Training Log Archive: acejaseIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
Note
weight:81.6kg (rest day)
and let the taper begin.
Sunday Feb 27, 2011 #
3 PM
Running tempo 1:00:37 11.25 km (5:23 / km) +273m 4:48 / km
ahr:143 max:166 weight:81.8kg shoes: Asics DS Trainer Orange
Tempo/surge effort which was crackenback and little black with no rest in between. Rob joined me in the middle of his long run. Felt a bit weary but time seems pretty good (never done that combination before) and included 10s stop for shoe lace blow out. Not 100% sure on DS trainers for 6FT as some minor discomfort which might be a problem over 4+ hours.
Saturday Feb 26, 2011 #
8 AM
Running 2:01:09 20.01 km (6:03 / km) +461m 5:26 / km
ahr:144 max:193 shoes: Nike Vomero
Long run with Spottage. Basic run was from my house to his in Duffy which meant over Aradna Hill, cork forest, Dairy Farmers, some zig zagging through Greenhills and then cut thru where they are building Jo & Daves mansion. Intention was also possible climb up Stromlo but Spottage's come back from a bad man-cold wasnt going as well as he had hoped so after a few coughing stops and a bit of walking I dropped him at his place and just did a short loop up onto Narrabundah Hill to get to 2hrs & 20k. Felt pretty cruisy. Plenty of work and work men in new suburb so we were a bit naughty cutting through - played the "we're lost" card.
Friday Feb 25, 2011 #
6 AM
Running 36:22 6.29 km (5:47 / km) +85m 5:25 / km
ahr:128 max:146 shoes: Nike Vomero
Usual fri run although a couple of amazing feats - (1) Searlo and I were first there and (2) Walders showed up. Hoggster didnt attend - I assume do avoid the analysis of how I beat him in XC. Lucky he didnt come b/c there was a lot of discussion about it.
Thursday Feb 24, 2011 #
Note
(rest day)
Workathon.
Wednesday Feb 23, 2011 #
3 PM
Running warm up/down 15:27 2.71 km (5:42 / km) +66m 5:05 / km
ahr:134 max:156 shoes: Nike Vomero
Run over to Gossan Hill and warm up lap.
Running intervals 20:05 4.29 km (4:41 / km) +83m 4:16 / km
ahr:162 max:177 weight:81.7kg shoes: Brooks Racer ST4
4 * EcMos Easy Ints on Gossan. 3.51, 3.52. 3.50 and 3.47. Rest till 5mins and go again. Close to best set of these and first time I'd done them solo. First run in Brooks Racers which bought at Runners SHop on weekend (I went there to buy shorts - think I'm turning into wiggle-addict RobW). SHoes were nice - v lightweight but a bit too thin for me for 6FT. Perfect for 5s, 10s etc on bike paths.
Running warm up/down 15:03 2.51 km (6:00 / km) +24m 5:43 / km
ahr:160 max:195 shoes: Nike Vomero
Jog down to childcare. HRM skewiff again despite cleaning.
Twin Pram Running 24:32 3.26 km (7:32 / km) +48m 7:01 / km
ahr:131 max:150 shoes: Nike Vomero
Run home with girls. Beautiful day and they'd had naps at childcare so we stopped at John Knight Park playground. Girls had great time on flying fox - Abby fell off several times b/c she was laughing so much she couldnt hang on!
Tuesday Feb 22, 2011 #
6 AM
Running 36:42 6.24 km (5:53 / km) +95m 5:28 / km
ahr:126 max:141 shoes: Nike Air Pegasus27
BAs turn for XC so early morning run for me with ALJ. We hadnt run together for a while but slipped into kid talk easily. Nippsville and dark although same conditions in September and I'd be boasting about how light it was and I wore shorts!
Monday Feb 21, 2011 #
Cycling 1:20:00 [3]
weight:81.3kg
super commuting. slightest hint of nip in the air. tried listening to SEN (Melbourne Radio) on the iPhone while commuting to catch all the footy trash from the day but reception dropping in and out was way too annoying.
