Training Log Archive: BruceIn the 7 days ending Oct 16, 2010:
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Friday Oct 15, 2010 #
12 PM
Running 58:20 [3] 12.74 km (4:35 / km) +168m 4:18 / km
Wednesday Oct 13, 2010 #
12 PM
Running 1:19:57 [2] 15.55 km (5:09 / km) +147m 4:55 / km
Tuesday Oct 12, 2010 #
Note
I saw that Julian Dent came 15th in the Melbourne Marathon in 2:30:01.
Top effort and a super time!
https://assets.clubsonline.com.au/assets/console/c...
Top effort and a super time!
https://assets.clubsonline.com.au/assets/console/c...
12 PM
Running intervals 44:39 8.72 km (5:07 / km) +104m 4:50 / km
2 x1500m at the tan.
The group did 4 reps, but I kept it to a relatively easy session today.
I ran my 2 reps while the others did their 3rd and 4th, which made me feel quite fast (while the others were tired).
5:10 up the hill
2 minutes rest
4:49 down again
I managed to stay with the Woolies for 1250m on the 2nd rep, but I couldn't quite go with him for the final 250m.
The group did 4 reps, but I kept it to a relatively easy session today.
I ran my 2 reps while the others did their 3rd and 4th, which made me feel quite fast (while the others were tired).
5:10 up the hill
2 minutes rest
4:49 down again
I managed to stay with the Woolies for 1250m on the 2nd rep, but I couldn't quite go with him for the final 250m.
Monday Oct 11, 2010 #
12 PM
Running 55:31 [2] 10.78 km (5:09 / km) +138m 4:50 / km
Sunday Oct 10, 2010 #
Orienteering warm up/down 10:00 [1] 1.5 km (6:40 / km)
10 AM
Orienteering race 1:33:03 [5] *** 19.52 km (4:46 / km) +237m 4:30 / km
spiked:27/28c
Four of the top ten from last week's Australian Championship were in the race, so it was going to be tough to win, with only 2 minutes separating that bunch over 16km in South Australia.
Bendigo's Bryan Keely was the fastest runner in the field and race favourite. He took the early lead, and led at the road crossing at control 7 (5.5km) on 26:24, 77 seconds ahead of Rob Preston (NSW) and 91 seconds ahead of me. Middle Distance champion, Evan Barr (Bendigo) was a further minute back.
The main Creswick to Newstead road crossing was a unique part of this course. Organisers had included an untimed leg to cross the road safely and avoid 100km/hr traffic. I made the most of this crossing with a leisurely stroll to bring my heart rate down and compose myself for the middle section of the course. This helped me to the fastest split on the leg before the crossing and the next two after it.
By the return road crossing at control 16 (11km), Keely was still in the lead on 54.14, nine seconds ahead of Preston and 48 seconds ahead of Arthur. I took this opportunity to take a gel and hydrate for the final 8km.
Preston started to lose a few seconds and by control 21 (14km) it was Keely on 69:42 from Preson 70:24 and Arthur 70:31. Although I had no idea of my position, I decided that I would leave nothing to chance, and give it my all for the final 5km, as the next 4km was quite simple with little chance of navigational errors.
Despite this, Keely appeared to lose 100 seconds (and the lead) on the long 22nd leg. With 2km to go, it was Arthur in the lead on 82.57 from Preston 83.00 and Keely now 83.46.
The course then got a bit more technical, with shorter legs in intricate erosion gullies. Preston hit back gaining 10 seconds on 23, but Arthur responded, gaining 23 seconds on 24. Arthur coped with this final technical section the best, taking the fasters splits on the final 4 legs.
Placings:
Arthur 93.03
Preston 93.44
Keely 94.10
Results link:
http://results.orienteering.asn.au/index.php?sd=12...
This was my third Victorian Long Distance elite title to go with wins in 2007 and 2008, and now my 9th individual Victorian elite title in all distances.
Route Gadget
Bendigo's Bryan Keely was the fastest runner in the field and race favourite. He took the early lead, and led at the road crossing at control 7 (5.5km) on 26:24, 77 seconds ahead of Rob Preston (NSW) and 91 seconds ahead of me. Middle Distance champion, Evan Barr (Bendigo) was a further minute back.
The main Creswick to Newstead road crossing was a unique part of this course. Organisers had included an untimed leg to cross the road safely and avoid 100km/hr traffic. I made the most of this crossing with a leisurely stroll to bring my heart rate down and compose myself for the middle section of the course. This helped me to the fastest split on the leg before the crossing and the next two after it.
By the return road crossing at control 16 (11km), Keely was still in the lead on 54.14, nine seconds ahead of Preston and 48 seconds ahead of Arthur. I took this opportunity to take a gel and hydrate for the final 8km.
Preston started to lose a few seconds and by control 21 (14km) it was Keely on 69:42 from Preson 70:24 and Arthur 70:31. Although I had no idea of my position, I decided that I would leave nothing to chance, and give it my all for the final 5km, as the next 4km was quite simple with little chance of navigational errors.
Despite this, Keely appeared to lose 100 seconds (and the lead) on the long 22nd leg. With 2km to go, it was Arthur in the lead on 82.57 from Preston 83.00 and Keely now 83.46.
The course then got a bit more technical, with shorter legs in intricate erosion gullies. Preston hit back gaining 10 seconds on 23, but Arthur responded, gaining 23 seconds on 24. Arthur coped with this final technical section the best, taking the fasters splits on the final 4 legs.
Placings:
Arthur 93.03
Preston 93.44
Keely 94.10
Results link:
http://results.orienteering.asn.au/index.php?sd=12...
This was my third Victorian Long Distance elite title to go with wins in 2007 and 2008, and now my 9th individual Victorian elite title in all distances.
Route Gadget