Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Jun 30, 2015:

	activity	#	time	miles		km		+m
	Running	16	14:19:16	106.92	(8:02)	172.07	(5:00)	1599
	Cycling	10	11:14:54	28.12		45.25		873
	Stretching & Exercises	23	7:00:00
	Orienteering	3	1:46:54	9.03	(11:50)	14.54	(7:21)	521
	swimming	1	20:00	0.31	(1:04:22)	0.5	(40:00)
	Total	52	34:41:04	144.38		232.35		2993
	[1-5]	30	27:40:14
averages - weight:78kg

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Tuesday Jun 30, 2015 #

9 PM

Stretching & Exercises 15:00 [0]
weight:78kg

haven't got the taper blues yet. Exercises for knee niggle seem to be working.

Monday Jun 29, 2015 #

9 PM

Stretching & Exercises 25:00 [0]
weight:77.9kg

Watched highlights of Norway v Azerbaijan in Oslo while stretching. Took me back to 96 when saw same teams in Oslo Ulleval Stadion (I think thats whats its called) with TQ and Jonno. Great fun. This game ended 0-0 whereas I think the one we saw was 4-1 to the home team.

C • Norway were good in those days 2

Sunday Jun 28, 2015 #

8 AM

Running 23:49 4.3 km (5:32 / km) +31m 5:21 / km
ahr:127 max:138 shoes: BRIGHT Orange Pegasus

A short recovery run. Set out on my own but going past Chateau Bluett-Jones the Frogga burst out saying he was about to start his long run. So we jogged together to the newsagent before running to my place and Frogga kept going. Bloody cold.

9 PM

Stretching & Exercises 25:00 [0]

Saturday Jun 27, 2015 #

7 AM

Running warm up/down 16:15 3.12 km (5:13 / km) +3m 5:12 / km
ahr:132 max:147 weight:77.5kg shoes: BRIGHT Orange Pegasus

Warm up in the freezing fog with Frogga.

Running race 17:54 4.97 km (3:36 / km) +2m 3:36 / km
ahr:169 max:177 shoes: LunarRacer 3.1 Sky Blue

Last race before marathon so planned, with Kathie Dent, to go up to Gungahlin Parkrun as known as fast course. Certainly faster than LakeG. Constable Frogga was enthusiastic enough to come too. Was freezing cold - -2 apparently with low thick fog. Big group and set off with Frogga off in to the lead and me into about 4th. Found a fast pace I thought I could maintain. Passed the 3rd and 2nd guys by about half way as they'd been a little ambitious in their pace judgement. Gained a bit on Frogga over last few k after he'd pumped out 1st k super quick. Could see sub 18 a possibility so tried to up the pace for last k getting fairly desperate to see the finish through the fog. 17.54! Definite PB. Probably first time I've gone under 18mins for 5k since I was 25 (I'm 27 now). I'm ignoring the slightly short measure on garmin. ;) Pretty pleased. Frogga 17.46 although he tells me I beat him on age adjusted.
Quick coffee afterwards at 2B10 but don't tell BA or Miss Jones.

C • Sub 18 mins - Congratulations! 6

Running warm up/down 9:31 1.71 km (5:35 / km) +1m 5:34 / km
ahr:135 max:143 shoes: LunarRacer 3.1 Sky Blue

Warm down with Frogga and Kathie Dent before Kathie scooted off to meet Marty for kid exchange so Marty could run.

Friday Jun 26, 2015 #

8 AM

Cycling 1:11:00 [1]
weight:78.3kg shoes: Trek Domane 4.3

commuting.

10 PM

Stretching & Exercises 25:00 [0]

Thursday Jun 25, 2015 #

6 AM

Running intervals 53:16 9.01 km (5:55 / km) +78m 5:40 / km
ahr:128 max:159 weight:77.4kg shoes: BRIGHT Orange Pegasus

Mona fartlek solo at 6.30am. Felt fresh, especially for the early AM, so went a bit fast on first few but then settled in ok. Knee a bit sore - I'm hoping a combination of Cathy treatment, exercises I'm doing and early in the AM so not so loose. Didn't slow me down- just a bit of intermittent sore. Looking at split times ran fast k rate, particularly for the AM.

