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Training Log Archive: acejase

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Running18 19:28:21 126.45(9:14) 203.51(5:44) 4677
  Cycling10 12:06:00
  Stretching & Exercises15 3:55:00
  Total36 35:29:21 126.45 203.51 4677
  [1-5]28 31:44:20

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Monday Apr 30, 2012 #

12 PM

Cycling 1:07:00 [2]

I really feel like there was something to write about from this commute but I cant remember what now (Wed night). They all merge into one these rides.

anyway gonna have an easier week this week - I'm about due for one.

Stretching & Exercises 10:00 [0]

Sunday Apr 29, 2012 #

7 AM

Running long 2:41:51 intensity: (11 @0) + (15:04 @1) + (46:51 @2) + (1:03:28 @3) + (30:38 @4) + (5:39 @5) 29.51 km (5:29 / km) +676m 4:55 / km
ahr:142 max:171 shoes: Pegasus28 White/Blue

Long run. over to Hackett with RobW then pines, Majura, straightish to Ainslie and back to cars. Then I thought I should do an old Hoggster marathon training technique and surged to Sfoglia. Was aiming for 4min ks and pretty much did 3.55s with GrantM for some company. Mostly downhill or flat for that section. Weirdest part of run was bloke in bivvy bag tent on track up to Ainslie with his bike and shoes parked across middle of track.
Coffee at sfoglia where I paid for being only member of our group to not order bacon by getting foccacia which required buttering! Without Devil there and the others feasting on bacon there wasn't much support for my outrage.
C • outrageous 3

Friday Apr 27, 2012 #

3 PM

Running intervals 54:03 intensity: (11 @0) + (2:02 @1) + (8:12 @2) + (11:54 @3) + (15:49 @4) + (15:55 @5) 11.5 km (4:42 / km) +79m 4:33 / km
ahr:154 max:176 shoes: LunarFly2 Black/Blue

My parents are up for the weekend so left the kids to them and did 4 * 2k on bike path trying to stay under 4min ks. Did it pretty easy first 3 which included some stairs, a dog in the way and a few wrong turns and road crossings. Last one, which had almost none of those interuptions, was tough to maintain with mostly slight uphill but managed it. stuffed at end.

Thursday Apr 26, 2012 #

Cycling 1:07:00 [3]

commuting. left work to come home at 8.30pm - v dark!

Wednesday Apr 25, 2012 #

5 PM

Running 21:51 intensity: (41 @0) + (8:53 @1) + (5:18 @2) + (3:59 @3) + (1:09 @4) + (1:51 @5) 3.61 km (6:03 / km) +83m 5:26 / km
ahr:130 max:191 shoes: Pegasus28 White/Blue

Mental Health run around aranda.

Stretching & Exercises 10:00 [0]

Tuesday Apr 24, 2012 #

4 PM

Running hills 29:32 intensity: (7 @0) + (10:34 @1) + (8:20 @2) + (4:10 @3) + (6:21 @4) 4.66 km (6:20 / km) +160m 5:25 / km
ahr:133 max:162 shoes: LunarFly2 Black/Blue

Had a PD day for work so got home 4.30pm and ducked out for quick 6 DS Hills. traditional winter training and traditional winter weather so on with tights and gloves. not much strength for hills but got up em and really in these days of 6FT training it seems a pretty soft session.
5 PM

Stretching & Exercises 10:00 [0]

Monday Apr 23, 2012 #

Stretching & Exercises 15:00 [0]

7 AM

Cycling 1:07:00 [2]

Sunday Apr 22, 2012 #

7 AM

Stretching & Exercises 10:00 [0]

Running long 2:02:35 intensity: (8 @0) + (26:42 @1) + (42:27 @2) + (35:36 @3) + (17:42 @4) 20.65 km (5:56 / km) +652m 5:08 / km
ahr:136 max:165 shoes: Pegasus28 White/Blue

Long run at Hackett. Got there with RobW half an hour early and we ran over into pines and back. pretty sluggish with both feeling effects of yesterdays road runnning. Joined by largeish group and with Frogga at the helm went round back of Ainslie and up near quarry. Then a more usual route across through GMFT up Majura. Not much strength left heading up Majura but fortunately had RobW for coffee. Quick coffee and foccacia at Sfoglia which was lovely.

