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Training Log Archive: acejase

In the 31 days ending Jul 31, 2006:

activity

time

miles

Running

21:23:09

146.27

(8:46)

235.4

(5:27)

Cycling

6:33:00

Orienteering

1:48:34

11.37

(9:33)

18.3

(5:56)

25 /

25c

100%

Total

29:44:43

157.64

253.7

25 /

25c

100%

averages - sleep:8.5 weight:83.7kg

2:09

0:00

» now

Monday Jul 31, 2006 #

Running 42:02 [3] 7.0 km (6:00 / km)
ahr:143 shoes: Asics Kayano

cook blob. massive turnout - pippa, andy, nat, stace, bber and EMILY! massive.

Sunday Jul 30, 2006 #

Running long 1:52:02 [3] 22.0 km (5:06 / km)
ahr:147 max:166 shoes: Asics Kayano

Long run from Canberra Grammar rowing shed (finish of Triple Tri). First 75mins with Candyman and the rest with the Captain. no blood though. pleasant enough - very flat and a bit bored by the end.

C • Captain 1

Saturday Jul 29, 2006 #

Running hills 1:05:03 [5] 12.0 km (5:25 / km)
ahr:144 max:176 shoes: Asics Kayano

Did the Crackenback with Hoggster. Crack-en-back is rolling, steep hills on belconnen side of Black Mtn and is so entitled because sometimes you crack and go back home. Did the Crackenback as a surge/interval (9.58, hr avg 171, max 176) and also from Coulter Dve underpass to top of Aranda Hill (4.11, 170/175). Hard work but good. Shins a bit sore - presumably from bike-path intervals on Thursday. Gave them a 1 min massage in the evening so that should fix em up.

Friday Jul 28, 2006 #

Running 47:01 [3] 9.0 km (5:13 / km)
ahr:135 max:153 shoes: Asics Kayano

run in to work.

Thursday Jul 27, 2006 #

Running warm up/down 24:00 [3] 4.0 km (6:00 / km)
shoes: Asics Kayano

warmup / down from ints. had to stop in warm up so Hoggster could drop a few mates at the pool.

Running intervals 25:09 [5] 6.5 km (3:52 / km)
ahr:169 max:177 weight:82.5kg shoes: Asics Kayano

intervals with South Oval group. Group was guys like Marty Dent so I was running on my own although there was doubling-back a fair bit. 10 * 90s on, 60s off. Legs felt empty and slow - that feelign you get after a rest day except heaps worse. probably b/c I've had about 6 rest days in the last week!

Wednesday Jul 26, 2006 #

Note
weight:82.5kg (rest day)

busy day so rest day on training front.

Tuesday Jul 25, 2006 #

Running 41:30 [3] 7.0 km (5:56 / km)
ahr:122 max:149 shoes: Asics Kayano

easy run round cook & aranda with nat, stace & pippa while andy & gareth did ds hills. Plan is for rest day tomorrow (mainly due to work/life committments) and then back in to intensity with intervals on Thursday.

Monday Jul 24, 2006 #

Cycling 24:00 [3]

rode to work in rain. my office is now a poor imitation of a swedish drying room.

Cycling 29:00 [3]

rode home. still raining.

Running 46:30 [3] 7.6 km (6:07 / km)
ahr:140 max:197 weight:83kg shoes: Asics Kayano

1st run back. cook blob with stace, andy & pippa. no bazorak. had a bit of a stomach ache but dont think it was related to illness. felt fine - fresh legs (although not as fresh as staces appeared to be).

Sunday Jul 23, 2006 #

Note
slept:10.0 weight:83kg (sick)

feeling better again although still a little crook in the guts. almost ran today so should be right for cook blob run tomorrow.

Saturday Jul 22, 2006 #

Note
slept:11.0 (sick)

feeling better today and planned to run in the arvo. However then did some gardening (dug a hole) and desperately needed a lie down so the run became a 30min walk up Mt Painter.

C • Dug a hole 8

Friday Jul 21, 2006 #

Note
(sick)

back at work but just want to nap and certainly dont want to eat anything.

Thursday Jul 20, 2006 #

Note
(sick)

didnt sleep for hot-and-cold sweats. some wicked dreams about le tour! dont think i'm too bad but dont feel flash.

C • le tour 3

Wednesday Jul 19, 2006 #

Orienteering 1:10:26 [3] * 13.5 km (5:13 / km)
ahr:149 max:163 spiked:14/14c weight:83.5kg shoes: Asics Kayano

Ran over to Commonwealth Park event, did Window-O and ran back again. Not all 70mins were O but I couldnt be bothered breaking down the AP log entries. Was a bit flat and ran pretty slow but window -O was good fun.

Cycling 53:00 [3]

ride to-and-from work.

