Training Log Archive: acejaseIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Running warm up/down 32:15 [3] 7.0 km (4:36 / km)
ahr:137 max:150 shoes: Saucony Triumph 4
Warm up and down, running from work up to back of csiro and then back from black mtn seat.
Running hills 14:00 [5] 3.0 km (4:40 / km)
slept:4.0 shoes: Saucony Triumph 4
Did 4 hills. 1st from back of csiro to backmtn saddle seat, then 3 of single track below Black Mtn seat. Felt pretty good and could've done more but had to get back to work. Hills:
3.58 (154/169)
1.05 (135/163)
1.05 (146/165)
1.03 (144/167)
3.58 (154/169)
1.05 (135/163)
1.05 (146/165)
1.03 (144/167)
Cycling 53:00 [3]
commuting. came home via lake & aranda hill. very windy. cunningly placed myself in middle of 3 riders for the "magpie section" and it paid dividends with only the back guy getting swooped. Got to have a good look at him and I think he's only a pipi - not as brutal but more maneuverable than a maggie.
C • The Pipi 14
Monday Sep 29, 2008 #
Running 50:28 [3] 9.0 km (5:36 / km)
ahr:141 max:151 shoes: Asics GT2120
Run to work with Hoggster via Ella's child care so round the bike path and a bit further than usual. Not suprisingly after not much training last half a week I felt pretty good. Beautiful morning with summer a-coming!
Sunday Sep 28, 2008 #
Event: Fitzroy Falls Marathon
Note
No time.
Saturday Sep 27, 2008 #
Running race 47:20 [5] 10.0 km (4:44 / km)
ahr:160 max:171 shoes: Nike Air Zoom Elite
Fitzroy Falls 10k. Decided to do 10k instead of mara - just didnt have the preperation behind me and I would have just been a right-off for the rest of the weekend. Our friend who we travelled with Spottage ran and did 4hr22. Good work Spottage. He was a right-off for the rest of the weekend!
Anyway did the 10k and was even more glad didnt do the mara. It was on fire trails but very rocky and steep at times. the course was out and back, down off the escarpment. Strangely I felt better on the way back. Parenting and racing don't mix! Spottage's wife Emma looked after Abby & Zoe while I ran the 10 and Belinda the 5 but in getting ready and parenting before racing I didnt do a warm up, didnt do my pre-race toilet stop and nor did any warm down get done. As a result I felt awful the first part of the race, started right at the back of the starters on the narrow fire trail start and had to have a toilet stop in the 2nd k. All those things plus tough course meant I ran a very slow time but I wasnt too fussed. Km Splits:
4.58 (start at back)
5.27 (toilet stop)
4.28
8.57 (Missed 4k marker - 5k turn around 23.52)
4.33
4.50 (steep uphill section)
4.45 (more uphill)
4.09 (yeh some down hill!)
5.05 (tough slog to finish)
Anyway did the 10k and was even more glad didnt do the mara. It was on fire trails but very rocky and steep at times. the course was out and back, down off the escarpment. Strangely I felt better on the way back. Parenting and racing don't mix! Spottage's wife Emma looked after Abby & Zoe while I ran the 10 and Belinda the 5 but in getting ready and parenting before racing I didnt do a warm up, didnt do my pre-race toilet stop and nor did any warm down get done. As a result I felt awful the first part of the race, started right at the back of the starters on the narrow fire trail start and had to have a toilet stop in the 2nd k. All those things plus tough course meant I ran a very slow time but I wasnt too fussed. Km Splits:
4.58 (start at back)
5.27 (toilet stop)
4.28
8.57 (Missed 4k marker - 5k turn around 23.52)
4.33
4.50 (steep uphill section)
4.45 (more uphill)
4.09 (yeh some down hill!)
5.05 (tough slog to finish)
Friday Sep 26, 2008 #
Note
slept:7.5 (rest day)
got proper sleep for first time in ages - thanks Zoe. Have almost decided now not to do the FF Mara, but the 10k instead. Havent done enough training for the mara and just cant see it being enjoyable, which would be the purpose.
Thursday Sep 25, 2008 #
Running 43:03 [3] 8.0 km (5:23 / km)
ahr:144 max:155 shoes: Nike Air Span
Lunchtime lap of two bridges. Beautiful day with plenty of punters out for Floriade and general exercise.
Wednesday Sep 24, 2008 #
Cycling 53:00 [3]
commuting - came home via lake. think I've decided to do Fitzroy Falls marathon on Saturday so will take it easy for rest of the week. mind you its hard to ease off from the levels I've been training at.....
