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Training Log Archive: acejase

In the 28 days ending Feb 28, 2017:

	activity	#	time	miles		km		+m
	Running	22	25:29:38	178.93	(8:33)	287.96	(5:19)	5154
	Stretching & Exercises	18	8:10:00
	Cycling	12	7:31:01	102.77	(4:23)	165.39	(2:44)	1466
	Total	51	41:10:39	281.7		453.35		6620
	[1-5]	38	36:58:42
averages - weight:77.6kg

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Tuesday Feb 28, 2017 #

4 PM

Running tempo 51:44 10.38 km (4:59 / km) +229m 4:29 / km
ahr:148 max:164 weight:77.2kg shoes: Saucony Peregrine6

20min tempo effort followed by 5*30s on 30s off at Pinnacles. Went the hilly, upland down track on southern edge and turned round and came back along it when I got to end. Tried to push downhill again. Felt pretty good although could still feel some of weekends training. Heel a bit niggly. Good training.

10 PM

Stretching & Exercises 20:00 [0]

Monday Feb 27, 2017 #

Note
weight:77.5kg

1 PM

Running 32:48 6.01 km (5:27 / km) +88m 5:05 / km
ahr:128 max:139 shoes: Saucony Peregrine6

Blobby recovery run. Sis some stretching in the middle on Deakin Oval.

Stretching & Exercises 10:00 [0]

Sunday Feb 26, 2017 #

10 AM

Running long 1:01:59 12.02 km (5:09 / km) +349m 4:30 / km
ahr:139 max:155 weight:78.3kg shoes: Peregrine7

Drove out to Braidwood as girls were doing horse riding in morning. Belinda planned a run for us at a State forest but on the drive there we realised it was too far away from Saddle Camp in the time we had available so we picked the nearest thing we could find - a forest trail that turned out to be on the edge of the Deua National park. Did a fun out and back on a fire trail with both of us going out for 30mins or so and back again. Track was along a ridge line so good 6 ft training. I was testing my race shoes for 6ft and started getting a bit excited running down the hills to the point that this run could nearly be called a tempo run. Was good particularly to practice running downhill faster. Ran for an hour and then sprint back to Saddle Camp (we were late...).

5 PM

Running long 1:06:04 11.02 km (6:00 / km) +446m 4:59 / km
ahr:139 max:154 shoes: Peregrine7

2nd half of my long run day this time back at home. Continued downhill practice theme with new shoes doing, more or less, an interval down Black Mtn push-bike hill track. Was fun to run downhill fast.

9 PM

Stretching & Exercises 30:00 [0]

Saturday Feb 25, 2017 #

7 AM

Running warm up/down 13:23 2.74 km (4:53 / km) +11m 4:47 / km
ahr:131 max:142 weight:77.3kg shoes: Dark Blue Nike Vomero 11

Run down to Park run solo.

Running warm up/down 3:50 0.63 km (6:06 / km)
ahr:126 max:137 shoes: LunarRacer 3.1 Sky Blue

Another accidental Garmin save.

Running race 18:16 5.01 km (3:39 / km) +2m 3:38 / km
ahr:165 max:173 shoes: LunarRacer 3.1 Sky Blue

Parkrun Gindy. Started well with UTA50k t-shirt shooting off the front and James passing him after 500m. Good pace with a couple of guys on shoulder. 2nd k a bit slow due to losing focus I think, responded with over compensation and fast 3rd k (3.31). NorthFace100k t shirt roared past me up the "hill" (really a rise) in the 3rd k but I realled him back in. He did the same in the 4th up Didhams Close but again passed him on the bridge. Finished very strongly and pleased with time - 20s faster than other ParkRuns this year. Cooler weather and easing off a little in training seem to be the difference.

Running 16:05 3.01 km (5:21 / km) +49m 4:57 / km
ahr:138 max:146 shoes: Dark Blue Nike Vomero 11

Run home, a fair bit with James.