Sunday Feb 20, 2011 #
7 AM
Running long 2:33:35 27.38 km (5:37 / km) +721m 4:57 / km
ahr:152 max:194 weight:81.9kg
Long run with Rob & I setting off from Aranda for COckies long run. We cut it a bit fine and ended up pumping last 4k or so. Reached COkies who kindly had waited, bolted down some gel and water and then off over Hacket Hill, round back of Ainslie thought Campbell Pk, up Ainslie, straight to Majura and up again. I pushed back down hill off Majura for more 6FT specific training.
Fast 4k to meet group really cooked me so I was out back door on Ainslie. Fortunately most others destroyed themselves up Ainslie so I had company on Majura. Good training. Sfoglia afters with good shake and coffee but foccacia with butter was so dry it had tumbleweeds blowing across it.
Note HRM went a bit skewiff around Hackett Hill with high readings (nowhere near Chinese Embassy but approaching Dept of Defence at Campbell Park). Have now washed it which apparently you are meant to do after every run. It just had its first wash.
Fast 4k to meet group really cooked me so I was out back door on Ainslie. Fortunately most others destroyed themselves up Ainslie so I had company on Majura. Good training. Sfoglia afters with good shake and coffee but foccacia with butter was so dry it had tumbleweeds blowing across it.
Note HRM went a bit skewiff around Hackett Hill with high readings (nowhere near Chinese Embassy but approaching Dept of Defence at Campbell Park). Have now washed it which apparently you are meant to do after every run. It just had its first wash.
Saturday Feb 19, 2011 #
4 PM
Running hills 48:49 8.15 km (5:59 / km) +291m 5:05 / km
ahr:143 max:172 shoes: Asics DS Trainer Orange
Andys famous 5 hills with Rob & Andy, doing them as proper hill ints i.e. not pushing the downs. Went too hard on first hill and was in struggle town for rest of them as a result. In some ways recovered a bit for last 2 hills. Shoes were good.
Friday Feb 18, 2011 #
6 AM
Running 36:20 6.1 km (5:58 / km) +76m 5:37 / km
ahr:126 max:148 shoes: Nike Vomero
Morning yog with Hoggster & Searlo. Searlo's explanation of his "dry run" trip to hospital (practicing for birth of his son) was a cracker.
Thursday Feb 17, 2011 #
6 PM
Running 16:53 [0] 3.25 km (5:12 / km) +24m 5:01 / km
weight:82kg shoes: Asics DS Trainer Orange
Client no show so got to squeeze in a test run with the DS Trainers wiggle delivered to my door this morning. Plan is to run 6FT in em.
Tuesday Feb 15, 2011 #
6 PM
Running warm up/down 6:56 1.04 km (6:39 / km) +3m 6:33 / km
ahr:127 max:146 weight:81.2kg shoes: Nike Air Zoom Elite 4
bit later to XC than would've liked but squeezed a warm up in with GrantM.
Running race 18:40 4.9 km (3:49 / km) +63m 3:35 / km
ahr:170 max:178 shoes: Asics Racing Flats
North Curtin XC. Could feel the weekends training at the start but went out hard. Basically a hill from around 750m to the turn around which felt pretty hard but it was only 5k so just went for it. Pushed back down the hill despite feeling like I was at max. Got passed by a few (Liz, pony tail nerd) but they didnt get too far ahead and MissJ was still in sight. Hit the bike track again (750m to go?) and thought sub 19 was within striking distance. Sure enough it was - in fact smashed it. Garmin said course was a bit short but then again it had a fairly decent hill, some rough ground and I did a fair amount of training on weekend. First time below 19mins for 5k since March 1999 when I was running low 17s for 5k XCs - I retired from serious elite training after Easter 99 (although I didnt know it at the time!). Been thinking I could go sub 19 for a few summers now so pleased to have got it.
Running warm up/down 18:28 3.12 km (5:56 / km) +36m 5:36 / km
ahr:137 max:160 shoes: Nike Air Zoom Elite 4
Long warm down by my standards with GrantM, MissJ and Frogga. Heard about the chance encounters of Fairlight and Aranda PS.
Monday Feb 14, 2011 #
Cycling 1:20:00 [3]
weight:80.6kg
Usual work trip. felt pretty good all things considered (3hr run, limited sleep). Started listening on ipod to the song 'Babe I'm on Fire' by Nick Cave as I left work in Wodes. Song finished at Scrivener Dam. Long song!
