Training Log Archive: BazorakcommaJIn the 7 days ending Dec 3, 2007:
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Monday Dec 3, 2007 #
Ronning 1:00:00 [3] 13.0 km (4:37 / km)
jog lake
Sunday Dec 2, 2007 #
Ronning 45:00 [3] 9.0 km (5:00 / km)
Gentle jog at Isaac Pines with Beautiful and Bella. All very tired from a big weekend away.
Swimming 1:00 [3] 0.05 km (20:00 / km)
Swim in the bar beach at Narooma. Didn't swim much. Just floated looking at the fish below.
Saturday Dec 1, 2007 #
Event: Tour of Bright
Ronning 1:55:00 [3] 23.0 km (5:00 / km)
Jog from Dalmeny along the coast to Narooma and back
Friday Nov 30, 2007 #
Ronning 30:00 [3] 6.0 km (5:00 / km)
Lake jog
Thursday Nov 29, 2007 #
Ronning race (ACTVAC Track) 1:20:00 [5] 17.0 km (4:42 / km)
ACTVAC Track
Only a 1500m race on (4x1500m relay), weather looked dodgy, so I did 15 x 100m in 15sec, 20-25 sec recovery as a warm up. 200m relay leg as warm down.
4 x 1500m relay we were aiming for some sort of Vets record...task looked easy with 4.40 average would get us there. 1st leg did 4.53 with a blown heel (ooopps!!). 2nd leg 4.54 (oooppss!!). 3rd leg looking better with 4.41. I had only a ballpark concept of how fast I needed to run, but with 800m to go I saw the task looked improbable. One lap to go I needed a 62 second to break the record, could only manage a 68. My split 4.31. Fastest run this year.
As a sideline, Scott McTaggart turned up to run with the Vets for the first time. He might bring a few of the Canberra elite along later in the season as well. He paced me over the last 800m in the relay as I had lapped his team just as he was taking the baton. We slowed to a 76 for that third lap split (he was taking it too easy on me, but I got a chance to relax), he definitely helped me get through the last lap quicker.
My body is holding up pretty well now with the XC and track in my legs. When XC finishes I will be pumping out some targeted interval sessions. I expect a big jump in form soon into the New Year.
Only a 1500m race on (4x1500m relay), weather looked dodgy, so I did 15 x 100m in 15sec, 20-25 sec recovery as a warm up. 200m relay leg as warm down.
4 x 1500m relay we were aiming for some sort of Vets record...task looked easy with 4.40 average would get us there. 1st leg did 4.53 with a blown heel (ooopps!!). 2nd leg 4.54 (oooppss!!). 3rd leg looking better with 4.41. I had only a ballpark concept of how fast I needed to run, but with 800m to go I saw the task looked improbable. One lap to go I needed a 62 second to break the record, could only manage a 68. My split 4.31. Fastest run this year.
As a sideline, Scott McTaggart turned up to run with the Vets for the first time. He might bring a few of the Canberra elite along later in the season as well. He paced me over the last 800m in the relay as I had lapped his team just as he was taking the baton. We slowed to a 76 for that third lap split (he was taking it too easy on me, but I got a chance to relax), he definitely helped me get through the last lap quicker.
My body is holding up pretty well now with the XC and track in my legs. When XC finishes I will be pumping out some targeted interval sessions. I expect a big jump in form soon into the New Year.
Wednesday Nov 28, 2007 #
Ronning 1:02:00 [3] 13.0 km (4:46 / km)
Jog around the lake
Tuesday Nov 27, 2007 #
Ronning race 1:10:00 [5] 16.0 km (4:23 / km)
ACTCCC XC @ Curtin 5k 1630 6th
Same 5 each week fighting out the top places with the odd runner breaking in. Stuey Doyle was marshalling, Craney broke in.
I latched on to Cavuoto from the start. I could tell at 600m it was beyond my lactate means, but stayed committed. A hesitation and wrong turn at a fork cost me a couple of places up the hill. I had far too much lactate in my legs to recover. Losing ground. I needed a downhill. When it came Rohan was on my heels. I allowed him to go to the front and tucked in. It felt too easy, so I started chasing the leaders again. Rohan passed me...same story...Rohan passed me... This time I sat until 500 to go...he outkicked me. Far too good. 1630...second fastest this season.
Same 5 each week fighting out the top places with the odd runner breaking in. Stuey Doyle was marshalling, Craney broke in.
I latched on to Cavuoto from the start. I could tell at 600m it was beyond my lactate means, but stayed committed. A hesitation and wrong turn at a fork cost me a couple of places up the hill. I had far too much lactate in my legs to recover. Losing ground. I needed a downhill. When it came Rohan was on my heels. I allowed him to go to the front and tucked in. It felt too easy, so I started chasing the leaders again. Rohan passed me...same story...Rohan passed me... This time I sat until 500 to go...he outkicked me. Far too good. 1630...second fastest this season.