Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Running	19	16:05:14	107.64		173.24		2889
Cycling	8	8:02:00
Orienteering	2	2:50:13	12.03	(14:09)	19.37	(8:47)	473
Stretching & Exercises	9	1:50:00
Total	33	28:47:27	119.68		192.6		3362
[1-5]	28	26:48:50

2:11

0:00

» now

Sunday Sep 30, 2012 #

7 AM

Running long 2:11:14 23.77 km (5:31 / km) +468m 5:02 / km
ahr:139 max:163 shoes: Pegasus28 White/Blue

Long run from Rob's out thru Pinnacle and this loop that he and Andy had been talking about - Pinnacles, some nature reserve and then arboretum. Really nice loop and run. Reminded me a bit of Mt Tuggeranong run that Rob and I did early this year - leaving houses and all of a sudden seeming like in the country. Was a bit weary when left the boys to run home so looked at watch to see 2hrs tick over - almost certain havent done 2hrs since marathon.

Saturday Sep 29, 2012 #

7 AM

Running warm up/down 14:32 3.12 km (4:40 / km)
ahr:141 max:153 shoes: Blue Lunar racers

Jog down to park run. Was going to run down with RobW but some confusion due to (a) me being late and (b) Rob telling me to meet him at the junction of two roads that don't intersect. Both of us got there on time anyway!

Running race 19:32 5.0 km (3:54 / km) +1m 3:54 / km
ahr:164 max:170 shoes: Blue Lunar racers

Park Run. Blowin a gale although with more competitors than I've seen there before at least it wasnt a solo time trial. Pretty weary first km and a bit of cbf but came home strong.

Running warm up/down 21:17 3.51 km (6:04 / km) +41m 5:44 / km
ahr:134 max:144 shoes: Blue Lunar racers

Jog home with robw, Frogga and Hanny.

Friday Sep 28, 2012 #

7 AM

Running 22:31 3.26 km (6:54 / km) +77m 6:11 / km
ahr:119 max:148 shoes: Pegasus28 White/Blue

Given Zoe got up at 5.something (not sure what time but it was dark) and wanted to know where one of her birthday cards was (its about 6 months since her birthday) I decided I better go for a run. Short lap of gossan hill and picked up the herald-sun on the way home. stopped watch at newsagent and forgot to restart so was actually a bit longer...

Thursday Sep 27, 2012 #

8 AM

Cycling 1:07:00 [2]

super commuting. had flat as left home so had to change bikes which wasnt good for the schedule.

1 PM

Running 27:02 4.5 km (6:00 / km) +75m 5:33 / km
ahr:133 max:156 shoes: Lunar Fly 2 Green/Black

Planned hills and started the red hill one but just legs filled with jelly and i didnt have the motivation so pulled the pin and just went for a run.

Wednesday Sep 26, 2012 #

1 PM

Running intervals 41:21 8.72 km (4:44 / km) +46m 4:37 / km
ahr:156 max:175 shoes: Lunar Fly 2 Green/Black

Lunchtime 3*2k supposedly at marathon pace but it was really a bit faster. First efffort was downhill, 2nd flat and 3rd uphill. Tough training and I was struggling a bit on the first one but warmed up and into it after that. Uphill effort on the last was certainly tough. FInished at coffee shop and bumped into Sebba and Bethany.

C • Freaky 4

Stretching & Exercises 5:00 [0]

Tuesday Sep 25, 2012 #

Cycling 1:07:00 [3]

Commuting. Had planned to run home but got caught up at work so had to ride. also got super swooped in yarralumla - my first magpie swoops of the spring.

C • Where exactly...just so I c... 2

9 PM

Stretching & Exercises 15:00 [0]

Monday Sep 24, 2012 #

Cycling 1:07:00 [3]

Commuting. Super commuter gears slipping regularly now. fairly irritating.

Sunday Sep 23, 2012 #

7 AM

Running 1:12:08 11.38 km (6:20 / km) +263m 5:41 / km
ahr:121 max:149 shoes: Pegasus28 White/Blue

Solo long run on minimal time frame from home. High levels of CBF and was heading home for what would've been a 45min run when I very conveniently bumped into Fatrat and Mace. Great - ran with them over thru Aranda Hill till peeling off at home. Some amusement from Ben and Mace that post-run BA was heading out to Shep and JLA's building site to help build the house while I was taking A&Z to Floriade.

C • BA 3

Stretching & Exercises 10:00 [0]

Saturday Sep 22, 2012 #

8 AM

Running intervals 47:18 8.9 km (5:19 / km) +46m 5:11 / km
ahr:143 max:199 shoes: Lunar Fly 2 Green/Black

Ran over to Searlos and picked him up before doing 6*Aranda Oval ints. A bit CBFy but seems to be going at a reasonable clip. Searlo doing his own ints round the whole of the ovals. Getting warm - worked up a sweat.

Friday Sep 21, 2012 #

7 AM

Running 19:02 3.11 km (6:08 / km) +35m 5:48 / km
ahr:119 max:132 shoes: Pegasus28 White/Blue

BA home until 9 due to going to a workshop at ABS in Belconnen so I got to go for a morning trot. A short one.

