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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Running30 24:52:30 178.81(8:21) 287.77(5:11) 3350
  Cycling6 3:52:02 25.99 41.82 355
  Stretching & Exercises2 35:00
  Total38 29:19:32 204.8 329.59 3705
  [1-5]36 28:43:53
averages - weight:76.6kg

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Monday Apr 30, 2018 #

6 AM

Running 19:08 intensity: (2:42 @1) + (16:26 @2) 2.82 km (6:47 / km)
ahr:116 max:130

Brefoot jog on waikiki beach before fly home. Was nice. Lots of people even though 6.30am. Didn't see much else of day as on plane that skipped date line.

Sunday Apr 29, 2018 #

7 AM

Running long 1:13:12 intensity: (2:52 @1) + (31:24 @2) + (38:56 @3) 15.06 km (4:52 / km) +77m 4:44 / km
ahr:134 max:153 shoes: Pegasus32 BlackWhite

A bit more research this time and did a loop along canal, past some sort of yacht club and then onto Waikiki beach heading for Diamond Head. Beautiful morning and still a bit stop starty for traffic etc but a fair bit smoother. Once hit road around Diamond Head I was actually able to run and did a loop and back along other end of canal. Think i found where the runners go!
2 PM

Running 18:57 intensity: (5 @0) + (1:21 @1) + (8:54 @2) + (8:37 @3) 3.88 km (4:53 / km)
ahr:130 max:149

Saturday Apr 28, 2018 #

6 PM

Running 18:57 intensity: (5 @0) + (1:21 @1) + (8:54 @2) + (8:37 @3) 3.88 km (4:53 / km)
ahr:130 max:149 shoes: Pegasus32 BlackWhite

Honolulu and a bit of a debacle of a run. A delayed bus home from touristing meant started way late and took close to dark. Went out to canal near accomodation with aim of runnnign through to end of canal and on to Waikiki beach. Canal bit was ok but then people, cars and traffic lights everywhere. Got lost/disoriented and getting dark had to turn for home. Very short run with all the stops for traffic etc. but wasn’t prepared to run in the dark in the big foreign city.

Thursday Apr 26, 2018 #

5 PM

Running intervals 36:11 intensity: (1:48 @1) + (13:06 @2) + (15:41 @3) + (5:36 @4) 7.29 km (4:58 / km) +98m 4:39 / km
ahr:137 max:161 shoes: Nike Zoom Fly

Shorter session for last night in Kona. Legs till tired but managed pretty solid pace 10* 1 min on 1min off down the road to the left. Think these shoes may help.

Wednesday Apr 25, 2018 #

5 PM

Running 50:49 intensity: (1 @0) + (2:40 @1) + (31:11 @2) + (16:57 @3) 10.1 km (5:02 / km) +82m 4:50 / km
ahr:130 max:146 shoes: Pegasus32 BlackWhite

DOwn the hill once more this time with Shep in tow. We turned right into town, came back and Shep went home. I did another lap of the same. Legs weary from yesterday good session.

Tuesday Apr 24, 2018 #

5 PM

Running 6:40 intensity: (1:12 @1) + (5:28 @2) 1.45 km (4:36 / km) +18m 4:19 / km
ahr:120 max:133 shoes: Nike Zoom Fly

Warmup. Bit of light rain.

Running intervals 27:52 intensity: (4 @1) + (1:00 @2) + (8:17 @3) + (18:31 @4) 6.99 km (3:59 / km) +34m 3:53 / km
ahr:157 max:170 shoes: Nike Zoom Fly

6*1k along the beach road below accomodation. 1min rests. Felt pretty good and traffic didn’t get in way too much. Pace good.
C • Moving along pretty well 3

Running warm up/down 6:21 intensity: (18 @1) + (3:45 @2) + (2:18 @3) 0.99 km (6:26 / km) +72m 4:43 / km
ahr:130 max:145 shoes: Nike Zoom Fly

Sloooow jog back up hill.