Tuesday Sep 23, 2008 #
Running 34:30 [3] 7.0 km (4:56 / km)
ahr:134 max:150 slept:5.0 shoes: Nike Air Span
Run in to work. Spent most of the run going through every Adam Cooney vote and what a champ he is. The rest of the time was devoted to analysis of how easily we'd win the premiership next year with Barry Hall in a Bulldog jumper marauding round the forward line.
Monday Sep 22, 2008 #
Note
slept:5.0
Was going to run home but scabbed a lift when it was pelting down and blowing a gale.
Sunday Sep 21, 2008 #
Running long 1:31:17 [3] 18.0 km (5:04 / km)
ahr:134 max:166 shoes: Saucony Triumph 4
Long run from usual place with Jo & Al. ALong back of Ainslie-the-suburb then over Ainslie-the-mountain before Hacket Hill and some time killing in the pines. Shep turned up at the end and we trotted down to sfoglia for coffee. Beautiful morning for a run. Felt a bit flat after Zoe-induced sleep depravation but survived. Good to see Al after she had been away.
Saturday Sep 20, 2008 #
Twin Pram Running 39:02 [3] 7.0 km (5:35 / km)
ahr:130 shoes: Nike Air Span
Twin pram run with Jo round streets and hills of Aranda. I played rowing coach (wish I had a loud haler) yelling at Jo to do the hill surges while I plodded along somewhere behind. Hard work. Girls slept.
Friday Sep 19, 2008 #
Cycling 1:28:33 [3] 35.0 km (2:32 / km)
ahr:132 max:165
A sunny afternoon ride round the lake with the addition of 1 Black Mtn. Been a long time (June) since done a ride that wasn't commuting and enjoyed not having the back pack on. Even longer since done a Black Mtn. Felt ok going up Black Mtn but time was very slow. Enjoyed it none-the-less. Black Mtn time was 14.41 although managed peak of 65.8 km/h on the down hill which was a personal record.
Thursday Sep 18, 2008 #
Running intervals 22:41 [5] 5.0 km (4:32 / km)
ahr:140 max:168 slept:4.5 shoes: Nike Air Span
Cockies ints at Weston Park organised by Muzza Scown aka 'Middle Distance Muzza'. Bit of confusion at start location so late start (lucky Miss Jones wasnt there to chastise us) but we wizzed round some nice little loops from MD Muz. Beautiful morning including having a hot air balloon land nearby the end of the 4th int. MD Muzz, Heffer, Junior Burger (RobertMac), Geoff & Macey in attendance. I wore my Bulldogs jumper as part of big match build up.
Running warm up/down 13:33 [3] 3.0 km (4:31 / km)
ahr:127 max:140 shoes: Nike Air Span
jog to start and from finish of ints. Hoggster would've been pleased with set up. Mace & I went to Yarralumla Bakery afters. I hearby declare that while I am happy to go there again for yummy food, I am never having one of their boiling-hot-brown-dishwater coffees again. A personal black ban. Didn't finish the one I bought instead making one when I got home.
Wednesday Sep 17, 2008 #
Running 38:22 [3] 8.0 km (4:48 / km)
ahr:131 max:154 shoes: Asics GT2120
Had this arvo off (as well as next few days) so sneeked off parenting duties for a lap of Aranda including running 2 of Andy's 5 hills. Nice, again, to finish running at 6pm in the sunshine. Felt pretty good and would've liked to have gone for longer but not too be.
Tuesday Sep 16, 2008 #
Running 36:27 [3] 8.0 km (4:33 / km)
ahr:140 max:158 shoes: Asics GT2120
Slightly snappier than usual run home. Great to see the sun was still just visible when I got home at 6pm. Listened to ABC Radios 'The Sunday Inquisition' on podcast. Its a footy wrap show from last Sunday. They didnt talk enough about how good the bulldogs were for my liking but still helped stoke my build up for Dogs game on Friday night. I really dont think we will win. Unfortunately I hope we will win which will not help the losing process. Hope is a Bulldog supporters worst enemy.
Monday Sep 15, 2008 #
Cycling 53:00 [3]
commuting. not much fun on the way home as some sort of arctic cross wind blew up meaning i froze and had to steer diaganolly (sp?) on the bike path. left calf/achilles a bit sore walking from yesterdays pram pushing.
Sunday Sep 14, 2008 #
Event: Canberra Times Fun Run
Twin Pram Running race 49:00 [4] 10.1 km (4:51 / km)
ahr:154 max:170 shoes: Saucony Triumph 4
Canberra Times Fun Run, pushing Abby & Zoe in the Mountain Buggy. I'm not sure of the time as we started behind everyone (and I mean everyone) and consequently didn't cross the start line for a while. Also I added 100m to the run length as the last bit of the run along the bike path beside the lake was so jammed with runners and 5k walkers that we ran the road which was further inland and a bit longer.
