Training Log Archive: acejaseIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Cycling 40:00 [3]
Half a work ride as rode in but got a lift home. Ferocious headwind. ALso saw a flat bar more fluoro than mine.
Sunday Nov 29, 2009 #
Running 1:21:13 [3] 16.0 km (5:05 / km)
ahr:119 max:134 shoes: Nike Air Pegasus26
Set out along Longbeach hoping to find way out at either end to make a long run. Didn't succeed! Cliffs at one end and the tide in at the other meant there was nowhere to go that kept it beachy or bushy and I didnt want to go on the roads. As a result ended up doing two laps of a fortunately fairly long beach with several diversions looking for ways up into the hills that didnt invovle roads. Despite not getting anywhere I quite enjoyed it as dont get to the coast much. Legs were feeling the sand by the end, especially as inital high tide had kept me up in some soft sand.
Saturday Nov 28, 2009 #
Running 33:16 [3] 6.0 km (5:33 / km)
ahr:137 max:151 shoes: Nike Air Pegasus26
Hot run while down the coast at Longbeach, just north of Batemens. Ran along beach, round point to next beach who's name escapes me. Did a lap of that beach, stopped at their shop for water and bought paper then back round point to Longbeach. Wind into face on the way back was hot, sandy and unpleasant. Listened to cricket most of way.
Friday Nov 27, 2009 #
Running 27:02 [3] 6.0 km (4:30 / km)
ahr:121 shoes: Nike Air Pegasus26
Slightly longer half lap of aranda than usual. SLuggish and lower back felt pretty stiff. Wanted to get out before big day taking girls to the play school concert. What a gig! Jai & Andrea really rocked with Penny on the piano.
Thursday Nov 26, 2009 #
Note
Results vs Performance. Last night, as can be seen by my description, I didnt run that well but just had a look at results and beat all my nemesis. RobW flogged me reflecting the true worth of my run but everyone else cant have had a good day.
Wednesday Nov 25, 2009 #
Cycling 1:20:00 [3]
hot, hot, hot on way home.
Orienteering race 40:39 [5] 6.0 km (6:47 / km)
shoes: Brooks Cascadia 4 (Tractors)
SS at Bluetts. Was fun - NOT!. 34 degrees, so many grass seeds that I threw my socks out at the end, more flys than you could poke a stick at and generally crap. My muse Miss Jones was not there either so motivation was low. Started a minute after davtheflav and caught him at 4 then fidgeted round on each leg with him. The flav was making a better fist of it than I until a control in a clearing on a vague hillside which I found well and lost him on. Cant say I enjoyed it, my intensity and concentration were poor and consequently so was my orienteering. No change to bet status.
Tuesday Nov 24, 2009 #
Running 20:13 [3] 4.0 km (5:03 / km)
ahr:132 max:171 shoes: Nike Air Pegasus26
Morning half lap of aranda. DIdnt muck round as had slept in* so time was in demand.
* slept in means 7.15am
* slept in means 7.15am
Monday Nov 23, 2009 #
Cycling 1:20:00 [3]
Last week I rode home in stinking heat, today was rain the whole way home. Was light but certainly path was wet. Flat bar handled it with ease.
Sunday Nov 22, 2009 #
Running 39:39 [3] 8.0 km (4:57 / km)
ahr:128 max:142 shoes: Nike Air Pegasus26
Couldnt do long run as belinda had a mtb race on so did Classic concrete path loop late in the day. Feeling better than yesterday which twas good. Tried new shoes without orthotics and concluded best to keep them in.
Saturday Nov 21, 2009 #
Running hills 58:08 [5] 12.0 km (4:51 / km)
ahr:135 max:167 shoes: Nike Air Pegasus26
With Hoggster in WA I did the crackenback solo first thing in the morning. Felt decidedly sluggish the whole run but was bursting to get out and use my new pegasus shoes. They felt good - just not feeling the stones through the soles was enough! Crackenback interval was slow in theme with the rest of the run. Interestingly while running along the side of Aranda I came across a trail of blood. Tried to track it blackfella style but didnt get far. Reminded me of finding a lot of blood above a mine shaft at Linton near Ballarat while collecting controls one 5days. It looked fresh so told the coppers who later told us they found a coupla greyhounds (deceased) at the bottom of the mine. Lovely industry the dishlickers.
