Training Log Archive: Anvil

Quality over quantity today.
Did 3x~800m loops down at Pittwater at 1:5000 and tried to do it quickly and sprint-like to remember what I've gotta do next weekend.
Wasn't too bad on any of them, a few bits of overshooting when the feature wasn't as strong on the ground as it looked on the map - I'm sure if there'd been a control or tape it wouldn't have been a problem ;)

Bellerive Beach to Tranmere and back with Smyth extension to Camelot Park.
Timed it just right at high tide and blowing a gale so went out on the bike track instead - a wise move when I had a view of the beach and saw all the walkers being buffeted about.
Pulled out a decent negative split - 7k @ 36mins out, 7.2k @ 34 back, tail wind helped through Tranmere though.
Quite a bit of track work going on at Second Bluff, all my awesome updates of the Howrah map are already out of date :(

4x1km terrain reps on the domain. Set a 2k loop made up of 8x250m legs - got a bit of everything, tracks, flat, undulating, hills, scrub etc so I can mix and match what I want to do.
Splits: 4:56, 4:22, 4:50, 4:28.
The 2nd and 4th are more downhill than up and are pretty damn fun.

Easy cruise around Montagu Bay and Gordons Hill in the evening after helping all day at the Corporate Challenge.
Perfect time of the evening, just as the sun was setting.
Legs felt pretty good, even on the climb up to Rose Bay High.

Inadvertent. Splits printer karked it in the middle of the event today and I was smart enough to have no redundancy in the system, so had to collect all the SI cards for processing after the event. Which is still going, hence no run.

Domain intervals
4x4'/2' then 4x1'/1'. Increasing pace every minute on the 2nd and 4th efforts.
Felt quite sprightly on the warm up for once, but not quite as good as previous weeks on the efforts.
Nice evening, but for the first time in a long time there was a chill in the air when we finished.
K Rates for the 4 minuters: 3:28, 3:18, 3:34, 3:20.
Have done this session a few times before, should check and see if I've improved.

Easy run in the pines at 5 Mile.
Had ended up with a copy of the maps most recent update from 08, so set a rough course using some of the new features.
Update is a word I thought I understood, but there seems to be a local definition I've not picked up - 11/18 of the features visited were not there. Bit of a worry.

Short warm up for the race, few strides and what-not.
Cut it short and a good thing I did - would have missed the changeover!

Summer Survival - Team Tummy v2.0. Same story as last year, filling in when the runner went AWOL. Funnily enough, I did pretty much the same time as last year!
Felt OK, but couldn't quite fire on all cylinders - possibly did too much yesterday.
Team as a whole did better than last year, Kenif had a ripper coming in 5 minutes earlier than I was expectin and instead of being at the back of the main pack we were right in it - was constantly passing people.
May have made the course a little longer than I needed, there is a chance I may have ran down the wrong road for about 100m - had to make up for it when I hit Kingston Beach and saw a bloke about 200m in front of me and decided I'd have to pass him, cause I would have been in front of him by then if I hadn't detoured.
This led to me peaking at 3min/ks (on soft sand) according to Mr. G. It didn't feel great, but I passed him so it was worth it.
Kingston Beach was just the right temp for recovery, could have stayed in all day. Good event.

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