Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Apr 30, 2017:

	activity	#	time	miles		km		+m
	Running	25	27:51:17	208.03	(8:02)	334.8	(5:00)	4473
	Stretching & Exercises	18	7:45:00
	Cycling	8	4:57:12	66.34	(4:29)	106.77	(2:47)	965
	Total	51	40:33:29	274.37		441.56		5439
	[1-5]	34	33:44:30
averages - weight:77.9kg

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Sunday Apr 30, 2017 #

6 AM

Running 2:21:20 25.34 km (5:35 / km) +563m 5:01 / km
ahr:133 max:160 shoes: Dark Blue Nike Vomero 11

Long run with Rob and Candyman. Overdid the rolling and exercises last night so glutes and quads hurting from the get go. We went down through usual way to pushbike hill, ALJ track, round bottom of Botanic Gardens then over Little Black. Back through Aranda Hill where G left us and Rob and I went up Painter. Lap of Cook before home and I did a few laps of Aranda Ovals to get to 25k. I was moving pretty slowly by then.

Saturday Apr 29, 2017 #

12 PM

Running warm up/down 14:10 3.13 km (4:32 / km) +30m 4:19 / km
ahr:144 max:156 weight:77.3kg shoes: Dark Blue Nike Vomero 11

Out at Nth Lyneham for XC. Lap of course for warm up.

Running race 24:01 6.36 km (3:47 / km) +51m 3:38 / km
ahr:167 max:175 shoes: Nike Zoom Elite 9 Green

YCRC 6.2k XC. Good field and set off quickly. Not too many petrol tickets in the legs. Found good rhythm and felt a bit quicker than usual - speed work paying off? Slowed a little on 2nd lap but happy with time, effort and pace. beautiful autumn day and nice to see a good turnout at race.

Running warm up/down 16:26 3.17 km (5:11 / km) +22m 5:01 / km
ahr:143 max:155 shoes: Dark Blue Nike Vomero 11

Warm down lap with Leaney picking up cones from the race.

9 PM

Stretching & Exercises 35:00 [0]

Thursday Apr 27, 2017 #

12 PM

Running warm up/down 24:03 5.22 km (4:36 / km) +4m 4:36 / km
ahr:139 max:147 weight:78.1kg shoes: Nike Zoom Elite 9 Green

No Sam this week but he's trained me so well I still did a long warm up.

Running intervals 20:05 4.38 km (4:35 / km)
ahr:158 max:172 shoes: Nike Zoom Elite 9 Green

Industry Ints except DavO and Tom Braizier turned up this week for first time ever. Seemed to inspire the competitive juices in all of us and speed was up. Suited me as wanted to have a bit of a focus and kept up with Leaney for all except the last two when I tailed off a bit. Quick.

Running warm up/down 15:10 2.86 km (5:18 / km) +3m 5:16 / km
ahr:135 max:145 shoes: Nike Zoom Elite 9 Green

Jog back to town with DavO who seemed pumped.

Wednesday Apr 26, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch was back after a few weeks hiatus except this model was much colder, or at least on the walk to class it was. Class was good and we did the back setups on the roller thing which seems to be good for me. Also nailed the glute exercises a bit better.

9 AM

Running 54:21 10.71 km (5:04 / km) +179m 4:41 / km
ahr:137 max:152 shoes: Dark Blue Nike Vomero 11

School's back so able to run into work again. Listened to Gerard Whately commentary highlights of 2016 Dogs finals series, ABC commentary of last 9mins of Dogs prelim final win and entire last quarter of grand final. Don't think I touched the ground entire run.

10 PM

Stretching & Exercises 15:00 [0]

Something Im doing is helping my heel. Not sure what - maybe calf massage? Regardless trying to keep doing everything so that whatever Im doing right keeps happening.

Tuesday Apr 25, 2017 #

9 AM

Running warm up/down 28:30 6.13 km (4:39 / km) +111m 4:16 / km
ahr:142 max:157 weight:78.2kg shoes: Nike Zoom Elite 9 Green

out to Stromlo to do McInnes Surge session with Marty and Erwin. On way out Marty informed me we were doing warm up with PhilO's group of middle distance whippets. Suffice to say Erwin and I let them go after about a k although by then others had already dropped off.