Friday Feb 24, 2017 #

9 AM

Cycling 34:25 13.93 km (2:28 / km) +103m 2:23 / km
ahr:104 max:123 weight:76.9kg shoes: Trek Domane 4.3

ITW

5 PM

Cycling 14:01 5.36 km (2:37 / km) +35m 2:32 / km
ahr:100 max:127 shoes: Trek Domane 4.3

Ride to Runners shop.

Cycling 42:44 15.66 km (2:44 / km) +143m 2:37 / km
ahr:100 max:122 shoes: Trek Domane 4.3

Runners Shop to Home after accidental save of Garmin.

Thursday Feb 23, 2017 #

12 PM

Running warm up/down 6:26 1.27 km (5:03 / km) +5m 4:57 / km
ahr:130 max:140 weight:77.1kg shoes: Nike FreeRun Distance

Hot warm up. And short because I got stuck in a meeting.

Running intervals 20:11 4.07 km (4:57 / km)
ahr:153 max:173 shoes: Nike FreeRun Distance

10*1 min on, 1min off with Sam, PJ and Simon made a reappearance. Felt pretty good but heat was sapping. PJ had his usual extra speed saved for the last effort.

Running warm up/down 24:18 4.51 km (5:24 / km) +53m 5:06 / km
ahr:143 max:152 shoes: Nike FreeRun Distance

Longer cool down at Sam's suggestion. Not much shade on offer up on Ainslie.

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Feb 22, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.6kg

Flex n Stretch. Few different exercises today so a bit more strength stuff.

9 AM

Running 1:12:48 15.2 km (4:47 / km) +121m 4:36 / km
ahr:137 max:149 shoes: Nike FreeRun Distance

Longer commuter run around eastern side of lake. Lovely morning, not too warm. Could feel yesterdays race in the legs but rolled along ok.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday Feb 21, 2017 #

12 PM

Running warm up/down 9:28 1.89 km (5:01 / km) +36m 4:35 / km
ahr:141 max:152 weight:78.1kg shoes: Saucony Peregrine6

Running race 14:20 2.48 km (5:46 / km) +226m 3:58 / km
ahr:166 max:172 shoes: Saucony Peregrine6

First time been able to get to a Run-up in ages and, when I looked it up, first time at Black Mtn run up since 2011! Ran controlled but fairly quick along early, less steep part of the course in the lead with DavO a few paces behind. We started on the steep summit trail and he slipped past me fairly quickly. Stayed solid rest of the way. I tried fast walking a few short sections but I don't think it works for me - just feel terrible when start running again. Finished well and a PB by 5s when i looked it up.

C • Excellent time! 2

Running warm up/down 13:53 2.7 km (5:09 / km)
ahr:136 max:149 shoes: Saucony Peregrine6

Started run back down the hill with others but they were walking, dawdling and I had to get back to work so by time turned round they weren't there anymore.

5 PM

Stretching & Exercises 30:00 [0]

Monday Feb 20, 2017 #

9 AM

Cycling 32:32 13.33 km (2:26 / km) +100m 2:21 / km
ahr:101 max:125 weight:77.4kg shoes: Trek Domane 4.3

Nice roll in to work.

6 PM

Cycling 34:08 12.64 km (2:42 / km) +136m 2:34 / km
ahr:104 max:132 shoes: Trek Domane 4.3

Roll home. Bit late so pumped along a bit. Felt good.

Sunday Feb 19, 2017 #

5 PM

Running 45:25 8.77 km (5:11 / km) +62m 5:00 / km
ahr:129 max:141 weight:77.1kg shoes: Nike FreeRun Distance

UC loop. Still tired but better by the end.

Saturday Feb 18, 2017 #

Note
weight:75.9kg

Evening long run and massive dehydration makes for a great weigh in!

5 PM

Running 42:20 7.18 km (5:54 / km) +106m 5:30 / km
ahr:123 max:132 shoes: Dark Blue Nike Vomero 11

Tired concrete path loop. Plod.

