Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Jun 30, 2012:

	activity	#	time	miles		km		+m
	Running	16	12:54:57	92.75	(8:21)	149.27	(5:11)	2658
	Cycling	8	8:19:00
	Orienteering	3	4:21:36	15.31	(17:05)	24.64	(10:37)	542
	Stretching & Exercises	13	3:05:00
	Twin Pram Running	1	13:22	1.18	(11:21)	1.9	(7:03)	14
	Total	37	28:53:55	109.24		175.81		3214
	[1-5]	29	25:01:30
averages - weight:81.3kg

3:12

0:00

» now

Saturday Jun 30, 2012 #

1 PM

Running 21:58 4.67 km (4:42 / km) +3m 4:41 / km
ahr:139 max:153 shoes: LunarFly2 Black/Blue

Jog round race precinct with Devil. Bit stop starty checking out bag drop tent, start finish line etc. not too mention overhydrating and loo stops. Legs felt a bit dead which put down to the travel with walking and sitting down so much. Not too worried as figure that will pass in the first few ks.

Thursday Jun 28, 2012 #

8 PM

Running 11:37 1.92 km (6:03 / km) +12m 5:52 / km
ahr:121 max:137 shoes: Pegasus28 White/Blue

ran to jammo and back to buy ice cream. really. given 11min run pretty sure total calories will be a gain. Although the ice cream was quite heavy to carry home.

C • All the best for the marathon! 8

Stretching & Exercises 25:00 [0]

More stretching than Ive done this year in one session. hope i didnt hurt myself. ;)

Wednesday Jun 27, 2012 #

1 PM

Running intervals 26:48 4.99 km (5:23 / km) +133m 4:45 / km
ahr:145 max:190 shoes: Lunar Fly 2 Green/Black

Just did one "short" Red Hill surge (to the water tank) and then did a 1 k effort at marathon pace which again felt slow although managed to run at 4.05s. Will run on Saturday and again either tomorrow or Friday but just 20min efforts to get rid of the "I havent run" feeling in the legs...

Tuesday Jun 26, 2012 #

1 PM

Stretching & Exercises 15:00 [0]

Monday Jun 25, 2012 #

Cycling 1:07:00 [2]

super commute.

Sunday Jun 24, 2012 #

10 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Blue Lunar racers

Huge amount of warm up for me. Wanted to get there early to do proper warm up and basically did although a little late. But then race start was put back 20mins so even more time to prance round.

Running race 18:27 5.11 km (3:37 / km) +46m 3:27 / km
ahr:167 max:175 shoes: Blue Lunar racers

Canada Day Fun Run 5k at Stromlo Forest Park. SHocker organisation at the start. First they announced race would be 20mins late due to excessive on the day entries (I can handle that). So they trooped us over to start line in cold and windy conditions for 10.20am. But then after some long winded announcements someone from the local PT company took us through various squats and leg swings before they said the 5k would start 5mins after the 10k (even though previously advertised as start together). We then had to wait a few minutes while "the timing crew" came down from the stands - they did put the funky music back on while we waited for the crew - before the 10 k was sent off. Then to top it all off after another 2mins, previously being told to wait 5mins, the announcer suddenly started counting down from 5 and we were off! Bit of a palaver.

SO as for run report I was fairly pumped with some taper and proper warm up. Very windy which didnt help in straight and up hill but main problem was after about a k running into all the 10k back markers. When finally cleared them, on 2nd lap, then ran into back of 5k markers (and dogs, and walkers and prams etc). Competition wise Devil sped off from start and continued to pull a way. I had a Jonno (I think) on my tail first lap but he dropped off on the second. Pretty happy with run with fastish time and I really powered home. Also had a few 3.30somthing ks which I cant remember happening before. Not sure whats happening with distance as Garmin again said course was long but Froggas says official measure of the track made it short. Enjoyed the run but it wasnt exactly organsied how I would have hoped, especially the back markers. Pancakes as always afterwards which was great. Cockies did well with Devil winning 5k, Lac6hy the 10k and MissJones first female in 10k. I was 2nd in 5k and for once got a prize.....a water bottle.

