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Training Log Archive: acejase

In the 28 days ending Feb 28, 2014:

	activity	#	time	miles		km		+m
	Cycling	13	14:39:16	61.19		98.48		1359
	Running	11	9:03:41	60.15	(9:02)	96.8	(5:37)	1912
	Stretching & Exercises	11	3:05:00
	Terrain Running	2	2:11:17	10.72	(12:15)	17.26	(7:36)	507
	basketball	3	2:00:00
	Orienteering	1	35:48	3.22	(11:06)	5.19	(6:54)	177
	swimming	1	20:00
	Total	41	31:55:02	135.28		217.72		3955
	[1-5]	31	28:42:44
averages - weight:82.7kg

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Friday Feb 28, 2014 #

3 PM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

super commuting. friday special on the way home coming other side of the lake.

10 PM

Stretching & Exercises 10:00 [0]

Thursday Feb 27, 2014 #

12 PM

Running 45:40 8.46 km (5:24 / km) +190m 4:51 / km
ahr:142 max:171 shoes: FlyKnit Trainer Yellow

Met Rob, EcMo and JohnP at ABS for run. WE went over to Gossan and did 5 "short ecmos", basically going up the track before the ecmo turn. Long time since done a sess with the boys. Much harder. Need to do more. Also no sleep last night due to sinus infection didnt help things.

Wednesday Feb 26, 2014 #

9 PM

Stretching & Exercises 40:00 [0]

Long stretching and exercise session in front of bulldogs pre season match. both got more painful as game went on.

Tuesday Feb 25, 2014 #

6 AM

Running intervals 41:21 7.03 km (5:53 / km) +145m 5:20 / km
ahr:138 max:169 shoes: FlyKnit Trainer Yellow

4 easy ecmo ints with ALJ. Didnt sleep too well from basketball buzzing and was tired but times were reasonable. I certainly got more sleep than Al! Good to get it done and felt better the rest of the day for it.

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

slow commute with legs a bit weary on the hills.

Monday Feb 24, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

super commuting.

8 PM

basketball 40:00 [2]
shoes: Adidas Boston Orange!

A tie! We dropped well behind early, just didn't have our shit together, and were about 10 pts down at 1/4 time. Fought back well though and after being 2 or 4 behind most of last quarter hit the lead with a minute to go after the other Ben nailed two free throws. Unfortunately they hit an absoloute hail mary with 30s to go to tie it up. We got it down the other end and our canadian import Olen had two frees after the final buzzer to win. unfortunately he missed both - as someone said later noone was to blame for not winning....except Olen. My form was average.

C • Great report 2

10 PM

Stretching & Exercises 5:00 [0]

Sunday Feb 23, 2014 #

11 AM

Terrain Running long 1:30:15 10.49 km (8:36 / km) +359m 7:21 / km
ahr:128 max:179 shoes: Innov-8 X-Talon 212

Slow terrain run through black mountain reserve and up the mountain. Felt good and strong but enthusiasm for solo run was low so plodded along. Nice to run in terrain and no snakes always a bonus.

Saturday Feb 22, 2014 #

7 AM

Running warm up/down 14:01 2.53 km (5:33 / km) +11m 5:25 / km
ahr:125 max:142 shoes: FlyKnit Trainer Yellow

Jog down to Park Run. Calf/achilles some tightness but i thought should be ok and hopefully improve if I get through race. Bumped into GrantM on way down which was timely.

Running race 19:36 5.07 km (3:52 / km) +12m 3:49 / km
ahr:164 max:174 shoes: FlyKnit Trainer Yellow

Parkrun. Race Director said Go while noone (well me) was listening so missed start. Felt strong and in control and tried to push the dreaded Didhams Close km. Consequently caught up with a group on the bridge at 4k or so and then had to hang on as they all seemed to push hard for home. Finished at the tail of the group but probably 10s quicker than if they hadnt been there. Calf/achilles tight at end but survived.

C • I wasn't aware 2

Running warm up/down 21:35 3.18 km (6:47 / km) +50m 6:17 / km
ahr:127 max:138 shoes: FlyKnit Trainer Yellow

Jog home with Ian and Luce.

10 PM

Stretching & Exercises 10:00 [0]

Friday Feb 21, 2014 #

7 AM

Running 36:14 5.42 km (6:41 / km) +154m 5:51 / km
ahr:125 max:145 shoes: Nike Pegasus29 Green & Grey

Had to be in early at work to let some tradies in so ran up on red hill. Calf much improved from wednesdays stretching but decided against intervals/hills. Wait another day and more stretching etc. Really nice to have morning run up through the bush and to the view over the Berra.