10 PM

Stretching & Exercises 10:00 [0]

Friday Feb 17, 2017 #

6 PM

Running long 2:58:22 32.09 km (5:33 / km) +571m 5:06 / km
ahr:148 max:163 weight:78.1kg shoes: Dark Blue Nike Vomero 11

With the rogaine cancelled Craney (who had also been entered) and I decided to do something different and do a Friday evening run. Craney picked me up at work and we headed for the George Harcourt Inn and set off to do the Northern Centennial Trail track. Matt had bought his Gungahlin rogaine map so we went over some random hill from the George heading for the Gungahlin lakes. It was pretty warm still (started about 6.30pm) although nice in the shade by the Gungahlin lakes. Got caught up in some bridge/bike path road works at one point and bailed on to the golf course.
Made our way out of the lakes and long haul through Gungahlin on bike path to the start of the trail. Luckily we didn't notice the signs saying the trail was closed for Total Fire Ban. Fair bit of uphill in first part of the trail, especially after mostly slight uphill through Gungahlin, but it was beautiful with the sun starting to set. Trundled along ok although I had some weird guts feeling for a little while but it went away after more water. Got a few nice photos running in to the sunset.
Popped our headlamps on about 2k before One Tree Hill and, while still warm, it was now very much running in the night. I decided we should go up One Tree Hill which was a tough pinch. Plenty of wildlife to be spotted now dark including a giant spider on the One Tree Hill trig, a frog, plenty of spiders on the ground and an owl on a fence post. We'd both stiffened up a bit after the One Tree Hill stop and were looking forward to the end of the trail in Hall. It was longer to Hall than either of us wanted! From Hall back along the roads practicing our road marathon finishes and ready to stop at the cars just under 3hrs. Cokes I had frozen in work fridge still pretty cold and much enjoyed.
We'd planned dinner at the George but they were shutting up and definitely no food so we settled for a beer, pack of crisps and a pack of peanuts. Contemplated maccas as only place open but 10.30pm by now so went home where I had a glass of sustagen and milk for dinner!
Really enjoyable run with a pinch of adventure running it in the evening-night.

C • Good job 4

Thursday Feb 16, 2017 #

2 PM

Stretching & Exercises 10:00 [0]
weight:77.8kg (rest day)

An annoying training day. Was resting for the rogaine tomorrow I'd entered with Rob. Unfortunately by the end of the day it had been canceled after a total fire ban was declared. Also drove to Dicko pool to swim laps but pool was closed for school carnival. Managed some exercises in middle of day.

Wednesday Feb 15, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:78.2kg

Flex n Stretch. Was yawning repeatedly during class which instructor noticed and pointed out. As if I'm not obvious enough with lack of co-ordination and inflexibility?

9 AM

Running long 1:10:38 13.3 km (5:19 / km) +243m 4:52 / km
ahr:130 max:147 shoes: Dark Blue Nike Vomero 11

Run in to work with little extension to Dairy farmers hill and arboretum and back on usual commute course via the Zoo. Beautiful morning and travelling pretty well after last nights tempo effort.

Tuesday Feb 14, 2017 #

4 PM

Running tempo 48:56 9.87 km (4:57 / km) +154m 4:36 / km
ahr:146 max:163 weight:78.5kg shoes: Nike FreeRun Distance

Wasn't sure how well recovered from Sunday but took a chance I was ok and did 20min tempo, 2min rest, 5*30s on 30s off at Pinnacles (so hilly). Bit of a struggle getting going but once underway it was good. Not too warm and kept good pace throughout the 20mins. Sprints at end were tough. Good session and fitted in while girls were at ballet.

Monday Feb 13, 2017 #

9 AM

Cycling 33:28 14.16 km (2:22 / km) +101m 2:17 / km
ahr:102 max:123 weight:77.5kg shoes: Trek Domane 4.3

Beautiful morning for a ride following the weekends heat. Lovely.