Running intervals 26:18 6.34 km (4:09 / km) +128m 3:46 / km
ahr:159 max:170 shoes: Nike Zoom Elite 9 Green

Most of old McInnes 10 mile under houses however the hilly surge section still exists although Marty and Erwin argued over exactly where it went. Well it seems both agreed a track it used to go up is no longer there and they argued over which way to go instead. Marty won and the first surge is 3k across side of stromlo, majority uphill. Marty and Erwin gave me a minutes start which helped. Felt pretty solid and held my pace well. 2nd surge is 2k from where we used to park for events back beside Uriarra Rd to Stromlo Forest Park. Its majority downhill although some climbs and now a spanking new bike path. Tried to keep k rate in the 3min30s which I did and pushed it out well.

Running warm up/down 22:58 4.53 km (5:04 / km) +86m 4:38 / km
ahr:143 max:154 shoes: Nike Zoom Elite 9 Green

Cool down on side of Stromlo partly looking for PhilOs group who had been doing hill reps. Fortunately didn't find them and cruised round the tracks. Rain continuing to drizzle and getting colder so glad to get back to car. We all adjourned to 2B10 for coffee to warm up

10 PM

Stretching & Exercises 15:00 [0]

Monday Apr 24, 2017 #

8 AM

Cycling 35:04 13.6 km (2:35 / km) +96m 2:29 / km
ahr:102 max:121 weight:78.2kg shoes: Trek Domane 4.3

Into work with noone else.

7 PM

Cycling 35:55 12.67 km (2:50 / km) +152m 2:40 / km
ahr:97 max:133 shoes: Trek Domane 4.3

Home from work in dark. Got into super commuter race up Aranda Hill. Thought guy had my measure as he eventually pulled up beside me but when he tried to talk to me he was puffing so hard I could hardly understand. I took it as a moral victory.

C • moral victory 2

Sunday Apr 23, 2017 #

7 AM

Running long 1:46:03 22.01 km (4:49 / km) +377m 4:26 / km
ahr:146 max:160 weight:77.6kg shoes: Dark Blue Nike Vomero 11

Long run with Marty round the Kama loop. We both had timelines so idea was to keep it to 90mins for him (I ran to his place first). Could feel yesterdays hard race in the legs from the start and they were just tired. It was only afterwards that I noticed we were doing 4min20s along the pipeline which also wouldn't have helped. Really good run for me to be pushed along on tired legs.

9 PM

Stretching & Exercises 30:00 [0]

Saturday Apr 22, 2017 #

7 AM

Running warm up/down 17:56 3.83 km (4:41 / km)
ahr:137 max:151 weight:77.8kg shoes: Nike Zoom Elite 9 Green

Went up to Gungahlin to see if could crack 18 for Parkrun. Met Sam at 730 and we warmed up round the lake.

Running race 18:03 5.01 km (3:36 / km) +2m 3:36 / km
ahr:167 max:175 shoes: Nike Zoom Elite 9 Green

Gungahlin ParkRun. Sam, who goes under 17 for Parkrun, came up to help me try to get under 18. He had run Double Mt Tennant yesterday so wasn't fussed about his own time. Start was weird with everyone talking and then some guy popped out and said go - bit of a surprise. Then as we took off some guy with a pram came in from the side and was in front of us/beside us running well above his capacity - annoying. Got round him and for a little while set off after Daudi Somi and Chappy who were there. Think I was a bit keen as soon realised I was running above my capacity! Sam beside me and very quick first k in 3.29. Tried to find a good rhythm and not use too many pennies although maybe it was too late for that and after all I was going for it. Held my form through the middle k's although 4th was a bit slower than wanted. Last k was hard, as you'd expect, and a glance at watch with about 500m to go thought would make under 18 no probs. Was further than I thought and I had tightened up by now. Disappointed to be 18.02 but shouldn't be as fastest time in a while (2 years?). Also number of people, walkers, prams etc on course meant expected Gungahlin course distance of 4.9k was actually over 5k. Great fun to have had a crack and next time need to be a little more conservative in first k as normally am.

Running warm up/down 22:57 4.76 km (4:49 / km) +3m 4:48 / km
ahr:139 max:148 shoes: Dark Blue Nike Vomero 11

Lap of lake with Sam. Marty doing fartlek round lake so zoomed past every now and then.

6 PM

Stretching & Exercises 45:00 [0]

Friday Apr 21, 2017 #

8 AM

Cycling 31:47 13.57 km (2:21 / km) +94m 2:16 / km
ahr:111 max:133 weight:78.2kg shoes: Trek Domane 4.3

Been a while since on the bike. Nice.

6 PM

Cycling 43:22 13.52 km (3:12 / km) +144m 3:03 / km
ahr:93 max:118 shoes: Trek Domane 4.3

Home in the dark.

