Training Log Archive: BruceIn the 7 days ending Oct 15, 2011:
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Saturday Oct 15, 2011 #
7 AM
Running hills 1:00:25 [4] 11.78 km (5:08 / km) +261m 4:37 / km
Kew Hills
4km hilly tempo, 5min jog, then another 5km hilly tempo
Starting my preparation for the Romsey Relay on 6th Nov, which consists of 4 x 4km stages in one day - most of which are hilly.
4km hilly tempo, 5min jog, then another 5km hilly tempo
Starting my preparation for the Romsey Relay on 6th Nov, which consists of 4 x 4km stages in one day - most of which are hilly.
Friday Oct 14, 2011 #
12 PM
Running 1:04:53 [3] 12.0 km (5:25 / km) +158m 5:04 / km
2 laps of the tan on a warm and sunny day.
The first lap was easy 17:30. The second was more solid 15:45.
The first lap was easy 17:30. The second was more solid 15:45.
Wednesday Oct 12, 2011 #
12 PM
Running 41:44 [2] 8.23 km (5:04 / km) +146m 4:40 / km
Just an easy lap of the tan after getting withdrawl symptoms from 2 days without running.
Monday Oct 10, 2011 #
Note
Another orienteering season is now over.
I was disappointed with not being able to get any good results last week. Tough competition, gastro and a niggling foot injury meant that things didn't go my way.
The highlights of my NOL season were:
3rd Aus Sprint Champs
3rd WOC Trial Sprint
5th overall at Easter, as well as 4th in the long distance (no race)
5th Canberra NOL long distance
and 5th overall in the SILVA National Orienteering League (best season of my NOL career).
Also I had a good state series, with
1st Vic Sprint Champs
1st Vic State Series
including the Kooyoora long distance race
I will now look to 2012, and I hope to start with the Sprint The Bay races in NZ in February.
I was disappointed with not being able to get any good results last week. Tough competition, gastro and a niggling foot injury meant that things didn't go my way.
The highlights of my NOL season were:
3rd Aus Sprint Champs
3rd WOC Trial Sprint
5th overall at Easter, as well as 4th in the long distance (no race)
5th Canberra NOL long distance
and 5th overall in the SILVA National Orienteering League (best season of my NOL career).
Also I had a good state series, with
1st Vic Sprint Champs
1st Vic State Series
including the Kooyoora long distance race
I will now look to 2012, and I hope to start with the Sprint The Bay races in NZ in February.
Note
Some Melbourne Marathon times of note from yesterday:
Training partners (Melbourne Midday Milers)
15th David VENOUR 2:35:45 40-44 yrs 1st
26th Paul MARSH 2:38:15 20-39 yrs 9th
36th Shane FIELDING 2:41:48 45-49 yrs 2nd
37th Anthony LEE 2:41:57 40-44 yrs 5th
155th Piotr Czajkowski (MFR) 2:56:34
I was running similar times to Fielding and Lee in training, so I would aim for a sub 2h45m if I was to race a marathon at the moment.
Training partners (Melbourne Midday Milers)
15th David VENOUR 2:35:45 40-44 yrs 1st
26th Paul MARSH 2:38:15 20-39 yrs 9th
36th Shane FIELDING 2:41:48 45-49 yrs 2nd
37th Anthony LEE 2:41:57 40-44 yrs 5th
155th Piotr Czajkowski (MFR) 2:56:34
I was running similar times to Fielding and Lee in training, so I would aim for a sub 2h45m if I was to race a marathon at the moment.
Sunday Oct 9, 2011 #
Orienteering warm up/down 15:00 [1] 2.0 km (7:30 / km)
10 AM
Orienteering race 44:04 [5] *** 7.75 km (5:41 / km) +238m 4:56 / km
Oceania Relay Championship, NOL.
2nd leg for the Victorian team with Evan Barr and Bryan Keely.
Evan returned a long time after the leaders (about 15 mins down on Simon), so I had little to race for. I just tried to do my best and see how many teams I could pass.
The open paddocks for the first 3 were easy. The splits show that I may have had a longer split through those. I lost 20 seconds on 4. I got a slow route up the rocks on the way to 5 and may have lost another minute.
After that, I ran quite well, perhaps losing just 20 seconds on 9 and another 20 seconds leaving 17 on the wrong angle. I actually felt like I was starting to run stronger through the rough rocks and logs - better than at any time over the weekend. Perhaps I just didn't spend enough time in rough terrain before the carnival.
I was pleased with my time of just over 44 minutes for the second leg. I saw Reuben for a couple of controls in the butterfly, but passed him quickly. Otherwise I was on my own.
I was very disappointed that the organisers had started 3rd leg runners in a mass start after only 4 of 12 elite teams had finished the second leg. I know the Evan lost time, but I felt that I was quite competitive and was battling with SA for 3rd and 4th place in the NOL teams competition. They may as well just start the whole field in a mass start, and count the best 3 times from each state!
My legs felt fresh before the race, which was a good sign for the day after a long distance race. My right foot was pretty sore though. I still had a bruised right heel after last Saturday, which had got a little worse after yesterday. I wore my VJ Sarva shoes to give my feet a little more cushioning.
The combination of Toph, me and Bryan could have got 3rd place, but unfortunately we chose the wrong team this year.
I haven't spoken to Evan after the race, but he appeared to go from 5 to 9 before then running to 6. It looked like a good run up until then, so perhaps he got confused by the butterfly loop?
2nd leg for the Victorian team with Evan Barr and Bryan Keely.
Evan returned a long time after the leaders (about 15 mins down on Simon), so I had little to race for. I just tried to do my best and see how many teams I could pass.
The open paddocks for the first 3 were easy. The splits show that I may have had a longer split through those. I lost 20 seconds on 4. I got a slow route up the rocks on the way to 5 and may have lost another minute.
After that, I ran quite well, perhaps losing just 20 seconds on 9 and another 20 seconds leaving 17 on the wrong angle. I actually felt like I was starting to run stronger through the rough rocks and logs - better than at any time over the weekend. Perhaps I just didn't spend enough time in rough terrain before the carnival.
I was pleased with my time of just over 44 minutes for the second leg. I saw Reuben for a couple of controls in the butterfly, but passed him quickly. Otherwise I was on my own.
I was very disappointed that the organisers had started 3rd leg runners in a mass start after only 4 of 12 elite teams had finished the second leg. I know the Evan lost time, but I felt that I was quite competitive and was battling with SA for 3rd and 4th place in the NOL teams competition. They may as well just start the whole field in a mass start, and count the best 3 times from each state!
My legs felt fresh before the race, which was a good sign for the day after a long distance race. My right foot was pretty sore though. I still had a bruised right heel after last Saturday, which had got a little worse after yesterday. I wore my VJ Sarva shoes to give my feet a little more cushioning.
The combination of Toph, me and Bryan could have got 3rd place, but unfortunately we chose the wrong team this year.
I haven't spoken to Evan after the race, but he appeared to go from 5 to 9 before then running to 6. It looked like a good run up until then, so perhaps he got confused by the butterfly loop?