Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Running20 18:32:27 141.17(7:53) 227.19(4:54) 2142
  Stretching & Exercises17 6:15:00
  Orienteering3 3:47:10 17.37(13:05) 27.95(8:08) 426
  Cycling6 3:42:07 49.27(4:30) 79.3(2:48) 712
  Total45 32:16:44 207.81 334.44 3279
  [1-5]32 29:21:19
averages - weight:77.2kg

«»
2:19
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Jun 30, 2017 #

8 AM

Running 39:40 intensity: (1:14 @1) + (8:41 @2) + (27:41 @3) + (2:04 @4) 7.42 km (5:21 / km) +92m 5:02 / km
ahr:141 max:165 shoes: Saucony Peregrine6

Have started the long drive north. Driving solo with family flying up on Saturday. Stayed here at Blueys Beach as about the right spot to stop driving and recommended. Beautiful sunny morning running along a lovely Boomerang Beach. Made it to a Shelley Beach and then returned. Great run. Felt ok leg wise but just a beautiful spot. Only drawback was coffee afterwards was pretty average.
9 PM

Stretching & Exercises 20:00 [3]

Thursday Jun 29, 2017 #

9 PM

Stretching & Exercises 20:00 [0]

Wednesday Jun 28, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.2kg

Flex N Stretch. Cold weather reducing numbers but ALJ and I remain true.
12 PM

Running intervals 37:46 intensity: (5 @0) + (19 @1) + (2:30 @2) + (24:56 @3) + (9:56 @4) 8.4 km (4:30 / km) +26m 4:26 / km
ahr:147 max:166 shoes: Mizuno Sayonara 3

Lunchtime run with convoluted life schedule this week. 3 * 1k round Deakin Ovals at Half Marathon pace (3min45s per k) with 2min rests. Felt a bit harder than I would like but when do these pre race sessions not produce some concerns? Mostly felt pretty good.

Tuesday Jun 27, 2017 #

9 PM

Stretching & Exercises 20:00 [0]

Monday Jun 26, 2017 #

9 AM

Cycling 33:47 intensity: (17:52 @1) + (15:54 @2) + (1 @3) 13.56 km (2:30 / km) +97m 2:24 / km
ahr:107 max:126 weight:76.7kg shoes: Trek Domane 4.3

ITW. Bit cbf.
7 PM

Cycling 43:21 intensity: (33:05 @1) + (10:12 @2) + (4 @3) 13.34 km (3:15 / km) +142m 3:05 / km
ahr:99 max:125 shoes: Trek Domane 4.3

HFW. Stupid cold.
C • You have a cold or weather is cold? 4
10 PM

Stretching & Exercises 10:00 [0]

Sunday Jun 25, 2017 #

8 AM

Running long 1:34:46 intensity: (58 @1) + (53:10 @2) + (26:25 @3) + (13:35 @4) + (38 @5) 15.01 km (6:19 / km) +510m 5:24 / km
ahr:136 max:172 weight:77.2kg shoes: Pegasus32 BlackWhite

Longish Old School run with da boyz - Gareth, GB, Hoggster and Rob. Hoggster in charge of route as per usual which meant plenty of hills and a bit of old school hill surging with a few blokes showing some form. Plenty of banter made for enjoyable run.
Fish if you're reading this you better get training, coz Hoggster is!

Saturday Jun 24, 2017 #

7 AM

Running warm up/down 15:17 intensity: (19 @1) + (2:42 @2) + (12:16 @3) 3.32 km (4:36 / km) +6m 4:33 / km
ahr:141 max:152 weight:76.7kg shoes: Mizuno Sayonara 3

Run down to Parkrun. Legs not feeling the love.

Running race 18:18 intensity: (19 @2) + (13 @3) + (9:47 @4) + (7:59 @5) 5.03 km (3:38 / km) +3m 3:38 / km
ahr:169 max:178 shoes: Mizuno Sayonara 3

Didn't quite have it in the legs today - a good signal to take it easy this week. Not many of the usuals around my speed there this week and started with some guy breathing heavily on my shoulder while another 2 shot away. Leading guy was new and didn't know where to go so had to call out to him at U turn after bridge. Slotted in behind Minto and his pram when he came past and got a fast 3rd k but couldn't go with him and paid for it on the 4th. Finished strong and high HR so working well but as I thought in warm up just didn't have the legs.

