Training Log Archive: acejaseIn the 31 days ending May 31, 2007:
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Thursday May 31, 2007 #
Running hills 18:00 [5] 3.0 km (6:00 / km)
max:175 shoes: Brooks Adreneline
4*aranda rollercoaster with Hoggster & Pippa. Felt good to be doing some "real" training. Hills were tough after not doing much for a while. Was going to do 5 but went lactic in last one and Hoggster suggested it was time to leave.
2.21(144/168), 2.26(155/170), 2.31(158/171), 2.26(159/174)
2.21(144/168), 2.26(155/170), 2.31(158/171), 2.26(159/174)
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
ahr:144 shoes: Brooks Adreneline
running to and from aranda hills.
Wednesday May 30, 2007 #
Note
weight:83.5kg
work enforced rest day. no time.
Tuesday May 29, 2007 #
Cycling 53:00 [3]
bit nippy. had updated my ipod on weekend with new stuff so enjoyed that.
Running 31:16 [3] 6.0 km (5:13 / km)
ahr:116 shoes: Brooks Adreneline
Went to do DS Hills but found glutes and hammys still recovering from yesterdays massage so decided just an easy run and lots of stretching.
Monday May 28, 2007 #
Running 44:09 [3] 9.0 km (4:54 / km)
ahr:129 max:151 shoes: Brooks Adreneline
More traditional Blob route as I was on cooking duties and had to get home. Hoggster was pumped after a good weekend of house negotiations and me and the dees just hung on. I had a massage earlier in the day and hip etc felt a lot better.
Sunday May 27, 2007 #
Running 52:30 [3] 10.0 km (5:15 / km)
ahr:125 max:148 shoes: Brooks Adreneline
Set out to do a long run of 90mins or so but it didnt work out. My left glute and hip and hammy all werent working properly - tight and causing nerve pain I was again running like a slow version of Hugh Moore. Stopped and stretched quite a few times but couldnt get things back in order so just hugh moored my way back along the summertime blob course to home. I figure it will be fine by tomorrow but annoying today. will have to stretch and massage.
Of course went to the footy today in Canberra. Unfortunately the dogs didnt turn up as pumped as me. Swans were too tough, ran too hard and just too good. Was great to go to the footy locally though and see a full house at Manuka. It was obvious at half time we were going to lose so I spent the rest of the game trying to get some energy out with ridiculous bazorak-like supporting of Aka ("Aka for PM" was my main call). The most enjoyable loss I think I've ever been too.
Of course went to the footy today in Canberra. Unfortunately the dogs didnt turn up as pumped as me. Swans were too tough, ran too hard and just too good. Was great to go to the footy locally though and see a full house at Manuka. It was obvious at half time we were going to lose so I spent the rest of the game trying to get some energy out with ridiculous bazorak-like supporting of Aka ("Aka for PM" was my main call). The most enjoyable loss I think I've ever been too.
Saturday May 26, 2007 #
Orienteering race (ACT Sprint Champs) 18:21 [5] * 3.1 km (5:55 / km)
ahr:145 spiked:13/17c shoes: Nike Air Zoom Elite
As is the way with SprintO I tried to go as hard as possible. Probably ran a bit to close to the edge and reckon I got 4 of the route choices wrong. I suppose lost 1min in total as a result. No difficulties finding them, helped by having run plenty of races before on ANU and worked on campus for 18months or so. Sledged LazyDave at the start to fire him up. Dunno whether it helped him but he beat me.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Air Zoom Elite
warms ups and downs. didnt stretch afterwards, just got straight into the car.
Friday May 25, 2007 #
Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Brooks Adreneline
into work with Hoggster, same as last week. Cinnamon Toast not extraordinary this week - just good. As Hoggster put it "they haven't got the balance between butter and sugar quite right this week".
Thursday May 24, 2007 #
Note
weight:83kg (rest day)
Wednesday May 23, 2007 #
Running 52:18 [3] 10.0 km (5:14 / km)
shoes: Brooks Adreneline
Lunchtime run with Hoggster - same as last week. Due to a clothing miscalculation Hoggster was planning to free-ball at work in the afternoon which will be a thrill for the ladies of ANU.
