Training Log Archive: BruceIn the 7 days ending Feb 19, 2011:
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Saturday Feb 19, 2011 #
7 PM
Running race (Track) 35:03 [5] 10.0 km (3:30 / km) +3m 3:30 / km
Collingwood 10,000m track race
This was my first ever 10km race on the track. I was in good form, so I through I would have a crack at my PB from Sandown 2010 (35:41), with a stretch target of 35 minutes. It was a windy day, but by 7:45pm the temperature had dropped and the breeze was only moderate, so there would be no excuses.
Mitho set a good pace, pumping out 83 and 84 second laps, so AL and I were happy to tag along. AL took over after a few kms, and I went through 5km feeling good in about 17:27 - on track so far. Mitho started to struggle so I moved forward and stuck on AL. The laps felt comfortable until about 9 to go. I could feel a bit more stress in my legs to maintain the pace, and eventually by about the 7km mark the elastic had broken and I was dropping a second or two on AL.
The mental strain of still needing to get through 7 laps was difficult, but I thought if I could somehow keep to 85s, I may feel good again. That didn't really happen and with 4 laps left I felt that a sub 35min was now unlikely. with 800m to go I tried to pick it up, but my pace didn't increase much. With 400m to go I needed a 72s lap, but I could only manage a 75s with nothing left at the end.
35 minutes had just eluded me, but it was still a 38s PB. I guess I'll need to keep up the quality training and try again for a sub 35min another day.
Each runner was required to have an official/lap counter. Anne was going out for a Hen's Night, so I had to rely on my kids to help. Mason did an excellent job. He loves maths so he really enjoyed sitting together with the other officials and recording times. Sophie and Torren were really good, cheering me on each lap while sitting on the sideline eating biscuits.
Thanks to Collingwood Athletics Club for a great event. It was really well organised, and visitors like me felt very welcome.
The splits
# split time
1 1:21.7 1:21.7
2 1:23.5 2:45.2
3 1:22.8 4:08.0
4 1:24.2 5:32.2
5 1:23.9 6:56.1
6 1:24.1 8:20.2
7 1:23.5 9:43.7
8 1:25.0 11:08.7
9 1:24.4 12:33.1
10 1:24.9 13:58.0
11 1:23.8 15:21.8
12 1:24.1 16:45.9
13 1:23.8 18:09.7
14 1:23.4 19:33.1
15 1:23.8 20:56.9
16 1:24.7 22:21.5
17 1:24.3 23:45.8
18 1:25.8 25:11.6
19 1:25.6 26:37.2
20 1:24.7 28:01.9
21 1:24.3 29:26.2
22 1:29.3 30:55.6
23 1:28.7 32:24.3
24 1:23.0 33:47.3
25 1:15.8 35:03.1
It's a pity about laps 22 and 23. That's were I was most tired, and I lost my rhythm there.
This was my first ever 10km race on the track. I was in good form, so I through I would have a crack at my PB from Sandown 2010 (35:41), with a stretch target of 35 minutes. It was a windy day, but by 7:45pm the temperature had dropped and the breeze was only moderate, so there would be no excuses.
Mitho set a good pace, pumping out 83 and 84 second laps, so AL and I were happy to tag along. AL took over after a few kms, and I went through 5km feeling good in about 17:27 - on track so far. Mitho started to struggle so I moved forward and stuck on AL. The laps felt comfortable until about 9 to go. I could feel a bit more stress in my legs to maintain the pace, and eventually by about the 7km mark the elastic had broken and I was dropping a second or two on AL.
The mental strain of still needing to get through 7 laps was difficult, but I thought if I could somehow keep to 85s, I may feel good again. That didn't really happen and with 4 laps left I felt that a sub 35min was now unlikely. with 800m to go I tried to pick it up, but my pace didn't increase much. With 400m to go I needed a 72s lap, but I could only manage a 75s with nothing left at the end.
35 minutes had just eluded me, but it was still a 38s PB. I guess I'll need to keep up the quality training and try again for a sub 35min another day.
Each runner was required to have an official/lap counter. Anne was going out for a Hen's Night, so I had to rely on my kids to help. Mason did an excellent job. He loves maths so he really enjoyed sitting together with the other officials and recording times. Sophie and Torren were really good, cheering me on each lap while sitting on the sideline eating biscuits.
Thanks to Collingwood Athletics Club for a great event. It was really well organised, and visitors like me felt very welcome.