Wednesday Jun 24, 2015 #

Note
weight:77.9kg

4 PM

Running 20:16 3.11 km (6:31 / km) +107m 5:33 / km
ahr:119 max:141 shoes: BRIGHT Orange Pegasus

Blobby run while girls doing ballet. felt a little fresh in the legs which is a good sign.

9 PM

Stretching & Exercises 25:00 [0]

Tuesday Jun 23, 2015 #

8 AM

Cycling 1:25:00 [1]
shoes: Trek Domane 4.3

Commuting via Cathy the Physic to get a giggly knee looked at. Diagnosis tightness in the quad causing pressure on femoral nerve into the knee. Only 100 stretches to do plus agonising massage from Cathy. Bumped into GM and Scotty on way home so had a chat. Haven't seen GM for ages!

10 PM

Stretching & Exercises 20:00 [0]

Monday Jun 22, 2015 #

Note
weight:77.6kg

9 AM

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

Commutering.

8 PM

Stretching & Exercises 15:00 [0]

Sunday Jun 21, 2015 #

4 PM

Running long 1:15:30 15.64 km (4:50 / km) +64m 4:44 / km
ahr:137 max:148 shoes: BRIGHT Orange Pegasus

Longish run as start tapering. Decided to run up past yesterdays XC course as had not run along ginninderra creek path before and thought it would be useful to run along bike paths again as marathon prep. Felt pretty good from yesterday - just a bit of stiffness and weariness. Nice running along beside lake as sun set listening to Melbourne have a great win over the Cats. Ran a bit further along creek path to see where it went so planned 60mins became 75mins. Easy week ahead.

9 PM

Stretching & Exercises 25:00 [0]

Saturday Jun 20, 2015 #

Note
weight:77.8kg

12 PM

Running warm up/down 8:11 1.61 km (5:06 / km) +1m 5:05 / km
ahr:131 max:150 shoes: LunarRacer 3.1 Sky Blue

Prancing round with Lance the Bulldog. Lance pulled out of the race at about the 150m mark so I'm guessing it didn't work so well for him!

Running race 37:57 10.04 km (3:47 / km) +1m 3:47 / km
ahr:167 max:175 shoes: LunarRacer 3.1 Sky Blue

XC Club 10km at LakeG. Course started at Didhams Close and then backwards along Park Run course to Gininderra Drive but then under Gininderra Drive to a turn around. Out and back was 5k so two laps.
Started ok although took a while to get past the kids who started on front line of the bike path. Ran with a guy and youngish girl early but by the turn around at 2.5k I was on my own and thats how it stayed the whole race - I got glimpses of 2nd and 3rd place guys every now and then but that was it. Started to feel a little empty in the guts (also known as "slow down or you will spew point") at about 6.5k so started sucking on a gel (no drinks on course). Whether it was a flat patch or the gel helped by the 7.5k turn around I was feeling good again and pushed on. Fastest kilometres were first and last km so good signs. Haven't looked at GPS yet but either negative splitted the back 5k or very close to it. Don't do 10k very often but fastest I can remember in this stage of life....( did much faster in my 20s).

C • Great pre-mara race... 8

Running warm up/down 13:39 2.13 km (6:25 / km) +2m 6:23 / km
ahr:131 max:143 shoes: LunarRacer 3.1 Sky Blue

Warm down jog with a couple of guys. 1 I recognised who I beat in the half and comfortably beat him today. He said he did Paris Marathon in 2hrs55 and regularly does 2hrs55s for marathons. I asked what his secret was and he said he does 1 pace whether its 800m or 42km!

1 PM

Cycling 35:00 [1]
shoes: Trek Domane 4.3

Friday Jun 19, 2015 #

Note
weight:78kg

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

Commute. Saw Leaney and another guy from yesterdays ints running in. Bloody cold on way home - need to do something about my winter gloves. They are not cutting the mustard. Layers maybe.

