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Training Log Archive: acejase

In the 28 days ending Feb 28, 2015:

	activity	#	time	miles		km		+m
	Running	15	17:12:41	104.54	(9:53)	168.24	(6:08)	3934
	Cycling	16	16:30:21	83.84		134.93		2868
	Stretching & Exercises	27	9:56:00
	Orienteering	1	2:55:09	12.98	(13:30)	20.89	(8:23)	707
	swimming	1	25:00	0.31	(1:20:28)	0.5	(50:00)
	Total	59	46:59:11	201.66		324.55		7509
	[1-5]	34	37:15:44
averages - weight:80kg

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Saturday Feb 28, 2015 #

7 AM

Running warm up/down 14:14 2.64 km (5:23 / km) +17m 5:13 / km
ahr:130 max:150 weight:79kg shoes: LunarRacer3

Run down to Park Run. Didn't feel great but at least had time to try and generate some movement on sluggish body.

C • Weight loss 2

Running race 19:16 4.98 km (3:52 / km) +12m 3:49 / km
ahr:168 max:175 shoes: LunarRacer3

Park Run. Started almost on my own on start line as noone moves up to start line. Fell into a group going good pace with the heavyish guy. I started to pull away from the group about 2.5k and left on my own trying to keep with guy about 30m in front. Managed to sneak dreaded Didhams close kilometre under 4min ks. Stayed solid till the end and time about 15s faster than 2 weeks ago. Looked back on Park run records and not gone this fast since mid 2013 (keeping in mind I don't run Park Run that often).

Running warm up/down 22:18 3.32 km (6:43 / km) +59m 6:11 / km
ahr:130 max:143 shoes: LunarRacer3

After chats with Sam, Mace, GM and MaryMac jogged back home with GM via newsagent and 2B10.

9 PM

Stretching & Exercises 10:00 [0]

Friday Feb 27, 2015 #

Cycling 1:11:00 [1]
weight:79.4kg shoes: Trek Domane 4.3

Super commute. rode most of the way in with bloke who had same bike having a chat about pros and cons. It was clear neither of us were "techies"!

10 PM

Stretching & Exercises 15:00 [0]

Thursday Feb 26, 2015 #

Note
weight:79kg

11 AM

Cycling tempo 1:31:29 28.0 km (3:16 / km) +990m 2:47 / km
ahr:129 max:223 shoes: Trek Domane 4.3

3 * Black Mtn Hill reps. Started the first one with some random bloke who was chatty while we went up in what I think was a PB for me of 12.52 for me! it didn't seem that much faster.... Next two were solo and both around 13.50. Pretty spent by the last one and slow home up Aranda Hill were was devastated to find two before ten had run out of jaffles. The bloke gave me a free pastry as compensation which I inhaled along with nice coffee. Good training session.

8 PM

Stretching & Exercises 15:00 [3]

Wednesday Feb 25, 2015 #

Note
weight:78.9kg

4 PM

Running warm up/down 11:27 2.16 km (5:18 / km) +6m 5:14 / km
ahr:133 max:151 shoes: LunarRacer3

Running intervals 25:42 4.95 km (5:11 / km) +3m 5:10 / km
ahr:147 max:169 shoes: LunarRacer3

Cook Oval Floats. Round the outside lane of Cook Oval little aths oval doing a lap hard in 75-80s and then float half a lap in around 45-50s. Hard work and couldn't sustain the pace for last two.

10 PM

Stretching & Exercises 5:00 [0]

cat sat on my lap so I only did minimal stretching tonight. an original excuse for missing 'training'.

Tuesday Feb 24, 2015 #

8 AM

Cycling 1:11:00 [1]
weight:79.3kg shoes: Trek Domane 4.3

super commuting. missed the rain but not the debris and water on bike path.

12 PM

Running 26:27 4.5 km (5:53 / km) +43m 5:37 / km
ahr:125 max:140 shoes: Nike Lunarglides Orange

Recovery trot at lunchtime. didn't have much time so just did a loop through curtin which also meant I could buy coffee beans at red brick cafe. Felt pretty ok - calves a bit tight which was either from sunday run or sitting in desk chair (or both).

9 PM

Stretching & Exercises 20:00 [0]

Monday Feb 23, 2015 #

Note
weight:78.7kg

C • 78! 6

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commuting. missed the rain.