Saturday Apr 21, 2012 #

1 PM

Running race 52:04 intensity: (4:07 @0) + (16:50 @1) + (3:37 @2) + (1:26 @3) + (6:11 @4) + (19:53 @5) 9.13 km (5:42 / km) +67m 5:30 / km
ahr:139 max:175 shoes: Brooks Racer ST4

Anzac Day XC relays on the road criterium at Stromlo. RobW and I ran 2 legs each - each leg was 3.8k and I did 13.39 and 13.41 which is 3.39min/k according to Garmin. Pretty pleased with times actually, showing getting some speed back. 1st coulda been a little quicker as eased off last little bit to save for 2nd leg. 2nd leg felt easier than expected.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks Racer ST4

7 PM

Stretching & Exercises 15:00 [0]

Thursday Apr 19, 2012 #

10 AM

Cycling 1:07:00 [2]

commuting. home was in super dark with some big dark puddles.
12 PM

Running intervals 42:06 intensity: (14 @0) + (3:04 @1) + (9:15 @2) + (10:21 @3) + (10:08 @4) + (9:04 @5) 7.38 km (5:42 / km) +205m 5:01 / km
ahr:148 max:173 shoes: Lunar Fly 2 Green/Black

Tough lunchtime training. Did 11min surge up Red Hill and then 10*1min efforts with 1min recovery trying to get a bit faster sessions. gonna have to do a plan soon as bit lost for what to do on int sessions.

Tuesday Apr 17, 2012 #

10 AM

Running intervals 56:18 intensity: (12 @0) + (1:13 @1) + (7:20 @2) + (14:49 @3) + (25:54 @4) + (6:50 @5) 11.43 km (4:55 / km) +201m 4:32 / km
ahr:153 max:186 shoes: Lunar Fly 2 Green/Black

2*20min efforts on way to work. thought I could do 4min ks and 5k for each effort but not even close - 1st effort did involve lots of stile, fence and road crossings and 2nd effort was spent and uphill. rooted by the end.

Stretching & Exercises 20:00 [0]

Monday Apr 16, 2012 #

Cycling 1:07:00 [3]

Got in an intense supercommuting race on way home from bottom of governor generals to top of aranda hill. was devoed when two blokes i was racing both turned up aranda hill. took the flash mountain biker up the hill but the road bike guy had me on toast and when he went past and i saw his calves like tree trunks I bowed with respect.
7 AM

Stretching & Exercises 20:00 [0]

Sunday Apr 15, 2012 #

10 AM

Running long 2:11:39 intensity: (20 @0) + (18:54 @1) + (47:00 @2) + (51:37 @3) + (11:49 @4) + (1:59 @5) 21.63 km (6:05 / km) +524m 5:26 / km
ahr:138 max:174 shoes: Pegasus28 White/Blue

Long run, abotu 2/3 of it with Hoggster. Over to his place, rani rd, up single track on south side including (at Hoggsters discretion) bushbashing up to the top when we got to circumcision track. then straightish home to Hoggsters as he was spent before I did a slow loop out thru Farmhouse, Mt Painter and newsagent and home. Good to do a long run and feeling a little inspired afteer seeing Devil, BA's and others performance this morning at Canberra Mara and Half Mara.

Saturday Apr 14, 2012 #

8 AM

Running intervals 53:36 intensity: (12 @0) + (9:32 @1) + (15:17 @2) + (8:16 @3) + (17:43 @4) + (2:36 @5) 10.49 km (5:07 / km) +88m 4:54 / km
ahr:142 max:170 shoes: Lunar Fly 2 Green/Black

Had to run earlyish solo and wanted to do something different so looked up some of BA's sessions as designed by MissJones. One of them looked remarkably like the old 3*8mins so set up the watch to do 3*2k with 2min recovery. Kept all 3 below 4min ks. hopefully feel fresher next time and bring them down a little.

Friday Apr 13, 2012 #

12 PM

Stretching & Exercises 10:00 [0]

Thursday Apr 12, 2012 #

12 PM

Running intervals 35:40 intensity: (14 @1) + (9:34 @2) + (8:03 @3) + (13:17 @4) + (4:32 @5) 6.61 km (5:24 / km) +155m 4:50 / km
ahr:151 max:172 shoes: LunarFly2 Black/Blue

got changed and realised i had bugger all time - i'd seemed to had blotted out till that moment i had someone booked for 1.30pm. Did effort up Red Hill again and felt better than last week and was prob 40s quicker. then another effort off the side of the hill trying to get back quicker but that just resulted in terrain running. a final short 1min effort to work post box before jog home. wasnt late which was a semi-miracle.

Cycling 1:07:00 [2]

tried a slight variation on route choice going straight down hill through yarralumla. it sucked.

Wednesday Apr 11, 2012 #

7 PM

Running 21:30 intensity: (11 @0) + (9:13 @1) + (8:06 @2) + (4:00 @3) 3.61 km (5:58 / km) +84m 5:20 / km
ahr:125 max:152 shoes: Pegasus28 White/Blue

Mental Health run half lap of randy. dark so got out ayup headband for first time this winter - had a cat racing ahead of me for a while and if he'd stuck with me he coulda seen a tonne of rabbits to chase and possibly devour (the little ones).