5 PM

Cycling 39:39 13.57 km (2:55 / km) +141m 2:47 / km
ahr:95 max:118 shoes: Trek Domane 4.3

HFW

10 PM

Stretching & Exercises 15:00 [0]

Sunday Feb 12, 2017 #

6 AM

Running long 3:13:38 27.69 km (7:00 / km) +1265m 5:42 / km
ahr:140 max:162 shoes: Saucony Peregrine6

Up at 5am, picked up RobW and down to Apollo Rd. We met Sam and Jasen there and headed out on Tennant-Bushfolds Flat-Booroomba Rocks loop. Scrappy track down to tennant fire trail was very scrappy and a bit conscious Rob and I were taking the 'runners' there but they seemed to survive - I think Jasen even enjoyed it! Then started the big climb up Tennant. Felt steady in the legs but not motivated to flog myself with long run ahead. Forgot how ridiculously long and tough this climb is but kept a reasonably steady rhythm. Was very humid but at the clearings before the final bit of the climb there was a bit of a cool breeze which was very much appreciated.
A gel at the top and we headed off down the Bushfolds flat track. Legs a bit weary here after the big climb and stop at the top. Found a better rhythm as we started climb up to Booroomba Rocks. Rob was having foot issues so he dropped off here and we agreed he'd head for the car. Sam, Jasen and I took the Booroomba rocks turn off which was tough - the steep steps were horrible. Sam was strong but Jasen and I just survived. I think the humid heat really played a part here - just lost so much water and even though had probably had a litre of water its just impossible to keep up.
THe 5k or so back to Apollo Rd wasn't as bad as I feared as we found a rhythm. Probably more downhill than up helped too. Happy to stop when got back and a good mornings run.Rob and I stopped at the famous Fox and Bow in farrer (famous according to Andy) which was quite reasonable although the Lime milkshake I had was exceptional!

C • the scrappy track 3

Saturday Feb 11, 2017 #

9 AM

Running 55:17 12.02 km (4:36 / km) +63m 4:29 / km
ahr:145 max:156 weight:78kg shoes: Dark Blue Nike Vomero 11

Really hot day. I didn't want to do too much to save a bit for tomorrow but I didn't want to do nothing. SO did a lap of LakeG at a reasonable pace but below tempo. Fortunately cloudy while I was running which kept heat down a bit.

Friday Feb 10, 2017 #

9 AM

Cycling 32:54 13.48 km (2:26 / km) +91m 2:22 / km
ahr:103 max:122 weight:77.3kg shoes: Trek Domane 4.3

Yeh got my bike back! And very nice condition it was in too. Although not my wallet following payment.

5 PM

Cycling 36:57 13.5 km (2:44 / km) +143m 2:36 / km
ahr:109 max:139 shoes: Trek Domane 4.3

HFW. Crazy hot. Bumped into Tom Braizier so we chatted up Aranda Hill.

Thursday Feb 9, 2017 #

11 AM

Running warm up/down 17:34 3.71 km (4:44 / km) +5m 4:42 / km
ahr:131 max:141 shoes: Nike LunartempoV2

Bit earlier than usual to Reid as Sam wanted to run early because of heat.

Running 20:13 4.06 km (4:59 / km)
ahr:147 max:164 shoes: Nike LunartempoV2

10*1min on, 1min off with Sam only. Still pretty warm and neither of us tearing up the track but got it done.

Running warm up/down 19:33 3.94 km (4:58 / km) +3m 4:57 / km
ahr:145 max:152 shoes: Nike LunartempoV2

9 PM

Stretching & Exercises 15:00 [0]

Wednesday Feb 8, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. More manageable class size today. DD a bit better too.

9 AM

Running long 1:27:24 15.79 km (5:32 / km) +293m 5:04 / km
ahr:133 max:152 weight:77.5kg shoes: Dark Blue Nike Vomero 11

Had a bit more time to commute than usual so did a longer run to work including up Black Mtn. Felt pretty reasonable and went along ALJ track again but reverse way to Sunday.

Tuesday Feb 7, 2017 #

Note
weight:77.4kg

1 PM

Running intervals 49:11 11.08 km (4:26 / km) +59m 4:20 / km
ahr:148 max:171 shoes: Nike FreeRun Distance

Did a session of 654321. 654 were at 3min45s per k and 90s rest, then 3min at 3min40s, 2min at 3.35 and 1min at what turned out to be 3min20 pace. Last 3 were with 1min rest. Felt pretty good which was pleasing after period of feeling tired and then a rest week.

