday. The pace felt solid, but I don't think it was really that quick.
Last night I watched the Naked Lentil on SBS about the 'Lentil As Anything' restaurant in Abbottsford that a lot of people may know of. Nice concept, but it's difficult to see it being sustainable without a solid business plan. Part 2 of 3 is on next week.
Note
I have passed 32 hours of running this month, with still 2 days to go.
Another 1h40m over the weekend, and it will be my record volume of running for a calendar month since I started logging on AP in 2006.
Another 1h40m over the weekend, and it will be my record volume of running for a calendar month since I started logging on AP in 2006.
Thursday Jan 28, 2010 #
Running intervals 31:13 6.99 km (4:28 / km) +32m 4:22 / km
ahr:151 max:179
12:35 PM. Olympic Park.
6 x 1000m
Starting every 5 minutes (walking across the grass in between)
3.20
3.19
3.16
3.17
3.14
3.15
A very good quality session, with small improvements in speed with each rep.
6 x 1000m
Starting every 5 minutes (walking across the grass in between)
3.20
3.19
3.16
3.17
3.14
3.15
A very good quality session, with small improvements in speed with each rep.
Running 15:03 2.1 km (7:10 / km) +91m 5:53 / km
ahr:132 max:176
12:19 PM. Tan.
Warm Up
My HR seems to often be above 170 bpm in the first 5 or 6 minutes of run, when it should be below140bpm for a gentle warm up. I have not yet determined if this is the garmin or me, but I suspect it is the former.
Warm Up
My HR seems to often be above 170 bpm in the first 5 or 6 minutes of run, when it should be below140bpm for a gentle warm up. I have not yet determined if this is the garmin or me, but I suspect it is the former.
Running 14:38 2.17 km (6:45 / km) +147m 5:02 / km
ahr:128 max:150
1:07 PM. Tan.
Warm Down
Warm Down
Wednesday Jan 27, 2010 #
Running tempo 39:22 * 9.91 km (3:58 / km) +112m 3:46 / km
ahr:162 max:174 spiked:17/18c
7:00 PM. Wantirna South.
Park & Street Orienteering
A course.
At the mass start, I was unsure which way to go, but I was brave enough to run the opposite direction to the pack. I had to make an early decision to leave out #20 which could have been my second control. This left just one more decision and as I was studying the course hard I ran passed #1 on house 60 as far as house 46! I am not sure that the control was placed far enough down the street. I was mad at myself for this lack of concentration, so that forced me to push harder.
I saw the #1 ranked street orienteer, Bryan Ackerly running in the opposite direction after 5.1km. The course was supposed to be 10.1km and I had already run about 100m extra, so in theory it was a close race.
I pushed on hard for the second half and finished in just under 4m/km for 9.97km.
Bryan came in 90 seconds later running a worse route 10.2km, with another large gap back to third.
Park & Street Orienteering
A course.
At the mass start, I was unsure which way to go, but I was brave enough to run the opposite direction to the pack. I had to make an early decision to leave out #20 which could have been my second control. This left just one more decision and as I was studying the course hard I ran passed #1 on house 60 as far as house 46! I am not sure that the control was placed far enough down the street. I was mad at myself for this lack of concentration, so that forced me to push harder.
I saw the #1 ranked street orienteer, Bryan Ackerly running in the opposite direction after 5.1km. The course was supposed to be 10.1km and I had already run about 100m extra, so in theory it was a close race.
I pushed on hard for the second half and finished in just under 4m/km for 9.97km.
Bryan came in 90 seconds later running a worse route 10.2km, with another large gap back to third.
Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
Tuesday Jan 26, 2010 #
Running tempo 1:08:40 14.01 km (4:54 / km) +391m 4:18 / km
ahr:143 max:193
7:42 AM. Yarra Bend Park.
Kew Hills tempo
More hills today, but at a tempo pace, without any recovery on the down hills.
Kew Hills tempo
More hills today, but at a tempo pace, without any recovery on the down hills.
Monday Jan 25, 2010 #
Running 47:26 8.14 km (5:50 / km) +235m 5:06 / km
ahr:125 max:175
7:26 AM. Yarra Bend Park.
Recovery
Easy run through the golf course and park.
Recovery
Easy run through the golf course and park.
Sunday Jan 24, 2010 #
Running long 1:59:36 21.66 km (5:31 / km) +742m 4:43 / km
ahr:126 max:171
7:01 AM. Yarra Bend Park.
Long run
A run in 2 parts. The first hour around the narrow river trails. The second with the MFR group (just Johan) so I took him through the hills of Kew.
I felt really good in the last half hour and I was having to hold back a bit to let Johan keep up.
Long run
A run in 2 parts. The first hour around the narrow river trails. The second with the MFR group (just Johan) so I took him through the hills of Kew.
I felt really good in the last half hour and I was having to hold back a bit to let Johan keep up.