10 PM

Stretching & Exercises 20:00 [0]

Sunday Feb 22, 2015 #

7 AM

Running long 3:09:17 28.39 km (6:40 / km) +1175m 5:31 / km
ahr:143 max:168 shoes: Salomon Sense Lab Red&White

Up early picking up Hoggster and then Candyman to drive down to Honeysuckle Ck. Last long hit out for 6 ft which I was keen to do despite calf/leg issues. Coolish morning down south with a bit of fog as we set off along Booroomba Rocks walking track. Andy set a good pace while I was a bit cautious - my leg felt ok but a few twinges and I didn't trust it. Up the turn off to booroomba rocks and it was steep, narrow and plenty of rock hopping. Great misty view out from Booroomba rocks. Fog was clearing.

Back down from the rocks and on the track to Bushfolds flat. Mostly downhill and again I was cautious with my leg. But it was showing no signs of difficulties so I was pleased with that - I was a bit stiff and tight in the glutes but that was from all the exercises I have been doing!!! A bit of debris to cross on the path and I got face whacked by a bush I didn't see coming. A few comments about how the downhill to Bushfolds wasn't as long or as steep as we remembered......

Turned right at Bushfolds Flat making a note of the turnoff as the track was fairly minor at that point. Past the tin hut saying G'day to a bushwalker who'd clearly had the night there before turning up Mt Tennant. Unlike Booroomba Rocks to Bushfolds Flat this seemed steeper and longer than I remembered!!! Gareth took a little while to clear out from Andy and I but when he did we were left to slog it out together. My quads felt stronger than usual which I think is a benefit of hill bike riding forced on me by injury. It was long and tough and the final km or so is even more brutal than the rest. Got to the top having spent a lot of biccies on the climb in about 1hr50mins.

Back down towards the Australian Alps walking trail and had my 4th gel. Been trying to have more gels and have em early and this continued. Legs felt a bit wobbly and I was wondering how I'd go for the rest of the run but was buoyed by the fact that Andy looked bad too. ;) A bit of rogaine reminiscing on the way down the hill given we are all very experienced rogainers....

Turn off back towards Honeysuckle Ck was found easily at about 2hrs 20mins. The climb back up to Booroomba Rocks car park was no longer flatter and shorter than we imagined and we all worked pretty hard along here or at least Andy and I did! Had another gel along here as much to have one while under the pump and stomach held together fine. If anything got a boost from the gel a bit later on.

Last section was along the fire trail to Honeysuckle Ck car park with not too much talking as we all plugged away. Im not sure if there were any surges along here - it felt like there was but by that stage anything could've been a surge. Glad to see main road and felt like I'd finished well. Andy did real well given how little long stuff he's done recently and Candyman seemed to cruise it in his flash new Innov8s.

Home via Red brick in Curtin where service was slow but coffee, milkshake and toast good. A good morning, good run and really pleased that leg felt back to normal. Tennant was tough but I felt a bit stronger than usual so will try to do a few more bike hill sessions before 6ft. Gels went well too so plan of more gels and early in run for 6FT is a lock - had 5 in total on this run and about a litre of water. Cracking morning.

9 PM

Stretching & Exercises 1:00 [0]

too tired to stretch and definitely not exercises!

Saturday Feb 21, 2015 #

11 AM

Running intervals 1:04:07 12.24 km (5:14 / km) +71m 5:05 / km
ahr:140 max:169 weight:79.3kg shoes: Saucony Kinavara3

Mona fartlek with Rob. Both a bit crocky at the moment so as one of Robs instructions was to keep flat we barged our way round Lake Gininderra. Proper speed for me chasing Rob. Calf now feels like a corky rather than injured - tolerable but hopefully its improving as its not that fun to run with. Certainly went faster than intended with Rob to chase!

8 PM

Stretching & Exercises 45:00 [0]

Friday Feb 20, 2015 #

Cycling 50:00 [1]
weight:79.7kg shoes: Trek Domane 4.3

Commute in to work and then to the yacht club for fish and chips.

10 PM

Stretching & Exercises 20:00 [0]

Thursday Feb 19, 2015 #

6 AM

Running hills 55:42 7.67 km (7:16 / km) +285m 6:08 / km
ahr:128 max:162 weight:79.3kg shoes: Saucony Kinavara3

4*5min hill session up Black Mtn. Probably about 90% of normal effort. Felt pretty ok although some niggle on jog home. Didn't do the downhill effort. Nice to be out early even if I wasn't pumped when the 6am alarm went.

