Training Log Archive: Bruce

Long run with a tempo section towards the end. I started at about 6:15am to try to avoid the 39 degree heat in Adelaide. It wasn't too bad, but it was still quite warm.
I was half asleep for the first half, winding my way up Para Hills and Wynne Vale to Keithcott Farm Primary School for a much needed drink. I then looped around Golden Grove Tavern before accelerating for a solid 6.3km tempo at 3:55 pace. I was awake by then, and this was a good session to end the year on.

Following that, I then played 18 holes of golf with Mason and Torren at the Valley View Par 3 Golf Course. After scoring 64 on Friday, I was starting to get my short irons going, and I hit most greens in regulation. The highlight was hitting the flag on the second bounce on the 5th, although it bounced too far away for birdie. I did manage a birdie on the 130m 8th, when my tee shot got to within 4 feet. I repeated this again on the 15th, holing a 7m putt. My only blemishes were on the longer 10th and 18th where I missed the green by 20m, and couldn't get close enough on the second shots to get up and down. Still, I'll take the even par 54 and record that as easily my career best on a course that I played probably 50 times in my youth.
Mason and Torren enjoyed the game and hit the ball well enough with their new junior clubs.

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2011 Yearly Totals
357 sessions 357:29:23hrs 3949.62km including 42.784km climb

Running 272 276:16:02 3194.85
Orienteering 85 74:23:21 750.83
Strength & Conditioning 7 6:50:00

A great year of training, few injuries, and some rewarding results.

Up from previous years
2010: 352 sessions 345:57:09hrs 3886.83km
2009: 270 sessions 252:46:48hrs 2923.95km
2008: 306 sessions 334:03:20hrs 3562.75km

Highlights of my year include:
Athletics
Collingwood 10000m track race 35:03
Tan Track 3.82km 12:44
Midday Milers Mile Handicap 4:58
2000m 6:28
SeeChange 1000m block 3:03

Orienteering
Australian Sprint Distance Championships 3rd in M21E
WOC Trial Sprint Distance 3rd in M21E
Easter Prologue 4th in M21E
Australian Middle Distance Championships 5th in M21E
Australian 3 Day Championships 5th in M21E
Canberra Classic NOL race 5th in M21E,

2 state titles;
Victorian Sprint Distance Champs
SA Sprint Distance Champs,

and some local series wins;
Victorian State Series
Park & Street Eastern Summer Series

Long slow run in warm conditions
From Para Vista, circumnavigating Hope Valley Reservoir, and then through Highbury to Yak's place. I called in for a cool drink and short chat before continuing down the Torrens River to Paradise. I returned along the OBahn to Holden Hill and back through Valley View.
I never felt great, but it was hot.
A cool down swim at Uncle Geoff's pool in the afternoon was much appreciated.

Mona Fartlek
down Dry Creek to Yatala, then back up to Kelly Rd

Progressive tempo
Up Dry Creek to Wynne Vale, then back on the Golden Way.

Para Hills

3km, 3.5km reps at Dry Creek, Valley View

I enjoyed the day with the kids. No running but I did spend a while in Geoff's pool in the evening.