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Training Log Archive: acejase

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+m
	Cycling	14	16:39:29	127.14		204.61		3111
	Running	12	12:47:10	83.09	(9:14)	133.72	(5:44)	2805
	Orienteering	2	2:16:26	13.49	(10:07)	21.72	(6:17)	406
	Stretching & Exercises	7	1:30:00
	Total	35	33:13:05	223.72		360.05		6322
	[1-5]	29	31:19:21
averages - weight:80.5kg

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Tuesday Apr 30, 2013 #

6 AM

Running tempo 55:00 9.68 km (5:41 / km) +211m 5:07 / km
ahr:143 max:189 shoes: Adidas Boston Orange!

Morning 2*20min tempo ints with 2min rest. Mostly on Aranda Hill but also Black Mtn Reserve. As per usual not overly speedy but got the job done. Bit of rain about which at least made it not so cold.

5 PM

Stretching & Exercises 15:00 [0]

Monday Apr 29, 2013 #

Stretching & Exercises 10:00 [3]
weight:80.1kg

Sunday Apr 28, 2013 #

6 AM

Running long 2:02:47 21.21 km (5:47 / km) +421m 5:16 / km
ahr:135 max:166 shoes: Nike Lunarglides Orange

Early start, falling back to sleep again and waking with a start and 10mins to get to meeting point with Al. We ran down thru cork oaks, arboretum, back of old Green Hills and back again via Kangaroo Paddock (thought of Hoggster). Legs a little weary. Enjoyable morning and back with family barely finished brekky.

Saturday Apr 27, 2013 #

7 AM

Running warm up/down 10:47 2.05 km (5:15 / km) +1m 5:15 / km
ahr:135 max:162 weight:80.8kg shoes: Adidas Boston Orange!

Jog down to park run with Al. Much pre run excuse making with both of us talking about how little speed work we were doing and how we shouldnt take our slow times too hard. Was on time for once, even early, and then Park Run had 15mins worth of speeches for the 1 year anniversary!

Running race 18:59 5.03 km (3:46 / km) +11m 3:44 / km
ahr:167 max:177 shoes: Adidas Boston Orange!

Park Run. Lots of people (180). Felt strong but not flying. Had a guy to run with through the k along the peninsula who told me he was "jogging". He ran ahead when some guy passed us. Glanced at watch with not far to go and realised, to my surprise, sub 19 was possible. Sprinted and made it by a second. Fastest since a year ago. Good runs by Al and CathyH also.

C • sub-19.. 2

Running warm up/down 19:41 3.29 km (5:59 / km) +44m 5:36 / km
ahr:136 max:148 shoes: Adidas Boston Orange!

Jog back with ALJ via newsagent. Not sure why we ran fast - maybe the extra people to run with? THe 15min recovery from our jog down?

Friday Apr 26, 2013 #

Note
weight:81.1kg

Thursday Apr 25, 2013 #

9 AM

Cycling long 2:40:26 67.98 km (2:22 / km) +867m 2:13 / km
ahr:127 max:161 shoes: Trek Domane 4.3

Cotter-Uriarra loop with Searlo and Walders (said like I do it every other week but actually probably been 10+ years since the last one!). Bit nippy before start at 9am but managed not to over compensate too much with excess clothing. Felt pretty good in general and pleased to stick with Walders up out of Cotter even though thought my thighs were going to explode. Detour into Coolo only to find Lava was closed so no coffee till got home.

C • Duffy cafe 2

Wednesday Apr 24, 2013 #

9 AM

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

super commuting. nice going home to a thursday public holiday!

Tuesday Apr 23, 2013 #

6 AM

Running 52:24 8.85 km (5:55 / km) +161m 5:26 / km
ahr:137 max:183 shoes: Adidas Boston Orange!

oooh struggled out of bed for this. i think alarm went off at 6.07am but between considering not going and sleeping I didnt get outta bed till 6.30am. Felt pretty hordinary in the warm up jog and nearly changed planned 3*10mins to 2*10mins but got going. Ran round Bruce Ridge and last one Gossan Hill. Very slow but did the job. Listened to ManU win the EPL title on the run - didnt help the mood. As always felt better for having run.

Monday Apr 22, 2013 #

Cycling 1:07:00 [2]
weight:81.1kg shoes: Trek Domane 4.3

Commuting. Nippy again. went home via Civic again just for something to do. The bike paths beside the road thru Civic will be nifty when completed.

10 PM

Stretching & Exercises 15:00 [0]

Sunday Apr 21, 2013 #

7 AM

Running long 2:31:06 24.44 km (6:11 / km) +641m 5:28 / km
ahr:133 max:165 shoes: Nike Lunarglides Orange

Long run from my place over to Hackett then usual loop of Ainslie then Majura. Ran over to Hackett with ALJ and GrantM and we had LazyDave with us on the Cockys run section, although he peeled off at top of Majura to make sure he got 2hrs. MaryMac did her own thing from Hackett. Felt pretty good. Think bike training helping legs and leg strength. Also not doing 4min15 ks running late to Hackett helps. After GrantMs glowing recommendation had a brief try of his Salamon Sense Mantras at the end of run. Seemed impressive. Coffee afters at Sfoglia which was nice although a little chilly. Thanks to MaryMac for her support crew efforts with gear and lift home.