Tuesday Jul 18, 2006 #

Running warm up/down 18:07 [3] 3.5 km (5:11 / km)
ahr:129 max:155 shoes: Nike Air Persus

warm up for ints

Running intervals 21:41 [5] 5.5 km (3:57 / km)
ahr:168 max:175 shoes: Nike Air Persus

Aranda Oval surge/floats solo. hoggster and pippa came by for warm down which was good. Felt a bit in control i.e. didnt push as hard on this session as previous weeks. felt good though.
Laps:
99(146/166), 99(166/171), 101(169/173), 101(170/172), 102(169/173), 102(169/172), 102(170/174), 102(172/175)
Floats:
63(164/166), 58(170/172), 61(170/172), 60(171/174), 64(170/173), 60(171/173), 60(172/173), 59(173/175)

Running warm up/down 21:05 [3] 3.0 km (7:02 / km)
ahr:133 max:155 shoes: Nike Air Persus

warm down through aranda with hoggster and mad-Pippa. My Nike Air Persus seem to have developed same squeak (i.e. burst air pod) as last ones did. Do you think I'd get a replacement pair as I did for the last ones after 700k? hmmm probably not.

Note

Nat told a few of us the other day that a 600ml coke has the same amount of sugar as 9 tim tams. I thought this would help me to reduce coke consumption however today I drank 9 tim tams. and it was good.

C • coke 2

Monday Jul 17, 2006 #

Running 48:11 [3] 8.0 km (6:01 / km)
ahr:135 max:255 weight:84kg shoes: Asics Kayano

run to work. back pack very full!

Sunday Jul 16, 2006 #

Running warm up/down 10:30 [3] 2.0 km (5:15 / km)
ahr:134 max:155 slept:7.0 shoes: Nike Air Persus

warm up for X-C. Actually there early enough to do a w-up!

Running race 19:23 [5] 5.0 km (3:53 / km)
ahr:172 max:178 shoes: Asics Racing Flats

Black Mtn Peninsula X-C. Did the 5k instead of 10miles as wanted to have faster hit out. Most did 10miles though so i lined up for 5k with the under10s and over70s and as a consequence it was really a time trial with noone near me after 1st 100m. Didnt feel great but pushed hard but not crazy hard. I looked up my times on the ACT XC Club database and I havent run a 5k that fast since early 1999 when I was doing 17mins. Pleased to break 20 easily.
3 laps - 6.17(166/176), 6.29(175/177), 6.36(175/178)

C • nice work Jase, have to be pre... 4

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
ahr:137 max:152 shoes: Nike Air Persus

warm down

Saturday Jul 15, 2006 #

Running long 2:06:20 [3] 18.1 km (6:59 / km)
ahr:135 max:168 weight:84.5kg shoes: Asics Kayano

long run solo. Mt.painter, tracks through paddocks behind Mt Painter, up-and-over Black Mtn and Aranda Hill.

C • Good on ya Jase, cbfness must ... 1

Friday Jul 14, 2006 #

Running 37:02 [3] 7.0 km (5:17 / km)
ahr:132 weight:85kg shoes: Asics Kayano

easy run round aranda in the dark. note weight up - 1 night on the choccy bullets watching le tour and weight balloons. great.

Thursday Jul 13, 2006 #

Note
weight:84kg (rest day)

scheduled rest day. need it after le tour watching!

Wednesday Jul 12, 2006 #

Running 1:07:05 [3] 12.0 km (5:35 / km)
ahr:135 max:149 shoes: Asics Kayano

easy lunch time run solo. Sullivans Creek - 2 bridges. bit windy and bit stiff from hills.

Cycling 53:00 [3]

ride to-from work. bit sluggish on way home.

Tuesday Jul 11, 2006 #

Running warm up/down 14:05 [3] 3.0 km (4:42 / km)
ahr:152 max:171 weight:84kg shoes: Asics Kayano

warm up with scotty & hoggster for hills.

C • was it raining on DS hill? 2

Running hills 22:05 [5] 5.0 km (4:25 / km)
ahr:156 max:178 shoes: Asics Kayano

8*DS hills with Andy&scotty. Went to top -1 light post when had been going to -2 in previous weeks. Mucked up length of 1st one so short. Pushed hard on last to stay with scotty.
Hills(avgHR/Max):
59(131/162), 75(147/162), 75(156/171), 73(154/173), 74(156/173), 77(160/173), 76(160/172), 69(162/178)
Recovery:
103(145/163), 89(154/167), 92(156/171), 86(159/173), 80(165/173), 93(160/174), 85(162/173), 113(162/178)

Running warm up/down 12:41 [3] 2.0 km (6:21 / km)
ahr:131 max:141 shoes: Asics Kayano

warm down crawl.

