Training Log Archive: BruceIn the 7 days ending Apr 16, 2011:
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Saturday Apr 16, 2011 #
8 AM
Running 1:03:48 [2] 10.04 km (6:21 / km) +90m 6:05 / km
Friday Apr 15, 2011 #
12 PM
Running 45:16 [2] 8.0 km (5:40 / km) +102m 5:19 / km
easy lap of the tan
Thursday Apr 14, 2011 #
12 PM
Running warm up/down 16:26 [2] 2.49 km (6:35 / km) +13m 6:25 / km
Running race 12:44 [5] 3.81 km (3:21 / km) +30m 3:13 / km
Corporate Cup - Tan
2nd best time ever for me, and 3 seconds off my personal best set in April 2004 (just after Easter in WA!)
Perfect conditions.
There was a small detour at the top corner with a new path under construction, so hopefully I can find another 4 seconds there next time I race the tan.
2nd best time ever for me, and 3 seconds off my personal best set in April 2004 (just after Easter in WA!)
Perfect conditions.
There was a small detour at the top corner with a new path under construction, so hopefully I can find another 4 seconds there next time I race the tan.
Running warm up/down 41:07 [2] 6.35 km (6:29 / km) +98m 6:01 / km
Wednesday Apr 13, 2011 #
12 PM
Running 1:05:42 [2] 12.69 km (5:11 / km) +164m 4:52 / km
Tuesday Apr 12, 2011 #
1 PM
Running intervals 43:27 8.1 km (5:22 / km) +102m 5:03 / km
Monday Apr 11, 2011 #
12 PM
Running 1:00:32 [2] 11.86 km (5:06 / km) +116m 4:52 / km
Fawkner Park in reverse, plus half a lap of the tan.
Much discussion around the US Masters Golf. I got up early hoping for redemption from 1996. The aussies almost got there, but it wasn't to be. They played brilliantly, but the South African (who is a couple of letters short of a real name) was too good.
Much discussion around the US Masters Golf. I got up early hoping for redemption from 1996. The aussies almost got there, but it wasn't to be. They played brilliantly, but the South African (who is a couple of letters short of a real name) was too good.
Sunday Apr 10, 2011 #
7 AM
Running long 1:38:19 23.0 km (4:17 / km) +421m 3:55 / km
One of my best training runs that I can recall. Good consistant speed, strong on the hills and great endurance.
20kms at 4m/km pace over the undulating Yarra Boulevard, with 6 big hills in Kew thrown in to the last 5km.
I started with a slowish warm up for 2km. My body was a bit stiff, but the warm up and some stretching loosened me up. I set off at 4:30 pace, but after 2kms I was at 4:15 pace and feeling good, so I pushed on to complete the first 5km sector near Dight's falls in 20:10. The next 5kms included some steeper sections near Walmer St and I went though 10km in 40:05. By 15kms I was moving very well and I got to the base of Yarra St in about 59:30. I then wanted to test my strength on the hills and it was quite tough to keep up the pace. I slipped out to about 40 seconds behind my target time, but then made it up in the last 2kms with a couple of 3:40kms for the 19th and 20th kms to finish it off very well.
I then jogged home from the pipe bridge to finish it off.
20kms at 4m/km pace over the undulating Yarra Boulevard, with 6 big hills in Kew thrown in to the last 5km.
I started with a slowish warm up for 2km. My body was a bit stiff, but the warm up and some stretching loosened me up. I set off at 4:30 pace, but after 2kms I was at 4:15 pace and feeling good, so I pushed on to complete the first 5km sector near Dight's falls in 20:10. The next 5kms included some steeper sections near Walmer St and I went though 10km in 40:05. By 15kms I was moving very well and I got to the base of Yarra St in about 59:30. I then wanted to test my strength on the hills and it was quite tough to keep up the pace. I slipped out to about 40 seconds behind my target time, but then made it up in the last 2kms with a couple of 3:40kms for the 19th and 20th kms to finish it off very well.
I then jogged home from the pipe bridge to finish it off.