Stretching & Exercises 15:00 [0]

9 PM

Stretching & Exercises 15:00 [0]

Thursday Jun 18, 2015 #

12 PM

Running warm up/down 17:44 3.86 km (4:36 / km) +6m 4:33 / km
ahr:143 max:153 weight:78.3kg shoes: LunarRacer3

First time doing intervals with the 'Industry Run Group' aka Marty's group. Instructions were ready to go for session (i.e. warmed up) at 12.45 so turned up very early to warm up. Also wasn't 100% sure on start location. Fortunately bumped into Marty as I was heading to right spot so warmed up with him. Great for my ego that Lachy, Matt Doyle and Lukas Frei came along doing their session and saw me running with Marty. Puffed my chest out and tried to look like I wasn't busting a gut hahaha (fortunately the pace wasn't too hot for me). Pissing down rain btw.

Running intervals 24:02 6.28 km (3:49 / km) +1m 3:49 / km
ahr:164 max:170 shoes: LunarRacer3

12*1min with Industry group. 3mins up one way, 3mins back, 3mins the other way, 3 back. Big group - maybe 12 guys? Real range of speeds with Marty way out front and while I was near the back I didn't feel out of place. Pace as expected was good with my reps in about 3min20s ks. Really enjoyed session and guys were very welcoming. Will do again although obviously I need to be in good shape. Absolutely pissed down the whole time.

Running warm up/down 14:11 3.16 km (4:29 / km) +2m 4:28 / km
ahr:149 max:154 shoes: LunarRacer3

Warm down with group before breaking off with Marty and James Minto who ran past my car on way to their work. Made coffee at home after hot shower!

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Jun 17, 2015 #

4 PM

Running 21:43 3.23 km (6:44 / km) +107m 5:46 / km
ahr:121 max:140 shoes: BRIGHT Orange Pegasus

Blobby run while girls did ballet. Feeling fresher. Weather was not so fresh - very wet in fact.

9 PM

Stretching & Exercises 25:00 [0]

Tuesday Jun 16, 2015 #

1 PM

Running 34:24 5.09 km (6:46 / km) +133m 5:59 / km
ahr:120 max:132 weight:78kg shoes: BRIGHT Orange Pegasus

Blobby lunchtime rain in the drizzly rain. Just round red hill. Came across an old framed, picture of Mal Meninga and another Raider holding the Rugby League Shield after winning it. Guess someone was over it - it was partially kicked in. Did knee exercises about half way as think there is a bit of tendonitis going on in there.

Monday Jun 15, 2015 #

10 AM

Cycling 1:11:00 [1]
weight:77.7kg shoes: Trek Domane 4.3

Managed to avoid any rain on the commute. Good to commute after a week break due to family/life duties.

9 PM

Stretching & Exercises 20:00 [0]

Sunday Jun 14, 2015 #

10 AM

Orienteering warm up/down 4:31 0.6 km (7:29 / km) +6m 7:07 / km
ahr:114 max:129 weight:78.2kg shoes: Salomon Sense Mantra Blue

A small amount of prancing - running late as had to go back home to get Red Roos banner which we'd left in the garage. Red Roos El Presidente very keen to have her flag present although I didn't see anyone saluting.

Orienteering race 1:07:30 10.29 km (6:33 / km) +394m 5:30 / km
ahr:159 max:179 shoes: Salomon Sense Mantra Blue