Running warm up/down 23:04 intensity: (7:06 @2) + (15:58 @3) 4.02 km (5:44 / km) +43m 5:27 / km
ahr:137 max:145 shoes: Mizuno Sayonara 3

Some warming down with Liz and KV and then the run home.
5 PM

Stretching & Exercises 10:00 [0]

Friday Jun 23, 2017 #

Note
weight:77kg

Thursday Jun 22, 2017 #

12 PM

Running intervals 55:42 intensity: (51 @1) + (8:21 @2) + (36:58 @3) + (9:13 @4) + (19 @5) 11.66 km (4:47 / km) +2m 4:46 / km
ahr:143 max:173 weight:77kg shoes: Nike Zoom Elite 9 Green

Reid ints. Did 3* (2min on, 1min on w 1min rests). Rest of group did 4 but my legs felt shot at the start so decided on 3. Good pace for ones I did.

Wednesday Jun 21, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Half rolling half exercises today. Highlight was when instructors music (phone attached to speaker) went into a Bon Jovi marathon. She changed it after the 4th straight Bon Jovi when someone complained - I was quite enjoying it. Woooah Livin on A Prayer!
C • Bon Jovi? 2
9 AM

Running 53:52 intensity: (24 @1) + (17:21 @2) + (36:07 @3) 10.41 km (5:10 / km) +182m 4:45 / km
ahr:136 max:147 shoes: Pegasus32 BlackWhite

Run into work. Mega cold! Fog not lifted when I started running at 9am and didn't the whole way. Full winter gear including beanie. I even put my sunglasses on in an attempt to keep my eyes warmer! Legs a little weary although mostly from all the rolling we did at Flex n Stretch this morning.

Tuesday Jun 20, 2017 #

4 PM

Running intervals 56:32 intensity: (30 @1) + (10:46 @2) + (21:29 @3) + (23:42 @4) + (5 @5) 12.81 km (4:25 / km) +80m 4:17 / km
ahr:148 max:172 weight:77.1kg shoes: Mizuno Sayonara 3

654321 following Bazorak guidelines of 90s rests and then 60s rests. Speed faster than ever and felt pretty strong/comfortable. Some tiredness from Saturday when really trying to lift the pace. Round LakeG, bit late back for ballet.

Monday Jun 19, 2017 #

9 AM

Cycling 34:17 intensity: (18:39 @1) + (15:37 @2) + (1 @3) 13.48 km (2:33 / km) +97m 2:27 / km
ahr:107 max:126 shoes: Trek Domane 4.3

ITW.
7 PM

Cycling 38:36 [1] 13.34 km (2:54 / km) +121m 2:46 / km
weight:76.7kg shoes: Trek Domane 4.3

Home from work at 8pm. just really cold but at least no traffic.
9 PM

Stretching & Exercises 15:00 [0]

Sunday Jun 18, 2017 #

10 AM

Orienteering 1:48:13 intensity: (11 @0) + (1:12:27 @1) + (27:35 @2) + (8:00 @3) 10.01 km (10:49 / km) +115m 10:13 / km
ahr:103 max:142 weight:76.1kg shoes: Saucony Peregrine6

Course setting round Aranda. Slow but needed to get some time out on map to progress setting.

Saturday Jun 17, 2017 #

10 AM

Orienteering 15:32 [1] 2.04 km (7:38 / km) +14m 7:23 / km
weight:76.6kg shoes: Nike Vomero10

Following kids round Green course at Commonwealth Park. Great fun.

Orienteering 5:14 [1] 0.87 km (6:02 / km) +14m 5:35 / km
shoes: Nike Vomero10

Kids wanted to do Blue course as well! Just jogged out to make sure they got back in time for map mates presentation.
1 PM

Running intervals 1:28:27 intensity: (29 @1) + (9:08 @2) + (20:37 @3) + (48:04 @4) + (10:09 @5) 20.11 km (4:24 / km) +86m 4:18 / km
ahr:155 max:176 shoes: Nike Zoom Elite 9 Green

