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Training Log Archive: acejase

In the 30 days ending Sep 30, 2006:

activity

time

miles

Running

9:21:16

62.45

100.5

Cycling

6:18:48

MTB

6:00:00

Orienteering

4:54:55

19.51

(15:07)

31.4

(9:24)

55 /

65c

84%

Total

26:34:59

81.96

131.9

55 /

65c

84%

averages - sleep:6.5 weight:83.7kg

2:28

0:00

» now

Saturday Sep 30, 2006 #

Running warm up/down 23:00 [3] 5.0 km (4:36 / km)
shoes: Asics Kayano

warm up/down listening to last remnants of footy season on radio.

Running hills 15:31 [5] 3.0 km (5:10 / km)
ahr:149 max:171 shoes: Asics Kayano

5*DS Hills. planned to do 6, felt awful so trimmed it to 4, thought I wasnt to bad so started 5th with plan to do 6th, felt awful and split time dropped away so stuck with 5.
Hills: 74(139/167), 75(153/170), 78(151/170), 77(151/170), 85(151/168)

Friday Sep 29, 2006 #

Cycling 1:37:41 [3]
ahr:126 max:162

Tour de Pete with my guides Tq & Roberta Walter. Nice morning, getting used to riding although cornering poor. nice coffee at the end. TQ swooped again although this time it went Rob as well.

Cycling 25:00 [3]

ride home with belinda.

Thursday Sep 28, 2006 #

Running 26:00 [3] 5.0 km (5:12 / km)
shoes: Asics Kayano

warm up - down.

Running intervals 14:00 [5] 3.5 km (4:00 / km)
ahr:165 max:177 shoes: Asics Kayano

6*90s efforts with scotty. 2nd intervals session since Noosa Arf. felt slow but need to do a few more to get back into it. had run to south oval to do Hugh Fords group but noone there except scotty so we went to North oval. noone there either so we did some laps.

Wednesday Sep 27, 2006 #

Cycling 53:00 [3]
(rest day)

ride to-and-from work

Tuesday Sep 26, 2006 #

Running 46:11 [3] 8.0 km (5:46 / km)
ahr:127 shoes: Asics Kayano

was still a tired and a few sore spots from weekend so piked on DS hills and went for easy run round concrete path.

Monday Sep 25, 2006 #

Cycling 50:00 [3]

rode round lake on way into work.

Cycling 25:00 [3]

rode home.

Running 29:05 [3] 5.0 km (5:49 / km)
ahr:131 shoes: Asics Kayano

cook blob with dave, pippa, nat & emily. none us (except Pippa) were that pumped so cut it pretty short. dont tell hoggster.

Sunday Sep 24, 2006 #

Orienteering race 2:03:00 [5] *** 10.9 km (11:17 / km)
ahr:156 max:205 spiked:22/27c shoes: Brooks Tractor

ACT Champs. Cracker tough course set by Hogggster out at Honeysuckle. COld & on-and-off rain added to pleasantness. Aim was to keep pushing and navigate well which I did. Times of winners were very impressive as I ran ok and was miles behind. Actually I ran much better than NSW Champs - ranking points for NSW 558, ranking points for today 92. oh well - i was a loooong way behind today even though it was a good run for me.

C • points 3

Running warm up/down 10:00 [3]

warm-up-and-down for act champs.

Saturday Sep 23, 2006 #

Running 23:07 [3] 4.0 km (5:47 / km)
ahr:139 max:182 shoes: Asics Kayano

trot round home. was meant to be longer but ran out of time.

Friday Sep 22, 2006 #

Cycling 1:43:07 [3]
ahr:135 max:171

Tour de Pete with a big peleton - shep, tq, hoggster, kez, walders *2. was more enjoyable than last time. my cornering is awful but other stuff improved - including the weather!

Cycling 25:00 [3]

ride home from work via the Ride Shop. now that i'm a cyclist (not) I gotta get more gear. particularly something that will stop me falling off my bike with laughter as Tom Quayle gets swooped by the Dicko magpie.

Thursday Sep 21, 2006 #

Note
(rest day)

good to have a rest day that I've earnt rather than sickness-induced one. hopefully build up some consistent weeks over next month.

Wednesday Sep 20, 2006 #

Running 51:02 [3] 10.0 km (5:06 / km)
ahr:145 max:158 shoes: Asics Kayano

easy morning run with RobWalt who is BIT (back-in-town). was meant to be 60-70 but we were both a bit non-plussed so cut it short.

Tuesday Sep 19, 2006 #

Running hills 17:40 [5] 3.5 km (5:03 / km)
ahr:156 max:173 shoes: Asics Kayano

DS Hills with Hoggster. went to tree beyond usual light pole. Pretty bad times - easily slowest session done there. I guess time off catching up with me. Hopefully wont take too long to get back. Felt abysmal after 1st interval and it just got slower from there - would usually do them in 75.
Hills: 71(152/165), 77(158/170), 76(157/172), 81(157/171), 84(154/170), 84(153/169)
Recovery: 88(159/167), 92(157/171), 91(161/173), 93(159/172), 94(158/171), 123(146/171)

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Kayano

short warm up & longer warm down.

