Training Log Archive: BruceIn the 7 days ending Feb 12, 2011:
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Saturday Feb 12, 2011 #
8 AM
Running long 1:25:50 [4] 20.0 km (4:18 / km) +132m 4:09 / km
Long run along the tails to Ivanhoe and Heidelberg.
The trails near Ivanhoe golf course were mostly mud, so I had to take a few detours to be able to maintain a solid pace. This was a much faster pace for my long runs. The first 20 minutes felt difficult until I warmed up, but after that maintaining about a 4:10 m/km average was no problem.
The trails near Ivanhoe golf course were mostly mud, so I had to take a few detours to be able to maintain a solid pace. This was a much faster pace for my long runs. The first 20 minutes felt difficult until I warmed up, but after that maintaining about a 4:10 m/km average was no problem.
Friday Feb 11, 2011 #
12 PM
Running 1:02:46 [3] 11.68 km (5:22 / km) +147m 5:03 / km
2 laps of the tan
Thursday Feb 10, 2011 #
12 PM
Running tempo 51:09 9.71 km (5:16 / km) +100m 5:01 / km
Mona Fartlek
Wednesday Feb 9, 2011 #
6 PM
Running warm up/down 5:03 [1] 0.26 km (19:16 / km) +2m 18:34 / km
Orienteering tempo 34:31 [4] 8.61 km (4:01 / km) +116m 3:45 / km
Tuesday Feb 8, 2011 #
12 PM
Running intervals 1:00:52 12.07 km (5:02 / km) +147m 4:45 / km
Ganly session.
I felt very ordinary getting ready for the session, but it turned into one of my best efforts on the training track in a long time. I almost kept with the alpha males, and was well ahead of my usual B-grade mates on each of the 6 reps.
Time kms pace
1:42.3 0.5 3:25 up hill
2:25.7 0.77 3:09 down
3:21.3 1 3:21 up
3:09.3 1.01 3:07 down
2:36.5 0.78 3:21 up
1:29.5 0.51 2:55 down
Also I've lost my first 100g! At least its heading in the right direction.
I felt very ordinary getting ready for the session, but it turned into one of my best efforts on the training track in a long time. I almost kept with the alpha males, and was well ahead of my usual B-grade mates on each of the 6 reps.
Time kms pace
1:42.3 0.5 3:25 up hill
2:25.7 0.77 3:09 down
3:21.3 1 3:21 up
3:09.3 1.01 3:07 down
2:36.5 0.78 3:21 up
1:29.5 0.51 2:55 down
Also I've lost my first 100g! At least its heading in the right direction.
Monday Feb 7, 2011 #
12 PM
Running 31:54 [2] 5.69 km (5:36 / km) +74m 5:16 / km
Sunday Feb 6, 2011 #
7 AM
Running long 1:31:26 [3] 20.82 km (4:23 / km) +338m 4:04 / km
Long run at a solid pace on my Yarra Boulevard 20km course.
My aim was to run 20km over an undulating course in 90 minutes, similar to some runs that I did in August and September last year.
As it turned out, I felt quite good, and I was able to run under 87 minutes without too much effort and feeling good. It's a good sign. Hopefully it means that coming out of my base phase I am fitter than I was 6 months ago.
This morning was also very pleasant, running in 15 degree conditions, rather than the 30+ last Sunday morning.
The Yarra was up higher again this morning, probably another 2m from yesterday. This was the highest I have seen since November 2004, with the level 30cm below the top of the information sign under the pipe bridge. On the 2004 occasion it was 5cm from the top of the sign.
I'll track my weight for the next few weeks to see if I can keep up with Anne's "pork off" competition at her gym.
My aim was to run 20km over an undulating course in 90 minutes, similar to some runs that I did in August and September last year.
As it turned out, I felt quite good, and I was able to run under 87 minutes without too much effort and feeling good. It's a good sign. Hopefully it means that coming out of my base phase I am fitter than I was 6 months ago.
This morning was also very pleasant, running in 15 degree conditions, rather than the 30+ last Sunday morning.
The Yarra was up higher again this morning, probably another 2m from yesterday. This was the highest I have seen since November 2004, with the level 30cm below the top of the information sign under the pipe bridge. On the 2004 occasion it was 5cm from the top of the sign.
I'll track my weight for the next few weeks to see if I can keep up with Anne's "pork off" competition at her gym.