Epic training session w Marty. Has asked him for a half marathon sessions a few weeks ago and we finally got the time to go out and do what he suggested. Plan was a lap of LakeG (7.1k) at 3hr marathon pace (4min15s) and then lap in sub80 half marathon pace (3min45s). No rest in between. Marty was planning to run with me for first lap but then faster for 2nd lap.
As should've been anticipated running w Marty the first lap was faster than 4min15s. Felt very cruisy and we chatted the whole way although maybe I was less chatty towards end of the lap. Did the lap in 4min07s average (28.34 for the lap).
2nd lap was harder than hoped from the start. Marty headed off ahead doing 3min15s. Lap wasn't helped by what Marty called "the bogey km" beside John Knight Park that is well treed, lots of walkers and a bit windy and always seems to slow the k average down on the watch. Was working a bit hard to hold the 3min45s and up onto each bridge saw the k rate drop back a second or two. Pushed hard over last k to try and get average back down to 3min45 but was fairly ragged and ended with 3min49s k average (26.35 - PB for the lap including races).
Great session, training. Good of Marty to do session with me as obviously slow for him.
C • kudos 2

Friday Jun 16, 2017 #

Note
weight:76.9kg

Thursday Jun 15, 2017 #

12 PM

Running 54:22 intensity: (17 @1) + (5:42 @2) + (46:34 @3) + (1:49 @4) 12.24 km (4:27 / km) +22m 4:24 / km
ahr:144 max:155 weight:77.4kg shoes: Pegasus32 BlackWhite

Laps, mostly with Marty, at Reid while big group did session. Heard plenty of stories about O on weekend.

Wednesday Jun 14, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Flipping cold. No fog on walk to class at 6.30am but pea soup on way back at 7.30am. Go figure.
9 AM

Running intervals 1:09:18 intensity: (45 @1) + (18:17 @2) + (29:30 @3) + (20:46 @4) 15.09 km (4:35 / km) +117m 4:25 / km
ahr:144 max:167 shoes: Mizuno Sayonara 3

20mins at threshold (3min48s ks), 2mins rest then 5*30s on 30s off. Threshold was hard going although pace was manageable. Lost a bit of focus in 30s efforts due to tiredness. Good session on commute to work.
10 PM

Stretching & Exercises 10:00 [0]

Rolling

Tuesday Jun 13, 2017 #

4 PM

Running 41:02 intensity: (1 @0) + (1:02 @1) + (20:44 @2) + (19:15 @3) 7.53 km (5:27 / km) +187m 4:51 / km
ahr:133 max:153 weight:77.9kg shoes: Pegasus32 BlackWhite

Run from ballet. Back to home to get headphones and then listened to a podcast for rest of run. Back up over Mt Painter for some lovely setting sun views.

Monday Jun 12, 2017 #

4 PM

Running intervals 49:52 intensity: (1:04 @1) + (28:13 @2) + (8:56 @3) + (11:39 @4) 10.65 km (4:41 / km) +80m 4:31 / km
ahr:138 max:165 shoes: Mizuno Sayonara 3

Back in the berra so headed out just before dark and did Mona fartlek round LakeG. Left it a little late as last half was a bit too dark. Felt good and managed 5.1k Mizuno's were nice.
9 PM

Stretching & Exercises 10:00 [0]

Sunday Jun 11, 2017 #

7 AM

Running long 1:24:44 intensity: (2:18 @1) + (1:10:53 @2) + (11:33 @3) 13.57 km (6:15 / km) +290m 5:38 / km
ahr:126 max:146 shoes: Pegasus32 BlackWhite

Kinda annoying long run down the coast. Tried to run down through the coastal burbs and tracks i could see on a topo map to a lighthouse. But went wrong way in the forest tracks and got to a dead end (big private property). All the ups and downs also meant wasn't looking likely to get to lighthouse and back and wasn't really enjoying myself so headed back.

Saturday Jun 10, 2017 #

7 AM

Running warm up/down 13:56 intensity: (16 @1) + (7:07 @2) + (6:33 @3) 2.65 km (5:15 / km)
ahr:134 max:152 shoes: Mizuno Sayonara 3

Down the coast with the Manning/Keightleys and we all got up at decent time to go to Batemans Bay Park run. Haphazard warm up trying to get kids ready as well.

Running race 18:04 intensity: (1 @1) + (11 @2) + (21 @3) + (8:09 @4) + (9:22 @5) 5.0 km (3:37 / km) +2m 3:37 / km
ahr:169 max:176 shoes: Mizuno Sayonara 3

Batemans Bay Park run. Two laps of a circuit that was very flat and fast but included long grassy (bit muddy) section, two u turns and a narrow one lane section where definitely potential for traffic jams. Started off well and in fact probably went too fast in first 750m. Slowed it down a bit to 'only' do 3.33 for first k. Figured I'd had a good start though and sub 18 was a chance so tried to balance between not overdoing it and going as fast as could. In the end didn't quite make it to sub 18 and maybe a few blockages in the one way section was the difference. Suspect though if I'd started a little more conservatively I might have come home better. Overall good to do another low 18 5k.