The splits
# split time
1 1:21.7 1:21.7
2 1:23.5 2:45.2
3 1:22.8 4:08.0
4 1:24.2 5:32.2
5 1:23.9 6:56.1
6 1:24.1 8:20.2
7 1:23.5 9:43.7
8 1:25.0 11:08.7
9 1:24.4 12:33.1
10 1:24.9 13:58.0
11 1:23.8 15:21.8
12 1:24.1 16:45.9
13 1:23.8 18:09.7
14 1:23.4 19:33.1
15 1:23.8 20:56.9
16 1:24.7 22:21.5
17 1:24.3 23:45.8
18 1:25.8 25:11.6
19 1:25.6 26:37.2
20 1:24.7 28:01.9
21 1:24.3 29:26.2
22 1:29.3 30:55.6
23 1:28.7 32:24.3
24 1:23.0 33:47.3
25 1:15.8 35:03.1
It's a pity about laps 22 and 23. That's were I was most tired, and I lost my rhythm there.
Friday Feb 18, 2011 #
Note
(rest day)
Planned rest day.
Thursday Feb 17, 2011 #
12 PM
Running intervals 56:00 8.94 km (6:16 / km) +83m 5:59 / km
8 x 500m at the tan
Not fast - just tan race pace, about 1:37-1:40 reps
Orienteering entry for the Capital Orienteering Festival is expensive for juniors. I was going to enter Mason, but $20 for M10 is a bit over the top in my opinion.
Not fast - just tan race pace, about 1:37-1:40 reps
Orienteering entry for the Capital Orienteering Festival is expensive for juniors. I was going to enter Mason, but $20 for M10 is a bit over the top in my opinion.
C • $20 4
Wednesday Feb 16, 2011 #
6 PM
Orienteering tempo 42:57 [4] 10.42 km (4:07 / km) +76m 3:59 / km
spiked:20/20c
Park & Street Orienteering at Blackburn Lake
Started dry, turning into annoying light rain, and then quite heavy by the end. It was too wet to stick around and chat much at the end, so I don't even know who came second.
Thanks to Geoff Hudson for providing me with a plastic bag.
A slow start while I was warming up. About 5 minutes for the first km, but then 4m\kms over undulating terrain after that.
I tried my new Adizero Tempo shoes tonight, which felt light and fast.
Started dry, turning into annoying light rain, and then quite heavy by the end. It was too wet to stick around and chat much at the end, so I don't even know who came second.
Thanks to Geoff Hudson for providing me with a plastic bag.
A slow start while I was warming up. About 5 minutes for the first km, but then 4m\kms over undulating terrain after that.
I tried my new Adizero Tempo shoes tonight, which felt light and fast.
Tuesday Feb 15, 2011 #
12 PM
Running tempo 1:12:15 14.03 km (5:09 / km) +107m 4:58 / km
8km progressive tempo at the tan.
First 2kms in 8 minutes, then increasing the pace every 2kms, finishing with 7 minutes for the last 2kms.
First 2kms in 8 minutes, then increasing the pace every 2kms, finishing with 7 minutes for the last 2kms.
Monday Feb 14, 2011 #
12 PM
Running 1:02:28 [2] 11.54 km (5:25 / km) +115m 5:09 / km
Fawkner Park in reverse
Sunday Feb 13, 2011 #
7 AM
Orienteering 1:03:30 [3] 9.82 km (6:28 / km) +169m 5:57 / km
Terrain runnning at Macedon forest.
This was my first venture out into the bush in 2011. Usually this run is accompanied by Blair, but as he was in Oslo this weekend, I ran on my own. If I had of known that Rob Preston and Kathryn Ewels were in Macedon I would have joined them.
I found some fantastic trail bike tracks that weaved their way through the pine forest, up and down and round and round. For most of the run I had no idea where I was, as the constant circling were very dis-orientating. My general sense of direction was ok, as I found myself near the start with about 10 minutes to go of my planned duration.
The rest of the day was spent chairing the Orienteering Victoria Strategy Day at Macedon Primary. It seemed to fairly productive, with some healthy discussion around participation and membership. The good news is that Rob Edmonds will look after membership administration. It also looks like Orienteering Victoria will look to host the xmas 5 days and an NOL round in 2012.
Guess which Orienteering Victoria Board member was playing Solitaire during the meeting?
This was my first venture out into the bush in 2011. Usually this run is accompanied by Blair, but as he was in Oslo this weekend, I ran on my own. If I had of known that Rob Preston and Kathryn Ewels were in Macedon I would have joined them.
I found some fantastic trail bike tracks that weaved their way through the pine forest, up and down and round and round. For most of the run I had no idea where I was, as the constant circling were very dis-orientating. My general sense of direction was ok, as I found myself near the start with about 10 minutes to go of my planned duration.
The rest of the day was spent chairing the Orienteering Victoria Strategy Day at Macedon Primary. It seemed to fairly productive, with some healthy discussion around participation and membership. The good news is that Rob Edmonds will look after membership administration. It also looks like Orienteering Victoria will look to host the xmas 5 days and an NOL round in 2012.
Guess which Orienteering Victoria Board member was playing Solitaire during the meeting?