Monday Sep 18, 2006 #

Running 42:36 [3] 7.0 km (6:05 / km)
ahr:137 max:163 shoes: Asics Kayano

Cook blob. andy, pips, dees & luke. luke & stace recovering from canberra times.

Sunday Sep 17, 2006 #

Running 41:00 [3] 7.0 km (5:51 / km)
shoes: Asics Kayano

slow, easy run with dave. few sore spots but felt ok.

Saturday Sep 16, 2006 #

MTB race 1:50:00 [5]

3hr CORC twilight event. Did pairs with Master Searlo. Dave off first. My lap times:
26.59 (156avg/173max)
26.39 (174avg/222max - obv wrong)
57.03, double lap in the night (160/176)
suprisingly good fun. I was a bit coughy from throat-ghonners and amount of dust. lights worked sweeeeeet.

Note

dogs season over. unfortunately they didnt put their best performance on the park last night - sack the sport psych I say. Weagles also looked too good although my money would be on the Crows next week but I guess its where Liggos money goes that matters.

Friday Sep 15, 2006 #

Note
(sick)

improving. went to work.

Thursday Sep 14, 2006 #

Note
weight:84kg (sick)

akermania.

C • Give me a prediction of what a... 5

Wednesday Sep 13, 2006 #

Note
(sick)

Tuesday Sep 12, 2006 #

Note
(sick)

Monday Sep 11, 2006 #

Running 29:00 [3] 5.0 km (5:48 / km)
ahr:132 weight:83kg (sick) shoes: Asics Kayano

restriced Cook blob with the Dees. feeling crap and now sound like Barry White. probably shouldn't have run at all and running with Dave in his early-90s purple tights and bright green long sleeved top did not help. Hope i haven't got a case of Tom-Quayle-throat-ghonners.

C • cancel 4

Sunday Sep 10, 2006 #

MTB 1:30:00 [3]
ahr:135

round in to Civic and then out to single tracks on Bruce ridge. Harder tracks than yesterday. starting to feel better from not-sick.

Saturday Sep 9, 2006 #

MTB 1:40:00 [3]

Rode at Sparrow Hill with dees & nat. good start to MTB training focussing on technical skill (getting some).

C • Dogs 4

Running 46:06 [3] 8.0 km (5:46 / km)
ahr:140 shoes: Asics Kayano

easy run round concrete path track. felt ok - heavy head but light legs.

Friday Sep 8, 2006 #

MTB 1:00:00 [3]

back on the bike. literally. still feel like crap but figured might as well train as legs feel good and feel better during the day. also with 24hr approaching I need some skills. rode too-and-from work via Black Mtn trials and on way home did some extra tracks.

Thursday Sep 7, 2006 #

Note
slept:9.0 weight:84kg (rest day)

detoxing.

Wednesday Sep 6, 2006 #

Note
slept:4.0 weight:84kg (rest day)

I am not sick - mainly because of the number of medications I took last night.

C • medications 6

Tuesday Sep 5, 2006 #

Note
weight:83.5kg (rest day)

was giong to do DS Hills but feeling rotten. headache, clogged head etc. not prepared to call it "sick" yet in hope that rest day will mean I get better.

Monday Sep 4, 2006 #

Running 41:23 [3] 7.0 km (5:55 / km)
ahr:128 shoes: Asics Kayano

cook blob with dees, bazorak, nat & pipps. Pipps was rabid. felt bit flat.

Sunday Sep 3, 2006 #

Orienteering warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Brooks Tractor

warm up. didnt do a warm down or perhaps alst few controls were warm down.

Orienteering race (NSW Long Champs) 2:13:50 [5] **** 14.5 km (9:14 / km)
ahr:154 max:178 spiked:20/22c shoes: Brooks Tractor

Knew I wasn't that keen but got about a third of the way into the race and really wondered why. spent middle third convincing myself not to DNF as wasnt too tired and would be good training. Glad I did as beat Nat Smith in our handicapped bet and thus she has to provide me with sympathy in recovering from race. Was a good course on not a bad area.

Saturday Sep 2, 2006 #

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Brooks Tractor

warmup & down for Sprint race.

Orienteering race 23:05 [5] *** 3.0 km (7:42 / km)
ahr:168 max:178 spiked:13/16c shoes: Brooks Tractor

NSW sprint champs at Mittagong. couple of ordinary 20sec mistakes and then a 2min mistake. arrrgh - hopeless. still havent done much O lately and especially not sprint.

Friday Sep 1, 2006 #

Running 40:35 [3] 7.5 km (5:25 / km)
ahr:138 max:161 shoes: Asics Kayano

run in to work with Hoggster. brekky & coffee at hoggsters local. sweet.

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