Crackenback details: 12.11 (155/167)
Crackenback details: 12.11 (155/167)
Friday Nov 20, 2009 #
Running 25:42 [3] 5.0 km (5:08 / km)
ahr:119 max:144 shoes: Nike Air Zoom Elite 4
Morning lap of aranda. Its gonna be hot with 20 degrees at 7am. ALthough prob not as hot as Melb or Adelaide.
Thursday Nov 19, 2009 #
Note
In a world totally based around training I woud've run today. But work got in the road.
Wednesday Nov 18, 2009 #
Orienteering race 32:54 [5] 5.4 km (6:06 / km)
ahr:168 max:178 shoes: Brooks Cascadia 4 (Tractors)
SS at Bruce Ridge. Quite a solid performance. Started less rushed than last few and more in control. Still managed to overshoot 2nd by 20s. Fell on the way to the one near the youth hostel lost some skin off my knee and 30s I suppose. Fell in front of Janet Tarr who said "You had a bit of a fall Jase". Lucky she told me. Went along the ridge on the long one which was easy nav and easy track running but a bit more climb than I would've liked. Prob biggest mistake was a couple after long one when I ran a bit blind and was quite high but prob only lost 30s. A minute tops. A good run and felt physically good.
SO the run was good but the bad news was Miss Jones also had a good run and beat my by 1.55. Not good. Now 3mins 58s behind. Still its a long season, my basics are ok and I can always exert some psychological pressure late in the year. Wouldn't want to see the odds at the mo though.
SO the run was good but the bad news was Miss Jones also had a good run and beat my by 1.55. Not good. Now 3mins 58s behind. Still its a long season, my basics are ok and I can always exert some psychological pressure late in the year. Wouldn't want to see the odds at the mo though.
C • 4
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Tuesday Nov 17, 2009 #
Running 23:01 [3] 5.0 km (4:36 / km)
ahr:122 max:149 shoes: Nike Air Zoom Elite 4
Morning half lap of aranda. Felt pretty good and prob coulda/shoulda done something more if time had allowed.
Monday Nov 16, 2009 #
Cycling 1:20:00 [3]
To and fro work. Northerly in the face on the way home was not good. Even sunglasses couldnt hold the dust out.
Sunday Nov 15, 2009 #
Running 1:26:10 [3] 17.0 km (5:04 / km)
ahr:134 max:167 shoes: Nike Air Zoom Elite 4
Longish run with Hoggster. Had to go early due to mothers group xmas do at 9am (we were massively late anyway). Ran over to the Hoggsters, down through Aranda Hill and headed up Black Mtn on the single track that is one spur over and parrallel to push bike hill. Hoggster gapped me a small amount up what turned out to be a fairly steep path. Then had a drink on the top and pretty much straight back towards Andy's although I peeled off into Aranda from Bindubi Street. Ran in my newer shoes that were supposedly reserved for racing but it was worth it to keeplegs in good order.
Saturday Nov 14, 2009 #
Running 39:40 [3] 8.0 km (4:58 / km)
ahr:140 max:159 shoes: Nike Air Zoom Elite
Dragged Hoggster out for a late afternoon lap of the classic concrete-path loop in the heat. It was hot and I felt a bit sluggish. I really need some new shoes as all my collection are starting to wear thin.
Friday Nov 13, 2009 #
Running 30:00 [3] 5.0 km (6:00 / km)
ahr:116 max:145 shoes: Nike Air Zoom Elite
Glacial half lap of Aranda with Dave & Stace at 730pm. Dees have work to do to get back to peak fitness. had intended to run in the morn as usual but girls slept in (!) and thus my alarm-clock-off-spring didnt go off. Had chinese take away from the Dumpling Inn afterwards and I'd say I ate enough to rule out any run benefit.
Thursday Nov 12, 2009 #
Note
(rest day)
a rest day to continue a rest week.
Wednesday Nov 11, 2009 #
Orienteering race 39:27 [5] 5.0 km (7:53 / km)
ahr:162 max:172 shoes: Brooks Cascadia 4 (Tractors)
Mt Taylor SS. Orienteered well in terms of basic technique and minimal mistakes but made 2 bad route choices and 1 mistake. Mistake was at control 10 where circle seemed obviously on boulder in major gully however control was actually on almost imperceptible watercourse up side of gully. I prob lost 2 mins. Other two time losses were on first where I chose wrong route and lost 40s to Miss Jones on splits and side of hill control late in course where I contoured along through thick stuff when in retrospect down, at least a little bit, and around was faster. Ran well though and bet with Miss Jones meant I had way more incentive than usual SS. Prob went a bit fast at start!