Monday Apr 23, 2018 #

7 AM

Running 35:55 intensity: (4:04 @1) + (29:42 @2) + (2:09 @3) 6.55 km (5:29 / km) +110m 5:03 / km
ahr:121 max:141 shoes: Pegasus32 BlackWhite

SLow jog down hill and into Kona to prepare for day of driving. ANd back again. Got a little quicker / better on the way back.

Sunday Apr 22, 2018 #

10 AM

Running long 1:24:05 intensity: (7:54 @1) + (46:26 @2) + (29:45 @3) 12.44 km (6:46 / km) +588m 5:28 / km
ahr:127 max:147 shoes: Peregrine7

Most of the runs round our hood looked a little roady so looked for something different. A bit of googling and came up with Pu’u Wa’a Wa’a Cinder Cone State Park. It had what looked like a 10k loop round an old volcano (or cinder cone?) in it. Headed out in car and found right spot. A bit of research before started runnning as not much signage - just enough to know I was in right place. It was pretty clear it was gonna be uphill out and down hil back with this large green well grassed hill in front of me.
Track started as old bitumen road for first k or so before heading off through some forest, including lots of old lava flow sections.
Back onto another old road and heading up again. Road slowly got thinner and less used until it was a grassy track. Great view from top of lava flow sections and various features whose names I don’t know. Quite a few hikers out. Nice run and so different.
5 PM

Running 29:20 intensity: (1 @0) + (1:41 @1) + (17:22 @2) + (10:16 @3) 6.05 km (4:51 / km) +63m 4:37 / km
ahr:130 max:148 shoes: Pegasus32 BlackWhite

Didn’t really do enough this morning so rolled down hill and turned right into Kona. Made sure did 6k to get to 80 for the week. Cruise ship in the harbour was nice.

Saturday Apr 21, 2018 #

4 PM

Running 1:06:04 intensity: (4:12 @1) + (26:51 @2) + (35:01 @3) 13.14 km (5:02 / km) +189m 4:41 / km
ahr:132 max:150 shoes: Pegasus32 BlackWhite

AFter day of travel now in Kona. Accomodation with the Alllison clan. Did run down hill and turned right. Came back up hill and met shep and we went back down and turned left. Either way it was along road with a pedestrian/bike lane. Not most attractive but was noticeable how well drivers treated riders/runners in the lane. Very slow respectful driving past. A few stops for beach and fishing photos etc.

Thursday Apr 19, 2018 #

6 PM

Running warm up/down 11:39 intensity: (35 @1) + (10:40 @2) + (24 @3) 2.32 km (5:01 / km) +6m 4:58 / km
ahr:128 max:138 shoes: Nike Zoom Fly

Warm up jog to edge of Sheraton. As you do.

Running intervals 30:37 intensity: (10 @1) + (6:37 @2) + (4:36 @3) + (19:14 @4) 7.02 km (4:22 / km) +66m 4:10 / km
ahr:150 max:168 shoes: Nike Zoom Fly

Thought I could do a good interval between Brenneckes Beach (edge of Sheraton) and gates of GRand Hyatt. It was bike path material, not too much traffic and a basic up and over a hill run. Worked out well and I ended up doing 5 (1.2k effort) with 2min rest in between. Beautiful night with sun setting and I rattled along pretty well.

Running warm up/down 16:02 intensity: (4:54 @1) + (7:49 @2) + (3:19 @3) 2.3 km (6:58 / km)
ahr:122 max:141 shoes: Nike Zoom Fly

FInished at grand Hyatt end so longer jog home. Ended up a bit more on roads as it was basically dark.

