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Training Log Archive: Bruce

In the 7 days ending Nov 24, 2008:

activity # timemileskm+m
  Running5 4:19:00 31.25(8:17) 50.3(5:09)
  Orienteering2 2:03:54 13.84(8:57) 22.28(5:34)16 /17c94%
  Total7 6:22:54 45.1(8:29) 72.58(5:17)16 /17c94%

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Monday Nov 24, 2008 #

Running 55:00 [2] 11.0 km (5:00 / km)

8 easy laps of Gosh's Paddock, followed by 4 run throughs from goal to goal. I was pretty poor in the run throughs. Partly because I was tired, and also partly because I was running with a bunch of guys who are doing track season, and have a lot more leg speed over a short distance.
Picked up another free Powerade on the run.

Sunday Nov 23, 2008 #

Orienteering race 16:09 [5] *** 3.83 km (4:13 / km)

Victorian Sprint Distance Championships
1st place in M21
Bryan second, 13 seconds behind.
Jim third, about 30 seconds back.
A good sprint course with many choices to make in complex building terrain. The start was quite complex, and I didn't quite feel like I was into the map until running to the second control.
I seemed to be taking 4 or 5 seconds out of Jim on most of the route choice legs. Perhaps these were good choices, or perhaps I was just a little faster.
I lost time on 10-11 as I lost concentration and thought that I had to run to 13. I punched it but realised and probably lost 10-15 seconds only.
The map was good quality, and there were no controversies with mapping or illegal crossings.
It will be fun to come back again for the xmas 5 days.

Route Gadget

The field was strong for a state race, but could have been much stronger if the Kew East guys (Kerrin, Reuben, Liggo and Warren) turned up.

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Warm down with Jim and Blair, jogging several of the race route choices again with different options.
We concluded that most of the choices were "even steven", but possibly I could have improved my time by going left from 3-4 and right from 12-13.

Orienteering race 32:45 [5] *** 7.45 km (4:24 / km)

Campus Challenge. A fun race for the public to make it worth the trip from Melbourne for more than just a 16 minute run.
2nd place behind Bryan. We had the same course and he sat on me for most of the way, and was too stong on the easy run in to the finish.
I let him take the lead on a couple of route choice legs, and got back in front on 2 occasions by taking a better route. However the course was much easier than the sprint champs, and there were not enough opportunities for me to get a break.
Good fun though, and I managed to finish within 10 seconds of Bryan.


The Orientering Vicotira end of year presentations followed. I now own another Eureka coffee mug and the Wally Cavill Cup (for the Sprint Champs) and another State Series winner glass medal.

It was a good day for the club with Warren Key winning Bush Orienteering Course of the Year, and Melbourne Forest Racers (Nicola Dalheim) winning the Event Manager of the Year award.

Saturday Nov 22, 2008 #

Orienteering 55:00 [2] * 8.0 km (6:53 / km)

Course setting for the Westgarth street event on Thursday week. I dodged hailstorms, and managed to stay dry for most of the run.
I found a new way to capture control descriptions. I ran with my mobile phone, and took photos of each control site for later processing on my computer.

Friday Nov 21, 2008 #

Running 1:00:00 [2] 12.0 km (5:00 / km)

2 laps of the tan in reverse at talking pace. Feeling quite good today.

Thursday Nov 20, 2008 #

Running 44:00 [3] 8.2 km (5:22 / km)

500m on 500m off along Yarra Boulevard, averaging between 1:40 and 1:50 for the ons. No sign of the soreness from yesterday.

Early morning run so that I can watch the cricket on the new LCD screen in the lunch room at work. I better hurry and watch before all of the Aussies get out. We are now 2/22!

Wednesday Nov 19, 2008 #

Running 50:00 [2] 9.1 km (5:30 / km)

Easy morning run around the Yarra Bend golf course. I felt a bit of soreness in my upper left leg towards the end so I'll watch this carefully.

No rain yet this morning, but plenty of mizzle about. A bit more than mist, but not quite drizzle. The type of stuff that usually arrives for the Boxing Day test.

Tuesday Nov 18, 2008 #

Running intervals 50:00 [4] 10.0 km (5:00 / km)

3 x 1500m intervals at the tan.
Happy to get through the session without any pain or soreness. However, I felt pretty slow running the intervals.
The extended layoff (injury/rest) has got to me, and I was a bit off the pace today. Each rep was about 5:10-5:15, and I struggled a bit at the end.
Still I have to start somewhere, and I can't improve if I don't put in the work.

On the warm down people kept giving me free stuff. First I got a free Powerade at the tan. Then I got a free waterbottle from Subway when I bought my roll.

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