Training Log Archive: BruceIn the 7 days ending Feb 6, 2010:
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Saturday Feb 6, 2010 #
7 AM
Running 49:29 7.9 km (6:16 / km)
ahr:136 max:185
Terrain intervals at Yarra Bend Park
4 reps around 1.5 - 2km with 2 mins rest
Things I reminded myself of today:
1. Running in rough terrain is a lot tougher than roads and tracks.
2. There are too many grass seeds in Feburary
3. The course has slowed down a bit since last year, with long grass, fallen trees and new fences.
4 reps around 1.5 - 2km with 2 mins rest
Things I reminded myself of today:
1. Running in rough terrain is a lot tougher than roads and tracks.
2. There are too many grass seeds in Feburary
3. The course has slowed down a bit since last year, with long grass, fallen trees and new fences.
Friday Feb 5, 2010 #
12 PM
Running 55:45 9.95 km (5:36 / km)
ahr:125 max:177
Tan
Hill Sharpener
4 Airlie Streets and 2 Killer Loops with slow jogging in between.
Legs felt heavy after 2 hard runs yesterday.
Hill Sharpener
4 Airlie Streets and 2 Killer Loops with slow jogging in between.
Legs felt heavy after 2 hard runs yesterday.
Thursday Feb 4, 2010 #
12 PM
Running 53:02 11.28 km (4:42 / km)
ahr:137 max:172
Gosh's Paddock
2x4min 2x3min 2x2min
A bit of drizzle made it more pleasant than yesterday, but it was still quite warm and much more humid today.
A work meeting got in the way of training, so it was a solo effort today. I got there just as the others were leaving.
Averaged about 3:20 pace for the reps on the grass oval.
2x4min 2x3min 2x2min
A bit of drizzle made it more pleasant than yesterday, but it was still quite warm and much more humid today.
A work meeting got in the way of training, so it was a solo effort today. I got there just as the others were leaving.
Averaged about 3:20 pace for the reps on the grass oval.
7 PM
Orienteering tempo 38:27 [4] * 8.19 km (4:42 / km)
spiked:16/18c
Street O - Greensborough
I wasn't planning on this, and had training hard a lunch time. We had to collect the control plates for next Wednesday, but Anne was planning on going. When she saw the rain and that the map was steep, she decided that she did not want to go. Instead I had to go, so I thought I may as well go for another training run.
I started out with Schepisi, but he had seen the map and already planned his route to avoid #8. Unless I was also going to miss it, I had to get it first as it was close to the start. I didn't have time to confirm that it was one to drop, so I had to get it. Schepisi's route was better, and I didn't have the pace on the hills and on a second hard run of the day to make up the extra distance on him.
I wasn't planning on this, and had training hard a lunch time. We had to collect the control plates for next Wednesday, but Anne was planning on going. When she saw the rain and that the map was steep, she decided that she did not want to go. Instead I had to go, so I thought I may as well go for another training run.
I started out with Schepisi, but he had seen the map and already planned his route to avoid #8. Unless I was also going to miss it, I had to get it first as it was close to the start. I didn't have time to confirm that it was one to drop, so I had to get it. Schepisi's route was better, and I didn't have the pace on the hills and on a second hard run of the day to make up the extra distance on him.
Wednesday Feb 3, 2010 #
12 PM
Running long 1:11:54 14.17 km (5:04 / km)
ahr:126 max:155
Port Melbourne Beach run
Since it was a warm day, Mike's Meander was changed to the beach run. We had time for a 10 minute dip at Pt Melbourne, before returning to the city.
Since it was a warm day, Mike's Meander was changed to the beach run. We had time for a 10 minute dip at Pt Melbourne, before returning to the city.
Tuesday Feb 2, 2010 #
Note
Readers now have the ability to see my detailed location, speed and hr data via the enhanced attackpoint GPS import functionality.
Running race 4:36 [5] 1.5 km (3:04 / km)
1500m time on the way through the mile race.
12 PM
Running race 4:56 1.0 mi (4:56 / mi)
ahr:169 max:183
12:40 PM. Olympic Park.
Midday Milers Mile Handicap
1609m race on the track
4:56 - A personal best, as I haven't raced over this distance much.
I ended up finishing sixth out of about 25. I started with a group of 5 at 55seconds. AL was 5sec ahead so I took off after him and caught him after 2 laps. With 600m to go, Cans jumped off my back and surged ahead to go on and win. I maintained my form pretty well over the last lap and passed most of the front markers except 3. Just the 2 guys passed me, so I finished 6th.
I was happy with a time under 5 minutes. I think if I was really serious about optimising my mile time, I would need to run a few more of these to pace myself properly.
Laps
1.14 (72)
2.27 (73)
3.43 (76)
4.56 (73)
Midday Milers Mile Handicap
1609m race on the track
4:56 - A personal best, as I haven't raced over this distance much.
I ended up finishing sixth out of about 25. I started with a group of 5 at 55seconds. AL was 5sec ahead so I took off after him and caught him after 2 laps. With 600m to go, Cans jumped off my back and surged ahead to go on and win. I maintained my form pretty well over the last lap and passed most of the front markers except 3. Just the 2 guys passed me, so I finished 6th.
I was happy with a time under 5 minutes. I think if I was really serious about optimising my mile time, I would need to run a few more of these to pace myself properly.
Laps
1.14 (72)
2.27 (73)
3.43 (76)
4.56 (73)
Running warm up/down 14:51 2.89 km (5:09 / km)
ahr:133 max:166
Running warm up/down 20:32 3.16 km (6:30 / km)
ahr:120 max:149
Monday Feb 1, 2010 #
Running 1:04:41 12.65 km (5:07 / km) +129m 4:52 / km
ahr:129 max:152
12:23 PM. Tan.
Fawkner Park in Reverse
I missed the start by a minute, so I was catching up for the first 2kms around the tan. I could then slow down, but the pace was always pushing along a bit faster than comfortable.
Fawkner Park in Reverse
I missed the start by a minute, so I was catching up for the first 2kms around the tan. I could then slow down, but the pace was always pushing along a bit faster than comfortable.
Sunday Jan 31, 2010 #
Running long 1:48:23 21.0 km (5:10 / km) +349m 4:46 / km
ahr:129 max:150
7:16 AM. Yarra Bend Park.
Long run
Uncomfortable conditions. Quite warm for 7am, with a stiff northerly wind. Hilly start on a 45 minutes loop through Kew before I returned back to the start to wait for the others. Only Simon turned up, but I almost left without him, being 8 minutes late. Dion was absent, and Tash must have had a big night.
At one stage, we saw Sophie Barker running in the opposite direction near along the Yarra near Merri Creek.
The second half was flatter and a bit faster than the first part.
Long run
Uncomfortable conditions. Quite warm for 7am, with a stiff northerly wind. Hilly start on a 45 minutes loop through Kew before I returned back to the start to wait for the others. Only Simon turned up, but I almost left without him, being 8 minutes late. Dion was absent, and Tash must have had a big night.
At one stage, we saw Sophie Barker running in the opposite direction near along the Yarra near Merri Creek.
The second half was flatter and a bit faster than the first part.
Note
Biggest running month since I started logging on attackpoint in mid 2006.
Total 31 sessions, 35:16:25 413.02 km
Together with December, it has been a great summer.
Total 30 sessions 32:15:38 383.53 km
Total 31 sessions, 35:16:25 413.02 km
Together with December, it has been a great summer.
Total 30 sessions 32:15:38 383.53 km