Wednesday Apr 18, 2018 #

9 AM

Running 33:49 intensity: (8 @0) + (1:36 @1) + (18:33 @2) + (13:32 @3) 7.01 km (4:50 / km) +7m 4:48 / km
ahr:130 max:144 shoes: Pegasus32 BlackWhite

Morning run going the other direction to something called Sprouting Horn. It was sort of suburbs along road side. Sprouting Horn was this flat volcanic rock on edge of ocean where ther were a couple of holes that sprouted spray when a big wave came in. Bus loads of tourists. Felt pretty ordinary - hips and lower back stiff and sore. Sitting or bed last night?
6 PM

Running 1:02:41 intensity: (1:47 @1) + (47:04 @2) + (13:50 @3) 11.06 km (5:40 / km) +70m 5:30 / km
ahr:128 max:141 shoes: Pegasus32 BlackWhite

Everything felt better this arvo and headed out past Grand Hyatt again. Wanted to go as far as track went on map which managed to do. Although getting a bit dark so trip back was a bit speedier to ensure at least back to Hyatt before too dark. Track was pretty grown over.

Tuesday Apr 17, 2018 #

6 PM

Running 44:24 intensity: (12 @0) + (4:24 @1) + (39:34 @2) + (14 @3) 8.02 km (5:32 / km) +32m 5:26 / km
ahr:121 max:136 shoes: Pegasus32 BlackWhite

Left it a bit late and was getting dark. Did “usual” route making it to point beyond Hyatt before heading back. Legs tired but good.

Monday Apr 16, 2018 #

6 PM

Running warm up/down 15:01 intensity: (33 @1) + (7:03 @2) + (7:25 @3) 2.82 km (5:19 / km) +6m 5:16 / km
ahr:133 max:142 shoes: Nike Zoom Fly

Bit of an extended warm up trying to work out where to do intervals. Also I had time. The real disaster of this section of the run was getting sand and sea water on the Zoom FLys. Disaster.

Running intervals 20:11 intensity: (10 @1) + (15 @2) + (1:53 @3) + (17:53 @4) 5.11 km (3:57 / km) +43m 3:47 / km
ahr:159 max:171 shoes: Nike Zoom Fly

Mona Farrell between the end of the Sheraton PRecint and into the far end of the Grand Hyatt precinct. As you do. Felt pretty good and beautiful evening so pushed along well. 5.12k was good result for a section that had a hill and also a few slow downs to avoid tourist walkers. GRand Hyatt Kauai is amazing.

Running warm up/down 17:55 intensity: (3:22 @1) + (13:34 @2) + (59 @3) 2.78 km (6:27 / km) +2m 6:25 / km
ahr:121 max:139 shoes: Nike Zoom Fly

Jog back to accomodation as got dark. Tide had gone out far enough that managed to not get another wave in the Zoom Flys.

Sunday Apr 15, 2018 #

5 PM

Running 1:04:09 intensity: (3 @0) + (2:36 @1) + (39:24 @2) + (22:06 @3) 11.16 km (5:45 / km) +65m 5:35 / km
ahr:130 max:146 shoes: Pegasus32 BlackWhite

Run along the coast towards Lihue from accomodation. Managed to get onto path that went along the edge of the Hyatt hotel ‘compound’. Amazing. Then onto edge of Popoi Golf Course - a tad better than Capital where I play occasionally.
C • Rain 3

Saturday Apr 14, 2018 #

6 AM

Running warm up/down 13:44 intensity: (42 @1) + (6:57 @2) + (6:05 @3) 2.8 km (4:54 / km) +4m 4:52 / km
ahr:132 max:146 shoes: Nike VaporFly

Had trouble getting a park so warm up a bit less than ideal. Still not too bad and did some run through with Ken and Aston.
7 AM

Running race 37:05 intensity: (3 @1) + (15 @2) + (57 @3) + (35:50 @4) 9.94 km (3:44 / km) +63m 3:37 / km
ahr:162 max:167 shoes: Nike VaporFly