Stretching & Exercises 15:00 [0]

Tuesday Apr 10, 2012 #

1 PM

Running intervals 39:22 intensity: (1:00 @0) + (7:43 @2) + (6:44 @3) + (19:44 @4) + (4:11 @5) 7.94 km (4:58 / km) +63m 4:46 / km
ahr:155 max:216 shoes: LunarFly2 Black/Blue

Bit leg weary today but wanted to get training going again so did 5*1k round ovals below the Mint with 1min recovery. Pretty slow and flat but got it done. Plan is to aim for Gold COast Marathon so need to now come up with a few shorter term goals (half presumably) and some standard sessions to get me in road marathon shape.
7 PM

Cycling 1:10:00 [2]

super commuting including getting girls from Y. Cold autumn day requiring warm autumn gear.

Monday Apr 9, 2012 #

1 PM

Stretching & Exercises 20:00 [0]

Sunday Apr 8, 2012 #

12 PM

Running 1:28:09 intensity: (11:20 @1) + (29:01 @2) + (14:34 @3) + (20:54 @4) + (12:20 @5) 10.93 km (8:04 / km) +787m 5:56 / km
ahr:144 max:175 shoes: Lunar Fly 2 Green/Black

Run from Tilba Tilba up Mt Dromederry again with Rob Patrick and Andy. Patricks ars made a good recovery from day before as he and Andy did some Jens Voigt work most of the ascent. Some confusion at the top, it later turned out we'd missed the summit turn off due to a fallen tree, and ended up bush bashing to the top following our fearless leader Hoggster. Very thick section. Enjoyable run and ice cream and coke at the bottom was great.
C • Errr ... 4

Saturday Apr 7, 2012 #

11 AM

Running 1:27:42 intensity: (1 @0) + (7:02 @1) + (43:27 @2) + (36:07 @3) + (1:05 @4) 15.65 km (5:36 / km) +202m 5:16 / km
ahr:136 max:154 shoes: Lunar Fly 2 Green/Black

Down at Potato Point on South Coast for Easter rather than o in Qld with a few other O families. Did a loop run with Andy, ROb and Patrick that ROb had researched on google maps. Bit of uncertainty loop would work out but we weren't put off by the motor bikers who told us we'd get to the lake we were looking for but it was "a long way"... "probably 3k". Ran across lake when we found it getting very muddy smelly shoes but no requirement for wet feet. Patrick stuggling with glute injury so plenty of discussion about his butt.

Thursday Apr 5, 2012 #

9 AM

Running 49:37 intensity: (1:58 @0) + (5:00 @1) + (18:37 @2) + (15:46 @3) + (8:16 @4) 8.67 km (5:43 / km) +156m 5:15 / km
ahr:139 max:161 shoes: Lunar Fly 2 Green/Black

Home in the morning for A&Zs birthday (Happy Birthday Girls! 4!) so got out for a run. Did a version of mona's fartlek round Gossan Hill and Aranda Ovals. Felt slow but better than yesterday.
C • mona's fartlek 5
12 PM

Cycling 1:07:00 [3]

super commuting with ride in at 1pm after girls swimming lesson. pumped home to make it in time for cake and strawberry ice cream. yum.
9 PM

Stretching & Exercises 20:00 [0]

Wednesday Apr 4, 2012 #

Stretching & Exercises 20:00 [3]

12 PM

Running hills 43:04 intensity: (8 @0) + (2:18 @1) + (9:23 @2) + (9:33 @3) + (4:13 @4) + (17:29 @5) 7.59 km (5:40 / km) +204m 5:00 / km
ahr:154 max:178 shoes: Pegasus28 White/Blue

Keen for lunch time run and do some hills. Thought the 2*10min efforts on red hill instead of 3*10min efforts given lack of training last 4-5 weeks. On first hill up Red Hill I was rooted! HR was about 10bpm higher than usual, legs were pumping and I was struggling. I have had 5 weeks easy! Made 2nd 10mins downhill and on flat and still struggled but great to be back into it.

Tuesday Apr 3, 2012 #

12 PM

Cycling 2:00:00 [2]

Commuting except to and from car servicing place in Mitchell. Enjoyable ride linking up bike path networks. Passed Frogga looking a bit bleary eyed walking Zaf. Not sure about the good burghers of Lyneham - on way to work guy on bike drifted onto RHS as I wanted to pass - when I got passed he was texting and lighting a durry he had hanging from his lips! On way home, in nearly same spot, nearly got wiped out by guy who drifted onto RHS as he was starting making a call on his mobile with helmet dangling from handle bars (a particular favorite of mine). Gave em both a serve.

Monday Apr 2, 2012 #

12 PM

Cycling 1:07:00 [2]

super commute.

Stretching & Exercises 20:00 [0]

Sunday Apr 1, 2012 #

10 AM

Running 1:07:42 intensity: (20 @0) + (10:03 @1) + (21:11 @2) + (33:15 @3) + (2:53 @4) 10.54 km (6:26 / km) +291m 5:39 / km
ahr:137 max:156 shoes: Lunar Fly 2 Green/Black

Just knew it was all good with injury after exercises and straight backing so ran home from Belindas womens and girls fun run on AJMT over Black Mtn. Slow but can declare myself uninjured.
12 PM

Stretching & Exercises 20:00 [0]

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