Thursday Sep 20, 2012 #

1 PM

Running hills 39:59 7.11 km (5:38 / km) +205m 4:55 / km
ahr:155 max:203 shoes: LunarFly2 Black/Blue

Lunchtime run at work with effort up Red Hill and then 10min effort down off red hill and along the flat. Pretty buggered with tired quads. A few nights of daughter-induced interrupted sleep probably not helping.

Wednesday Sep 19, 2012 #

8 PM

Running 19:20 3.23 km (6:00 / km) +40m 5:39 / km
ahr:131 max:158 shoes: Pegasus28 White/Blue

mental health trot round the dark streets of aranda and cook. avoided edge of aranda beside GDE because it was dark but also scotty says to avoid it after he got hammered by a magpie there.

Tuesday Sep 18, 2012 #

5 PM

Cycling 40:00 [2]

ride in via the Y.

Running intervals 58:53 10.95 km (5:23 / km) +229m 4:52 / km
ahr:145 max:170 shoes: LunarFly2 Black/Blue

Run home doing ints - 6,5,4,3,2,1 with 1min recovery. Slight calf "feeling" but should be gone by tomorrow. Felt pretty good and ran a bit quicker than I thought I would/could.

8 PM

Stretching & Exercises 15:00 [0]

did the double tennis ball on the back one tonight. for an incredibly easy stretch i am very reluctant to do it!

Monday Sep 17, 2012 #

9 AM

Cycling 1:07:00 [2]

super commuting. slight calf tweak on way home. probably a product of driving and o-ing on weekend and not enough exercises. should be fine.

5 PM

Stretching & Exercises 15:00 [0]

Sunday Sep 16, 2012 #

9 AM

Orienteering race 1:26:56 9.35 km (9:18 / km) +395m 7:41 / km
ahr:149 max:172 shoes: Brooks Cascadia Yellow ones

Kangaroo Crossing and my first time acting my age in a long time - I ran M40. As I explained to RobW and Hoggster, in between their belittling cries of 'soft' and 'old' (both fair enough), there have been too many long races in last little while of me starting M21E with a strong sense of CBF and ending with either 2.5hrs and last or DNF. Hence the step "up" to 40s. I must admit I questioned my decision though when I saw there was only 1 other runner in M40......

ANyhoo to the race. Started not so well after chatting too much in the start box and lost 30s on the 1st control. Controls 2 and 3 were long legs which I found ok but lost focus on the way and drifted a lot. On the way to control 2 that meant going through masses of green I didnt need to go through. On the way to 4, having not sighted Dion who started 2mins ahead of me, I gave myself a bit of a pep talk and started to orienteer better, found some rhythm and started enjoying myself. Hit the controls pretty well from then on and really enjoyed orienteering in such a technical area. Missed control 6 (?) with Jim's nephew who also had it - really I was on line but the vegetation was a bit dodgy and it was well hidden. Still better contact with the map and I wouldnt have lost the 2.5mins the splits suggest I lost.

Never saw Dion but it turns out thats because he did a 180 between 5 and 6 and lost 20 minutes. Was suprised looking at splits that I beat the Elite ladies who were also runnning although I needed Lizzie to make a 10minute error to do it. Overall I guess I enjoyed the orienteering more running my age but missed the camaraderie of the ELites adventure and having more than 1 person to race against.

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Cascadia Yellow ones

Saturday Sep 15, 2012 #

12 PM

Orienteering race 48:17 5.02 km (9:37 / km) +78m 8:56 / km
ahr:163 max:175 shoes: Brooks Cascadia Yellow ones

Rowdy Flat Elite Middle race. Started with trepidation having not orienteered barely at all since summer and remembering what a cock-up I made of my last visit here. The fear drove me to focus hard and I hit them all pretty well the first third if a little rustily. Middle third I could feel my brain and technique fading but hang on with a few almost mistakes. Eddie caught me 4mins at the 4th last. We hit the 3rd last where 85 plus year old Joyce Rowlands was asking for help. I offered a little before sprinting off to re-catch Eddie - unfortunately skipping any form or exit routine from the control (planning the leg for example). When Eddie stopped still, and then got asked by my Dad where Dad was, we were in trouble. Lost about 2mins before relocating and getting 2nd last. Eddie wasnt too happy I relocated and belted off while he was helping my Dad! Still I did call him in to the control eventually.
Great fun technical area and at least I held some sort of form with almost no practice. Didnt take many scalps on the result board though!

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Brooks Cascadia Yellow ones

Thursday Sep 13, 2012 #

5 PM

Running 36:57 5.79 km (6:23 / km) +156m 5:38 / km
ahr:141 max:159 shoes: Pegasus28 White/Blue

In town for a training course today so ran home basically from canberra centre after a quick bit of shopping (asics kayano socks - $10 at rebel). Used to be a regular run for me about 3 years ago when i worked in town - noticeable the trees that had grown up through my CSIRO cut through. Felt much better running compared with tuesday.