Australian Running Festival 10k. First run in the Vapor Flys. Very windy day. Started out just behind those with seeds and was probably 20m behind Aston. It was obvious immediately how bad wind was with big headwind into first turn. Tried to find a 3min40 approx rhythm and get used to shoes which felt good but different! Down and under COmmonwealth ave bridge and into super headwind. No shelter for me or turn taking as I was on my own. Hill jaunt past the Yacht Club I pushed up and turn around came fairly quickly. Did a quick km (3.32) back down hill past the yacht club and paid for it a bit in next k. Had some water at water stop and recovered a little. Pushed up and down Parliament House hill passing a guy but being passed by another.
37.05 quite ok and in many ways better than last years 36.41 on the flat boathouse course due to the wind and hills. Shoes good although probably need a few more races in them to get used to them.

Running warm up/down 19:52 intensity: (1:05 @1) + (18:47 @2) 3.26 km (6:06 / km) +24m 5:53 / km
ahr:122 max:133 shoes: Nike Pegasus Rainbow

Said hello to a few people and jogged back to car, changed shoes, jog back to loo and back to car.
6 PM

Running 21:49 intensity: (25 @1) + (18:15 @2) + (3:09 @3) 3.9 km (5:36 / km) +6m 5:33 / km
ahr:130 max:139 shoes: Pegasus32 BlackWhite

And 32 hours later I did another run on the same day. Needed to shake the legs out after long overnight flight. Beautiful location - saw a turtle and a seal on beach.

Friday Apr 13, 2018 #

8 AM

Cycling 45:01 intensity: (21:37 @1) + (23:24 @2) 17.37 km (2:35 / km) +128m 2:30 / km
ahr:107 max:130 shoes: Trek Domane 4.3

12 PM

Running 17:55 intensity: (1 @0) + (23 @1) + (4:34 @2) + (12:57 @3) 4.02 km (4:27 / km) +28m 4:18 / km
ahr:141 max:153 shoes: Nike Pegasus Rainbow

Shake the legs out with very short run from work.

Wednesday Apr 11, 2018 #

6 PM

Running intervals 51:35 intensity: (2 @0) + (29 @1) + (16:25 @2) + (25:33 @3) + (9:06 @4) 10.85 km (4:45 / km) +155m 4:26 / km
ahr:140 max:162 shoes: Nike Lunartempo2 Grey

Run home doing 3*1k at 3min40s pace with 2min rest. Felt pretty good and kept pace pretty well.

Tuesday Apr 10, 2018 #

11 AM

Running 35:13 intensity: (30 @1) + (10:12 @2) + (24:31 @3) 7.6 km (4:38 / km) +39m 4:31 / km
ahr:137 max:147 weight:76.7kg shoes: Nike Zoom Elite 9 Green

Recovery style lunchtime run. Nice day.

Monday Apr 9, 2018 #

8 AM

Cycling 40:00 [1]
weight:75.9kg shoes: Trek Domane 4.3

7 PM

Cycling 37:00 intensity: (28:44 @1) + (8:08 @2) + (8 @3) 12.62 km (2:56 / km) +147m 2:46 / km
ahr:100 max:121 shoes: Trek Domane 4.3

Dark
10 PM

Stretching & Exercises 20:00 [0]

Sunday Apr 8, 2018 #

9 AM

Running long 2:50:12 intensity: (1:25 @1) + (1:03:50 @2) + (1:36:39 @3) + (8:18 @4) 35.25 km (4:50 / km) +281m 4:39 / km
ahr:140 max:156 shoes: Pegasus32 BlackWhite

Thought I should try and do longer run as part of Stockholm training. Met Frogga whose marathon is next weekend. Last night was girls birthday party sleepover so was a bit tired and didn't get going till 10 basically once all the little princesses had been picked up by their parents. Breakfast was about 17 coffees.
Grant and I rolled down hill and out round west basin. Pretty cruisy pace with race analysis for GB marathon next week. Frogga peeled off at Commonwealth Ave bridge and then I did two laps of central basin. Was jammed with riders and walkers. Beautiful day. Then headed home to complete west basin loop and back up bike path. I was a little more stop start than I would like due to problems with my headphones. Using back up ones following putting my main headphones through washing machine - oops.
Good to get miles done and in the main felt very do-able.