Running warm up/down 10:46 intensity: (37 @1) + (7:22 @2) + (2:47 @3) 1.73 km (6:13 / km) +1m 6:12 / km
ahr:128 max:139 shoes: Mizuno Sayonara 3

Cool down watching/helping girls and other members of the clan. Abby had enough after 4k which was longest she had ever run by a long way while Zoe stuck with older friend Amy to make the whole 5k in 31.40.
9 PM

Stretching & Exercises 25:00 [0]

Friday Jun 9, 2017 #

10 PM

Stretching & Exercises 15:00 [0]

Thursday Jun 8, 2017 #

4 PM

Running 41:32 intensity: (30 @1) + (13:20 @2) + (27:42 @3) 7.42 km (5:36 / km) +124m 5:10 / km
ahr:136 max:148 weight:77.1kg shoes: Mizuno Sayonara 3

Another day of work and life interfering with running. Had a training course so only window to run was to run home from course. Backpack contained all work clothes I wore that day including shoes and winter coat plus, worst of alll, the course materials. Ugh. Exciting bit was had picked up from Runners SHop the Mizunos I won in barrel draw at YMCA Half so wore them. Hard to tell with backpack on but I think they felt nice!
10 PM

Stretching & Exercises 5:00 [0]

PLans of doing all my Flex n Stretch exercises in the evening did not eventuate.

Wednesday Jun 7, 2017 #

6 AM

Running 58:09 intensity: (27 @1) + (9:19 @2) + (43:37 @3) + (4:46 @4) 12.18 km (4:46 / km) +94m 4:36 / km
ahr:142 max:156 shoes: Pegasus32 BlackWhite

Due to various work reasons I wasn't going to be able to run to work today so skipped Flex n Stretch to go for an early AM run. Met Marty at Aranda Ovals and we did a loop, pretty similar to one I normally do, through UC and back to his place where I dropped the pace and jogged home. Hadn't anticipated the super darkness at 6.15am so no lights but went ok.

Tuesday Jun 6, 2017 #

3 PM

Running intervals 57:05 intensity: (38 @1) + (18:45 @2) + (16:34 @3) + (21:08 @4) 12.55 km (4:33 / km) +80m 4:25 / km
ahr:144 max:169 weight:77.6kg shoes: Nike Zoom Elite 9 Green

654321 with rests as prescribed by Johnny Bazorak. Legs a bit weary at start but once I started efforts felt strong.
6min 3min46 min/per k
5min 3.43s
4mins 3.40s
3mins 3.36s
2mins 3.27s
1min 3.19s
Entered Gold Coast Half last night so got a focus for next few weeks.

Monday Jun 5, 2017 #

9 AM

Cycling 35:55 intensity: (23:29 @1) + (12:25 @2) + (1 @3) 13.59 km (2:39 / km) +98m 2:33 / km
ahr:104 max:125 weight:77.5kg shoes: Trek Domane 4.3

ITW. Heaviest backpack ever due to accumulation of stuff at home.
7 PM

Cycling 36:11 intensity: (8 @0) + (23:37 @1) + (12:19 @2) + (7 @3) 12.01 km (3:01 / km) +158m 2:50 / km
ahr:102 max:125 shoes: Trek Domane 4.3

HFW. Full winter kit on bike but so cold my teeth ached.
10 PM

Stretching & Exercises 15:00 [0]

Sunday Jun 4, 2017 #

9 AM

Running warm up/down 8:26 intensity: (1:39 @1) + (5:42 @2) + (1:05 @3) 1.36 km (6:13 / km) +2m 6:10 / km
ahr:121 max:144 weight:77.5kg shoes: Saucony Peregrine6

Cold but ok once warmed up. Bit of anxiety as news coming through r.e. London attacks which occurred near where my parents are currently staying. Few texts with my sister who couldn't raise them but quite obviously it was 1am in London so likely they were asleep with phones off.