11 AM

Stretching & Exercises 30:00 [0]

Wednesday Feb 18, 2015 #

Note
weight:79.2kg

C • Impressive numbers! 4

1 PM

Running 47:38 7.16 km (6:39 / km) +219m 5:46 / km
ahr:137 max:157 shoes: Nike Pegasus30 Black&White

Cathy gave the nod for running build up and looking good. No torture rack this morning either. Ran up on Red Hill. Calf got a bit sorer as run went on but to be expected after workout Cathy gave it this morning.

8 PM

Stretching & Exercises 30:00 [0]

Tuesday Feb 17, 2015 #

9 AM

Cycling hills 1:16:57 26.77 km (2:52 / km) +545m 2:37 / km
ahr:114 max:154 weight:79.7kg shoes: Trek Domane 4.3

As per Cathy and my agreement Im not running today so did hills on bike instead - 4 Dairy Farmer Hills. Good loop in arboretum with no cars and really enjoyed it. Quads tired now!

5 PM

Cycling 37:41 13.23 km (2:51 / km) +134m 2:43 / km
ahr:100 max:131 shoes: Trek Domane 4.3

commute home. got sucked in to some super commute racing with some dude on an electric bike. with all due respect to MaryMac I'm a bit over being passed by them on the bike path.

Stretching & Exercises 15:00 [0]

Monday Feb 16, 2015 #

8 AM

Cycling 1:11:00 [1]
weight:80.8kg shoes: Trek Domane 4.3

super commuting. tyres need pumping.

1 PM

Stretching & Exercises 15:00 [0]

Saw Cathy. She said fall had pushed my left leg up into my pelvis and tilted pelvis. Did this manoeuvre not dissimilar to a torcher rack which involved yanking my leg downwards. Felt taller afterwards and as though things had been fixed. Fingers crossed. New set of exercises of course....

Sunday Feb 15, 2015 #

9 AM

Running long 2:12:43 20.01 km (6:38 / km) +560m 5:49 / km
ahr:128 max:159 weight:80.9kg shoes: Nike Pegasus30 Black&White

Long run with Spottage who had already done 90mins before I started with him. Leg not too painful but not right. Felt like it was collapsing under me. Did Gossan Hill, Black Mtn and Mt Painter to finish. Pace pretty easy. Decided at end of run it was time to see Cathy the Physio.

9 PM

Stretching & Exercises 25:00 [0]

started swiss ball exercises.

Saturday Feb 14, 2015 #

7 AM

Running warm up/down 18:34 3.16 km (5:53 / km) +14m 5:45 / km
ahr:129 max:149 shoes: LunarRacer3

Longer than usual warm up with Frogga. Hoping will get leg going. Felt pretty good, more like a niggle than an injury. Best its felt since last Saturday.

Running race 19:26 4.98 km (3:54 / km) +11m 3:51 / km
ahr:169 max:180 shoes: LunarRacer3

Park Run. Felt weird running. Haven't done 5k or anything this short and fast for a while and just felt weird with leg. Started a bit quick and was working hard. Settled in 30-40m behind Ciaran and about 75m behind Frogga. Very slowly gaining on Ciaran from about 2k and Frogga seemed to be slowing but I wasn't gaining! Didhams Close km was a bit slow with turn around and maybe used too many pennies early - definitely could feel Thursdays triathlon! Coming off the bridge I pushed for home and with about 200m to go was almost on Ciaran. To my surprise the competitive juices kicked in and I went past and held him off by 5s or so. Ciaran improved a lot since I last did park run. GB about 30s ahead of me.

Running warm up/down 26:26 3.54 km (7:28 / km) +51m 6:58 / km
ahr:126 max:139 weight:79.8kg shoes: LunarRacer3

Hung round talking to Stace and Dreaded so mustve stiffened up a bit as fair bit of nerve pain when got going for jog home. Hopefully settles down ok. BTW weight below 80kg this morning - first time in about 2 years below 80 I reckon (with exception of excessive dehydration following rogaine). Celebrated with coffee at two before ten where bumped into John and Kristen and Evie. Question on everyones lips this morning though was where was GrantM?

C • Where? 2

8 AM

Stretching & Exercises 10:00 [0]

Friday Feb 13, 2015 #

Cycling 1:11:00 [1]
weight:80.1kg shoes: Trek Domane 4.3

Super commute.

10 AM

Stretching & Exercises 25:00 [0]

Thursday Feb 12, 2015 #

Note
weight:80.6kg

6 AM

swimming 25:00 [3] 0.5 km (50:00 / km)

Went swimming in the morning in hope it would help. Things felt a lot better. This is great but also annoying as it means I may have to go swimming again soon.