Wednesday Sep 12, 2012 #

5 PM

Stretching & Exercises 10:00 [0]

Tuesday Sep 11, 2012 #

8 AM

Cycling 40:00 [3]

ride to work via YMCA Childcare.

5 PM

Running 1:15:37 10.84 km (6:59 / km) +231m 6:18 / km
ahr:131 max:165 shoes: Lunar Fly 2 Green/Black

Ran home from work. at the start was impressed with how well I had recovered from half mara - and basically I have recovered well with no sort spots and feeling pretty normal. I think doing a warm down for once helped although maybe not going for a PB from the first km helped and also allowed me to be able to do a warm down. But I might have been feeling good at the start but by about half way home I had nothing in the tank and wanted to walk. shuffled home. When I do this run interspersed with intervals it takes 63....

Monday Sep 10, 2012 #

8 AM

Cycling 1:07:00 [2]

super commuting. annoying going home with two bikes at work but needed the commuter at home tomorrow (it has kiddie bike trailer attachment) but didnt have correct bike shoes. rode home in running flats.

Stretching & Exercises 15:00 [0]

Sunday Sep 9, 2012 #

8 AM

Running race (Huskisson Half Marathon) 1:24:59 21.19 km (4:01 / km) +122m 3:54 / km
ahr:168 max:177 shoes: Blue Lunar racers

The Huski Half. Wasnt really that focussed on it but it was a beautiful morning, was there with tonnes of time before start (giving a lift to some anxious runners) and then once started I seemed to be in the top 20 or so which was novel. PLan was to just run steady and then if I was keen kick home from 17k. Ran at 4min ks (normally maybe 3.50s) and felt like it was steady and holding back a little. 2 out and back loops so after 5k was good to see ALJ, Susie, Jane and then Bronwyn and that turned out to be good fun looking how they were all going after each turn around. By 8k or so was running on my own with a coupla guys about 75m ahead and noone much behind. Was about 12th I thought at half way mark turn around.
Coming to 15k turn around orange singlet who was still 75m ahead suddenly started walking. I caught him and encouraged him to keep runnning with me. He said he had a stitch. He (found out at finish he was Solly) struggled along with me till about 17k but then was obvious he was coming good. We seemed to up the pace a bit to 3.50s and I was feeling the pace. By 19k I was a step or two behind him and Solly was encouraging me and then I dropped 15-20m back up the rise at about 20k. Kept that distance and sprinted last bit to go under 85, 9th place and 2nd in my old mans age class.
Ran exactly to plan although may not have upped pace at 17k if Solly hadnt been there! Official race splits said 43.20 for first half and 41.40 for back half. Happy with that, enjoyed race and feel like legs are over marathon now. Top post race refreshments - cups of ice cream and fruit salad and little power bar style thingies. Coffee with ALJ in Huskki before returning to RobW and BA who were back at the beach and camp site with the kids. Tops. Did I mention it was 20 degrees and sunny?

C • nice work jase 4

9 AM

Running warm up/down 15:00 [3]
shoes: Blue Lunar racers

actually did decent warm down cheering others in to finish.

Friday Sep 7, 2012 #

7 AM

Running 22:50 3.61 km (6:20 / km) +85m 5:40 / km
ahr:129 max:152 shoes: Pegasus28 White/Blue

Morning trot round Randy. Windy as.

Thursday Sep 6, 2012 #

1 PM

Running hills 40:05 7.22 km (5:33 / km) +202m 4:52 / km
ahr:152 max:177 shoes: Lunar Fly 2 Green/Black

Red Hill efforts with 10min up Red Hill first and then 10mins down and round the side. Hard as usual but felt better than last time and time was about 20s quicker up the hill. Ended with good coffee from EQ.

Tuesday Sep 4, 2012 #

5 PM

Running intervals 1:01:35 10.88 km (5:40 / km) +227m 5:08 / km
ahr:157 max:176 shoes: LunarFly2 Black/Blue

RUn home from work did 5*1ks with 1min recovery using garmin. Annoyingly had back pack on but seemed to go ok despite that. at least it didnt have much in it. Could be feeling a little better after rest week.

Monday Sep 3, 2012 #

7 AM

Cycling 1:07:00 [2]

Cold in the morn but by arvo spring had sprung. Sweated my way home in winter gear.

10 PM

Stretching & Exercises 10:00 [0]

Sunday Sep 2, 2012 #

7 AM

Running 1:34:02 17.18 km (5:28 / km) +340m 4:59 / km
ahr:144 max:184 shoes: Pegasus28 White/Blue

Long run with Andy from home as heading to young Jessica Canbdy's 2nd birthday festivities late morning. I wanted to go up Black Mtn and Andy over to the Pinnacles so we settled for in the middle (well Andy decided) with a loop round the arboretum. Beautiful day and cracker view from top of Dairy Farmers. Got home to Fathers Day pancakes and coffee. Very nice thank you.

Stretching & Exercises 15:00 [0]

« Earlier | Later »