Orienteering race 1:38:11 intensity: (8 @1) + (1:07 @2) + (32:48 @3) + (1:04:08 @4) 15.03 km (6:32 / km) +283m 5:58 / km
ahr:155 max:169 shoes: Saucony Peregrine6

Jim Sawkins Handicap at Rattall Creek. Quite an elite field* assembled. Mass start butterfly loop style so I was hoping my fitness would mean I could get swept along and hoping my lack of orienteering / terrain running would not cause too many problems.
Started a bit unfocussed with half a mind on London. A couple of common controls for all before the pivot control number 3. I hit number 3 in a line behind Rob Grant Craney Marty David-the-swede. Unfortunately it then seemed like everyone else was on the other loop as I set out for my longish no 4 control with noone around. Turned out the swede and Tomas were on my loop but were at the front of the line at 3 and too quick for me. I needed rob or grant to be on my loop.
Headed off reasonably well though heading straight for 4 and hopeful to see someone going 'round' to 4. Unfortunately this plan went awry when I came across (she called out to me) a lost girl (maybe 13-14yo?). She was a bit stressed and no idea where she was (she couldn't find a fence I'd not long tripped over). By the time I'd helped her I figured I was on my own.
Got through first loop reasonably well although my unpracticed navigation and terrain running were evident. Came into pivot control for 2nd time to see Grant heading out which was a little encouraging. But I knew he wasn't heading out on my loop and noone else to be seen from Red 1.
2nd loop and my navigation and terrain running were getting a little more ragged. Racing mode went down a little further when came across the same girl as previous loop! Lost again and more distressed than 1st time. Told me she'd never found the fence, no idea where she was etc and had to settle in to a full blown counselling session ;-). We were in the middle of a pretty vague gully and luckily as I left her I found her control so called out. Hopefully she got there.
Was well out of race mode now and nearly made quite a few blues on next few controls. Very scrappy. Lowlight was starting navigating for 16 when still at 14. Corrected without too much time loss.
Back to pivot and still no sight of anyone else.Next few controls were deceptively tricky with very vague hillside looking for a termite mound. Had some trouble hitting wrong mound but knew which mound I'd hit and direct to correct one. Turns out this was where I got past Craney and Marty**.
Last loop was still scrappy but I did straighten up a bit. Still on my own of course although did see Marty at a cross over. Getting a bit distracted with illogical worry about my parents in London and walked up the horrible steep hill in the middle of the loop. But probably last long leg was my best of the whole race running straight and just hesitating a bit at the end finding it.
Enjoyed race overall and wasn't bothered by the length. Would've liked to have run with others but thats the luck of the draw. Navigation and terrain running need work but when you've done 1 orienteering event since the last Jim Sawkins event (which I course set) then you'd expect them to need work!

* if it was a late 90s NOL race
** they mispunched this one.

Running warm up/down 6:04 intensity: (10 @1) + (4:03 @2) + (1:51 @3) 1.01 km (5:59 / km) +11m 5:40 / km
ahr:132 max:142 shoes: Saucony Peregrine6

Forced myself to do a km warm down. For the record heard from my parents when I got home. Despite not being far from Borough Markets they had no idea what happened until they woke to text messages from my sister. Safe and sound although I gave them a blast for effecting my race today. ;)
9 PM

Stretching & Exercises 10:00 [0]

Mainly rolling.

Saturday Jun 3, 2017 #

11 AM

Running intervals 1:07:02 intensity: (36 @1) + (6:17 @2) + (37:27 @3) + (19:09 @4) + (3:33 @5) 15.17 km (4:25 / km) +69m 4:19 / km
ahr:150 max:176 shoes: Nike Zoom Elite 9 Green

Marty suggested session of Warm up, lap of LakeG (7.1k) at slower than marathon pace (4min15s) and then lap at sub half marathon pace (3min45s). With an O race tomorrow (!) I thought I'd do session but around central basin of Lake BG instead as efforts would be about 5k then. 4min15k lap seemed pretty cruisy although I slowed off the pace if I lost focus. The 3min45 lap took effort to maintain for sure and last k was like finish to a race. Ended up doing average 4min13s for 1st5k and 3min43s for 2nd 5k. Good session and beautiful day around the lake.
10 PM

Stretching & Exercises 10:00 [0]
weight:78.3kg

Friday Jun 2, 2017 #

Note
weight:77.1kg

Thursday Jun 1, 2017 #

12 PM

Running 48:41 intensity: (15 @1) + (4:38 @2) + (43:48 @3) 10.84 km (4:29 / km) +34m 4:25 / km
ahr:141 max:149 weight:77.5kg shoes: Pegasus32 BlackWhite

Laps with da boys - mainly Sam, PeteZ and Marty. Finished by going down to Commonwealth Park and back through Civic.

« Earlier | Later »