Monday Jul 10, 2006 #

Cycling 53:00 [3]

ride toandfrom work. for some bizarre reason I have signed up to Fergs team for the 24hr-formerly-known-as-the-Mont MTB race. I dont even like mountain biking. anyway I guess this means there will be a bit of MTB training in September.

C • Frozen beer 3

Running 45:41 [3] 8.0 km (5:43 / km)
ahr:134 max:177 shoes: Asics Kayano

Bazorak blob run. Nat, Pippa, andy, bazorak & stace. pippa was out of control (see Bazoraks APlog). I felt a bit sluggish.

C • Doggies 2

Sunday Jul 9, 2006 #

Running long 2:09:00 [3] 25.0 km (5:10 / km)
ahr:145 max:173 slept:6.0 shoes: Asics Kayano

Long run mostly with Hoggster (Nat & Stace at start). Up over Ainslie, Majura pines, majura then ran to Dicko for coffee. Last 10 mins or so went a bit harder along Antill St. Felt pretty comfortable which is unsettling ;-). Bacon & egg toasted sanger at coffee shop was a dissapointment but coffee hts (for residents of Turdner that means hit-the-spot). Felt keen running, as I did yesterday, so would suggest cbfness has been defeated by the rest week.

C • Turner 4

Saturday Jul 8, 2006 #

Running 21:00 [3] 4.0 km (5:15 / km)
shoes: Brooks Tractor

warm up and down for O

Orienteering race 38:08 [5] *** 4.8 km (7:57 / km)
ahr:158 max:171 spiked:11/11c weight:84kg

O at MtAinslie. Long Orange course was truly Orange (i.e. not Red). Lots of big hills running up and down side of and crossing Hacket Hill numeri times. Bit bored in middle but started to increase intensity as course ended.

Friday Jul 7, 2006 #

Cycling 1:15:00 [3]

cycling to-and-from work from car-service land.

Thursday Jul 6, 2006 #

Note
weight:84kg (rest day)

still 84kgs so might've established a new "lower" ground on the weight front.

Wednesday Jul 5, 2006 #

Running 44:40 [3] 9.0 km (4:58 / km)
ahr:140 max:153 shoes: Asics Kayano

lunch time run with Paddy Kluth. ANU and the edge of the lake.

Cycling 53:00 [3]

ride to and from work.

Tuesday Jul 4, 2006 #

Running 50:11 [3] 8.0 km (6:16 / km)
ahr:126 max:148 weight:84kg shoes: Asics Kayano

easy run round aranda while Hoggster did walu hills. cbf-ness still present. easy week and might have to plan for a bit of training variety.

C • CBF? 4

Monday Jul 3, 2006 #

Running 47:05 [3] 7.4 km (6:22 / km)
ahr:123 max:146 shoes: Asics Kayano

bazorak screamer with ds, hoggster, nat and red-card. feeling ok. no ankle soreness.

Cycling 53:00 [3]

ride to and from work. bit of super-commuting on the way home.

Sunday Jul 2, 2006 #

Note
weight:83.5kg (rest day)

shouldve/couldve done a short run but was busy and it was cold and i was sore and tired and well today was a rest day! also weight slightly down after half. that was at start of the day - 2 beers, truckload of cheezles, a choc-caramel muffin and some fudge shoud've fixed that! oh also a bit of rehydration.

Saturday Jul 1, 2006 #

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Brooks Tractor

warm up for arf. no suprises running late and after brief test running with ankle brace decided to ditch it and tape.

C • Where's your comments for the actual race??? 2

Running race (Googong Half Marathon) 1:39:41 [5] 21.1 km (4:43 / km)
ahr:176 max:167 shoes: Brooks Tractor

Googong off-road half. really good run. 1.1k loop at start then 10k out and back over 5 good hills (10 hills in total). Started out at good pace trying to go with a bunch that was a bit too quick for me. I stayed with them for 1st 3k which was good as we were running into wind and by the time I dropped off them it was a bit more sheltered. Tried to conserve up the hills, i.e. no lactic, push along the flats and stride out down the hills. Seeemd to race most of it with 2 guys who were doing the opposite of me i.e. pushing up hills. Seemed easier to run than flat half a month ago with hills to think about and count. Time was 5mins slower than flat half which is pretty good seeing it was prob 500m more climb. Ankle very sore for 1st time in ages - running fast up and down hills was pushing some of my ligaments to their limits. Also turned the tables on MissJones and her bunionised foot.

out (11.1k?) 52.02 166 avg/ 172max
back (10k?) 47.39 168/176

C • no excuses 2

Running warm up/down 9:19 [3] 1.2 km (7:46 / km)
shoes: Brooks Tractor

warm down crawl.

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