speedygeese at the Australian National Sprint Triathlon Championships 9 January 2011
750m swim / 20km ride / 5km run
133 Bob Harlow 1:21:03 2nd M60
140 David Baussmann 1:21:30 3rd M60
193 Geoff Barker 1:37:38 3rd M65
207 Caroline Campbell 1:49:34 2nd W65
214 finishers
Novice Race - 250m swim / 10km ride / 2.5km run
27 Charlie McCormack 41:35 1st W45
98 finishers
At Parliament House last night four of us ran early - Ewen, me, Katherine & Ruth. For the main training session we were joined by Andy, Caroline, Colleen, Emma P (new), Jochen, Joel, Kym, Mick C, Neil, Warrick, William & Yelena. A set of 12 100m hill sprints on 90 seconds was followed by a set of attrition sprints won by Joel; Andy, Jochen, Kym & Emma rounded out the final five left standing.
Always game to try and vary what we do, for Monday training I have been thinking how I used to follow a one year cycle, and a couple of years ago changed to two six month cycles. I think this could be modified to three cycles of four months each. For example, I have been starting each cycle with hill sprints, and instead of having six weeks of hill sprints in January and then again in July, there could be four weeks in each of January, May, and September. So that's the plan, folks.
750m swim / 20km ride / 5km run
133 Bob Harlow 1:21:03 2nd M60
140 David Baussmann 1:21:30 3rd M60
193 Geoff Barker 1:37:38 3rd M65
207 Caroline Campbell 1:49:34 2nd W65
214 finishers
Novice Race - 250m swim / 10km ride / 2.5km run
27 Charlie McCormack 41:35 1st W45
98 finishers
At Parliament House last night four of us ran early - Ewen, me, Katherine & Ruth. For the main training session we were joined by Andy, Caroline, Colleen, Emma P (new), Jochen, Joel, Kym, Mick C, Neil, Warrick, William & Yelena. A set of 12 100m hill sprints on 90 seconds was followed by a set of attrition sprints won by Joel; Andy, Jochen, Kym & Emma rounded out the final five left standing.
Always game to try and vary what we do, for Monday training I have been thinking how I used to follow a one year cycle, and a couple of years ago changed to two six month cycles. I think this could be modified to three cycles of four months each. For example, I have been starting each cycle with hill sprints, and instead of having six weeks of hill sprints in January and then again in July, there could be four weeks in each of January, May, and September. So that's the plan, folks.
==========================
DRAFT PROGRAM
NSW ATHLETIC LEAGUE and ATHLETICS ACT
CANBERRA
featuring the Ken Lorraway Memorial Gift
AIS ATHLETIC STADIUM
Saturday 15 January 2011
2.00 pm to 8.00 pm
AIS ATHLETIC STADIUM
Saturday 15 January 2011
2.00 pm to 8.00 pm
==========================
HEATS
2.00 pm Novice-Vets Handicap 120m Heats
2.20 pm Sprint Handicap 70m Heats
3.00 pm AACT scratch races (seeded on times) 100m Races
3.20 pm Canberra Women’s Gift 120m Heats
3.40 pm Ken Lorraway Memorial Gift 120m Heats
4.15 pm AACT scratch races (seeded on times) 800m Races
SEMI-FINALS
4.35 pm Sprint Handicap 70m Semis
4.50 pm Canberra Women’s Gift 120m Semis
5.00 pm Ken Lorraway Memorial Gift 120m Semis
5.15 pm AACT scratch races (seeded on times) 200m Races
5.30 pm Open 300m Handicap 300m Heats
FINALS
5.50 pm AACT scratch race 3000m 1 Race
6.10 pm Novice – Vets Handicap 120m $500
6.20 pm CANBERRA
6.30 pm KEN LORRAWAY MEMORIAL GIFT 120m $3,500
6.40 pm Open Skins – Preliminaries 70m
6.45 pm Open 300m Handicap 300m $1,000
6.55 pm Sprint Handicap 70m $500
7.05 pm Invitation Back-Markers Handicap 100m $500
7.15 pm Open Skins 70m by 4 $500
==========================
Notes:
- Gate entry fee is $6.00 and payable in the Commonwealth Room
- Athletes can enter scratch rates on the day – entry lists will be available in the Commonwealth Room
- Scratch races are open to all non-professional runners over the age of 12
- All queries to