jim Sawkins Handicap. Did Red 2 in deference to my age and yesterdays training. Also thought I would get CBF half way round Course 1. Was a good decision. It was a Hageby race with other old crusties like me (Davin Fifield, Dreaded, Devil) on the start line against the elite of the field JLA. Fortunately for me as we left the pivot control (control 1) I was on the same loop as JLA so I slotted in behind as JLA smoothly orienteered her way round the course. First loop we had some juniors for company but they dropped away on first decent climb (soft). Some nice little 'technical' controls (as good as it gets on Red Hill) and back out on to the 2nd loop. I was still just behind JLA and was able to navigate in to flags if Jo hesitated but that was about it.
Headed out on final loop which was common and long (over half the course). First leg was a long leg up Red Hill so thought I would push a little to tire Jo out as my only chance. Over the hill and down into the control near the Dr Who tardis and we got it together. It was probably the trickiest control in the course. Next few were on the thicker side of Red Hill and I struggled to keep up with my out of practice terrain running. Also slight draw back my map was starting to disintegrate with sweat - had this problem 3 or 4 times now at OACT events and bought a map bag for my first map but second map didn't change it over. How expensive is waterproof paper? grr.
Did the loop on Davidsons trig and by now my map was paper mache in the middle. Decided to memorise the last longish leg (2nd last control) as I thought I could try to outkick Jo on what was a track run as well as meaning I knew where to go with my pulp of a map. This did mean also really following Jo till then with no map.
Got to 3rd last and tried to take off. Got a bit of a lead on Jo along the tracks but took a wrong turn about 100m short of control. Realised and pieced together my map to work it out and got to 2nd last just behind Jo. "Sprinted" behind Jo to last (which I had also memorised) and finish chute and we punched finish in dead heat. Jo definitely the moral winner. Think young Barnett was ahead of us so equal 2nd. Good fun, especially for a run which could have been a bit cbf for me. Paper mache map annoying - especially as not first time.

C • Grr indeed. Sounds like you... 9

11 AM

Orienteering warm up/down 9:08 0.92 km (9:58 / km) +19m 9:02 / km
ahr:120 max:137 shoes: Salomon Sense Mantra Blue

Jog with Jo.

1 PM

Orienteering warm up/down 25:45 2.73 km (9:27 / km) +102m 7:57 / km
ahr:136 max:152 shoes: Salomon Sense Mantra Blue

Collecting controls. Jog-walk really.

Saturday Jun 13, 2015 #

9 AM

Running long 27:25 4.98 km (5:30 / km) +53m 5:14 / km
ahr:143 max:175 shoes: BRIGHT Orange Pegasus

Run down through Black Mtn to Lake BG. Beautiful, cold morning.

Running long 1:19:16 18.35 km (4:19 / km) +168m 4:08 / km
ahr:163 max:171 shoes: BRIGHT Orange Pegasus

Planned this session for a while - run down to lake, West basin plus Aranda Hill at marathon pace and then jog home. Plan was to run at 4min10s or thereabouts.
It didn't really go to plan. Was a bit sore in general and particularly in the glutes (too many exercises this week) and a bit too garmin focussed. Realised I was too garmin focussed about half way at Governor Generals Drive so decided to just run from then which was better but by then my glutes were tightening up. Ran at about marathon pace but a bit up and down. had gels on the run which was good practice with guts having no problems. Also good thing was when i planned session (it was actually RobWs idea) I thought it would be epically hard and a real harden-up run but really it just felt like a normal training session except I was a bit sore/tired. Certainly felt easier than the 12k tempo runs I've been doing. Lesson I take though is to just run the marathon and don't get sucked into gamin-watching (thats a pun).

11 AM

Running long 8:35 1.14 km (7:32 / km) +16m 7:02 / km
ahr:128 max:134 shoes: BRIGHT Orange Pegasus

Jog from Cook to two before ten.

Friday Jun 12, 2015 #

Note
weight:78kg

No commuting on bike as Belinda away for work so doing drop offs and pick ups. Hardly at work anyway without riding.

10 PM

Stretching & Exercises 15:00 [0]

Thursday Jun 11, 2015 #

Note
weight:78.7kg

11 AM

Cycling hills 1:08:16 23.34 km (2:55 / km) +420m 2:41 / km
ahr:110 max:159 shoes: Trek Domane 4.3

Ride into town, up Black Mtn, to the Cyclery to buy some gels, canberra centre for the newspaper and then to Loading Zone for lunch with Searlo. Then home through Bruce Ridge. My Black Mtn time was, somewhat surprisingly given I haven't been doing a lot of riding, off the chart fastest time - 12.21. Think previous best was 12.50 or so.