Thursday Apr 20, 2017 #

Stretching & Exercises 25:00 [0]

5 PM

Running 37:35 7.7 km (4:53 / km) +105m 4:34 / km
ahr:135 max:149 weight:78.6kg shoes: Blue Nike Vomero

Cruise round old concrete path loop except through edge of Jamma rather than Dexter St to decrease road crossing. Heel improved again.

Wednesday Apr 19, 2017 #

Stretching & Exercises 40:00 [0]

5 PM

Running warm up/down 10:16 2.03 km (5:04 / km) +30m 4:43 / km
ahr:129 max:136 weight:78.8kg shoes: Dark Blue Nike Vomero 11

Home with kids and ducked out the door as soon as Belinda home to run in the fading light. Heel sore but not as bad as yesterday.

Running intervals 20:17 4.55 km (4:28 / km) +8m 4:25 / km
ahr:149 max:161 shoes: Nike Zoom Elite 9 Green

10*1min on 1min off on Aranda Ovals. Lights on both playing fields so early evening darkness not a problem. What was a problem was a blue heeler dog being chased by 2 kids and the Dad who couldn't get it to come back. Ran at me mid 3rd effort growling and then again in the 4th which I had to stop. Was going round for the 5th and there it was again, this time on the leash with the Dad walking the crap out of the poor dog in front of the kids. Great. Session went ok otherwise.

Running warm up/down 18:40 3.43 km (5:27 / km) +10m 5:22 / km
ahr:131 max:139 shoes: Dark Blue Nike Vomero 11

Laps under the Aranda light towers cooling down. Got chased and stopped by another dog - not my night for the dogs.

Tuesday Apr 18, 2017 #

6 AM

Running 54:57 10.4 km (5:17 / km) +186m 4:51 / km
ahr:134 max:152 weight:78.5kg shoes: Dark Blue Nike Vomero 11

Body feeling a bit sore yesterday I think from all the driving so decided no intervals today just run. Heel very sore for first km today after another day of driving yesterday but warmed up after a km. Ran through Black Mtn Reserve and then out and back along Bruce and O'Connor Ridges. Nice to get it done before day at home for school holidays.

4 PM

Stretching & Exercises 45:00 [0]

Monday Apr 17, 2017 #

8 AM

Running 39:12 8.06 km (4:52 / km) +53m 4:43 / km
ahr:134 max:147 shoes: Dark Blue Nike Vomero 11

Belinda doing a long ride today and then the drive home so just did an out and back along the (very quiet) road into Wandi. Lots of bulging apple trees and plenty of other walkers/joggers out in the beautiful Autumn morning.

8 PM

Stretching & Exercises 10:00 [0]

Sunday Apr 16, 2017 #

11 AM

Running long 1:50:44 12.84 km (8:37 / km) +1145m 5:58 / km
ahr:141 max:158 shoes: Dark Blue Nike Vomero 11

At Wandillagong (near Bright) for the weekend. Got dropped at Park Entrance to Mt Buffalo and run up "The Big Walk" track. Just went steady. heel a bit sore at start again. Beautiful single track. Had intended to do a side trip to a falls that was on the map but if their was a side track with a sign to the Falls I never saw it. More and more people as got closer to the top. Found the car in the Chalet car park but no family so ran the walk they were doing (the Underground River walk) and caught them with about 1k to go on their walk.

C • Nice! 3

8 PM

Stretching & Exercises 10:00 [0]

Saturday Apr 15, 2017 #

7 AM

Running warm up/down 17:48 3.84 km (4:38 / km) +25m 4:30 / km
ahr:142 max:154 shoes: Nike Zoom Elite 9 Green

In Melbourne for footy and get girls who have been staying with my parents for school holidays. Heel very sore in warm up - think that confirms related to sitting, particularly driving in car after 7hrs solid driving yesterday.

Running 18:37 4.96 km (3:45 / km) +52m 3:34 / km
ahr:167 max:175 shoes: Nike Zoom Elite 9 Green

Westerfolds Park Run. Done this one 4 or 5 times now as close to Mum and Dads. Not a fast course with big hill in the middle but picturesque and lovely loop course. After 100m when the 13 yo boy dropped away it was pretty clear I'd be time trialing this one out on my own. Felt really good and strong and new shoes seemed good. Bit more support again after running park runs in clapped out sneakers for a while. Pushed hard in the solo run to take the win and beat previous PB by 3s. 2nd 19mins50. Heel fine in run.