After the last few twin pram runs I thought this would be harder work than it actually was. I guess the smooth road, enthusiasm of a race and cruisey downhills made it easier. Started behind everyone and at times it was impossible to get by people with the pram so just had to wait. This was especially so early and I only had a clear run for brief periods, always weaving and waiting. Plenty of friendly banter as I passed people, some a little distressed to see a twin pram come by. One bloke offered me $2K for a lift - I said yes as long as he paid up front. Didn't hear from him again. Passed Nat at about 6k, the Dees and Luke a bit later, then Belinda who ran really well and the Hogg girls at about 8k. Weather wasn't the best but A&Z fell asleep 10mins before the start and didn't wake till we were in As Nature Intended getting their bottles heated so worked out pretty well. An enjoyable day and great that Belinda had such a good run.
Got home to find out Liggo was NSW Champ. Wonders will never cease. Nice work Liggsy.
After the last few twin pram runs I thought this would be harder work than it actually was. I guess the smooth road, enthusiasm of a race and cruisey downhills made it easier. Started behind everyone and at times it was impossible to get by people with the pram so just had to wait. This was especially so early and I only had a clear run for brief periods, always weaving and waiting. Plenty of friendly banter as I passed people, some a little distressed to see a twin pram come by. One bloke offered me $2K for a lift - I said yes as long as he paid up front. Didn't hear from him again. Passed Nat at about 6k, the Dees and Luke a bit later, then Belinda who ran really well and the Hogg girls at about 8k. Weather wasn't the best but A&Z fell asleep 10mins before the start and didn't wake till we were in As Nature Intended getting their bottles heated so worked out pretty well. An enjoyable day and great that Belinda had such a good run.
Got home to find out Liggo was NSW Champ. Wonders will never cease. Nice work Liggsy.
Saturday Sep 13, 2008 #
Running 26:40 [3] 4.0 km (6:40 / km)
shoes: Saucony Triumph 4
Very short and slow trot with Hoggster and the great Liggo who braved the wilds of twin-land this weekend as part of his attempt to conquer the NSW Champs. Hoggster was testing out his "tweaked" hammy so after Liggo & I met him we strolled very slowly back towards our place via the Col.
Friday Sep 12, 2008 #
Cycling 53:00 [3]
commuting. nice warm day.
Who let the Dogs out? :)
Who let the Dogs out? :)
Thursday Sep 11, 2008 #
Running warm up/down 17:32 [3] 3.0 km (5:51 / km)
ahr:132 max:161 slept:5.0 shoes: Saucony Triumph 4
We've had a pretty rotten few days with baby girls tag teaming us - Abby doesnt sleep in the day and Zoe awakes at night - so I swapped work duties for parenting duties this morning and stayed home. Good part was got to go for a run at lunch time when Belinda went with the girls off to twin mothers group.Warmed up round the outside of Aranda. Felt a bit flat with little sleep but running in the lunch time spring weather got me going.
Running hills 15:00 [5] 4.0 km (3:45 / km)
shoes: Saucony Triumph 4
6*DS Hills. Been a while. Didnt get split on first hill and 2nd hill was a bit quicker than the others as I passed a MTB rider who was struggling up the hill. Went lactic in the first hill but held my pace pretty well, excluding the 2nd when i was show ponying. Splits starting from 2nd hill:
71 (150/168)
75 (149/167)
75 (148/167)
75 (148/167)
75 (149/166)
Geeze not only did I hold my speed well but also my hr! I assume ti was working properly!
71 (150/168)
75 (149/167)
75 (148/167)
75 (148/167)
75 (149/166)
Geeze not only did I hold my speed well but also my hr! I assume ti was working properly!
Running warm up/down 9:42 [3] 2.0 km (4:51 / km)
ahr:126 max:168 shoes: Saucony Triumph 4
Warm down round Aranda Ovals to home. Occupied my mind watching EcMo playing touch. He's a very dynamic touch player. Very busy from side to side. Executed a magnificent behind the back pass while I was watching. Top stuff.
Cycling 53:00 [3]
commuting. I* finally fixed the flat on my road bike so was nice to be speeding along, especially as I was riding in after lunch in the warm weather.
* When I say "I" what I actually mean is Belinda got sick of me having tubes hanging round and fixed it herself. Wish I'd bought those tubes into the house earlier as bike would've been fixed quicker.
* When I say "I" what I actually mean is Belinda got sick of me having tubes hanging round and fixed it herself. Wish I'd bought those tubes into the house earlier as bike would've been fixed quicker.
Wednesday Sep 10, 2008 #
Running tempo 56:23 [4] 12.0 km (4:42 / km)
ahr:143 max:171 shoes: Saucony Triumph 4
Lunchtime run. I wanted to do hills. Hoggster wanted to do easy. So we compromised on tempo run along Scottys hills and then a bit of a surge to seat at Black mtn saddle. Spring has sprung and beautiful day.