Sunday Feb 13, 2011 #
Running long 3:00:14 [3] 30.0 km (6:00 / km)
ahr:140 max:171 shoes: Nike Vomero
Epic run although no GPS reading as stuffed up Garmin charging overnight and decharged it to no battery. Dough!
Was considering longer run next weekend but opportunity arose today so took it - 4 weeks b4 6ft is probably better than 3 weeks.Had been at MTB XC in Kowen with BA so started run from Tulips Cafe in Pialligo. Reversal of usual run pattern having the cinnamon toast (ntb) and powerade before run. ALong edge of lake then thru back of Russell and up Mt Pleasant. Back along 3 peaks course and up Ainslie. Got there about an hour and keen for drink. Plan was then Black Mtn but thought it wouldnt be long enough so down Anzac Pde, along lake foreshore to base of Black Mtn. Was feeling hot and sweaty (started run at 12.30pm) and thirsty so used $5 I had with me on killer python and a solo from Acton Ferry Terminal kiosk. Thought I'd just knock top off solo but it was great and ran carrying it, finishing it on Black Mtn ascent. Went up Al Jones track, across on circumcision and then back up concrete path for another drink. Then back down concrete path and usual way up Aranda Hill. Down DS hill and did a lap of Aranda Ovals, lap of school (saw Miss Jones room) and then up past house and double back all to make 3hrs. Good effort doing all those peaks (Pleasant, Ainslie, Black, Aranda). Weary now!
Was considering longer run next weekend but opportunity arose today so took it - 4 weeks b4 6ft is probably better than 3 weeks.Had been at MTB XC in Kowen with BA so started run from Tulips Cafe in Pialligo. Reversal of usual run pattern having the cinnamon toast (ntb) and powerade before run. ALong edge of lake then thru back of Russell and up Mt Pleasant. Back along 3 peaks course and up Ainslie. Got there about an hour and keen for drink. Plan was then Black Mtn but thought it wouldnt be long enough so down Anzac Pde, along lake foreshore to base of Black Mtn. Was feeling hot and sweaty (started run at 12.30pm) and thirsty so used $5 I had with me on killer python and a solo from Acton Ferry Terminal kiosk. Thought I'd just knock top off solo but it was great and ran carrying it, finishing it on Black Mtn ascent. Went up Al Jones track, across on circumcision and then back up concrete path for another drink. Then back down concrete path and usual way up Aranda Hill. Down DS hill and did a lap of Aranda Ovals, lap of school (saw Miss Jones room) and then up past house and double back all to make 3hrs. Good effort doing all those peaks (Pleasant, Ainslie, Black, Aranda). Weary now!
Saturday Feb 12, 2011 #
4 PM
Running hills 1:07:01 12.18 km (5:30 / km) +324m 4:51 / km
ahr:149 max:174 weight:81.6kg shoes: Nike Air Zoom Elite 4
Crackenback followed by Little Black and Aranda hill with scotty & andy. Andy absolutely hammered it and us! Reminded me of a certain session a long time ago when I tried, and failed, to hammer TQ. Difference was this time Andy didnt fail although I think Scotty reeled him on the first two. Felt fast and certainly my times were faster than when did that combo with Rob & ANdy at end of Dec:
Crackenback 10.45 (last time 11.09)
Little Black 10.02 (10.27)
Aranda Hill 4.18 (4.25)
Crackenback 10.45 (last time 11.09)
Little Black 10.02 (10.27)
Aranda Hill 4.18 (4.25)
Friday Feb 11, 2011 #
6 AM
Running 36:52 6.28 km (5:52 / km) +82m 5:31 / km
ahr:127 max:145 shoes: Nike Vomero
Usual Fri AM run altho no Hoggster this week. Getting a bit darker these mornings - def dark when alarm went off.
Thursday Feb 10, 2011 #
Note
weight:81.5kg
work day festival.
Wednesday Feb 9, 2011 #
3 PM
Cycling hills 1:02:11 22.17 km (2:48 / km) +429m 2:33 / km
ahr:128 max:184 weight:81.7kg
Decided SS would be abit much today - keep off legs as part of recovery from last weekend and also thought some bike would be better 6ft training. rode from work and did 1 rep of Black Mtn and then home. Would have liked to have done more but didnt have the time. Felt much stronger than last time did a hill rep on bike.