9 PM

Stretching & Exercises 20:00 [0]

Thursday Feb 20, 2014 #

9 AM

Cycling hills 49:58 18.05 km (2:46 / km) +394m 2:30 / km
ahr:134 max:254 shoes: Trek Domane 4.3

Bike rather than run. Did a Black Mtn and then an effort on Aranda Hill. Black Mtn was sub 13 which I'm pretty sure is a PB.

Wednesday Feb 19, 2014 #

10 AM

Running 18:16 3.15 km (5:48 / km) +18m 5:38 / km
ahr:128 max:141 shoes: Nike Pegasus29 Green & Grey

test out the calf which wasnt good. Tried not to limp as ran over to Curtin shops and back from work. Hopefully be better for the run.

9 PM

Stretching & Exercises 45:00 [0]

Tuesday Feb 18, 2014 #

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

Commute. Pumped it on way home as late for pick up. Right calf nerve a bit tender/inflamed still since Stromlo Stomp so put off running for another day (and didnt do basketball last night).

Monday Feb 17, 2014 #

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

commuting with plenty of lovely water on the bike path.

Stretching & Exercises 15:00 [0]

Sunday Feb 16, 2014 #

2 PM

swimming 20:00 [1]

Yep I went swimming. Sore from yesterday was going to ride but it was pelting down rain so thought a swim a good idea. Scouts at the pool tried to recruit me for the local swim team but I politely refused.

8 PM

Stretching & Exercises 10:00 [0]

Saturday Feb 15, 2014 #

7 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: FlyKnit Trainer Yellow

Running race 1:58:53 22.06 km (5:23 / km) +787m 4:34 / km
ahr:151 max:162 shoes: FlyKnit Trainer Yellow

Long story but due to various BA machinations it emerged yesterday that I was doing the Stromlo Stomp this morning. 22k with 4 ascents and descents of Mt Stromlo. Each ascent/descent 2.5-3k. Coerced Constable Frogga into running. Felt tired early on first ascent but stayed with large group round Bluett/Fryer till just before the top. On way down first time was considering stopping at 11k (it was 2 loops of 11k course) but felt a bit better on 2nd ascent and a few guys around me started walking so figured I wasnt going too bad (although Bluett/Fryer both way ahead). Gel at the 2nd summit helped, legs hurting on the descent for sure. Back up again with a couple of buddies (green 6foot singlet and blue tee shirt) and feeling steady. Wasnt enjoying descents - just havent done any of these races this summer and wasnt in the mind set to hurt self. Back up again for the 4th and final time and was pretty soft on the final downhill until with a k or so to go when heard someone coming up behind me so put in more effort to keep ahead.
As per usual a well organised run from Hardingman and novelly held in humid (by Canberra standards) conditions with steady rain for 2nd half of run. Frogga finished well to get up into 3rd and we all had a laugh about the bloke running with a back pack containing some sort of doof-doof stereo in it blairing out rap music. Hello headphones? Bit sore when I got out of Froggas car - he had a 4hr drive ahead of him which may have been nasty! Super well done to SwissMiss who won the ladies division.

C • Doof doof 8

Friday Feb 14, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

commuting following getting rear derailer hanger bent back into place and gears tuned yesterday at bike shop. gears felt lovely.

9 PM

Stretching & Exercises 10:00 [0]

Thursday Feb 13, 2014 #

9 AM

Terrain Running intervals 41:02 6.77 km (6:04 / km) +148m 5:28 / km
ahr:141 max:163 weight:82.4kg shoes: Innov-8 X-Talon 212

Got some new o shoes last weekend, Inov8 x talons, so thought I'd take them out for a spin. Did 5*3min terrain ints through black mtn reserve although more at tempo pace, i.e. not that quick. Shoes felt fine.

Tuesday Feb 11, 2014 #

6 PM

Running race 20:08 5.07 km (3:58 / km) +6m 3:57 / km
ahr:164 max:171 shoes: LunarRacer3

XC at Barrenjoey. I was late so sprinted on bike from work and then very rapid changeover. Fluro Stu was starter and he didnt cut me any slack either. First k was pretty awful with heat and recovering from bike sprints. After that it was just awful from heat. Still been a while since done XC so great to be there.

7 PM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

commuting including back from XC with GrantM. Knocked rear derailer yesterday on wall and it has not helped gear changes.

Monday Feb 10, 2014 #

8 AM

Cycling 1:06:00 [1]
weight:83kg shoes: Trek Domane 4.3

9 PM

basketball 40:00 [2]
shoes: Adidas Boston Orange!

We played well again but this time lost. All tied at 30 all at 3/4 time but lost 41-35 I think. They played full court press for fair portion of last quarter and we didnt cope. Fatrat was on fire with 25 of our points and about 6 3pt bombs. My performance ok - their big man was very hard to move!!!