Cycling 53:00 [3]
bloody cold today so I slapped on my full winter kit - winter gloves, thermal, sleeves, wind stopper, the works. 10mins out of home I was sweating like a pig. *sigh*
Tuesday May 22, 2007 #
Cycling 53:00 [3]
No running. had planned DS Hills but got stuck at work till 8. Hardly Liggo but enough to mean no running for me.
Monday May 21, 2007 #
Cycling 1:30:00 [3]
weight:83kg
Morning ride to work via a lap of the lake. cold when i started but worked up a sweat by the end.
Running 47:26 [3] 9.0 km (5:16 / km)
ahr:125 shoes: Brooks Adreneline
Cook Blob, and a good one. Good turn out of Hoggster, Stace & Walders. Stace had embarked on the sincerest form of flattery by buying an almost identical top to my David Beckham-one, consequently we looked quite the couple! We ran the stace-hoggster invented 'Chaser Special' along Belco Way to Weetangerra and through the straights of the 'tang to the top of Cook. Was a good winter run - well lit bike path followed by the nice wide car-less streets of the 'tang. Walders started to crack up after we passed the home of the hoggsters youth, complaing of a stictch, sore ITB & knee. I guess 40mins is a fair way for only your 4th run of the year.
Sunday May 20, 2007 #
Running 1:27:18 [3] 16.0 km (5:27 / km)
ahr:138 max:161 weight:83.5kg shoes: Brooks Adreneline
Hoggster with a cold, most o-ers at NOL and Devil still away meant it was time for a solo-long run. From home up Mt Painter, down through the tracks in the paddocks, rani road, the crackenback, coulter drive and home beside Barry Drive. CBF first 30mins but then picked up to quite enjoyable. Spent the arvo trying to make my computer wireless to the net (successful) and then the evening watching the Dogs replay on Foxtel (also successful). Woof Woof.
Saturday May 19, 2007 #
Running 27:09 [3] 5.0 km (5:26 / km)
ahr:129 max:152 shoes: Brooks Adreneline
Ahhh isnt it great to have the weekend to do a run in the daylight....... then why do I spend all arvo stuffing round on the computer and buying bits for computer only to just squeeze in 25mins in the dark? Oh well at least I got out. Dragged Dave up and over aranda Hill. The Searlo running regime of Januray-February is long gone.
Friday May 18, 2007 #
Running 43:00 [3] 9.0 km (4:47 / km)
ahr:139 max:159 shoes: Brooks Adreneline
Too wet for Pete so run in to work with Hoggster who was somewhat sleep deprived. Running felt almost back to normal. Was nice to run in the rain - been coming down here since about 11pm last night. Highlight of the run was cinammon toast and coffee at Vanilla Bean. The coffee was reasonable but Hoggster's request for cinammon toast to be on turkish bread paid dividends. It was extraordinary - I would take a bite and then hurry the eating so I could have another bite.
Thursday May 17, 2007 #
Note
weight:84kg (rest day)
my weight seems to have gone back up and I dunno why. Maybe coz I havent done regular long runs for a few weeks. Bugger.
Wednesday May 16, 2007 #
Running 54:04 [3] 10.0 km (5:24 / km)
ahr:141 max:160 shoes: Brooks Adreneline
Lunchtime run round Botanic gardens and Little Black mtn with Hoggster. We discussed Voice of the Forest plans for JWOC. Hoggsters ideas were all about how the army of computer nerds we have in the team are setting up the servers, how oeradio speaker works and hosting audio (whatever that means). I wanted to talk about what t-shirts the team would get.
As far as the run was concerned well my hamstrings are as tight as *insert name of tightest orienteer you know here* and I'm still running like a slow version of Hugh Moore.
As far as the run was concerned well my hamstrings are as tight as *insert name of tightest orienteer you know here* and I'm still running like a slow version of Hugh Moore.