On the bet front I fell a little further behind losing 29s to Miss Jones. Miss Jones lost more than me on no 10 but obv my route choices countered that. Plus its possible she's faster ;). Still a contest well and truly although I would've liked to take time from her on one of the more technical SS areas. RobW showed us both how it should be done doing 33mins.
TIme behind Miss Jones overall = 2mins 03s
On the bet front I fell a little further behind losing 29s to Miss Jones. Miss Jones lost more than me on no 10 but obv my route choices countered that. Plus its possible she's faster ;). Still a contest well and truly although I would've liked to take time from her on one of the more technical SS areas. RobW showed us both how it should be done doing 33mins.
TIme behind Miss Jones overall = 2mins 03s
Orienteering warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Got a warm up but no warm down. Achilles and calves all good after weekend.
Cycling 1:00:00 [3]
Second ride on the flat bar. To work and then on to SS at Mt Taylor.
Tuesday Nov 10, 2009 #
Running 25:07 [3] 5.0 km (5:01 / km)
ahr:118 max:135 shoes: Saucony Triumph 5
Morning half lap of aranda. Legs feel better than after orroral with pains/tightness more in calves than achilles. Everything else felt ok.
Note
After initally saying I wouldnt go to tomorrow nights Summer Series its looking like I will now. Not certain Miss Jones will be there as she is on school camp till then but still thought I'd better publish full disclosure to the betting market.
Monday Nov 9, 2009 #
Cycling 1:20:00 [3]
A ride to work but not just any ride to work - first ride on my new flatbar-commuter as built by Walders (Tom Walter). He took my old road bike, a victory tri a that warren and various vic orienteers gave me for my 21st (!), put a flat bar on it, changed pedals, a new front cluster, some fantastic wide tyres, some old gear levers and there ya go you have a flat bar commuter! Felt very cool riding. Distance from handle bars to seat a bit shorter which I noticed but by way home it felt normal. Hot ride too!
Sunday Nov 8, 2009 #
Note
(rest day)
dont feel as sore as after orroral but decided not to test it with a run. I think an easy week is in order. I dont train as much or with as much consistency as the "good ol days" but I still probably need an easy week every now and then. I reckon this week will be it.
Saturday Nov 7, 2009 #
Running race 2:15:35 [5] 26.0 km (5:13 / km)
ahr:163 shoes: Brooks Cascadia 4 (Tractors)
3 peaks. After reminding myself of last years performance by reading my AP report I decided best not to thrash myself on the downhills. Last year I pushed hard down the hills, was in a bad way after first downhill (Majura) and fell in a hole from Ainslie to the finish (about 7k).
So after picking RobW and Devil up at sparrows fart (I was right on time too) we set off at 630am. Ran up Majura at nice conservative pace to cater for the distance and found myself a little behind Legionaaire Hat Dude (LHD) from Ororral two weeks ago. As planned I conserved off Majura and he got away a little although not much. Started regretting wearing my Brooks Tractors as could feel every rock and didnt think I was getting enough support. LHD crept away from me off Hackett Hill and along Campbell Park which worried me given I beat him a fortnight ago but then he turned at the two peak course marker to do the shorter race.
A long lonely section followed through Mt Pleasant - in stark contrast to last year when I was battling with Sanders, graham & Patrick. Some ADFA dude came from nowhere off PLeasant and shot past only to start walking up AInslie, a pattern that continued for rest of the race. Felt like I'd paced it well as I headed up Ainslie with weariness setting in but didnt feel like I would fall in a hole. Coming off Ainslie hurt but then I pushed on well to the end trying to make sure I beat last years time. Knocked 5mins off last year in the end and wondered whether I couldve pushed harder on the downhills but happy, especially as not many people round me to race/push. Coffee afters at Sfoglia with a big crowd. I had bacon&egg bagel but Zoe got through a fair portion of the egg and Abby the bacon so it wasnt quite the usual. Coffee was goooooooodddddd. ALmost as good as the nap in front of the cricket I had this arvie!
So after picking RobW and Devil up at sparrows fart (I was right on time too) we set off at 630am. Ran up Majura at nice conservative pace to cater for the distance and found myself a little behind Legionaaire Hat Dude (LHD) from Ororral two weeks ago. As planned I conserved off Majura and he got away a little although not much. Started regretting wearing my Brooks Tractors as could feel every rock and didnt think I was getting enough support. LHD crept away from me off Hackett Hill and along Campbell Park which worried me given I beat him a fortnight ago but then he turned at the two peak course marker to do the shorter race.