Cycling 30:00 [3]
ride home. worked out why my MTB feels like it has a flat on dirt. tyre has almost no grip left from riding bitumen. bum.
Tuesday Sep 9, 2008 #
Cycling 30:00 [3]
half a commute in to work. -4 this morning meant back to winter commuting clothes. brrr.
Running 37:06 [3] 8.0 km (4:38 / km)
ahr:130 max:149 shoes: Nike Air Span
Run home via the saddle. Nothing to report here people. move along.
Monday Sep 8, 2008 #
Cycling 53:00 [3]
super commuting including cutting off Belco way for a bit of dirt track beside Aranda. I was going to run at lunch time also but run-time got squashed into oblivion by a meeting that ran waaaaaayyyy over time.
Sunday Sep 7, 2008 #
Running long 1:33:26 [3] 18.0 km (5:11 / km)
ahr:141 max:161 shoes: Nike Air Span
Long run with Hoggster from his place, through aranda reserve, little black mtn, loop of bruce ridge and gossan hill. felt bit tired at the start but kept going ok. could've done with some water but AIS track back entrance was locked up.
Saturday Sep 6, 2008 #
Twin Pram Running 44:32 [3] 8.0 km (5:34 / km)
ahr:132 max:160 shoes: Nike Air Span
It was more like twin pram running hill ints really. Did the aranda blob loop with the Dees but pushing the pram up hills is getting harder and harder. still made it round and good strength work.
Friday Sep 5, 2008 #
Cycling 53:00 [3]
(rest day)
commuting/rest day. bit tuckered out from last few days training.
Thursday Sep 4, 2008 #
Orienteering intervals 35:00 [5] 7.0 km (5:00 / km)
ahr:143 max:178 shoes: Saucony Triumph 4
Cockies o intervals from Miss Jones place round the streets of Lyneham and Turner. Good turn out of Miss Jones, McDonalds*3, JLA, Lac6y and Mace. Got a jump on the route choice of first control so pushed hard out in front. Pushed so hard I skipped the final bit on control 2 and went straight to 3. Even better JLA followed me but fellow cockies were quick to point out the error of our ways at the end. 3rd little course was the best - neither myself, JLA or Mace realised you had to turn over map 1 to see the course on map 2 on the back. Consequently we were chasing after Lac6y & MissJones desperately wondering when we were getting to the start of course 4 on map 3. It just didnt make sense so we just followed till the end. Last leg or final course was fun as MissJones, Lac6y & myself took the 3 slightly different route choice options with me coming out on top. just.
good fun in the not so cold air. thanks Miss Jones and I believe Constable Frogga might have had something to do with it.
good fun in the not so cold air. thanks Miss Jones and I believe Constable Frogga might have had something to do with it.
C • lol 5
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
ahr:131 shoes: Saucony Triumph 4
Jog to tilleys from Miss Jones house for start then jog back from final finish. Had coffee afters at the Front Cafe with Mace & JLA. Its an acquired taste the coffee there and I havent quite acquired it yet.
Wednesday Sep 3, 2008 #
Running 1:05:30 [3] 12.0 km (5:28 / km)
ahr:137 max:151 shoes: Saucony Triumph 4
Solo lunch time run round Black Mtn. After yesterdays effort I think its time to do a little more training, when I can. Weather wasnt as nice as last few days but nice to get into the tracks of Black Mtn. Didnt feel all that fit but plugged away.
Tuesday Sep 2, 2008 #
Running warm up/down 12:47 [3] 3.0 km (4:16 / km)
ahr:144 max:157 shoes: Saucony Triumph 4
Run over to war memorial. Slightly snappy pace and made it there with almost 5mins to spare. I even did some stretches!
Running race 15:12 [5] 3.3 km (4:36 / km)
ahr:167 max:174 shoes: Saucony Triumph 4
Mt Ainslie run up. Felt shocking. heavy & slow. Time was approx. 45secs slower than 2 months ago. Was stuffed at the top with jelly legs and leaning on hand rail trying to recover.
Running warm up/down 29:05 [3] 6.0 km (4:51 / km)
ahr:135 max:152 shoes: Saucony Triumph 4
Run with Graham back down course picking up signs and then back to work. Felt ok-ish by the time got back to work.
Monday Sep 1, 2008 #
Cycling 30:00 [3]
half a commute. i unexpectedly had to send some stuff home that was too big for my bike so when my work mate agreed to drive the stuff home for me I thought I'd better go too.
hopefully that's enough for Heffer not to give me one of those HTFU photo-stickers again.
hopefully that's enough for Heffer not to give me one of those HTFU photo-stickers again.