Cycling 53:00 [3]
powered home in the super-dark. At 1 point I thought there was a train coming but then realised the Gungahlin Drive Extension was open. No trains in Canberra thank you very much.
Tuesday May 15, 2007 #
Cycling 1:15:00 [3]
Cycling to and from car servicing in woden. Bit weary still.
Monday May 14, 2007 #
Cycling 53:00 [3]
very slow cycling.
Running 28:25 [3] 4.0 km (7:06 / km)
ahr:122 max:137 slept:4.0 shoes: Brooks Adreneline
A very slow Cook Blob of just me and Hoggster. I felt sort of ok with not as much stiffness as expected however my L hip and L hammy really werent working properly. I think my running style resembled Hugh Moores (except slower).
Sunday May 13, 2007 #
Running race (Canberra Half Marathon) 1:26:53 [5] 21.1 km (4:07 / km)
ahr:170 max:182 weight:84kg shoes: Nike Air Zoom Elite
Canberra Half - 3rd year in a row for me. Wasnt really sure how I'd go - 4 weeks since the marathon and felt awful at last weeks XC but really good at ints with Hoggster on Tuesday.
Started up the front with Scotty and hat man (one of those blokes you know, you can say about what time he'd run and his pbs but dont actually know his name). Had trouble settling into a rhythm with 1st 2ks a bit quick and felt quick. Tried to slow it down a bit but was running with hat man who was travelling pretty well and cracking a few gags. Got into a good rhythm through yarralumla and scrivener dam with the plan to try and kick it down at 11k mark. didnt know if I'd be able to as had been travelling faster than planned.
Hit 11k and took off like a scalded cat. Passed hat man who had got ahead on the hill out of scrivener. Had a bit of a runners high through the museum catching people and passing them trying to ignore the concern I was going too quick. Cracker short marked K at 13k gave me a real good split. Stopped passing people round Comm Ave Bridge before the out and back section (about 16k) and just tried to hang on to Blackmore vitamins guy who was about 30m ahead of me. Held on well with a bit of slowness at 17.5k when I had a gel and water. Realised at 20k I might break 87 so pushed it out home. Really pleased with my time - a PB over Noosa last year of about 1min30s.
Had nerve pain in my butt for most of the run and bad now - stretching and massage needed!
Splits(hr avg ):
4.05(157), 3.54 (167), 4.12(166), 4.04(166), 4.18(168) 5k 20.35
4.01(167), 4.16(169), 4.13(169), 4.13(168), 4.10(169) 5k 20.56, 10k 41.31
4.14(169), 4.01(171), 4.05(171), 3.44(173), 4.07(173) 5k 20.14
4.03(173), 4.08(173), 4.16(173), 4.06(174), 4.14(175) 5k 20.49 10k 41.03
3.57(177), .21(181)
Started up the front with Scotty and hat man (one of those blokes you know, you can say about what time he'd run and his pbs but dont actually know his name). Had trouble settling into a rhythm with 1st 2ks a bit quick and felt quick. Tried to slow it down a bit but was running with hat man who was travelling pretty well and cracking a few gags. Got into a good rhythm through yarralumla and scrivener dam with the plan to try and kick it down at 11k mark. didnt know if I'd be able to as had been travelling faster than planned.
Hit 11k and took off like a scalded cat. Passed hat man who had got ahead on the hill out of scrivener. Had a bit of a runners high through the museum catching people and passing them trying to ignore the concern I was going too quick. Cracker short marked K at 13k gave me a real good split. Stopped passing people round Comm Ave Bridge before the out and back section (about 16k) and just tried to hang on to Blackmore vitamins guy who was about 30m ahead of me. Held on well with a bit of slowness at 17.5k when I had a gel and water. Realised at 20k I might break 87 so pushed it out home. Really pleased with my time - a PB over Noosa last year of about 1min30s.
Had nerve pain in my butt for most of the run and bad now - stretching and massage needed!