Saturday Apr 20, 2013 #

7 AM

Cycling hills 1:34:39 35.78 km (2:39 / km) +487m 2:29 / km
ahr:122 max:160 shoes: Trek Domane 4.3

Searlo and I went out on 7am ride. Cold and very windy! Searlo was keen on doing Dairy Farmers Hill strava section so did the loop that includes Dairy Farmers twice - once in each direction. Was tougher than I expected with some real steepness. But a great little hilly circuit. Searlo strong this morning. After their lap of the lake including stop at Guses (bit of faffing round finding a cafe open). Hadnt been to Gus's for a while and single origin wasnt too bad - not awesome but better than previous Gus's.

Thursday Apr 18, 2013 #

1 PM

Cycling hills 43:35 14.0 km (3:07 / km) +494m 2:39 / km
ahr:139 max:160 weight:80.2kg shoes: Trek Domane 4.3

4 * Red Hills at lunchtime as well as a ride to Hughes shops and back. Legs a little weary but got better as the hills went along.

8 PM

Cycling 1:15:00 [2]
shoes: Trek Domane 4.3

super commuting and going home at 8pm I went via Civc and O'Connor. Just felt like something different.

11 PM

Stretching & Exercises 10:00 [0]

Got sucked in to watching Giro la Trentino (sp?) so figured I'd do some exercises while watching final moments. Cadel looking better than earlier in the season but still not looking like a serious contender.

Wednesday Apr 17, 2013 #

5 PM

Running intervals 57:39 11.53 km (5:00 / km) +180m 4:38 / km
ahr:149 max:169 shoes: Adidas Boston Orange!

ran home doing 6,5,4,3,2,1 with 1min recovery. Felt really good and seemed like I was running fairly snappily although slowed as it got darker. Ran last part round the cycle path rather than over Aranda Hill in the dark. Ayups still work well.

Tuesday Apr 16, 2013 #

6 AM

Running intervals 54:00 9.64 km (5:36 / km) +193m 5:06 / km
ahr:136 max:158 shoes: Nike Lunarglides Orange

It seems like my winter routine is going to have to include a morning run on Tuesdays. It is a good idea given I am home all day with the kids but I have never been much good at early AM training, yet along intervals or something quality. So this morning I tried what was not a bad compromise - 3*10min efforts with 2min rest. Not speed effort required of shorter stuff but still good training. Sadly spent whole run listening to updates from Boston Marathon explosions.

Monday Apr 15, 2013 #

Note
weight:80.1kg

Sunday Apr 14, 2013 #

10 AM

Orienteering warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks Cascadia Yellow ones

Orienteering race 1:14:44 10.51 km (7:07 / km) +297m 6:14 / km
ahr:152 max:171 shoes: Brooks Cascadia Yellow ones

OY at Arachnocopia. Did Course 1 and went sorta reasonable. Not race pace like at Easter but not CBF pace either. Missed a depression running over the top. Major miss was when stopped by some dudes doing the DuO that was on who were lost - spent a minute or so with them and then promptly ran off in the wrong direction making for a very wide arc on the long leg. Nice warm autumn day.

2 PM

Cycling 48:00 19.6 km (2:27 / km) +203m 2:20 / km
ahr:132 max:221 shoes: Trek Domane 4.3

Had to do some work but family, and only car, were ensconsed at stromlo and in particular Chateu JLA-Shep. So I rode the bike with laptop and large amount of work stuff in backpack to tilleys, did a coupla hours work and then rode home.

Saturday Apr 13, 2013 #

10 AM

Running 57:22 9.08 km (6:19 / km) +340m 5:19 / km
ahr:142 max:175 shoes: Nike Lunarglides Orange

Farewell run for Hoggster and RobW before Hoggster jets to 3 months in Oxford. Its important for an academic to sample different chairs, couches and coffees throughout the world in his career so a great opportunity for Andy. Run was prob 1-2ks and 5-10mins longer as GPS took a while to lock on.

C • coffees 2

Friday Apr 12, 2013 #

Note
weight:79.9kg

Stood on scales and they were flickering between 79 and 80 before settling at 79.9. I reckon first time sub 80 since start of 2011.

7 AM

Running 46:23 7.46 km (6:13 / km) +186m 5:32 / km
ahr:138 max:156 shoes: LunarFly2 Black/Blue

Morning run into work. Nice morning. Lots of felling near Governor Generals Drive so got diverted there by traffic dudes. Shoulda had more water before I ran instead of coffee - bit dehydrated. Legs a little weary.

Note run was also about 4k and 20mins longer than map due to stopping watch and forgetting to start again.

