Training Log Archive: BruceIn the 7 days ending Feb 18, 2012:
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Saturday Feb 18, 2012 #
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
7 PM
Running race 36:21 [5] 10.32 km (3:31 / km) +2m 3:31 / km
Collingwood 10000m on the track.
Conditions were ok, but it was very humid.
My aim was to try for 35 minutes. I went out looking for 84 sec laps.
I felt good for the first 3kms, comfortably running 83s on my own with no one else in the field close by. It was going to have to be a solo effort. I then started running 84s, which was perfect.
After 4km, I wasn't able to sustain the same lap times. I tried to push a bit harder, but could only manage 86s and a 17:40 5km split. This was not a disaster, but I knew that sub 35 was probably going to be out of reach unless I had a good section.
That never happened, and the humidity slowly wore me down to 89s pace. Disappointed, I did think of pulling out at about 7km, but a tough 10km was going to be good for me, so I plugged away without killing myself in the last 7 or 8 laps for a respectable time.
Mason recorded splits and counted laps for me. He did a great job, but he kept calling out one short with the laps to go (due to being confused by the numbers on the form). I would have been happy with my time for 24 laps :-) However, I was following my splits carefully so I knew my own lap count. It does get pretty confusing and hard to count when you are doing 25 laps.
Conditions were ok, but it was very humid.
My aim was to try for 35 minutes. I went out looking for 84 sec laps.
I felt good for the first 3kms, comfortably running 83s on my own with no one else in the field close by. It was going to have to be a solo effort. I then started running 84s, which was perfect.
After 4km, I wasn't able to sustain the same lap times. I tried to push a bit harder, but could only manage 86s and a 17:40 5km split. This was not a disaster, but I knew that sub 35 was probably going to be out of reach unless I had a good section.
That never happened, and the humidity slowly wore me down to 89s pace. Disappointed, I did think of pulling out at about 7km, but a tough 10km was going to be good for me, so I plugged away without killing myself in the last 7 or 8 laps for a respectable time.
Mason recorded splits and counted laps for me. He did a great job, but he kept calling out one short with the laps to go (due to being confused by the numbers on the form). I would have been happy with my time for 24 laps :-) However, I was following my splits carefully so I knew my own lap count. It does get pretty confusing and hard to count when you are doing 25 laps.
Friday Feb 17, 2012 #
12 PM
Running 53:38 [2] 10.45 km (5:08 / km) +118m 4:51 / km
Fitzroy Gardens easy run
Thursday Feb 16, 2012 #
12 PM
Running 17:14 [2] 3.02 km (5:43 / km) +18m 5:33 / km
Running tempo 30:01 [4] 7.82 km (3:50 / km) +39m 3:45 / km
Running 31:58 [2] 3.4 km (9:24 / km) +61m 8:37 / km
Wednesday Feb 15, 2012 #
7 PM
Orienteering 1:10:40 [1] 7.86 km (9:00 / km) +13m 8:55 / km
Mapping in All Nations Park for next Thursday's event.
This will feature a full colour 1:3000 map according to ISSOM standards.
This will feature a full colour 1:3000 map according to ISSOM standards.
Tuesday Feb 14, 2012 #
12 PM
Running warm up/down 14:18 [2] 2.29 km (6:15 / km) +15m 6:03 / km
Running intervals 54:28 8.95 km (6:05 / km) +104m 5:45 / km
Today was supposed to be a 6 x 1000m session. Instead I decided to do it a little differently to try to extend my top end speed range more.
I seem to have a reached a consistantly good pace for my races, but I'm still a little behind the pace of the top runners. If I keep training the same way, I am not going to get there.
4 x 1000m
Started with an 80% rep to warm up properly. Then I raced 3 reps hard, with a jog in between. I was well rested for each one, but the efforts were tough, especially from about 700m onwards.
The 3 reps were much faster than I have managed before, so I achieved my objective for the session.
3:04
3:05
3:04
I seem to have a reached a consistantly good pace for my races, but I'm still a little behind the pace of the top runners. If I keep training the same way, I am not going to get there.
4 x 1000m
Started with an 80% rep to warm up properly. Then I raced 3 reps hard, with a jog in between. I was well rested for each one, but the efforts were tough, especially from about 700m onwards.
The 3 reps were much faster than I have managed before, so I achieved my objective for the session.
3:04
3:05
3:04
Monday Feb 13, 2012 #
1 PM
Running 55:18 [2] 10.63 km (5:12 / km) +113m 4:56 / km
Fawkner Park
I concentrated on running style for part of the run.
I concentrated on running style for part of the run.