C • parkrun win 2

Running warm up/down 13:39 2.86 km (4:47 / km) +21m 4:36 / km
ahr:145 max:157 shoes: Dark Blue Nike Vomero 11

Warm down with guy from Shepparton who'd come 2nd.

8 PM

Stretching & Exercises 40:00 [0]

Thursday Apr 13, 2017 #

12 PM

Running warm up/down 24:53 5.26 km (4:44 / km) +5m 4:43 / km
ahr:134 max:142 weight:78.1kg shoes: Nike LunartempoV2

This longer warm up thing becoming normal.

Running intervals 20:08 4.26 km (4:44 / km)
ahr:151 max:172 shoes: Nike LunartempoV2

10*1 min, 1 min off with a small group. Felt a bit weary but pulled some speed out for last effort. Lovely autumn day. Talked to Aston afterwards who'd had a spew in the Marathon on the weekend - brought back some memories...

Running warm up/down 4:56 1.01 km (4:53 / km) +4m 4:48 / km
ahr:137 max:144 shoes: Nike LunartempoV2

Short cool down as had to get back to work.

9 PM

Stretching & Exercises 20:00 [0]

Wednesday Apr 12, 2017 #

8 AM

Running 1:11:49 15.24 km (4:43 / km) +56m 4:38 / km
ahr:142 max:152 weight:78kg shoes: Blue Nike Vomero

Run from Mitchell where car was getting service to work. Nice morning. Heel a bit funny at start but fine after while. Ran across something called Crace Grasslands at start which was much better than the edge of the GDE.

9 AM

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Blue Nike Vomero

Missed km.

Tuesday Apr 11, 2017 #

5 PM

Running intervals 1:02:15 12.73 km (4:54 / km) +168m 4:35 / km
ahr:139 max:159 shoes: Nike FreeRun Distance

6*1km on run home with 1min recoveries. left just early enough to get home before dark. Ran them more as steady efforts than flat out and maintained reasonable consistency.

9 PM

Stretching & Exercises 15:00 [0]

Heel a bit sore. Did calf stuff.

Monday Apr 10, 2017 #

5 PM

Running 30:07 5.62 km (5:22 / km) +80m 5:00 / km
ahr:128 max:140 shoes: Dark Blue Nike Vomero 11

Blobby recovery run round Deakin, partly to escape long day at work. Pretty cold. Legs took a little while to get going but ok after a while.

10 PM

Stretching & Exercises 10:00 [0]

Sunday Apr 9, 2017 #

6 AM

Running long 2:38:37 31.8 km (4:59 / km) +229m 4:49 / km
ahr:138 max:162 shoes: Dark Blue Nike Vomero 11

Marathon spectating with Marty and Erwin and also Jacob for a fair while. Marty was in charge of directions which was basically from start up round APH, out to Telopea Park, along parkway, bit of back and forth to Black Mtn Peninsula and then onto bike path round West Basin. The boys from the Telford Squad ran with us from Scrivener to the end and I dropped off them at Weston Park to do some more spectating and to stop running at 4min ks.
Mostly followed leaders (super impressive - won in 2hrs21) and Alan from Reid Group (6th in 2hr35). When I got to the finish I did a few out and backs to the last k trying to see various mates up until 3hr bus. Fun morning and ended up being quite a long run.

10 PM

Stretching & Exercises 20:00 [0]

Exercises in front of Paris-Roubaix on tele. Not bad at all. Went to bed before the end but.

Saturday Apr 8, 2017 #

7 AM

Running warm up/down 19:04 4.14 km (4:36 / km) +3m 4:35 / km
ahr:135 max:146 weight:77.9kg shoes: Dark Blue Nike Vomero 11

Run down to Park Run with Marty.

Running race 18:09 5.03 km (3:36 / km) +2m 3:36 / km
ahr:166 max:173 shoes: LunarRacer 3.1 Sky Blue

Plenty of good guys present today and set off with a few around me. Got in to a group of 4 which included Dave Simpfendorfer and Neverest t shirt guy. Tried to look at watch less and focus on feel and decided I could go with Neverest who was strong. The other two peeled off as race went on and by 3rd k I knew we were going well. Stayed solid in dreaded 4th k including along Didhams where Neverest was (not surprisingly) strong on the hill. Had spent a bit too much by the bridge but held it together to the line for fastest in long while. PB on course is/was 18.07 - watch said 18.07, when downloaded says 18.09 (wtf?) and ParkRun official time was 18.05. Obviously I'll take the Parkrun official for a LakeG PB!

