Training Log Archive: BruceIn the 7 days ending Feb 9, 2013:
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Saturday Feb 9, 2013 #
Running tempo 3:03 [5] 1.0 km (3:03 / km) +5m 2:59 / km
Running warm up/down 42:05 [2] 6.41 km (6:34 / km) +10m 6:31 / km
Friday Feb 8, 2013 #
Cycling 21:14 [2] 6.51 km (18.4 kph)
Cycling 18:29 [2] 5.88 km (19.1 kph) +26m
Thursday Feb 7, 2013 #
Cycling 21:40 [2] 6.57 km (18.2 kph) +83m
Running hills 49:19 9.89 km (4:59 / km) +130m 4:41 / km
I skipped the main session and instead did an easy lap of the tan to recover, and then planned to do some hill strengthening on the grass hill above the Pillars of Wisdom.
I felt some tightness in my right quad on the third hill, so I called it a day and jogged back to work.
Cycling 22:00 [2] 6.5 km (17.7 kph)
Wednesday Feb 6, 2013 #
Cycling 21:09 [2] 6.36 km (18.0 kph) +38m
Cycling 18:45 [2] 5.75 km (18.4 kph) +26m
Orienteering tempo 40:50 [4] ** 9.78 km (4:10 / km) +113m 3:57 / km
Eastern Summer Series - Event No. 16
Greythorn
hot- 36 degrees
The course setting is improving. Only 2 controls (#7 and #1) were placed outside of the circle tonight!
I thought I took the obvious first control (15), but of the faster runners, only David Bayley came with me. He took off fast, but I pulled the gap back in after he hesitated a few times on route choice. I decided early to drop 5, but zig zagged through a number of other controls to keep my options open in the second half.
I made the decision to get 9 so that I could leave out 10 and 14. On reflection I should have got 14 and left out 9. This would also have allowed me to pick up 1 from the other end, and avoid the additional 200m of running due to the cul de sac being marked way too far to the east.
The second half was a struggle in the heat.
However, I kept pushing and I did enough to marginally beat Andrew Hester and Bryan Ackerly. This turned a one point deficit in the overall standings into a one point lead for me.
Tuesday Feb 5, 2013 #
Cycling 22:18 [2] 6.54 km (17.6 kph) +36m
Running warm up/down 18:20 [2] 3.43 km (5:21 / km) +51m 4:58 / km
Running intervals 38:01 [4] 6.69 km (5:41 / km) +60m 5:26 / km
Very tough work with 5 minute turnarounds, but I completed the session well and was reasonably strong throughout all 6 reps.
I felt some groin soreness after umpiring cricket last night, but it did not worry me during the session.
Running warm up/down 15:43 [2] 2.29 km (6:51 / km) +6m 6:46 / km
Cycling 19:21 [2] 6.6 km (20.5 kph) +43m
Monday Feb 4, 2013 #
Cycling 27:41 [2] 6.79 km (14.7 kph) +47m
Running 1:06:51 [3] 11.85 km (5:39 / km) +152m 5:18 / km
I felt loose and fresh today. It must have been due to the stretching I did last night.
Cycling 38:41 [2] 10.24 km (15.9 kph) +62m
Sunday Feb 3, 2013 #
Running hills 1:40:01 [3] 18.78 km (5:20 / km) +456m 4:45 / km