Running warm up/down 5:23 0.71 km (7:36 / km) +3m 7:27 / km
ahr:125 max:135 shoes: Blue Lunar racers

C • sounding a bit grumpy champ 3

Saturday Jun 23, 2012 #

4 PM

Running 21:53 3.84 km (5:42 / km) +101m 5:02 / km
ahr:133 max:176 shoes: Pegasus28 White/Blue

Had planned to do nought today but had itchy feet so went for a short jog from the inlaws in Hughes up on to Red Hill.

Friday Jun 22, 2012 #

11 AM

Running intervals 32:09 6.5 km (4:57 / km) +109m 4:34 / km
ahr:152 max:174 shoes: LunarFly2 Black/Blue

Belinda home again so did a mid morning run. Not much sleep the night before (long story) so naffed a bit. Tapering so did 2* EcMo easy ints and then tried to do 1k at marathon pace. Ecmo Easy ints were fairly quick for me solo and then couldnt run slow enough to run mara pace for the 1k (it was downhill).

Stretching & Exercises 10:00 [0]

Thursday Jun 21, 2012 #

11 AM

Cycling 1:07:00 [2]

actually went home to Koalas Preschool in Cook for winter solstice dinner. arrived in time to help with packing up tables. sigh.

Wednesday Jun 20, 2012 #

9 AM

Running intervals 41:56 8.72 km (4:48 / km) +68m 4:38 / km
ahr:149 max:176 shoes: Lunar Fly 2 Green/Black

6,5,4,3,2,1 with 1min rest from work. Ran at 930am but pretty sure still below zero. Felt a bit sluggish in first but k rate ok and got better from there. HRM semi on the blink at the start but i think it was because I was so cold i didn't sweat. not a drop. or maybe I did but the sweat froze immediately?

Tuesday Jun 19, 2012 #

Cycling 1:07:00 [3]

supercommuting including towing trailer home from Y.

9 PM

Stretching & Exercises 15:00 [0]

Monday Jun 18, 2012 #

9 PM

Cycling 1:07:00 [2]

super commuting. trusty treadly showing signs of needing a service - I kept checking rear wheel to see if i had a flat (which I didnt).

Sunday Jun 17, 2012 #

10 AM

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Brooks Cascadia Yellow ones

Orienteering race 1:14:07 [3] 9.84 km (7:32 / km) +294m 6:33 / km
shoes: Brooks Cascadia Yellow ones

Orienteering out at Yankee Jacks where it was freezing. Really just planned to slow run the course and thats pretty much what I did. Maybe a bit quicker than slow run on the first to warm up and a bit slower on the hill at the end where it was thick. ENthusiasm levels extended to navigation where lowlight was drifting way right onto the fence on the long leg, setting myself back off in the correct direction and then drifting back again into the same fence. Nice one! Ran a section with Devil who had even less enthusiasm than me although we were cheered up by seeing Olle stuff one up (in his defence he must've run straight past it). Couldn't even coerce Devil into running the final loop he was so non-plussed. Got back to see the ultimate indication it was freezing - a small kid (in this case Max Walter) wearing all his winter clothes, wrapped in a picnic blanket and still crying his eyes out coz he was so cold. Packed the kids into the car - wasnt too hard as they were sheltering in the boot - and went home. Nice to get out.

9 PM

Stretching & Exercises 15:00 [0]

Saturday Jun 16, 2012 #

Note
weight:81.3kg

havent weighed mysefl for a while. not bad seeing had gigantic indian meal last night.

11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Pegasus27 Grey/Green

Running race 46:07 12.35 km (3:44 / km) +115m 3:34 / km
ahr:162 max:172 shoes: Blue Lunar racers

ACT XC Champs at Stromlo, organised by the overly officious and bureaucratic Athletics ACT. 4 laps of 2.5k and 1 lap of 2k but Garmin measured 12.35. 1st half of the lap included a fair portion of downhill and last half uphill. Felt a bit weary but seemed to keep good pace, especially as from about 5k was on my own. Time pretty good for me as was splits - 1st k was 3.29, there was a 3.33 in there as well and the 5k was 18.16 - quicker than last weeks 5k park run. No splits over 4min ks although the last uphill k was 3.56. Good time and good signs. Thanks to Miss Jones and Frogga who looked after A&Z so BA and I could run. A sterling effort given Athletics ACT sticklers wouldn't let Grant run as he hadnt entered by 5pm Wednesday.

Note HRM bit dodgy.

