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Training Log Archive: acejase

In the 30 days ending Apr 30, 2015:

	activity	#	time	miles		km		+m
	Running	22	22:09:12	138.17	(9:37)	222.37	(5:59)	4138
	Cycling	6	6:17:32	30.28		48.73		1049
	Stretching & Exercises	19	4:00:00
	swimming	2	40:00	0.62	(1:04:22)	1.0	(40:00)
	Total	49	33:06:44	169.08		272.1		5187
	[1-5]	29	27:25:17
averages - weight:78kg

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Thursday Apr 30, 2015 #

6 AM

Cycling hills 1:16:01 25.9 km (2:56 / km) +583m 2:38 / km
ahr:115 max:161 weight:77.5kg shoes: Trek Domane 4.3

4 * Dairy Farmers Hills on the bike, this time with Hoggster. All my times were faster than any previous dairy farmers as I tried (and failed) to hang onto andy who smashed me. 3rd one I threw the kitchen sink at him and still couldn't beat him. Also meant the 4th I was a wreck and miles behind. Whats more Andy had a backpack with a laptop and iPad in it and I was backpack-less! I rode SO slowly back up Aranda Hill. I was shot. Good fun.

8 PM

Note

Ok we've been trying to plan our winter break holiday to Noosa the last few days and realised today that Gold Coast Marathon is on first weekend of school holidays. So Im entering tonight before the early bird entries close and thats my next goal. Just like that!

Wednesday Apr 29, 2015 #

4 PM

Running intervals 40:13 8.29 km (4:51 / km) +16m 4:48 / km
ahr:146 max:176 weight:78.2kg shoes: LunarRacer3

Did 8*350m efforts (the distance in the outside lane of the track on Cook Ovals) with 175m (half a lap) floats in between while girls did ballet. Hoggster appeared half way through session and I thought he was going to join me but he didn't - later found out he popped his calf again when starting the session. Wasn't a good run for dogs - a blue heeler literally nipped at my heel in the warm up and then in the last effort a black dog came barging at me and ran along pushing against me. I guess he was being friendly but I wasn't too happy and he left after I clipped him on the snout. Both dogs owned by same people who leashed each dog after the event. I gave the owners a stare but refrained from giving them a serve - they seemed remorseful if not apologetic. Warm down with Andy.

8 PM

Stretching & Exercises 20:00 [0]

Tuesday Apr 28, 2015 #

9 AM

Cycling 1:11:00 [0]
weight:78.1kg shoes: Trek Domane 4.3

Super commuting. Was unsure about a run or not and ran out of time in the end.

10 PM

Stretching & Exercises 5:00 [0]

Monday Apr 27, 2015 #

7 PM

Cycling 40:00 [0]
weight:77.7kg shoes: Trek Domane 4.3

RHFW. Last day of school holidays so drove girls to Grandma and Grandpas, which is near work, and rode home at end of day. Winter is coming on the bike. Brr.

9 PM

Stretching & Exercises 10:00 [0]

Sunday Apr 26, 2015 #

7 AM

Running long 1:44:25 16.0 km (6:32 / km) +388m 5:49 / km
ahr:122 max:146 weight:78kg shoes: Nike Pegasus30 Black&White

Long run with GB. legs a bit weary so looking for a rest day tomorrow. Did a lap of Gossan, Bruce and O'Connor Ridges before heading up Black Mtn. Cool morning and great seeing South and Central Canberra blanketed in fog/cloud from above at peak of Black Mtn.

Saturday Apr 25, 2015 #

9 AM

Running 53:34 8.93 km (6:00 / km) +253m 5:15 / km
ahr:136 max:177 weight:78.5kg shoes: Salomon Sense Mantra Blue

Crackenback and Aranda Hill surge with Hoggster and Frogga. Feeling a bit cbf /tired in the run down due to lots of running in last 10 days. Banter with the boys helped and we got going on crackenback.
Dropped a few metres behind the boys at the start and then hung onto Andy while GB pranced away from us. Still with Andy at junction before the last 400m or so and felt ok so surged to the end - 10.22. I've just been back through my AP trog and can't find a single time faster - normally fast for me is 10.40 or so and 11.30 not unusual. Did Aranda Hill surge as well and managed to hold strong the whole way for 3.53. Normal time for me 4.25. Went back through AP and found one time faster (3.50) when I hadn't done crackenback first, otherwise nothing below 4mins. Pleased and surprised! Presume speed work over last few weeks helping.

C • Crackenback 13

9 PM

Stretching & Exercises 15:00 [0]

Friday Apr 24, 2015 #

9 AM

Stretching & Exercises 5:00 [0]

token in the extreme.