Conspiracy theorists highlight came on the ride when my garmin measured HR went haywire at one point. Had it on HR display when noticed HR, which had been about 120, started heading north. Into 140s, 150s and eventually slowed down when hit low 180s! I hadnt changed effort at all - if anything was going down a slight hill so should have lowered. Where was I riding though? Past the Chinese Embassy!!!!!!!! HR returned to normal explainable levels as approached COmm avenue Bridge and no HR shenanigans for rest of ride.... (The CHinese Embassy is on FLynn Drive if you want to check out HR explosion - I never realised they had such a nice looking lap pool!)
Conspiracy theorists highlight came on the ride when my garmin measured HR went haywire at one point. Had it on HR display when noticed HR, which had been about 120, started heading north. Into 140s, 150s and eventually slowed down when hit low 180s! I hadnt changed effort at all - if anything was going down a slight hill so should have lowered. Where was I riding though? Past the Chinese Embassy!!!!!!!! HR returned to normal explainable levels as approached COmm avenue Bridge and no HR shenanigans for rest of ride.... (The CHinese Embassy is on FLynn Drive if you want to check out HR explosion - I never realised they had such a nice looking lap pool!)
5 PM
Cycling 1:10:00 [3]
Other sundry riding including to work, child care and home from child care with trailer in tow.
Tuesday Feb 8, 2011 #
6 AM
Running 37:56 6.52 km (5:49 / km) +99m 5:24 / km
ahr:125 max:139 weight:81.7kg
Morning run solo round classic loop although went up Aranda Hill for a bit. Achilles/lower calves bit sore which didnt notice last few days but is fairly usual after mtn race. Test ran with Robs Nike Lunar Racer trying to decide what to buy for 6ft. it wasnt easy to test run as Robs half a size smaller than what I need and couldnt fit orthotics in. Very light so certainly made you want to run fast but not sure I could handle feeling the rocks and stones so much for 45k.
Monday Feb 7, 2011 #
Cycling 1:20:00 [3]
weight:82.4kg
Toandfromwork. Cooler weather seemed to bring the New Year Resolutionists back out onto the bike paths.
Sunday Feb 6, 2011 #
11 AM
Running 23:10 3.44 km (6:44 / km) +83m 6:00 / km
ahr:120 max:138 weight:81.9kg shoes: Nike Vomero
Should put this in the "warm down" category from yesterday as that was more or less the aim. Legs feeling a lot better than after half a fortnight ago so trotted round a half lap of aranda. Very slow but soreness mostly contained to quads and downhills.
Saturday Feb 5, 2011 #
7 AM
Running race 2:14:43 24.68 km (5:28 / km) +927m 4:36 / km
ahr:165 max:176 shoes: Brooks Cascadia Yellow ones
Mt Tennant Mountain Running race. Nice early morning rendezvous at mine with Scotty, Rob & Devil - we actually left earlier than planned!!
Race was tough. Started with 2k pretty straight up to Bushfolds flat turn off. Didnt feel that flash thinking hadnt drunk enough - 3 coffees, a coke and a beer yesterday prob wasnt ideal. CLoser than usual to Vanessa Hervard, Devil & Scotty so some concern I was going too hard. Bushfolds flat out and back (6k) found a good rhythm and caught up to scotty and then when nearly back to turn off we caught Devil who said he was struggling.
Then long haul up Tennant. Based on last time I ran it I thought I had 35mins hard uphill ahead of me. Scotty went clear strongly and quickly. Ran with Dev for a while but he was indeed struggling and dropped back. Last really steep section felt like I was going ridiculously slow so pleased to see tower. Got a boost from seeing who was ahead of me - pretty much only really good mtn runners. Got another boost on way down to see a fair gap to Dev, Gramps & Liz. Aim was to push and pound the legs in prep for 6FT so tried to do so. SHoes not tight enough so lot of pressure on toes and infact laces came undone at one point so stopped for retie.
Got to junction and then out Bushfolds again. Felt tired but like I maintained good clip and at turnaround split was almost the same as first time out there. No chance of catching scotty and doubtful catching Vanessa but at least she was not far ahead. Some concern Liz would catch me as downhills are her speciality.
