Training Log Archive: BruceIn the 7 days ending Apr 24, 2010:
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Saturday Apr 24, 2010 #
7 AM
Running hills 44:41 8.53 km (5:14 / km) +151m 4:49 / km
ahr:133 max:170
Kew hill circuit
Friday Apr 23, 2010 #
12 PM
Running 1:00:59 11.07 km (5:31 / km) +93m 5:17 / km
ahr:134 max:178
Thursday Apr 22, 2010 #
12 PM
Running tempo 1:07:27 13.52 km (4:59 / km) +86m 4:50 / km
ahr:140 max:176
8km progressive tempo
Reasonable progression of pace, but I didn't feel fantastic at any stage.
Reasonable progression of pace, but I didn't feel fantastic at any stage.
Wednesday Apr 21, 2010 #
12 PM
Running hills 57:56 11.55 km (5:01 / km) +108m 4:47 / km
ahr:133 max:173
Lap of the tan, plus 3 cactus loops.
Tuesday Apr 20, 2010 #
12 PM
Running warm up/down 11:22 2.01 km (5:39 / km) +7m 5:33 / km
ahr:149 max:204
Running intervals 52:28 10.66 km (4:55 / km) +43m 4:49 / km
ahr:143 max:175
Olympic Park
2 x 1500m starting every 7 minutes
3 x 1000m starting every 5 minutes
A warm day, so it was hard work. You don't expect these conditions after Easter.
I had a sluggish start with heavy legs, but I was at least able to keep them consistant, averaging 20s per 100m.
Back to work for a rest this afternoon!
2 x 1500m starting every 7 minutes
3 x 1000m starting every 5 minutes
A warm day, so it was hard work. You don't expect these conditions after Easter.
I had a sluggish start with heavy legs, but I was at least able to keep them consistant, averaging 20s per 100m.
Back to work for a rest this afternoon!
Monday Apr 19, 2010 #
12 PM
Running 1:12:57 14.1 km (5:10 / km) +98m 5:00 / km
ahr:128 max:177
Fawkner Park
Sluggish start, but feeling comfortable by mid way.
Good enough for an additional lap of the tan.
Sluggish start, but feeling comfortable by mid way.
Good enough for an additional lap of the tan.
Sunday Apr 18, 2010 #
11 AM
Orienteering race 1:04:17 [4] *** 10.29 km (6:15 / km) +148m 5:50 / km
spiked:9/11c (injured)
State Series #2 at Porcupine Ridge
A disappointing run after a good fast start.
Despite strapping heavily, I turned my right ankle 3 times on the stony, loggy and slippery hillsides, with quite severe pain for a minute each, but settling down quite quickly. If that wasn't enough, a stick puntured the sole of my left shoe, and I had to stop and sit down to get it out before I could continue. Luckily there was no skin puncture, but it was bruised and pretty sore at the time.
After the injured ankle and foot, I was moving quite gingerly, and lost time. On top of that I lost concentration and made 2 60 second errors.
My run could have been much better, so to be only 3.5 minutes down wasn't too bad I suppose.
A disappointing run after a good fast start.
Despite strapping heavily, I turned my right ankle 3 times on the stony, loggy and slippery hillsides, with quite severe pain for a minute each, but settling down quite quickly. If that wasn't enough, a stick puntured the sole of my left shoe, and I had to stop and sit down to get it out before I could continue. Luckily there was no skin puncture, but it was bruised and pretty sore at the time.
After the injured ankle and foot, I was moving quite gingerly, and lost time. On top of that I lost concentration and made 2 60 second errors.
My run could have been much better, so to be only 3.5 minutes down wasn't too bad I suppose.
Orienteering warm up/down 10:00 [1] 2.0 km (5:00 / km)