Training Log Archive: BruceIn the 7 days ending Nov 24, 2012:
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Saturday Nov 24, 2012 #
Running warm up/down 7:54 [2] 1.26 km (6:15 / km) +1m 6:14 / km
Running race 3:10 [5] 0.99 km (3:12 / km) +3m 3:09 / km
I ran this last November when fully fit in a time of 3:03.
I thought that I would test myself over the same course to see how I am going.
After a warm up from home I went straight into the block. I probably could have done some run throughs to loosen up properly.
My time was ok, but I'll be trying to improve on this further over the next few weeks.
Running tempo 37:38 [4] 7.89 km (4:46 / km) +55m 4:36 / km
Running warm up/down 4:23 [2] 0.72 km (6:07 / km) +3m 5:59 / km
Friday Nov 23, 2012 #
Note
(rest day)
Thursday Nov 22, 2012 #
Cycling 19:22 [2] 5.87 km (18.2 kph) +34m
Running warm up/down 18:33 [2] 3.53 km (5:15 / km) +39m 4:58 / km
Running hills 17:45 [4] 3.68 km (4:49 / km) +84m 4:20 / km
This was tough. I need to work on my hills more before NZ, but I also need to look after my knee.
It seems to have the strength required to get through these sessions now.
Running warm up/down 24:35 [2] 4.57 km (5:23 / km) +48m 5:07 / km
Cycling 22:00 [2] 6.5 km (17.7 kph)
Wednesday Nov 21, 2012 #
Cycling 22:41 [2] 6.61 km (17.5 kph) +36m
Cycling 20:00 [2] 6.5 km (19.5 kph)
Orienteering tempo 36:12 [5] ** 8.94 km (4:03 / km) +71m 3:54 / km
Tally Ho
There was a hot field tonight with David Bailey, Andrew Hester and Bryan Ackerly all running fast.
David started at an awesome pace, but I kept up through smoother navigation. We took similar routes for the first 3km, but then split up. David found himself near me after taking a few wrong turns. I last saw him at about 7km taking a wrong turn and I then knew that I had him covered.
Andrew Hester took a quite different route, but I managed to make it to the finish about 15 seconds in front of him (coming from the opposite direction).
My route turned out to be ok, but I think Blair was shorter with 8.7km doing the inner loop earlier than me.
Tuesday Nov 20, 2012 #
Cycling 23:11 [2] 6.53 km (16.9 kph) +36m
Running warm up/down 18:26 [2] 2.79 km (6:37 / km) +17m 6:25 / km
Running intervals 32:03 [4] 5.69 km (5:38 / km) +9m 5:35 / km
A demanding session with a stiff breeze across Gosch's Paddock. Training with a pack of around 20 guys made it easier though. The grass surface was brilliant. I just had to dodge a few stray footballs.
Running warm up/down 21:39 [2] 2.74 km (7:55 / km) +57m 7:10 / km
Cycling 28:14 [2] 6.8 km (14.5 kph) +44m
Monday Nov 19, 2012 #
Cycling 26:29 [2] 6.62 km (15.0 kph) +36m
Running 55:16 [2] 10.31 km (5:22 / km) +117m 5:04 / km
Cycling 20:43 [2] 6.87 km (19.9 kph) +81m
Sunday Nov 18, 2012 #
Orienteering 40:08 [1] 3.25 km (12:22 / km) +47m 11:32 / km
We did an experiment on a M12 style leg. 400m around the tracks or 200m cross country. They boys learnt that cross country can be faster!
Orienteering 21:25 [3] ** 3.54 km (6:03 / km) +50m 5:39 / km
I was short on time, so I cut the course short to leave more time for the detailed technical training.
Orienteering 33:09 [4] **** 4.28 km (7:45 / km) +57m 7:16 / km
I completed the 2 technical sections twice. Forward and Reverse.
First half had split controls with a different map. I did the second half in reverse on this map.