10 PM

Stretching & Exercises 15:00 [0]

Wednesday Jun 10, 2015 #

Note
weight:78.4kg

10 PM

Stretching & Exercises 20:00 [0]

Tuesday Jun 9, 2015 #

Note
weight:78.5kg

6 PM

Running intervals 1:07:48 11.51 km (5:53 / km) +165m 5:30 / km
ahr:127 max:161 shoes: Saucony Kinavara3

Mona fartlek as part of commute run home. Felt a bit flat/weary after weekend so not much of a spring in the step. Also slight niggle in left knee which I know which exercise to do. Not too cold at least! Pace pretty good given feeling flat and running in the dark.

9 PM

Stretching & Exercises 15:00 [0]

Monday Jun 8, 2015 #

swimming 20:00 [1] 0.5 km (40:00 / km)
weight:77.8kg

Just another day with me cranking out a few power laps. Actually swam in the medium lane today but mostly because the slow lane was jammed with breast strokers.

10 PM

Stretching & Exercises 20:00 [0]

Sunday Jun 7, 2015 #

9 AM

Running 2:31:52 30.12 km (5:02 / km) +421m 4:43 / km
ahr:147 max:160 weight:78.2kg shoes: BRIGHT Orange Pegasus

Long run with Kathie Dent and Sarah McRae along the Centenary Trail from Questacon finishing in Forde at far end of Mulligans Flat. Kathie organised things well so we met Marty and Rowan Walker at Questacon to hand over the Dent children after Marty and Rowan had run the route in reverse to us. I could've opted to run with Marty (Olympic Marathoner) and Rowan (winner of this years Canberra Marathon) but decided against trying to run a sub 3hr marathon over the hills of Canberra in training. Mostly because it would've killed me.
It was pretty cool to start with so got going around lake and up behind war memorial and onto Centennial trail. More walkers than usual in the area, I guess due to the later start compared to Cockies run. Pace seemed to be about 4min50ks when it was flat. Felt a bit weird early wondering if I would make it but think just a bit of self doubt and running at that long run pace.
Along side of Ainslie and Majura and through the tunnel under Federal Hwy. Narrow single track section to Goorayaroo and got stuck behind 3 MTB riders - there was 3 or 4 stiles to cross and they'd pass us on the single track and then we'd catch them at the stiles while they were lifting bikes over.
Got to Goorayaroo and onto XC course run a few times, mostly uphill. Felt fine just cruising along and realised the distance/pace/run wasn't gonna be a problem. Nice rolling hills through here and time passed chatting about parenting and Gold Coast (Kathie running it and Sarah has run it before).
A bit of confusion when we got to the giant security fence round Mulligans flat and stayed outside the fence before realising Centennial trail was inside the fence - should've gone through the prison camp style gate. A bit of double back and stuffing round and found another gate and back on track.
Got to the other end of Mulligans Flat and to the edge of Forde where the Dent family car was. Sarah stopped there and Kathie and I continued on to Mulligans Flat Road (still on Centennial Trail) and a bit beyond to get to 30k. We upped the pace a bit on way back to car (4min20 last k) after discussion about how we should "kick it down" and also it was downhill.
Felt pretty comfortable run despite feeling yesterdays race in legs. Glutes tiring a little towards end of run and feel quite fatigued now post run. Glad to have done 30k run. Kathie planning a 35k run in two weeks but that might be a bit close (2 weeks) to Gold Coast for me.
After various drop offs in the Dent-mobile I got dropped at 2B10, got a takeaway coffee and walked back home to tag to BA for her run. Dunno why but that coffee one of best I've ever had - savoured every drop and even slowed the drinking to make it last longer.