9 AM

Running 44:33 6.78 km (6:34 / km) +176m 5:49 / km
ahr:131 max:156 shoes: Nike Pegasus30 Black&White

Run with Grant round the intricate tracks he has discovered on Aranda Hill. Felt ok. Some pain but felt like running normally and it didn't get any worse.

10 AM

Stretching & Exercises 10:00 [0]

12 PM

Cycling hills 1:23:04 26.06 km (3:11 / km) +710m 2:48 / km
ahr:124 max:161 shoes: Trek Domane 4.3

Well completed a triathlon day of training by riding in to meet Searlo for lunch and then doing 2 black mtns on way home. Guess I'm overcompensating for being a bit injured and not running. Regardless enjoyed pushing hard up Black Mtn, especially the 2nd, and now have the pleasant knackered feeling. Also back/calf injury feels like its taken a step forward.

Wednesday Feb 11, 2015 #

Note
weight:80.3kg

4 PM

Running 30:06 4.5 km (6:41 / km) +132m 5:50 / km
ahr:129 max:153 shoes: Nike Pegasus30 Black&White

Slow jog round Cook and up Mt Painter while girls had their ballet lesson. Bit painful but not too bad and I know from past experience that if I can get a run in without making it worse then it helps to make it better. Everything else about me was very sluggish!

9 PM

Stretching & Exercises 40:00 [0]

Tuesday Feb 10, 2015 #

Note
weight:80.9kg

getting a bit better. By end of day no limp and thought I'd be able to run tomorrow.

8 AM

Cycling 36:00 [1]
shoes: Trek Domane 4.3

5 PM

Cycling 46:42 15.53 km (3:00 / km) +254m 2:47 / km
ahr:106 max:144 shoes: Trek Domane 4.3

Did a dairy farmers hill on commute home from work. Sweaty with backpack.

10 PM

Stretching & Exercises 45:00 [0]

Monday Feb 9, 2015 #

Note
weight:81.1kg

and put it back on again. limping but getting a little better by end of day.

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

just a small amount of pain cycling but not putting too much power through leg.

8 PM

Stretching & Exercises 1:00:00 [0]

Sunday Feb 8, 2015 #

Note
weight:79.1kg

So drank 2 litres of water on rogaine, 4 or 5 gels, would've had another 2 litres of cordial, water and beer after rogaine as well as a small amount of dinner (small rice pudding, some bread) and I won't even tally up what I ate and drank during the day before the rogaine. Despite all that this morning I weigh 1.8kgs less than yesterday morning. Very hard to keep up with hydration on a warm evening!

8 PM

Stretching & Exercises 1:00:00 [0]

Set to work. spent time icing and in bath as well. doing exercises for lower back gave most relief and hot bath.

Saturday Feb 7, 2015 #

5 PM

Orienteering race 2:55:09 20.89 km (8:23 / km) +707m 7:10 / km
ahr:153 max:167 (injured) shoes: Salomon Sense Mantra Blue

3hrs20 Summer rogaine, partnered with Candyman, round Mt Ainslie and Mt Majura. Neither of us reckoned we'd done a rogaine for 20 years! Planned a route heading south first onto Ainslie, picking up a tricky out of the way control first before getting into what seemed the 'obvious' loop. Unfortunately didn't start well as I fell on way to first and immediately had nerve pain radiating through calf. I've done this once before and when it didn't shake out after a minute or two I figured it was gonna be a long race, especially as it was already clear Candyman was stronger/faster than me.
Route choice was good though as there was an unmarked track from our 1st straight to 2nd and then we started passing teams who hadn't got our unusual 1st one and were leading us into controls. Steep uphill to Ainslie spur was a reminder of what to come before getting controls down near rifle range. Gareth nearly trod on a tiger snake on our 2nd ascent of the Ainslie hill side which kept him perky. We'd planned course to minimise climb but was still very steep up and down Ainslie. I was having gels and water early as per general plan these days which I think helped me a lot.
Calf was really bad downhills so coming off Ainslie was slow and painful. Through the flatlands of Campbell Park it wasn't as bad so I was able to motor along there better. Had a flat patch going up Hackett Hill so had another gel and more water which helped. Steep sections of Majura were tough but we hit the controls really well and although calf was getting worse it was less painful on the tracks of which there were a few in Majura.
Down off Majura our envisaged fast downhill finish was curtailed by my downhill pain. We'd hit all controls well till last (no 43) which seemed like we were in right gully but no control. Began the rogaine grid search (plenty of others milling round BTW) when a lady walked into the gully carrying the control and apologising saying it had been put in wrong spot! Glad we'd gone south first as those who went north first 43 would've been there first control - think Lizzie & Lachy spent over 5mins there and never found it.
Got back glad to stop running on calf and only Lizzie & Lachy ahead of us by 1-2mins they said which seemed pretty good result for us all things considered. Whats more pace counting (you aren't allowed to use GPS watches in rogaines) indicated we did 20.9k and them 23k. Seemed like we went the right way. Another pair finished maybe 5mins after us, also having got them all.
Calf and knee seized up pretty badly once I stopped so I was fairly limpy and felt pretty old. Winning Mens Open helped recover the ego a little. Beer at Edgars with ALJ, Lizzie and Lachy made it a cracker post rogaine stop - best beer I've had in a long time.