Thursday Apr 23, 2015 #

11 AM

Running long 1:40:21 14.68 km (6:50 / km) +235m 6:20 / km
ahr:119 max:144 shoes: Saucony Kinavara3

Yeh it stopped raining! Ran down across Blenheim Beach (I think thats what its called) heading for Hayams Beach but still the creek too high so cut back inland and found some random tracks that appeared to be used to service a gas line (?). Eventually ended up at Hayams Beach township and then ran along the beach to the Naval base before turning back. No rain but a very wet run!

10 PM

Stretching & Exercises 5:00 [0]

Wednesday Apr 22, 2015 #

9 AM

swimming 20:00 [1] 0.5 km (40:00 / km)

Pelting down rain at the Coast so took the kids to the local indoor pool. We adults alternated doing laps and I "cranked" out 500m.

4 PM

Running 23:32 3.11 km (7:34 / km) +25m 7:16 / km
ahr:111 max:130 shoes: Saucony Kinavara3

Down the Coast with the Allisons and families. Wasn't going to run today but after a full day stuck inside in the pouring rain with the kids I needed a sanity run. Brief break in the rain to drizzle meant I ran down in the tracks below the house. Couldn't get across any creeks I'd previously crossed last visit due to them now being torrents. All tracks were now creeks. Fair bit of rain!

9 PM

Stretching & Exercises 15:00 [0]

Tuesday Apr 21, 2015 #

Note
weight:77.6kg

7 AM

Running intervals 52:46 10.04 km (5:15 / km) +75m 5:04 / km
ahr:140 max:165 shoes: FlyKnit Trainer Yellow

6 * 1k ints in the AM with 1min rest. Felt pretty hard core in the wind and cold and pushed hard through all of em. Struggled the last two partly because they were uphill and partly because they were the last two! Did my semi occasional loop through UC but seemed to hit roadworks and hassle in every interval which didn't help.

Monday Apr 20, 2015 #

10 AM

Running 1:04:59 10.75 km (6:03 / km) +191m 5:33 / km
ahr:130 max:160 weight:77.8kg shoes: Nike Pegasus30 Black&White

No school drop off responsibilities so decided to get an extra run in and ran to work. Also a bit grim for riding the bike - freezing cold wind and muddy/dirty bike paths. Felt ok if cold!

10 PM

Stretching & Exercises 20:00 [0]

Sunday Apr 19, 2015 #

Note
weight:77.7kg

10 AM

Stretching & Exercises 5:00 [0]

12 PM

Running long 1:51:32 16.99 km (6:34 / km) +507m 5:43 / km
ahr:130 max:159 shoes: Salomon Sense Mantra Blue

Long run with Chief Inspector Frogga. Turned freezing about 15mins before Frogga arrived with wind and rain. Similar route to our last long run over Black Mtn from the ANU side except this time Frogga's ankle, despite a twinge at the spot he broke down at last time, managed to keep going up Mt Painter.

Saturday Apr 18, 2015 #

12 PM

Running warm up/down 11:56 2.09 km (5:42 / km) +27m 5:21 / km
ahr:127 max:149 weight:78kg shoes: Salomon Sense Lab Red&White

1 PM

Running race 21:38 5.68 km (3:48 / km) +107m 3:29 / km
ahr:166 max:174 shoes: Salomon Sense Lab Red&White

XC Club 5k at Stromlo. Except XC track was closed due to rain yesterday so course was on fire trails from SFP and was actually 5.7k. Again tried to start slowly with mixed success. Course was 3 laps of longish uphill, 500m or so flat across side of Mt Stromlo, and then back down again. Bit of confusion at start as I thought last lap was a separate flat 1k loop not a 3rd time round same loop. Anyway slugged it out and probably a bit quick at the start dropping 5-10s on each lap. Finished 5th about 15s behind Scotty Imhoff (who'd done 70mins tempo in the morning!). Good to see more at XC race than ones I went to last year.

C • Closing XC track due to rain 4

Running warm up/down 6:51 1.12 km (6:06 / km) +17m 5:40 / km
ahr:134 max:143 shoes: Salomon Sense Lab Red&White

Warm down with Scotty Imhoff. Bit longer than this as forgot to start garmin.

10 PM

Stretching & Exercises 10:00 [3]

Friday Apr 17, 2015 #

12 PM

Running 46:14 6.61 km (7:00 / km) +171m 6:12 / km
ahr:125 max:165 weight:78kg shoes: Nike Pegasus30 Black&White

Blobby run on Red Hill at lunchtime.