Last bit on Bushfolds flat up to tin hut was a struggle and pace slowed a little. Felt a bit dehydrated so extra drinks there. Hard to push down the hill - not so much legs sore (although they were!) but mind unwilling. Bit worried Liz the downhiller would catch me but she fell in a hole.
Overall a pretty good performance. I'm not usually with cooee of Scotty and Vanessa and a few others made a few comments suggesting they'd noticed I was up there a bit more. Beating Devil was good but that was all about how bad he was feeling so cant really celebrate too hard there. Have to say on track for 6Ft though. After some cracker directing from Rob through Tuggeranong we ended up at Bite to Eat for coffee and milkshake. Good morning.
Race was tough. Started with 2k pretty straight up to Bushfolds flat turn off. Didnt feel that flash thinking hadnt drunk enough - 3 coffees, a coke and a beer yesterday prob wasnt ideal. CLoser than usual to Vanessa Hervard, Devil & Scotty so some concern I was going too hard. Bushfolds flat out and back (6k) found a good rhythm and caught up to scotty and then when nearly back to turn off we caught Devil who said he was struggling.
Then long haul up Tennant. Based on last time I ran it I thought I had 35mins hard uphill ahead of me. Scotty went clear strongly and quickly. Ran with Dev for a while but he was indeed struggling and dropped back. Last really steep section felt like I was going ridiculously slow so pleased to see tower. Got a boost from seeing who was ahead of me - pretty much only really good mtn runners. Got another boost on way down to see a fair gap to Dev, Gramps & Liz. Aim was to push and pound the legs in prep for 6FT so tried to do so. SHoes not tight enough so lot of pressure on toes and infact laces came undone at one point so stopped for retie.
Got to junction and then out Bushfolds again. Felt tired but like I maintained good clip and at turnaround split was almost the same as first time out there. No chance of catching scotty and doubtful catching Vanessa but at least she was not far ahead. Some concern Liz would catch me as downhills are her speciality.
Last bit on Bushfolds flat up to tin hut was a struggle and pace slowed a little. Felt a bit dehydrated so extra drinks there. Hard to push down the hill - not so much legs sore (although they were!) but mind unwilling. Bit worried Liz the downhiller would catch me but she fell in a hole.
Overall a pretty good performance. I'm not usually with cooee of Scotty and Vanessa and a few others made a few comments suggesting they'd noticed I was up there a bit more. Beating Devil was good but that was all about how bad he was feeling so cant really celebrate too hard there. Have to say on track for 6Ft though. After some cracker directing from Rob through Tuggeranong we ended up at Bite to Eat for coffee and milkshake. Good morning.
Friday Feb 4, 2011 #
6 AM
Running 35:03 6.2 km (5:39 / km) +79m 5:19 / km
ahr:130 max:149 shoes: Nike Vomero
The usual Fri run with the boys. The only female on the run, Pippa, was hopeless this morning for us backmarkers (Searlo & I) as she zigged and zagged across our path and under our feet. Pretty tired after a few nights poor sleep. Hopefully catch a few Zs tonight before Mt Tennant run tomorrow. Should be hard to do given Scotty is picking me up at 6.15am.
Thursday Feb 3, 2011 #
Note
weight:81.2kg (rest day)
Ridiculously busy at work at the moment. No room to move.
Wednesday Feb 2, 2011 #
Cycling 1:50:00 [3]
weight:81.5kg
Work riding and then picking girls up in trailer. slightly longer ride back from Y due to some new bike track works on usual route so went up through UC. Dont think many UC o-week students are used to seeing twins being trailered on back of a bike. Rain pelted down in last part of ride to Y and then home with girls.
Tuesday Feb 1, 2011 #
7 PM
Running hills 49:12 8.02 km (6:08 / km) +326m 5:06 / km
ahr:139 max:171 weight:81.6kg shoes: Nike Air Pegasus27
Was going to do XC but draggin family out to Stromlo in 35+degrees for a race that was probably going to be cancelled seemed ludicrous so waited till little ones asleep and a bit cooler and did ANdys Famous 5 Hills as a hard tempo effort. Effort levels were helped by bumping into Scotty on way down before starting 3rd up. Good training and good to chat with Scotland.