Training Log Archive: acejaseIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Running 35:05 [3] 7.0 km (5:01 / km)
ahr:140 max:176 shoes: Saucony Triumph 5
Grandma dropped by in middle of day so I could head out for a jog. Cut a lap of Aranda (for something different). Nice day and nice to run in the sunshine. Felt pretty good although I think the HR numbers arent right - dont reckon I did 176 max!
Monday Jun 29, 2009 #
Cycling 1:10:00 [3]
ROde to-and-fro work. Bloody nippy and had to pump it on way home.
Sunday Jun 28, 2009 #
Running 28:43 [3] 5.0 km (5:45 / km)
ahr:119 shoes: Saucony Triumph 5
Crawl round Aranda at end of day. Belinda MTBing nearly all day so no chance for me till then. Feeling v ordinary as not much sleep last night and had a gut ache since yesterdays XC.
Saturday Jun 27, 2009 #
Running race 33:35 [5] 8.0 km (4:12 / km)
ahr:167 max:178 shoes: Brooks Cascadia 4 (Tractors)
Chris Cook Memorial XC out at Molongolo Gorge. Cracker day and ripper course including one real pinch hill and a long hill. Ran evenly (see splits) spening most of 2nd lap chasing down a group of 3 that probably started lap about 50m ahead of me. Passed all 3 eventually but one of them had a hell of a kick which he used to great effect in the last 100m to get me back again.
Course had lots of little loops to enable me to watch the real highlight of the race which was the Hoggster-MissJones battle. MJ got away early but when I saw them approaching end of 1st lap they were together. Next spotting was the flat before the long hill and MJ had good form while the Hoggster was 30m back and looking ragged. I gather thats the way it stayed. When you look back say 2 years when Shannon would run 22ish I guess for 5k, the idea of her beating the Hoggster was somewhat fanciful. But today she showed the results of her hard work and just how far she has come. Impressive MJ.
Splits:
16.49
16.45
Course had lots of little loops to enable me to watch the real highlight of the race which was the Hoggster-MissJones battle. MJ got away early but when I saw them approaching end of 1st lap they were together. Next spotting was the flat before the long hill and MJ had good form while the Hoggster was 30m back and looking ragged. I gather thats the way it stayed. When you look back say 2 years when Shannon would run 22ish I guess for 5k, the idea of her beating the Hoggster was somewhat fanciful. But today she showed the results of her hard work and just how far she has come. Impressive MJ.
Splits:
16.49
16.45
Friday Jun 26, 2009 #
Note
(rest day)
Thursday Jun 25, 2009 #
Cycling 1:10:00 [3]
ANother day of riding too-and-fro Wodes. Twas great - really enjoyed the riding and break between work and home.
Wednesday Jun 24, 2009 #
Running 1:01:02 [3] 12.0 km (5:05 / km)
ahr:141 max:167
Afternoon run with the Hoggster. Concrete path loop with extension into Black Mtn and to Hoggsters house on way back. We are both officially old and living in Canberra as we spent the first 15mins enthusiastically discussing utegate email saga. Had to put in more effort than expected to keep up with the Hoggster.
Tuesday Jun 23, 2009 #
Running 42:31 [3] 8.0 km (5:19 / km)
ahr:122 max:149 shoes: Nike Air Zoom Elite
gentle run from Bob&Judes up Red Hill. Nice to get out in (mostly) daylight and run on red hill. Great views of the Berra and plenty of roos out and about. Federal Golf course also looking in good nick - certainly better than some of the courses I've played on with the lads!
Monday Jun 22, 2009 #
Cycling 1:10:00 [3]
Rode to work and home again! Still havent found a shower but given the cold conditions I braved the potential sweat stink. On the way in each time I thought I might be sweating I took off another layer - it was a sort of strip-ride really.
Sunday Jun 21, 2009 #
Running 56:46 [3] 12.0 km (4:44 / km)
ahr:146 shoes: Nike Air Zoom Elite
Hangover-cure run from Mum&Dads to my sisters place in Diamond Creek. It worked a treat running along the path near the creek and rail line. Saw a few junior games of footy going on. Arrived to brunch of bacon, egg, mushies, baked beans, toast and juice. Bloody great even without coffee.