A long lonely section followed through Mt Pleasant - in stark contrast to last year when I was battling with Sanders, graham & Patrick. Some ADFA dude came from nowhere off PLeasant and shot past only to start walking up AInslie, a pattern that continued for rest of the race. Felt like I'd paced it well as I headed up Ainslie with weariness setting in but didnt feel like I would fall in a hole. Coming off Ainslie hurt but then I pushed on well to the end trying to make sure I beat last years time. Knocked 5mins off last year in the end and wondered whether I couldve pushed harder on the downhills but happy, especially as not many people round me to race/push. Coffee afters at Sfoglia with a big crowd. I had bacon&egg bagel but Zoe got through a fair portion of the egg and Abby the bacon so it wasnt quite the usual. Coffee was goooooooodddddd. ALmost as good as the nap in front of the cricket I had this arvie!
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Friday Nov 6, 2009 #
Running 27:21 [3] 5.0 km (5:28 / km)
ahr:118 max:139 shoes: Brooks Cascadia 4 (Tractors)
Slow, still half asleep, half lap of Aranda. Bumped into Sophie's Dad and had a brief yak.
Thursday Nov 5, 2009 #
Note
OK only beat MissJ by 1.16 yesterday so she in fact leads by 1.34 overall.
C • Rephrase 10
Wednesday Nov 4, 2009 #
Orienteering race 32:35 [5] 6.0 km (5:26 / km)
ahr:159 max:170 shoes: Brooks Cascadia 4 (Tractors)
SS at Campbell Pk. Wasnt too pumped and thought I'd try and start steady so as not to make a mistake on the 1st as have done the last two weeks. Did that and promptly stuffed the 2nd drifting very low on compass. You'd think after all the compass training RobW and I used to do at Campbell Pk I could get it right! Was a bit ragged then till long one to which Miss Jones had told me she'd stuffed and I found some rhythm then. Lost a bit here and there on last few as rushed trying to make sure I beat Miss Jones. Fortunately I did!
Note
A challenge to Miss Jones, if she still reads AP. Hello Miss Jones?
We've been pretty close over first 3 Summer Serieses so its time for a bet. Who can have the lowest time over the Summer Series. I couldn't be ar$ed adding times but I can keep track of margins. SS#1 we both had ok runs with MissJ leading me by 18s. Last week I stuffed it and MissJ stretched her lead to a total of 2mins 50s. This week MissJ slipped up and I beat her by 1:19 (will check exact results when up on web) so that means after 3 Summer Series events over about 18k MissJ leads me by 1min 31s. Who will be ahead after 20 odd? Will the wily, consistent (hopefully!), seasoned campaigner? Or the young (well she's 30 now so maybe not), hard training, superstar WOC rep? Are you up for it MissJ? I'll let you nominate the bet prize if your in. My only suggested rule is that I dont want to feel like I have to attend every SS if I cant make it - so if one of us isnt there for whatever reason then it doesnt count in the bet race (eg I'm not going to Mt Taylor next week so it doesnt count).
Are you in Miss J?
Tuesday Nov 3, 2009 #
Running 27:01 [3] 6.0 km (4:30 / km)
ahr:140 max:159 weight:82kg shoes: Saucony Triumph 5
Morning run with Hoggster from my house, lap of aranda. I ran with a dark cloud over my head due to v.early morning up with girls. I was hoping to run XC this evening so this run was 'risking' two runs in a day but oI thought I should get out while I could in case I didnt make it to crossy.
Running race 19:11 [5] 5.0 km (3:50 / km)
ahr:166 max:178 shoes: Nike Air Zoom Elite 4
XC at the Boathouse, the course going along the bike path up towards the airport. First Summer/Spring Series XC I've done for a very long time. Started out ok trying to find right race pace and got to turn around in suprisingly good time. Thought I was a chance to break 19 so tried to push solidly home. Ran out of petrol tickets with about 750m to go and breaking 19 was out of reach but v.pleased with time. Not many o-ers there but got to catch up with Bazorak who was in good running form.
Out: 9.31 (159/169)
Back: 9.39 (173/178)
Out: 9.31 (159/169)
Back: 9.39 (173/178)
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Air Zoom Elite 4
Sunday Nov 1, 2009 #
Running 24:11 [3] 5.0 km (4:50 / km)
ahr:131 max:146 shoes: Saucony Triumph 5
No long run as Belinda went in a MTB race. Spent the arvo mowing the lawn and cleaning the gutters before cutting a half lap of Aranda. Fairly warm.