Training Log Archive: BruceIn the 31 days ending Aug 31, 2010:
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Tuesday Aug 31, 2010 #
Running 28:30 [4] 7.66 km (3:43 / km)
2 laps of the tan - nominate your own time.
I nominated 29:29 and ran 28:30.
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Monday Aug 30, 2010 #
Running 59:00 11.03 km (5:21 / km) +138m 5:02 / km
ahr:126 max:180
Sunday Aug 29, 2010 #
Orienteering race 36:49 [5] *** 8.32 km (4:26 / km) +168m 4:01 / km
1st placed team with Kerrin Rattray and Simon Goddard.
Simon came in about 5 seconds behind leader Matthew Schepisi on the second leg. I caught Jimbo soon after the map collection, and went straight to the lead. I started hard (3:36 first km)to gain a gap, and was never under serious pressure after the second control.
I ran pretty straight, but ran safely to make sure that I didn't give the BG team a chance to catch back up.
I was quite pleased with a good clean fast run.
KM splits
km split time pace
1 3:36 3:36 3:36
2 4:23 7:59 4:20
3 4:05 12:04 4:05
4 4:36 16:40 4:39
5 4:09 20:49 4:09
6 5:04 25:53 5:04
7 5:04 30:57 5:04
8 4:49 35:46 4:43
8.30 1:00 36:46 3:20
Running warm up/down 29:48 [2] 5.0 km (5:58 / km)
Saturday Aug 28, 2010 #
Running tempo 58:16 12.28 km (4:45 / km) +108m 4:33 / km
Thursday Aug 26, 2010 #
Running 14:11 2.8 km (5:04 / km) +11m 4:58 / km
ahr:131 max:180
Running 41:02 8.41 km (4:53 / km) +2m 4:52 / km
ahr:149 max:170
Wednesday Aug 25, 2010 #
Running 1:10:55 13.16 km (5:23 / km) +143m 5:07 / km
ahr:97 max:176
Tuesday Aug 24, 2010 #
Running 29:39 7.98 km (3:43 / km) +51m 3:36 / km
ahr:155 max:174
Running 11:03 2.15 km (5:08 / km) +10m 5:01 / km
ahr:114 max:147
Running 18:45 3.31 km (5:40 / km) +55m 5:14 / km
ahr:129 max:159
Monday Aug 23, 2010 #
Running 1:06:36 12.05 km (5:32 / km) +121m 5:16 / km
ahr:124 max:176
Sunday Aug 22, 2010 #
Running long 1:18:49 17.96 km (4:23 / km) +309m 4:02 / km
ahr:134 max:160
Saturday Aug 21, 2010 #
Orienteering warm up/down 8:03 [1] 1.17 km (6:54 / km)
Orienteering tempo 39:11 [5] 7.33 km (5:21 / km) +164m 4:49 / km
Long grass made the going tough.
Orienteering 9:01 [1] 1.02 km (8:48 / km) +17m 8:08 / km
Friday Aug 20, 2010 #
Running 1:01:47 12.74 km (4:51 / km) +63m 4:44 / km
ahr:130 max:152
Thursday Aug 19, 2010 #
Running tempo 20:00 [5] 5.55 km (3:36 / km)
A tough session, but I felt fast.
Floats were about 3:45m pace, ons close to 3m/km pace.
I couldn't get the Garmin Commumicator upload to work today. Don't know why?
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
Wednesday Aug 18, 2010 #
Running long 1:16:13 14.58 km (5:14 / km) +142m 4:59 / km
ahr:127 max:184
Tuesday Aug 17, 2010 #
Running intervals 42:29 10.29 km (4:08 / km) +17m 4:06 / km
ahr:133 max:176
3:13, 3:10, 3:08, 3:14, 3:16, 3:18
Feeling as fast as I ever have in these sessions. For some reps, I started with my usual peers, but soon found the going easy and pulled away to chase the next group. I can't remember feeling that way before.
Monday Aug 16, 2010 #
Running 45:59 [2] 8.06 km (5:42 / km) +99m 5:22 / km
Sunday Aug 15, 2010 #
Orienteering warm up/down 8:07 [2] 0.82 km (9:56 / km) +9m 9:25 / km
Orienteering race 57:13 [5] 11.26 km (5:05 / km) +124m 4:49 / km
spiked:12/14c
I was very pleased with my speed in the forest today, moving along at around 5min/kms. My race was great except for a classic parallel error on the long leg from 8-9. As you can see on the Quickroute map, the mistake was caused by lack of compass work exiting the control 8. For the next km, it all seemed to fit, right up to where I expected the control site to be. I took 2-3 minutes to work it out, then another 500m to run to the control site.
I had hoped for around 50 minutes for the course, and I would have been quite close to 51 or 52 without this major mistake.
The other small time loss was on 13 when I was trying to run too fast, my direction was poor, and I had to slow down to recover my direction.
Saturday Aug 14, 2010 #
Running 51:49 [2] 9.24 km (5:37 / km) +56m 5:27 / km
Friday Aug 13, 2010 #
Running 59:31 11.27 km (5:17 / km) +117m 5:01 / km
ahr:112 max:147
Thursday Aug 12, 2010 #
Running 17:09 2.58 km (6:39 / km) +16m 6:27 / km
ahr:116 max:152
Running race 19:14 5.12 km (3:45 / km) +99m 3:25 / km
ahr:171 max:180
Running 28:43 5.84 km (4:55 / km) +92m 4:33 / km
ahr:120 max:158
Wednesday Aug 11, 2010 #
Running 38:48 [2] 7.05 km (5:30 / km) +101m 5:08 / km
Tuesday Aug 10, 2010 #
Running 50:53 9.01 km (5:39 / km) +99m 5:21 / km
ahr:132 max:174
Monday Aug 9, 2010 #
Running 51:18 [2] 9.8 km (5:14 / km) +36m 5:08 / km
Sunday Aug 8, 2010 #
Running 1:33:09 20.87 km (4:28 / km) +337m 4:08 / km
ahr:137 max:159
Saturday Aug 7, 2010 #
Orienteering 7:09 [1] 1.13 km (6:18 / km)
Orienteering 38:39 [5] 7.26 km (5:20 / km) +174m 4:45 / km
Orienteering 7:10 [1] 1.13 km (6:20 / km) +28m 5:38 / km
Friday Aug 6, 2010 #
Running 42:51 8.19 km (5:14 / km) +146m 4:48 / km
ahr:130 max:159
Thursday Aug 5, 2010 #
Running 33:18 5.75 km (5:48 / km) +50m 5:33 / km
ahr:141 max:176
Wednesday Aug 4, 2010 #
Running 1:09:44 13.0 km (5:22 / km) +145m 5:05 / km
ahr:134 max:189
Tuesday Aug 3, 2010 #
Running intervals 1:01:30 12.24 km (5:01 / km) +199m 4:39 / km
ahr:135 max:173
5:22, 4:50, 5:22, 4:50
Monday Aug 2, 2010 #
Running 51:16 9.39 km (5:28 / km) +125m 5:07 / km
ahr:121 max:144
Easy pace - not too tired, but not fantastic either.
Sunny but windy!
Sunday Aug 1, 2010 #
Running long 1:30:50 20.48 km (4:26 / km) +324m 4:07 / km
ahr:138 max:164
In wet and windy conditions, this was an undulating run over the Yarra Boulevard. I was aiming for about 90 minutes for 20kms. The first half was averaging about 4:38, but I came home strong, chased by a couple of quick unknown runners who I passed, but then didn't want to let pass me again.