Training Log Archive: BruceIn the 7 days ending Jul 21, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jul 21, 2012 #
9 AM
Running hills 2:03:27 [3] 22.78 km (5:25 / km) +338m 5:03 / km
Hill circuits at Ruffey Lake Park
The boys had a birthday party here from 9:45am to 12pm. While most of the other parents either stood around or went shopping, I got time for a good training session.
The perimeter of the park is about 4.5km of hilly grass/parklands. I did one lap as a warm up, and then did circuits at orienteering long distance race pace, with a 2 minute rest at the end of each circuit. I was originally going to do 3 hard laps, but there was still time at the end before the party finished, so I did a 4th hard lap. This turned out to be about 17.5km of hard running. I had a good rhythm going, and I didn't notice the distance much at all.
The boys had a birthday party here from 9:45am to 12pm. While most of the other parents either stood around or went shopping, I got time for a good training session.
The perimeter of the park is about 4.5km of hilly grass/parklands. I did one lap as a warm up, and then did circuits at orienteering long distance race pace, with a 2 minute rest at the end of each circuit. I was originally going to do 3 hard laps, but there was still time at the end before the party finished, so I did a 4th hard lap. This turned out to be about 17.5km of hard running. I had a good rhythm going, and I didn't notice the distance much at all.
Friday Jul 20, 2012 #
Note
Good long final runs from Jules and Aislinn. Anything in the 30s is very impressive.
It wasn't the most interesting course to watch on GPS/video. There was a lot of track running and minimal mistakes from the leading runners.
There did seem to be a few groups. I wonder why there was no splitting technique used this time?
It wasn't the most interesting course to watch on GPS/video. There was a lot of track running and minimal mistakes from the leading runners.
There did seem to be a few groups. I wonder why there was no splitting technique used this time?
12 PM
Running 53:22 [2] 10.77 km (4:57 / km) +147m 4:38 / km
2 laps of the Tan
Thursday Jul 19, 2012 #
12 PM
Running warm up/down 15:14 [2] 2.31 km (6:36 / km) +14m 6:25 / km
Running intervals 30:14 [4] 6.39 km (4:44 / km) +12m 4:41 / km
6 x 1000m every 5 mins
Consistent, but not that quick - all between 3:28 - 3:30
Consistent, but not that quick - all between 3:28 - 3:30
Running warm up/down 26:11 [2] 3.76 km (6:58 / km) +66m 6:24 / km
Wednesday Jul 18, 2012 #
Note
A fine effort by Vanessa in the middle final last night. 31st is a great result. Vanessa seemed to be wearing a stealth GPS unit, so I didn't get to see much of her on the GPS tracking, however she got some good air time on the live video feed.
A great run by Minna Kauppi. You don't often see Simone make a mistake (running to the wrong control), but it was a costly one this time.
A great run by Minna Kauppi. You don't often see Simone make a mistake (running to the wrong control), but it was a costly one this time.
12 PM
Running 1:15:53 [3] 15.77 km (4:49 / km) +214m 4:30 / km
2.5 laps of the tan, retuning to work via Domain Rd, St Kilda Rd and Flinders St.
Tuesday Jul 17, 2012 #
12 PM
Running 57:57 9.73 km (5:57 / km) +117m 5:37 / km
6km progressive tempo at the tan.
One full lap, then up and back to Government House Drive
One full lap, then up and back to Government House Drive
Monday Jul 16, 2012 #
Note
Impressive WOC form by Jules so far.
His Sprint Final result could have been spectacular if not for some non-optimal route choices.
Jules has qualified easily for the long which has been a struggle for the Aussie men in recent years.
His Sprint Final result could have been spectacular if not for some non-optimal route choices.
Jules has qualified easily for the long which has been a struggle for the Aussie men in recent years.
12 PM
Running 1:06:07 [2] 12.54 km (5:16 / km) +123m 5:02 / km
Fawkner Park
Sunday Jul 15, 2012 #
10 AM
Orienteering 47:19 [4] ** 6.69 km (7:04 / km) +284m 5:50 / km
spiked:19/19c
MelBushO event
Wellington Chase
I last ran here around 12-15 years ago I think. About all I can say about this terrain is that it is close to Melbourne.
It was steep and very muddy. My legs didn't particularly enjoy the 3 or 4 brutal climbs after the long run yesterday.
The field wasn't particularly strong.
Results
Wellington Chase
I last ran here around 12-15 years ago I think. About all I can say about this terrain is that it is close to Melbourne.
It was steep and very muddy. My legs didn't particularly enjoy the 3 or 4 brutal climbs after the long run yesterday.
The field wasn't particularly strong.
Results
Orienteering warm up/down 30:20 [1] 3.24 km (9:21 / km) +99m 8:07 / km
D course with the boys.