Saturday Jun 20, 2009 #
Note
ran out of time - grandmas, cousins, parks and, of course, Wazzas 50th. A big fun day!
Friday Jun 19, 2009 #
Running 19:47 [3] 4.0 km (4:57 / km)
ahr:118 max:139 shoes: Nike Air Zoom Elite
Short evening run round Montmorency from Mum&Dad's place. Nice to get out after hectic day of flying and relos.
Thursday Jun 18, 2009 #
Note
weight:82kg (rest day)
no time.
Wednesday Jun 17, 2009 #
Running 40:36 [3] 7.0 km (5:48 / km)
ahr:126 max:143 shoes: Saucony Triumph 4
Morning trot round Aranda and concrete path. Legs a bit weary from yesterday - prob more from the downhill warm down.
Tuesday Jun 16, 2009 #
Running 20:00 [3] 4.0 km (5:00 / km)
ahr:131 max:152 shoes: Nike Air Zoom Elite 4
Very short warm up and run back down the hill.
Running race 14:51 [5] 2.6 km (5:43 / km)
ahr:164 max:176 shoes: Nike Air Zoom Elite 4
Black Mtn Run up. Started with the first 500m relatively flat, still uphill, but relatively flat. Was one of those all too rare runs were not long after starting I thought I was feeling pretty good. So instead of hanging on to the back of a pack I started to pass them and did so comfortably. Hit the summit trail with only Jason Chalker and Vanessa Hervard ahead of me and thought I'd get passed by some of the now spread out bunch behind me. But I ran smoothly and consistently and kept Vanessa and Chalks about the same distance ahead. Started to struggle in the last steep 100m or so and lost some time to those two but the guys behind me were nowhere in sight. Only done the run up once before, last August, but beat my time that day (15.34) by 40s!!! A fair effort and no idea what contributed to such a good run for me. Just felt good.
Monday Jun 15, 2009 #
Cycling 45:00 [3]
Ride home from wodes on road bike for a change. quite enjoyable although i was a little over dressed and sweated appropriately.
Sunday Jun 14, 2009 #
Running long 1:34:41 [3] 19.0 km (4:59 / km)
ahr:138 max:164 shoes: Nike Air Zoom Elite
Cockies long run with good turn out of the Constable, MissJ, Sanders, Devil, GrantM, LazyDave, ALJ and Phoebes. After being unsure where to run without Hoggster to lead us we started up Majura, the pines, HH and then up to 'saddle' on Ainslie. Others went on to the top but Dave Meyer and I turned to keep it to 90 mins - not due to weariness but to beat the parenting-curfew for me. Felt pretty good with better recovery than last weekend although took it fairly easy up Majura.
Service at Deli Marx was a bit lacking/slow but the bacon&egg bagel with BBQ sauce excelled. A nice morning.
Service at Deli Marx was a bit lacking/slow but the bacon&egg bagel with BBQ sauce excelled. A nice morning.
Saturday Jun 13, 2009 #
Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Air Zoom Elite 4
Plenty of warm up and warm down with the Hoggster and RobW.
Running race 24:54 [5] 6.2 km (4:01 / km)
ahr:166 max:178 shoes: Nike Air Zoom Elite 4
XC on the old Jogalong Course starting from Deeks Rec Reserve. Pretty brisk weather. Solid start with the first 2k downhill but tried not to overcook things. Steep pinch at about 4k which I really struggled up so thought the haul back up the hill to the finish might be bad. But I paced it well and pushed on up the hill. Time was ok although I'm not in that XC zone yet whereby you really bust your gut form start to finish.
Friday Jun 12, 2009 #
Running 27:02 [3] 5.0 km (5:24 / km)
ahr:122 max:145 shoes: Saucony Triumph 5
Half lap or Aranda cutting down DS hill. No DS Hill reps for a little while as the path is fenced off and under repair in 4 or 5 places - I guess the DS wore through the concrete path.
