Training Log Archive: BruceIn the 7 days ending Mar 24, 2012:
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Saturday Mar 24, 2012 #
Running warm up/down 8:12 [2] 1.14 km (7:13 / km)
Orienteering tempo 38:55 [5] 7.18 km (5:25 / km) +177m 4:50 / km
I went fairly hard today to see if I could break 40 minutes. The grass was long and thick in places after some good "growing" weather recently. The vegetation changes significantly from season to season, so the times can vary a bit.
It ended up being one of my quickest circuits in the last couple of years. I felt quite a bit stronger in the terrain than I have recently. I am liking my Innov-8 Roclite shoes.
Running warm up/down 5:31 [2] 0.94 km (5:51 / km) +11m 5:31 / km
Friday Mar 23, 2012 #
Running warm up/down 13:43 [2] 2.26 km (6:04 / km) +13m 5:54 / km
Running hills 19:47 [4] 4.83 km (4:06 / km) +105m 3:42 / km
I felt much better than last week on these hills, and my times confirmed this. Each lap was under 3:20, and my total time was about 90 seconds faster than last time.
Running warm up/down 12:31 [2] 2.11 km (5:56 / km) +55m 5:15 / km
Thursday Mar 22, 2012 #
Running warm up/down 15:43 [2] 2.92 km (5:23 / km) +19m 5:13 / km
Running tempo 30:01 [4] 8.0 km (3:45 / km) +29m 3:41 / km
1 x 4min, 2 x 3 min, 3 x 2 min, 4 x 1 min with 60 sec float recovery
I made it to 50m from the road junction, then returned 60m beyond the start point on the return leg.
Running warm up/down 21:13 [2] 2.73 km (7:47 / km) +57m 7:03 / km
Wednesday Mar 21, 2012 #
Orienteering race 42:12 [4] 9.63 km (4:23 / km) +131m 4:06 / km
My approach was to mostly ignore the novelty distractions so that I could still complete a solid tempo run. I visited all controls with 3 minutes to spare.
This one was a 45 minute score format involving writing down the answers to cryptic questions with a pencial based on the street signs. Several of the required street signs were not even in the middle of the circle.
I have a good idea for a novelty event. How about a normal orienteering course!
Running warm up/down 8:24 [2] 1.47 km (5:42 / km) +8m 5:33 / km
Tuesday Mar 20, 2012 #
Running 1:04:29 12.35 km (5:13 / km) +176m 4:52 / km
A nice sunny day, but quite windy. Luckily for me, the wind was up the hill, so I got a bit of assistance. The hill climbs started at about 58s, and slowed down a bit in the second half to 1:02.
Monday Mar 19, 2012 #
Running 1:02:59 [2] 11.76 km (5:21 / km) +177m 4:59 / km
Sunday Mar 18, 2012 #
Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
Red Hill, Mornington Peninsula - starting at Geoff Nicholson's farm and finishing at Flinders.
I was teamed with Bevo, Licka and Rafa - we were the grey team.
We finished 5th in the morning, but won in the afternoon (thanks mostly to Bevo), to come 3rd overall. 4 seconds behind 2nd and 40seconds behind the winner (over around 60km!)
Running race 12:41 [5] 3.4 km (3:44 / km) +103m 3:14 / km
A tough stage with a couple of sharp climbs. I mostly ran against higher seeds, so I had a few guys go past me. I tried to keep up, but they were running away from me.
Running race 15:02 [5] 4.64 km (3:14 / km) +3m 3:14 / km
This was my quickest stage of the day, as there were no hills to climb. I caught Tilt in the first km and sat on him for a while. I felt very comfortable, so I had to take off in the 3rd km to try to catch Thai. I ran a quick 3rd km in 3:03 and made the catch with about 500m to go.
This was a magnificent stage, with views across the other bay to Phillip Island on a sunny day with clear blue skies.
Running race 14:28 [5] 3.66 km (3:57 / km) +144m 3:18 / km
The restart after the break, and everyone I was up against was seeded higher than me.
I just held on to Tilt up the big hills and pulled away from him on the false flats. This was pretty much up hill all the way, so the pace was quite slow.
I didn't enjoy this one very much, and I got an annoying stomach cramp after eating a banana during the break.
Running race 16:09 [5] 4.5 km (3:35 / km) +71m 3:20 / km
I just made the start change over, after a few cars almost had some navigational errors. The course map was poor on some dirt roads, so I gave up on that and reverted to my iPhone.
After a 15 second warm up I was away. I ran well for the first 1.2km in 3:30min/km pace. The next km was tough on a sandy track, before more dirt roads where I resumed a good pace again.
A couple of teams missed that turn. Troy ran an extra 13km, and Tilt just another 500m.
The last 500m of this stage was straight up hill - another tough finish, but an enjoyable stage.