C • that's why athletics is boo... 2

Friday Jun 15, 2012 #

1 PM

Running intervals 37:29 8.09 km (4:38 / km) +62m 4:28 / km
ahr:147 max:173 shoes: Blue Lunar racers

Something different and to compromise as wanted to do ints but didnt want to trash myself too much so did 5*1k at proposed marathon pace - 4min05 ks. was pleased to find it was hard to run this slow during intervals - doubt it will be come 35k. Great to run in the middle of the day - BA home on my Daddy-daycare day so I could nip out.

10 PM

Stretching & Exercises 15:00 [3]

Thursday Jun 14, 2012 #

8 PM

Cycling 1:07:00 [2]

Commuting in the dark. had intended to run at lunch or end of the day - lunch time got squashed and then end of the day just didnt want too. also suspicion of sinus infection wanted to hold off.

Wednesday Jun 13, 2012 #

5 PM

Twin Pram Running 13:22 1.9 km (7:03 / km) +14m 6:48 / km
ahr:120 max:158 shoes: Pegasus28 White/Blue

Not worth trogging but hey - ran over to Y and then twin pram ran home. Havent done that for a while.

8 PM

Stretching & Exercises 10:00 [0]

Tuesday Jun 12, 2012 #

8 AM

Cycling 30:00 [2]

5 PM

Running intervals 57:13 11.93 km (4:48 / km) +148m 4:31 / km
ahr:148 max:181 shoes: Lunar Fly 2 Green/Black

Thought best to do intervals tonight and make this last hard week before Gold Coast. But given weekends exertions went a little easy on myself and did 6,5,4,3,2,1 with 1min recovery. Dark again so ayups on. 6,5,4 and first half of 3mins were on bike path, last ones were on bush tracks through Black Mtn Reserve and thus slower. Also i probably lost a bit of focus on pushing when hit the dark bush. Tired quads but pretty good speed on bike path ints - think races over last few weekends have helped speed.

C • love the Ay Ups.. 2

Monday Jun 11, 2012 #

5 PM

Running 30:11 4.83 km (6:15 / km) +57m 5:54 / km
ahr:117 max:130 shoes: Pegasus27 Grey/Green

Blob recovery run over to Post Office and return a map ro ALJ/RobW household. Sluggish but no signs of anything more than tired legs.

8 PM

Stretching & Exercises 15:00 [0]

Including starting doing new side step exercise Cathy showed me on Friday.

Sunday Jun 10, 2012 #

7 AM

Running 3:09:52 28.55 km (6:39 / km) +1262m 5:27 / km
ahr:138 max:160 shoes: Pegasus28 White/Blue

Wanted to do a 3hr plus run before Mara and with 3 weeks to go this was really last chance so renowned Long Run Director RobW obliged by suggesting this loop in Tuggeranong involving Tuggeranong Hill and Mt RobRoy and GrantM was suitably enticed to join us.
Cold but beautiful morning with sun rising and us quickly above the fog. Pretty steep up to Mt Tuggeranong which was the start and to be honest pretty steep for a lot of the run. Plenty of banter although that died down a little as we slogged it up RobRoy where we weren't rewarded with much of a view due to tree cover. GrantM peeled off at a saddle coming off RobRoy while ROb and I did an extra 45min or so loop. Way back was mostly farmland and less hilly although still rolling and with pinches. We went out to a knoll marked as 'The Monk' at one point and there certainly were great views from there with Rob getting a few happy snaps. Last few k was just above the houses and although tiring seemed to still travel along ok. Tried same gel strategy I will use at mara with gels at 40, 80, 120 and half a gel at 140. Got home with Rob dissapointed the alfa hadn't been nicked from the wilds of Conder Shops a.k.a Lanyon Marketplace. Really enjoyable run and I'd have to say 3hrs went by quickly.
Inspired by RobW's keenness I joined him at the Conder Takeaway but probably won't follow that lead again. Coffee was sipped before being left behind although it did have very good presentation.

Saturday Jun 9, 2012 #

7 AM

Running 12:54 2.47 km (5:13 / km) +1m 5:13 / km
ahr:136 max:161 shoes: LunarFly2 Black/Blue

Jog down to LakeG ParkRun, meeting RobW along the way.