Splits(hr avg ):
4.05(157), 3.54 (167), 4.12(166), 4.04(166), 4.18(168) 5k 20.35
4.01(167), 4.16(169), 4.13(169), 4.13(168), 4.10(169) 5k 20.56, 10k 41.31
4.14(169), 4.01(171), 4.05(171), 3.44(173), 4.07(173) 5k 20.14
4.03(173), 4.08(173), 4.16(173), 4.06(174), 4.14(175) 5k 20.49 10k 41.03
3.57(177), .21(181)
C • Wow! 9
Saturday May 12, 2007 #
Running 42:28 [3] 7.0 km (6:04 / km)
ahr:136 max:158 shoes: Brooks Adreneline
Easy concrete path-bastard variation loop with stace, andy & pippa. pippas form very inconsistent.
Friday May 11, 2007 #
Running 23:15 [3] 4.0 km (5:49 / km)
ahr:121 max:141 shoes: Brooks Adreneline
a few morning run thrus at aranda oval. felt pretty stiff and sluggish. some stretching would not go astray.
Thursday May 10, 2007 #
Running 41:11 [3] 7.0 km (5:53 / km)
ahr:131 max:149 shoes: Nike Air Persies3
early morning reverse classic. bit nipply. nothing of note to report about this run. could've done with a bit more sleep.
Wednesday May 9, 2007 #
Note
(rest day)
rest day in honour of yesterday being 1 year of me writing my trog on AP. Let the people rejoice.
Cycling 53:00 [3]
Tuesday May 8, 2007 #
Running warm up/down 35:00 [3] 5.0 km (7:00 / km)
shoes: Nike Air Persies3
run to aranda ovals, around a bit and then back along barada. we started out to do DS Hills but when we got to Aranda Ovals the lights on "our " oval with noone training on the oval. We could only assume that it was our destiny to do Aranda Ovals, so we fufilled our destiny.
Running intervals 20:00 [5] 4.5 km (4:27 / km)
shoes: Nike Air Persies3
Aranda Ovals in a new cunning fashion to allow Hoggster and I to run together. Hoggster did 8 while I joined him on his laps 1,2, 4,5,7 & 8, thus doing 6. As a result I did each lap faster than ever done before (at Hoggster pace). Felt pretty good so hopefully Saturday was what I needed to start to feel better. Laps:
97 (132/161), 92 (163/171), 91(151/170), 92(167/174), 90(156/171), 87(168/170)
97 (132/161), 92 (163/171), 91(151/170), 92(167/174), 90(156/171), 87(168/170)
Monday May 7, 2007 #
Note
(rest day)
Work induced rest day. Approx. 8.5hrs in the car for a 6 hour seminar. Bloody tight-ar$ community sector.
Sunday May 6, 2007 #
Orienteering 1:22:10 [4] **** 8.2 km (10:01 / km)
ahr:162 max:175 spiked:7/16c shoes: Brooks Tractor
OY at Sandhills. Ran course 2 as didnt think my motivation would extend to the 12k Course 1. This was a wise move. Course was very criss crossy (Dwayne Bagere would've gone nuts) over the top and side of the main Birkenburn Hill. Quite rocky under foot. I made many mistakes approaching controls having real difficulty relating the detail on the map to that in the terrain. Physically I felt really good - strongest through the terrain I have felt for a long time. As a cosnequence I quite enjoyed it despite my myriad of mistakes and the course going up and over the same steep adn rocky gullies over and over. Classic Canberra Day.
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Brooks Adreneline
Warm up and down including running 1.5k to the start with Scotty. Good to catch up. he chastised me for doing Course 2 but I notice he DNFed Course 1 so I rest my case.
Note
Spent half the course thinking of the Gunna Doo Bakery in Bungendore and stopping there afterwards. You cant think of the Gunna Doo without thinking of RobWalt so i had planned to order a pie and ice coffee Big M as he would have done. Once there I did indeed order the pie but for beverage went for the 'Mocha' 600ml Big M. I was concerned I was going against Rob's Gunna Doo traditions but I know he knows I'm a sucker for a gimmicky new looking thing so feel he would have been happy with that.
For Rob's info the gunna Doo has gone a bit upmarket. There were about 6 teenage girls in fancy uniforms working behind the counter and all these fancy cakes that I dont reckon used to be there. Bloody toffs. (I had a mini blueberry cheese cake).