C • Well done Aycejase 4

Friday Feb 6, 2015 #

Note
weight:80.9kg

C • 6ft wave 1 5

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commute.

9 PM

Stretching & Exercises 15:00 [0]

Thursday Feb 5, 2015 #

Note
weight:80.8kg

12 PM

Running warm up/down 2:09 0.28 km (7:39 / km) +5m 7:02 / km
ahr:104 max:117 shoes: Salomon Sense Mantra Blue

Running hills 43:04 7.13 km (6:02 / km) +196m 5:19 / km
ahr:144 max:173 shoes: Salomon Sense Mantra Blue

5 * 4mins uphill with 1min back down with father-of-three Frogga at Mt Stromlo. Last effort was 5mins instead of 4 as it was downhill but don't tell Frogga it was 5mins coz i didn't tell him. Felt better than Tuesday and great running with Grant. Definitely better intensity than if on my own. Ripper day and I got to meet the new arrival. Had egg & chorizo jaffle with coffee at two before ten afters. Living the dream.

9 PM

Stretching & Exercises 20:00 [0]

Wednesday Feb 4, 2015 #

2 PM

Running 21:17 3.53 km (6:01 / km) +73m 5:28 / km
ahr:131 max:150 weight:80.5kg shoes: Nike Pegasus30 Black&White

Mental health run before school pick up. Just round aranda. Wanted to finish at 2 before 10 for coffee but didn't have enough time before school pick up. Hive of activity up there though - maybe cafe soon to open?

9 PM

Stretching & Exercises 20:00 [0]

Tuesday Feb 3, 2015 #

9 AM

Running intervals 1:00:58 11.24 km (5:26 / km) +187m 5:01 / km
ahr:142 max:166 weight:81.3kg shoes: FlyKnit Trainer Yellow

Run in to work with backpack. Did 6*1km but was a bit awkward with back pack. Still tired from weekend. Got through ok though.

11 PM

Stretching & Exercises 5:00 [0]

Monday Feb 2, 2015 #

Note
weight:81.2kg

9 AM

Cycling 36:11 13.12 km (2:45 / km) +100m 2:39 / km
ahr:105 max:131 shoes: Trek Domane 4.3

got a cadence thingy for my bike that connects to the garmin so timed commute to give it a try.

7 PM

Cycling 35:17 12.2 km (2:54 / km) +135m 2:44 / km
ahr:111 max:172 shoes: Trek Domane 4.3

ride home.

9 PM

Stretching & Exercises 10:00 [0]

Sunday Feb 1, 2015 #

6 AM

Running long 2:37:17 25.07 km (6:16 / km) +639m 5:34 / km
ahr:137 max:163 weight:80.9kg shoes: Nike Pegasus30 Black&White

Long run over to Cockies run with GM from home where we met Devil and did Majura then Ainslie. GM had run from Majura to my place and was heading back again! Also bumped into Tawsy across the GDE bridge which was novel! Felt weary from the start with watch declaring my condition 'Fair' below the normal 'Good'. I thought 'Fairly Crap' would be a better description! ;)
Still trundled along and it some ways didn't get much worse till heading over Hackett Hill where I felt like I had a bit of a hunger flat. Plenty of chat to keep us going. I was yo-yoing off the back of Devil which was good for keeping going. Did a loop at the end to make it up to 25k.
Brekky afters at Wilburs in Hackett which was a little underwhelming. I'd declared on the run I was avoiding bacon at the cafe so was devastated to see the best value on the menu was a Double Bacon & Egg roll! Showed discipline to have scrambled eggs on toast which was ok. Coffee a bit 'meh' and milkshake was good.

C • Your new watch 2

8 PM

Stretching & Exercises 10:00 [0]

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