Running race 18:32 5.03 km (3:41 / km) +2m 3:41 / km
ahr:166 max:173 shoes: Blue Lunar racers

My 1st sample of ParkRun at LakeG. Memorable for sub-zero conditions and poms present celebrating silver jubilee with Union Jacks and post-run devonshire scones. Had delusions last night of a sub-18 5k following training however a combination of hills on course, freezing conditions, reasonable late-week training and basically running solo with Rob 1min ahead of me and another guy 1min behind meant didnt do it. Is that enough excuses? 18.30 still pretty good for me but didn't threaten Marty Dent's course record of 15.15.

Nice morning with RobW, SwissMiss, GrantM, Olli Mill (cant remember his nick) and Mary Mac. Felt like a good way to get into the weekend.

Running 14:50 2.67 km (5:33 / km) +48m 5:06 / km
ahr:119 max:144 shoes: LunarFly2 Black/Blue

Jog back with RobW. Bumped into Scotty and RobJ so had a natter.

Stretching & Exercises 10:00 [0]

Thursday Jun 7, 2012 #

11 AM

Running 55:17 10.84 km (5:06 / km) +261m 4:33 / km
ahr:151 max:173 shoes: Lunar Fly 2 Green/Black

3 * 10min efforts with 2min rest. First one was my usual up Red Hill which is actually 11mins. Could feel last nights hills but not too much drama. Tough session.

8 PM

Cycling 1:07:00 [2]

Super commuting. COld again of course but I didn't realise how cold till I passed 3 skiers in the morning. Technically they were on roller-skis but clearly they were ready for anything. also saw Hoggster to make an eventful morning. cant remember anything about the ride home - I guess it was cold.

Wednesday Jun 6, 2012 #

Stretching & Exercises 15:00 [0]

6 PM

Running hills 30:12 4.7 km (6:25 / km) +193m 5:20 / km
ahr:140 max:174 shoes: LunarFly2 Black/Blue

Tired and busy but really had to get out after nothing yesterday. Did 6*DS Hills in the cold and at reasonable clip. Went at 6pm, if I'd waited any longer I would not have gone!

Monday Jun 4, 2012 #

Cycling 1:07:00 [2]

commutering. freezing on way home. still loving rear light on rear stay from wiggle.

C • light link 2

Sunday Jun 3, 2012 #

Stretching & Exercises 15:00 [0]

7 AM

Orienteering 2:15:44 9.17 km (14:49 / km) +162m 13:36 / km
ahr:96 max:147 shoes: Brooks Cascadia Yellow ones

Early morning start out at Majura Winery at 7am. Put all controls out by 9.40 in two loops. plenty of stop starts but just kept the watch running and also HRM not functioning first fair while so intensity recordings dodgy. Got back to see first starters already on their way.

1 PM

Orienteering 41:45 4.63 km (9:01 / km) +86m 8:15 / km
ahr:126 max:149 shoes: Brooks Cascadia Yellow ones

Event seemed to go ok with people seeming to enjoy themselves. Nice little area with not many, if any, more uses left as a road will go through the middle of it. Weather way better than yesterday which made everything easier and happier. Only had to get a loop at the far end of the map with the crack team of Burtie and Huge Moore getting all the controls closer in. Huge gave me a lesson on knot tying after having to untie 15 odd controls I had put out this morning. AMazingly home by 4.

Saturday Jun 2, 2012 #

1 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: LunarFly2 Black/Blue

Solo warm up round some of the course sussing out if Lunar racers would be ok. Decided couldnt be too bad and when i Saw Frogga and RobW strapping theirs on I knew I'd made the right call.

Running race 48:33 12.24 km (3:58 / km) +26m 3:55 / km
ahr:168 max:174 shoes: Blue Lunar racers

Pennington 12K at Weston Pk. Atrocious conditions with light rain and cold. Grass v wet and sand section of course quite boggy by last lap. Classic XC course though. Ran solid whole way and met aim of sub 4s on course that included sand, short sharp hills and wet grass the whole way. Felt solid and like I coulda kept going for longer.

Running warm up/down 18:36 2.62 km (7:05 / km) +8m 6:59 / km
ahr:132 max:165 shoes: LunarFly2 Black/Blue

Warm down picking up course cones with RobW and Frogga. Was considering doing longer but was getting seriously cold so pulled the pin.

Stretching & Exercises 10:00 [0]

THought I'd better do some stretching after eating half a pack of mint slices and some sort of marshmallow and cream concoction Belinda bought home from Susies 40th.

Friday Jun 1, 2012 #

5 PM

Stretching & Exercises 15:00 [0]

« Earlier | Later »