Thursday Apr 16, 2015 #

6 AM

Cycling hills 1:09:31 22.83 km (3:03 / km) +466m 2:46 / km
ahr:108 max:146 weight:78kg shoes: Trek Domane 4.3

Up early although not as early as I wanted as I struggled out of bed following alarm. Crisp morning and beautifully picturesque rising above the fog as I did 3 loops of Dairy Farmers hill circuit in arboretum. A lot of runners and riders along road and round loop. Bit slow on uphill efforts but haven't done bike hills since a couple of weeks before 6 foot.

Wednesday Apr 15, 2015 #

9 PM

Stretching & Exercises 20:00 [0]
weight:78kg

Tuesday Apr 14, 2015 #

5 PM

Running 1:09:29 14.06 km (4:57 / km) +148m 4:42 / km
ahr:152 max:181 weight:78.5kg shoes: FlyKnit Trainer Yellow

Run home from work doing 2 * 20min tempo/hard with 2mins rest in-between. Set watch to stick round 4min ks. Ran pretty well - certainly easier than when I last did this session in Melbourne at Xmas. About half of 2nd effort was from Glenloch interchange up and over the Cook Saddle and pleased to maintain 4min15 or so along there. Forgot to bring ayups in this morning so pretty dark going down bike path from the col. Good, hard training.

Monday Apr 13, 2015 #

6 PM

Cycling 50:00 [1]
weight:78.3kg shoes: Trek Domane 4.3

Just commute home from work. Drove girls to Hughes in morning for the day.

10 PM

Stretching & Exercises 20:00 [0]

Sunday Apr 12, 2015 #

11 AM

Running 1:52:56 17.73 km (6:22 / km) +395m 5:44 / km
ahr:134 max:157 weight:78.3kg

Spent the morning watching half marathoners and marathoners including Spottage, EmmaK and BA. Once done and dusted there I ran from Barton along edge of Lake up and over Black Mtn via ALJ track, Arboretum, Dairy Farmers Hill and through stromlo to Jo and Sheps where family were having lunch. Tried to keep HR in Zone 3 which did mostly although not quite enough as average just below Zone 3. No matter. Bit weary by the end and think the old trusty Nike Pegasus might have had enough. Nice solo run - listened to plenty of info on Bulldogs win yesterday also. Gotta soak it up while you can!

Saturday Apr 11, 2015 #

8 AM

Running warm up/down 13:00 2.37 km (5:29 / km) +6m 5:25 / km
ahr:150 max:172 weight:77.6kg shoes: LunarRacer3

Warm up from car park in Hyatt. Blocked roads threw out my parking plan but landed a good one at the Hyatt.

Running race 18:45 5.02 km (3:44 / km) +37m 3:36 / km
ahr:170 max:177 shoes: LunarRacer3

Adidas 5k as part of Australian Running Festival. Got a run as one of the parents had an entry and he bailed due to work. My name is Doug ;-). Plan was to start comfortable and not look at watch till 1k mark. Felt like I did that but tonnes of people blowing by me so checked watch and I was doing 3.35s - too fast! Anyway felt like I was holding back/conservative. 1st k downhill and then 2nd k a turnaround before starting gradual and then steepish uphill till about 3.5k mark. Good to be running on wide open roads, especially as passing all the sprinters from the 1st k. Pushed up the hill from Old Parliament House to New Parliament House but it was quite steep (for a 5k race). Stretched out on way downhill from Parliament House and mostly maintained it through the last k to the finish.
Time 5s faster than last park run and 2nd time under 19 since 2013. Bit disappointed though as thought I would be good for sub 18.30 or faster but I think the course (particularly amount of uphill) put paid to that. Great morning and made me want to do more races in next little while. Coffee and raisin toast at 2B10 Aranda on way home (saw GM leaving) which was great and the joint was jumping.

C • Nice one! 6

Running warm up/down 6:37 [2] 0.74 km (8:56 / km) +3m 8:45 / km
ahr:125 max:132 shoes: LunarRacer3

Running warm up/down 10:12 1.27 km (8:02 / km)
ahr:119 max:130 shoes: LunarRacer3

Friday Apr 10, 2015 #

Note
weight:77.7kg

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commuting. Charged home as BA going out. Long day with no breaks today so glad to get on bike.

10 PM

Stretching & Exercises 10:00 [0]

Thursday Apr 9, 2015 #

Note
weight:77.7kg

6 AM

Running 38:58 6.01 km (6:29 / km) +105m 5:58 / km
ahr:126 max:167 shoes: Nike Pegasus30 Black&White

Another blobby morning run. Got to wear my new running jumper which was great, especially as nippiness setting in.