8 PM

Stretching & Exercises 30:00 [0]

Monday Feb 6, 2017 #

9 AM

Cycling 37:00 12.42 km (2:59 / km) +104m 2:52 / km
ahr:102 max:129 weight:77.4kg

Still on MTB. At least commute is through Cork oaks.

6 PM

Cycling 39:50 12.64 km (3:09 / km) +134m 3:00 / km
ahr:98 max:120

Home in the cool - yeh!

10 PM

Stretching & Exercises 5:00 [0]

Sunday Feb 5, 2017 #

7 AM

Running long 1:54:42 22.01 km (5:13 / km) +506m 4:40 / km
ahr:140 max:163 weight:77.9kg shoes: Dark Blue Nike Vomero 11

Long run with Rob but after 1k there was the familiar gait of Johnny Bazorak so we caught up to him and he joined us. Over to the Arboretum and Dairy Farmers before along the Lake shore to the new ALJ track which I had not sampled before. Heaps of people out on the new track following yesterdays article in the paper at it - stopped at one point and had to help a couple of old biddies over a log. Once clear of old biddies headed up to Black Mtn tower and home.
Quite a few water stops as even starting at 730am was hot. Some classic Bazorak stories analysing running shoes, mechanical doping and the superannuation system. I still felt a bit fatigued at the end of easy week but maybe thats just the way it is when training hard at the mo. Run was half a k longer than this when forgot to restart watch.

9 PM

Stretching & Exercises 30:00 [0]

Saturday Feb 4, 2017 #

7 AM

Running warm up/down 19:33 3.59 km (5:27 / km) +11m 5:22 / km
ahr:127 max:145 weight:77.7kg shoes: Dark Blue Nike Vomero 11

HRM band busted so using old one. Run down to Parkrun with GB. GB not running but I managed to coerce him into the warm up.

Running race 18:34 5.02 km (3:42 / km) +3m 3:41 / km
ahr:165 max:172 shoes: LunarRacer 3.1 Sky Blue

Parkrun. Unlike last week on my own nearly whole way. Pretty humid. I busted my gut but only knocked off 4s from last weeks slow time. Haven't raced (before last week) since November and I think that and all the long training is reason why. Certainly its a better reason than I'm old and getting slower.

Running warm up/down 5:24 1.09 km (4:57 / km) +4m 4:52 / km
ahr:143 max:150 shoes: LunarRacer 3.1 Sky Blue

Cool down

Running warm up/down 15:59 2.87 km (5:34 / km) +45m 5:09 / km
ahr:135 max:145 shoes: Dark Blue Nike Vomero 11

Cool down after accidental save of first part of cool down.

9 PM

Stretching & Exercises 25:00 [0]

Friday Feb 3, 2017 #

9 AM

Cycling 32:08 [2] 12.01 km (2:41 / km) +105m 2:34 / km
weight:77.7kg

MTB ride in to work as road bike still in the shop. They've had it for 2 weeks..... don't get me started.

5 PM

Cycling 41:15 [2] 12.7 km (3:15 / km) +131m 3:05 / km

Home again.

Thursday Feb 2, 2017 #

12 PM

Running 46:36 [3] 10.21 km (4:34 / km) +8m 4:33 / km
weight:77.8kg shoes: Nike FreeRun Distance

Got out to reid for lunchtime ints but just did laps as part of my easy week. Plenty of O talk running laps with Marty - he's pretty keen at the moment.

Wednesday Feb 1, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Back to Flex N Stretch for first time this year. Class was jammed! In past sometimes just 2 people in class but today would've been 15. Felt like exercises over break meant I handled class pretty well. Except for downward dog....

C • downward dog 2

9 AM

Running 54:46 10.72 km (5:06 / km) +139m 4:48 / km
ahr:133 max:144 weight:78.2kg shoes: Dark Blue Nike Vomero 11

Run in to work. Still feeling fatigued so glad going with the easy week.

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