For Rob's info the gunna Doo has gone a bit upmarket. There were about 6 teenage girls in fancy uniforms working behind the counter and all these fancy cakes that I dont reckon used to be there. Bloody toffs. (I had a mini blueberry cheese cake).
Saturday May 5, 2007 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Nike Air Zoom Elite
felt ok in wup.
Running race 24:06 [5] 6.0 km (4:01 / km)
ahr:174 max:180 weight:82.5kg shoes: Nike Air Zoom Elite
XC at Campbell Pk. Wasnt good. thought I should do a race pre-Half Mara next weekend and as a result I'm not going to be too worried what I do in Half Mara. Felt Ok for 1st 2k or so but noticed my HR was higher than I would expect - say mid170s when for the pace I was doing I would expect mid 160s. Felt progressively worse from there - just no speed or speed-endurance in my legs. Course was virtually all uphill on way out. Felt dead in the legs at the end, swimming in lactic. Its hard to understand really - marathon was 3 weeks ago and really have felt better this week. Maybe also in the 2 weeks before marathon I didnt do too much training and not too much since so perhaps that is contributing.
Way out: 12.22 (171/179)
Back: 11.43 (177/180)
Way out: 12.22 (171/179)
Back: 11.43 (177/180)
Friday May 4, 2007 #
Cycling 1:00:00 [3]
Noone up for Tour de Pete this morning other than me so slept in a little and did a lap of the lake essentially. ended lap by riding up through Yarralumla to Deakin where I have stumbled across a coffee shop I like. I think its called Double Shot Espresso Bar and makes coffee I like. Been there 3-4 times now and consistently good coffee. Have also met Alan the barista and owner and he seems very nice.
Note
I think I may have broken my intensive fuit reigime. I know everyone reading my trog is dying to know ;). Anyway Belinda pointed out that on Wednesday night when we were riding home I sai dI needed to have some fruit that night coz I hadnt during the day and well she pointed out this morning that she didnt think I did have fruit that night. And seeing I cant recall having fruit on wednesday it suggests the run is broken. None-the-less the resolution served its purpose adn I am now a very regular fruit eater.
Thursday May 3, 2007 #
Running 41:27 [3] 8.0 km (5:11 / km)
ahr:137 max:159 shoes: Brooks Adreneline
easy morning run with the Hoggster & Pippa doing a reverse classic. Was planned for intervals however when I made sookie comments about cbf doing ints Hoggster, instead of his usual rebuff, replied with he didnt give a stuff. So obv I blame him for wimping out of ints.
Nice morning though - not too cold.
Nice morning though - not too cold.
Wednesday May 2, 2007 #
Cycling 53:00 [3]
weight:83kg
Tuesday May 1, 2007 #
Cycling 53:00 [3]
really back on the bike now.
Running 23:00 [3] 4.0 km (5:45 / km)
shoes: Brooks Adreneline
around aranda ovals as wup and back through bandjalong (?) to home.
Running hills 25:00 [5] 5.0 km (5:00 / km)
shoes: Brooks Adreneline
8*DS Hills. By myself as Hoggster adjusts to life with Ella. Might need to do a few morning sessions to be able to stick with my training partner - we'll see, early days.
Good session. I think I often get a bit mentally weak when doing these sessions by myself => do 6 instead of 8 or short hills or slowly. THis time knuckled down despite still feeling my legs from weekend. Good solid hills. Hills:
1.19(132/161), 1.19(137/163), 1.16(143/166), 1.17(143/166)1.19(142/164), 1.17(143/165), 1.19(141/164), 1.15(145/167)
Good session. I think I often get a bit mentally weak when doing these sessions by myself => do 6 instead of 8 or short hills or slowly. THis time knuckled down despite still feeling my legs from weekend. Good solid hills. Hills:
1.19(132/161), 1.19(137/163), 1.16(143/166), 1.17(143/166)1.19(142/164), 1.17(143/165), 1.19(141/164), 1.15(145/167)