C • Good weekend of training and racing 2

Saturday Jun 6, 2015 #

Note
weight:77.5kg

12 PM

Running warm up/down 6:47 1.17 km (5:48 / km) +1m 5:47 / km
ahr:128 max:145 shoes: LunarRacer3

Bit late so didn't warm up as much as I wanted. Felt rushed too.

Running race 22:27 6.11 km (3:41 / km) +40m 3:34 / km
ahr:167 max:174 shoes: LunarRacer3

XC Race at Stromlo. 3 laps of the 2k course which meant basically first 1k downhill and 2nd k back up hill. A longish section where the inner line was roped off for grass regeneration (presumably). Again decided to go on feel rather than watch and went out pretty hard - 1st k downhill will do that to ya! Felt pretty good early but paid a bit on last lap for hard start - also was thinking of tomorrows long run and not wanting to completely bury myself. Pretty pleased with 18.09 through 5k even if time was partly because I'd done 3 downhill ks and only 2 uphill ks!

Running warm up/down 13:04 2.49 km (5:15 / km) +16m 5:06 / km
ahr:141 max:149 shoes: LunarRacer3

warm down with Jodie - Lance the Bulldogs partner. Turns out she's done 8 (I think) world ironman champs representing Australia. impressive. she gave me a good tip on water cup usage for marathon and we talked nutrition.

6 PM

Stretching & Exercises 10:00 [0]

Friday Jun 5, 2015 #

Note
weight:77.7kg

12 PM

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

commute. bit less cold today - yeh!

9 PM

Stretching & Exercises 15:00 [0]

Thursday Jun 4, 2015 #

Note
weight:77.4kg

12 PM

Cycling 1:00:38 21.91 km (2:46 / km) +453m 2:30 / km
ahr:121 max:155 shoes: Trek Domane 4.3

After further data analysis I decided the HR warnings were mostly due to HRM spikes, not tiredness. So I compromised and did 3 Dairy Farmers Hills on the bike which is still a session but not as impacting as running. Felt good. Also gave my HRM strap a good wetting before use to counter the freezing conditions (which produce no sweat for HRM contact to skin). Porridge, coffee and 'Choco milk' at 2B10 at end was excellent.

C • Feeling good again 2

Wednesday Jun 3, 2015 #

Note
weight:77.8kg

4 PM

Running 22:07 3.09 km (7:09 / km) +101m 6:09 / km
ahr:128 max:171 shoes: BRIGHT Orange Pegasus

Ballet blob recovery run. Felt a bit weary and HR watch said recovery 'Fair" which is unusual. Again not sure if HR spike at start of run. Also said 33 hrs recovery time which is very high. Probably take it easy tomorrow rather than do usual intervals - partly not to over cook things and partly as looks like I'll do a 30k run on Sunday. Even if cause of warnings from HR watch is due to problem with HR spikes it won't hurt.

9 PM

Stretching & Exercises 20:00 [0]

Tuesday Jun 2, 2015 #

Note
weight:78.2kg

9 AM

Running tempo 1:11:33 15.86 km (4:31 / km) +79m 4:24 / km
ahr:157 max:179 shoes: Saucony Kinavara3

12km @ 4min ks tempo on way to work. Went eastern side of lake to work to get extra distance for 12k which made for a nice change. Felt pretty cruisy with last k tougher as slight uphill into Yarralumla. Had a gel at tap at Regatta Point to practice having gels while running fast - the mechanics of getting gel and water in while keeping good pace need to be practiced (especially when tap in question doesn't work....). HR watch at end said 60 something hour recovery time which is very long. I think it means I need to be a bit cautious but now that I've looked at the data I'd say there was a HR spike in first km (no way my HR was 170 while dawdling along warming up) so maybe thats causing the long recovery recommendation?

C • Saw you 2

10 PM

Stretching & Exercises 20:00 [0]

Monday Jun 1, 2015 #

Note
weight:78.7kg

9 AM

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

Super commuting. Any previous references this year to cold can no be surpassed by this mornings -7 degrees.

9 PM

Stretching & Exercises 10:00 [0]

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