Sunday Feb 9, 2014 #

6 PM

Running intervals 44:13 8.24 km (5:22 / km) +98m 5:04 / km
ahr:137 max:161 shoes: FlyKnit Trainer Yellow

hot day and our late with RobW to do bare minimum session of 10*1min with 1min rest. First was pretty slow and hot but improved after that. Rob was wearing some newtons and we swapped shoes for a km cool down so he could try my flyknits. Newtons were weird! Felt like all the ground contact was going through about 5 spots on my feet and they were burning.

Saturday Feb 8, 2014 #

7 AM

Running warm up/down 13:06 2.54 km (5:10 / km)
ahr:132 max:145 shoes: FlyKnit Trainer Yellow

Jog down to Park Run. Was early for once - even got to hear the pre park run talk.

Running race 19:42 5.03 km (3:55 / km) +12m 3:52 / km
ahr:165 max:174 shoes: FlyKnit Trainer Yellow

Solid park run. Felt strong but not speedy. Fairly consistent ks and havent been under 20 since marathon. Sprint Canberra and a few ints improved my pace but with more focussed speed work time would come down. Quite happy and good crew down there of Miss Jones, GrantM, Nat, Bruce Bowen and ALJ. Great to see Miss Jones and Nat making appearances.

Running warm up/down 20:25 2.98 km (6:51 / km) +45m 6:22 / km
ahr:130 max:139 shoes: FlyKnit Trainer Yellow

jog home with big chatty crew. :)

Friday Feb 7, 2014 #

7 AM

Cycling 30:00 [1]
shoes: Trek Domane 4.3

early morning commute to meet tradie at work.

3 PM

Cycling 52:51 20.58 km (2:34 / km) +130m 2:29 / km
ahr:117 max:168 shoes: Trek Domane 4.3

Hot ride from Hyatt, where had a work meeting, round 2 bridges and then out to friends house in Weston Creek where picked up their mid 90s Ford Festiva. They are going on a 3 month or 12 month trip round Australia and we are car sitting the Mighty Festiva. It will be 3 months if friends boss says he will lose his job in May Budget if he doesnt come back (even though he has loads of leave).

9 PM

Stretching & Exercises 10:00 [0]

Wednesday Feb 5, 2014 #

6 PM

Orienteering race 35:48 5.19 km (6:54 / km) +177m 5:54 / km
ahr:158 max:169 shoes: Brooks Cascadia Yellow ones

Aranda SS. Hard to concentrate after being on the phone all arvo (including at the event) for some difficult work issues. But helped a lot by getting to start with Mace and DavtheFlav and starting 1 minute intervals, me last. Terrain running and technique felt better for Sprint Canberra although ran a bit on autopilot with work issues in my head. Kept refocussing.

Tuesday Feb 4, 2014 #

6 AM

Running intervals 41:45 6.98 km (5:59 / km) +138m 5:27 / km
ahr:140 max:168 shoes: FlyKnit Trainer Yellow

Met the jones sisters at red bridge for ints. did 4 * easy ecmos on gossan hill with ALJ setting a cracking pace and MissJones dominating the downhill sections. Times not that flash but great to get back to ints with others and felt better than I feared after walking off basketball court at 10pm the night before.

Monday Feb 3, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

super commuting.

9 PM

basketball 40:00 [2]
shoes: Adidas Boston Orange!

We finally had a win! It was clear early on we could match the other mob and we got a bit of a run on in the 2nd quarter and then 3rd. Led I think 38-29 at 3 quarter time and they went one-on-one and for fast breaks in the last quarter which worked for them but not enough to get past us - I think 44-38 at the end. Personally I was a bit tired so didnt get up and down the court as well as some games but I did go "coast to coast" as Fatrat called it taking the defensive rebound and dribbling down court before scoring. Fatrat had a great game. Good to get a win although more a relief than celebration.

C • Good win! 10

Sunday Feb 2, 2014 #

1 PM

Cycling long 2:32:27 59.85 km (2:33 / km) +835m 2:23 / km
ahr:125 max:148 shoes: Trek Domane 4.3

well that was hot. belinda had the morning slot for exercise but I really wanted to do something decent despite the heat. Decided to do cotter-uriarra on bike as some cooling from movement. Used lots of water, refilling at cotter and scrivener dam but despite that started to struggle with heat from about Uriarra Village. Made it home ok but a few stops for water whenever I could.

C • Gutsy 2

Saturday Feb 1, 2014 #

9 AM

Running hills 58:46 8.06 km (7:18 / km) +246m 6:20 / km
ahr:130 max:168 shoes: FlyKnit Trainer Yellow

Bruce Ridge Hills with Mace and after we bumped into Lizzie we dragged her along too. Did 4 of the old up-and-over hills. Pretty warm and probably felt better on the 4th than the 1st.

C • Ints 3

10 PM

Stretching & Exercises 10:00 [0]

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