Think I'm back to a normal level after 6 foot so probably try to train 'properly' next week. Haven't got a long term goal yet but will start with 5km race at Australian Running Festival this Saturday (have known about this for 10 days - filling in for a guy who can't run) and then probably XC Club Half marathon in May. That should focus training enough while I decide if going to do anything more hard core later in year.

12 PM

Stretching & Exercises 20:00 [0]

Wednesday Apr 8, 2015 #

4 PM

Running 28:30 4.22 km (6:45 / km) +131m 5:51 / km
ahr:125 max:149 weight:77.8kg shoes: Nike Pegasus30 Black&White

Blobby run while girls had their ballet class at Cook. Real reason for run was to use some of my new winter gear (clothing) that arrived from Wiggle this morning - ran in running vest. Will use jumper tomorrow morning. Wish I'd had gear yesterday!

10 PM

Stretching & Exercises 15:00 [0]

Tuesday Apr 7, 2015 #

Note
weight:78kg

6 PM

Running intervals 1:07:04 12.56 km (5:20 / km) +177m 4:59 / km
ahr:138 max:165 shoes: LunarRacer3

Hard core run home - dark, windy and freezing. Used ayup lights. Started raining in last 10mins to add to it. I wasn't really dressed for it as hadn't packed warm running clothes in morning but was ok once I got going. Did Mona fartlek and seemed to generate some speed given I was running solo and in the dark. Glad to get to warm home!

Monday Apr 6, 2015 #

Note
weight:77.4kg

11 AM

swimming 20:00 [1] 0.5 km (40:00 / km)

Back loosening swim at CISAC. Annoyingly half the pool closed for a water polo comp so lanes were across the pool. I found it hard to keep a straight line without the black one!

8 PM

Stretching & Exercises 5:00 [0]

Sunday Apr 5, 2015 #

9 AM

Running long 1:54:38 17.16 km (6:41 / km) +504m 5:49 / km
ahr:131 max:159 shoes: Nike Pegasus30 Black&White

Long run with GB from our houses. Got to see young Zaf, I mean Penny as he likes to be known, in plaster cast for broken foot. GB and I ran over Little Black, Black Mtn and were heading back to Mt Painter when Frogga's ankle started giving him grief. Not sure what caused it - there was no incident. So after Hoggster on Friday GB becomes the 2nd to break down after trying to run with me.... GB walked home from base of Aranda Hill and I bailed on painter but still ran down to newsagent to get papers to read about the mighty Bulldogs.

Saturday Apr 4, 2015 #

Note
weight:77.8kg

Good luck Easter Burra runners.

3 PM

Running intervals 47:54 8.44 km (5:40 / km) +156m 5:12 / km
ahr:147 max:177 shoes: Saucony Kinavara3

Basically EcMo easy ints on Gossan Hill with Rob and Grant except we did 4mins on so ran past the end of the EcMo a little further. Good training trying to keep Rob and GB in sight.

Friday Apr 3, 2015 #

Note
weight:78.1kg

3 PM

Running 56:02 10.31 km (5:26 / km) +176m 5:01 / km
ahr:133 max:154 shoes: Saucony Kinavara3

Pleasant afternoon run with Hoggster through Gossan, Bruce Ridge, Black Mtn and Aranda Hill. Hoggster running with a bit of a limp - basically he was running as awkwardly as you can without actually being classified as a limp.

10 PM

Stretching & Exercises 10:00 [0]

Thursday Apr 2, 2015 #

6 AM

Running 1:05:11 9.43 km (6:55 / km) +208m 6:14 / km
ahr:122 max:151 weight:78.4kg shoes: Nike Pegasus30 Black&White

Early morning, very dark run with Frogga. Had the lights, me with ayups and Frogga with his 'daymakers' from his favourite dodgy chinese website. Over aranda hill and down through the Kangaroo paddocks. Only really getting light as we trudged back up Aranda Hill. I went home via newsagent. Had mid morning coffee and raisin toast at 2b10 with Rob where of course saw GM and MaryMac when leaving. Think GM almost there more than me.

C • 2b10 2

9 PM

Stretching & Exercises 20:00 [0]

Wednesday Apr 1, 2015 #

7 AM

Stretching & Exercises 10:00 [0]
weight:78.2kg

3 PM

Running intervals 41:55 8.75 km (4:47 / km) +80m 4:35 / km
ahr:149 max:170 shoes: Saucony Kinavara3

mona Fartlek at Stronlo XC track. Lovely arvo for it and bumped into Johnny Bazorak in the warm up. Had a chat during warm up and warm down and it was really good to see the legend that is Johnny. My session went well and seemed to cover the ground quickly, especially running solo, so good signs there and probably wise I skipped a run yesterday.

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