Thursday Jun 11, 2009 #
Note
No time. Managed though to go to a few places looking for showers in Woden. Bloody hell. All the public service buildings are locked up like fort knox and the other buildings dont have showers. The Southern Cross club said I could have their minimum membership at $16.95 per week and another gym said same although cost was $13.95 p.w. Thanks a lot guys! I only want to use your shower and change rooms. The search will continue but it is getting to me - the commute and lunch time are prime exercise times for me and its cut off without a shower.
Wednesday Jun 10, 2009 #
Running 42:06 [3] 8.0 km (5:16 / km)
ahr:130 max:146 shoes: Saucony Triumph 5
Lap of Aranda with Aranda Oval extension at the start to help Belinda get the girls home from childcare. Nice to get out and it wasnt too dark as I started about 445.
Tuesday Jun 9, 2009 #
Note
No time.
Monday Jun 8, 2009 #
Running 1:21:35 [3] 16.0 km (5:06 / km)
ahr:141 max:163 shoes: Saucony Triumph 5
Run from home with RobW. Over through to Black Mtn saddle then down to back of Bot gardens. From there round a new track to us but one ALJ and Cassie apparantley have been running on for some 5 years. It was a rough single track (too rough for MTBs) that basically went round what we used to call the castration run when we ran through the bush. Finished down through rani rd, the kangaroo paddocks and up Aranda Hill. Felt a bit tired/stiff in the quads still from XC but it seemed to get better as run went on. A good long weekend of running for me.
Sunday Jun 7, 2009 #
Running 40:23 [3] 8.0 km (5:03 / km)
ahr:140 max:155 shoes: Saucony Triumph 5
The concrete path loop with Spottage who was over for brunch. Felt pretty good after getting almost 8 hours sleep last night - I couldnt stop talking. Suspect spottage wont want to run with me again! Finished getting bacon at the Jammo Butcher and then we came home to cook up bacon, eggs and coffee. sweet.
Saturday Jun 6, 2009 #
Running race 51:17 [5] 12.0 km (4:16 / km)
ahr:169 max:177 shoes: Nike Air Zoom Elite 4
Pennington 12k at Weston Pk. 3 laps of 4k circuit which was fairly cross country - all on grass, couple of short sections of sand and several sections of hills. Went to race with new father Andy and saw Bazorak, Devil and Sanders there. Basically was going at half mara pace I suppose with a poor patch of training recently and certainly not much racing. Got dragged along by the masses first lap trying to not go to fast. Second lap tried to just be steady and save for final lap. Final lap lots of people round me finished only doing the 8k. I tried to push in and did so but couldnt catch guy in front of me but did pull away from person behind. Great to get out and do it.
Lap times:
16.44 (164/172)
17.25, 34.10 (169/176)
17.07, 51.17 (173/177)
Lap times:
16.44 (164/172)
17.25, 34.10 (169/176)
17.07, 51.17 (173/177)
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Air Zoom Elite 4
Short warm up and slightly longer warm down with devil & sanders.
Friday Jun 5, 2009 #
Running 34:08 [3] 7.0 km (4:53 / km)
ahr:134 max:154 shoes: Saucony Triumph 5
Jude came round and gave me a chop out so I did a lap of Aranda. Nice arvo. nice to get out.
Thursday Jun 4, 2009 #
Note
(rest day)
got up to go to cokies training. gear on and into lounge room. been there 5s when my mum who was staying came out to say she'd been throwing up since 2am. hmmm better stay home.
Wednesday Jun 3, 2009 #
Running 51:22 [3] 10.0 km (5:08 / km)
ahr:127 max:186 shoes: Saucony Triumph 5
Nicked off a bit early from work and ran at stromlo. Ran the MTB loop that goes up Stromlo in reverse and bailed out to the fire trails on final section due to rain, fog and dark. Shoes became snow shoes as they accumulated mud on fire trails. Great to get out.
ps - doubt that max HR is right
ps - doubt that max HR is right
Tuesday Jun 2, 2009 #
Note
(rest day)
got into gear to run after girls asleep but Abby did her trolley so didnt get out. grrr.
Monday Jun 1, 2009 #
Cycling 40:00 [3]
Ride home from woden. continuing my search for a shower at work with knockbacks all round. best i've got so far is join the health club about 1km away from work for $15 a week. ridiculous.