2 PM

Cycling 40:00 [2]
shoes: Trek Domane 4.3

Ride home from work.

Thursday Apr 11, 2013 #

9 AM

Cycling 37:00 [2]
shoes: Trek Domane 4.3

RITW

10 AM

Cycling hills 46:20 14.04 km (3:18 / km) +503m 2:48 / km
ahr:140 max:163 shoes: Trek Domane 4.3

Got to work and found first two clients had cancelled so went straight back out on bike and did 4 Red Hills. Beautiful day and cracker morning.

Wednesday Apr 10, 2013 #

9 AM

Cycling 1:07:00 [2]
weight:80.3kg shoes: Trek Domane 4.3

Super commuting. Got into cracker super commuter race up Aranda Hill on way home. Was pumping for all I was worth and couldnt shake this guy. We ended up riding (slowly) through Aranda together with him thanking me for the tow and saying he wanted to go round me but had nothing left. I could barely speak in reply....

9 PM

Stretching & Exercises 15:00 [0]

Tuesday Apr 9, 2013 #

6 AM

Running intervals 42:54 7.36 km (5:50 / km) +140m 5:19 / km
ahr:137 max:166 shoes: Nike Lunarglides Orange

Continuing effort to get back into training and also find routine for winter hours so set alarm early for intervals. Can't say I was pumped about it and seemed to spend half the night awake thinking I'd missed the alarm. Once I did get up Zoe came into kitchen as I was about to put shoes on so had to breakfast her before I could go. Eventually out and did 4*EcMo easy ints. The house below the start of the loop has no curtains and as a consequence I had an audience of child and presumably Dad for the start of each loop. Was very slow and just focussed on doing em. WHich I did.

Monday Apr 8, 2013 #

7 PM

Running 19:18 3.18 km (6:04 / km) +46m 5:39 / km
ahr:126 max:139 shoes: Nike Lunarglides Orange

Blobby end of day run and for first time in a while in the dark. just ran streets rather than get ayups off bike.

9 PM

Stretching & Exercises 10:00 [0]

Sunday Apr 7, 2013 #

10 AM

Running tempo 58:50 10.93 km (5:23 / km) +230m 4:52 / km
ahr:149 max:166 weight:81.3kg shoes: Adidas Boston Orange!

Decided it was time to get back towards some real training and did 2*20min efforts round black mtn reserve. not very quick at all but good to do. enjoyed running.

Saturday Apr 6, 2013 #

7 AM

Cycling long 1:59:29 53.22 km (2:15 / km) +557m 2:08 / km
ahr:129 max:160 shoes: Trek Domane 4.3

Dragged Walders and Searlo out to take new bike out on a real ride. we went out through gungahlin, past mulligans flat, sutton and back into town along federal highway to tilleys. Great fun riding on new bike with impediment to me keeping up being fitness rather than clunking of gears. Searlo showing some bike form. Made a few adjustments to bike along way mainly lifting seat a little higher. ripper morning too with fog in the valleys but canberra winter not having set in.

Thursday Apr 4, 2013 #

9 AM

Cycling 1:07:00 [2]

ANother bout of fun on new steed. Spoiled a bit by some stupid kids running race on the bike track - the plonkers where all over the track wearing their headphones. Still didnt spoil the ride.

C • Grumpy old man 2

Wednesday Apr 3, 2013 #

8 AM

Cycling 1:07:00 [2]
weight:80.3kg shoes: Trek Domane 4.3

How good is a new bike? Man oh man. It rides itself. Does it have a motor? I dunno but it was great. Super commuters who I previously scoffed at as they whizzed by I now cruised up behind and past. Awesome.

C • Nothing like a new bike! 2

9 PM

Stretching & Exercises 15:00 [0]

Monday Apr 1, 2013 #

9 AM

Orienteering warm up/down 7:30 [0] 1.0 km (7:30 / km)
(sick) shoes: Brooks Cascadia Yellow ones

Some late afternoon liberal use of drugs I found lying round my Mum's washbag had caused a good improvement in my condition and by this morning I knew I was on the mend. Felt flat and tired jogging to start but not too sick.

Orienteering race 49:12 9.21 km (5:21 / km) +109m 5:03 / km
ahr:164 max:172 (sick) shoes: Brooks Cascadia Yellow ones

Had M40 Yellow Jersey Hoggster starting 2mins behind me. Pretty straight early on and tried to stay straight on longer legs when I can sometimes wobble. Physically OK but not great. Some wobbling on long leg to 5 and saw Hoggster on my way out - he was probably still 30s-1min behind in the forest. Dug deep into the long forgotten technical prowess and started channelling Warren to keep tight, straight and fast. Kept glancing Hoggster coming into controls as I was going out but held him off for an impressive period of time even if I do say so myself. At the 4th last though I cracked overshooting a mining control and through the yellow jersey, and Ant Burnett, went. Cruised round the rest of the course behind the Mailot Jeune. Good fun.

Day 3 M40A - Splits

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