C • Parkrun PB 3

Running warm up/down 17:12 3.01 km (5:42 / km) +50m 5:16 / km
ahr:137 max:146 shoes: Dark Blue Nike Vomero 11

Run home with Marty and Erwin McRae. Beautiful conditions BTW which would have contributed to PB.

Friday Apr 7, 2017 #

9 AM

Cycling 34:28 12.78 km (2:42 / km) +91m 2:36 / km
ahr:99 max:125 weight:77.4kg shoes: Trek Domane 4.3

Steady roll in to work.

5 PM

Cycling 38:23 12.97 km (2:58 / km) +131m 2:49 / km
ahr:99 max:119 shoes: Trek Domane 4.3

Dark again. Is this a regular thing?

Thursday Apr 6, 2017 #

12 PM

Running warm up/down 24:01 5.02 km (4:47 / km) +4m 4:46 / km
ahr:134 max:144 weight:77.3kg shoes: Nike LunartempoV2

Another long warm up with Sam.

Running intervals 20:16 5.21 km (3:54 / km)
ahr:163 max:170 shoes: Nike LunartempoV2

Mona fartlek with Reid Oval boys. A few less than last week as plenty resting before various ARF races this weekend. I sort of hung off the back of Leaney the whole way. I say sort of coz i only did by cutting more and more corners of the oval. Felt like I popped a bit half way through the 30s reps. 100m further than when I did it last week (solo). Good session and nice bit of autumn sunshine.

Running warm up/down 14:50 3.01 km (4:55 / km) +13m 4:49 / km
ahr:143 max:151 shoes: Nike LunartempoV2

Wednesday Apr 5, 2017 #

9 AM

Running 57:03 10.9 km (5:14 / km) +174m 4:51 / km
ahr:133 max:146 shoes: Dark Blue Nike Vomero 11

Commuting in to work via usual route. Bit late getting going as had to clean up debris from Abby and Zoe's birthday - Happy Birthday A&Z! Felt fine running including heel.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday Apr 4, 2017 #

4 PM

Running intervals 50:03 10.05 km (4:59 / km) +174m 4:35 / km
ahr:142 max:161 weight:77.6kg shoes: Saucony Peregrine6

654321 with 1min recoveries on the Pinnacles. Some good rolling hills for most of it. Heel a bit sore - no stretching last few days plus wearing shoes which I think may be contributing. Still just a niggle rather than anything more. Rest of me felt better as session went on.

10 PM

Stretching & Exercises 20:00 [0]

Monday Apr 3, 2017 #

9 AM

Cycling 36:57 14.07 km (2:38 / km) +105m 2:32 / km
ahr:100 max:121 weight:76.9kg shoes: Trek Domane 4.3

Still cold. This may be a pattern.

7 PM

Cycling 41:16 13.57 km (3:02 / km) +152m 2:53 / km
ahr:91 max:113 shoes: Trek Domane 4.3

Very dark.

Sunday Apr 2, 2017 #

12 PM

Running long 2:03:03 25.16 km (4:53 / km) +264m 4:39 / km
ahr:139 max:150 shoes: Dark Blue Nike Vomero 11

not a lot of sleep last night as daughters had a Sleepover party. 6 excited 8 yo girls is not conducive to anyone sleeping. As a result missed any early morning run groups and headed out on own at lunchtime. Did the West basin of the lake from home. Felt a bit tired in back half which I think was more due to lack of sleep than marathon or training in general. Also didn't eat very well today or yesterday. Regardless I punched it out back up Aranda Hill and did a few loops round the Primary School to make 25k.

Saturday Apr 1, 2017 #

7 AM

Running warm up/down 19:55 4.05 km (4:55 / km) +6m 4:53 / km
ahr:137 max:151 weight:77.1kg shoes: Dark Blue Nike Vomero 11

Another longer warm up and again by accident. Bumped into Shane from VetsAths on way down so jogged with him the last bit.

Running race 18:29 5.02 km (3:41 / km) +3m 3:40 / km
ahr:166 max:174 shoes: Nike LunartempoV2

ParkRun. Bit cold (6 degrees?). Enjoyed run and pushed hard but speed wasn't there. Good split in the dreaded 4th km. JasonK appeared on his BMX in the last 500m and probably got me over the line 5s quicker through revving me up. Fun morning race.

Running warm up/down 17:21 2.82 km (6:09 / km) +44m 5:42 / km
ahr:130 max:139 shoes: Dark Blue Nike Vomero 11

Run home with Al and Mace.

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