Saturday Apr 7, 2018 #

2 PM

Running 51:57 intensity: (30 @1) + (10:08 @2) + (39:42 @3) + (1:37 @4) 10.02 km (5:11 / km) +220m 4:40 / km
ahr:141 max:157 shoes: Nike Pegasus Rainbow

Planning super long tomorrow so no session today. Hilly trail run including the crackenback. Felt ok.
10 PM

Stretching & Exercises 15:00 [0]

Friday Apr 6, 2018 #

8 AM

Cycling 40:00 [1]
shoes: Trek Domane 4.3

7 PM

Cycling 40:00 [1]
shoes: Trek Domane 4.3

Thursday Apr 5, 2018 #

1 PM

Running intervals 38:41 intensity: (1 @0) + (19 @1) + (5:27 @2) + (22:08 @3) + (10:46 @4) 8.45 km (4:35 / km) +76m 4:23 / km
ahr:145 max:165 shoes: Nike Lunartempo2 Grey

Limited time but managed to squeeze in 10 * 1 min on 1 min off from car service place. Went to very old stomping ground of Woden Cemetery. Used to run here with the Quayle's squad many moons ago. Went round the cemetery doing the 10 * 1s. Felt ok although all a bit rushed.

Wednesday Apr 4, 2018 #

10 AM

Cycling 30:01 intensity: (21:10 @1) + (8:49 @2) + (2 @3) 11.82 km (2:32 / km) +79m 2:27 / km
ahr:102 max:125 shoes: Trek Domane 4.3

RTW
7 PM

Running 57:27 intensity: (1:04 @1) + (28:03 @2) + (28:20 @3) 11.6 km (4:57 / km) +186m 4:35 / km
ahr:134 max:153 shoes: Nike Pegasus Rainbow

Run home in dark. Bumped into spottage on his ride home. Legs felt pretty good.

Tuesday Apr 3, 2018 #

12 PM

Running warm up/down 4:37 intensity: (10 @1) + (3:01 @2) + (1:26 @3) 0.88 km (5:16 / km) +20m 4:43 / km
ahr:128 max:142 shoes: Peregrine7

Late for warm up for Run up.

Running race 13:32 intensity: (12 @1) + (8 @2) + (31 @3) + (12:41 @4) 2.26 km (6:00 / km) +233m 3:57 / km
ahr:162 max:170 weight:77.1kg shoes: Peregrine7

Mt Ainslie Run up. Not a big field. Set off just ahead of Aston who passed me before flat track section. He slowly pulled away. I kept reasonable rhythm although felt pretty awful on the stairs. A few seconds faster than a month ago.

Running 14:25 intensity: (1 @1) + (14:09 @2) + (15 @3) 2.35 km (6:08 / km)
ahr:124 max:137

Run back down the hill w Aston and Julie Q.

Monday Apr 2, 2018 #

7 AM

Running 20:23 intensity: (1:05 @1) + (18:18 @2) + (1:00 @3) 3.74 km (5:27 / km) +61m 5:02 / km
ahr:126 max:137 shoes: Nike Pegasus Rainbow

Blobby slow run down to aths track from Mum and Dads and back before a day of driving. Tired legs. Very tired.

Sunday Apr 1, 2018 #

7 AM

Running long 2:14:04 intensity: (8:50 @1) + (1:49:21 @2) + (15:53 @3) 20.6 km (6:31 / km) +329m 6:02 / km
ahr:124 max:148 shoes: Peregrine7

Longer run from Mum and Dads down the Goldfields track all the way to Hepburn footy ground. Then back up Vincent Street to home. Legs very tired and not much enthusiasm so it was very much a slow plod. Beautiful day.

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