Training Log Archive: acejaseIn the 31 days ending Jul 31, 2007:
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Tuesday Jul 31, 2007 #
Cycling 53:00 [3]
commuting.
Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Brooks Adreneline
usual warms ups and downs before & after hills with stace.
Running hills 25:00 [5] 6.0 km (4:10 / km)
shoes: Brooks Adreneline
8*DS Hills. Felt lot better than alst week and times showed it - all about 5-7s faster than last week. HR monitor certainly performed a lot better - it must've heard me threatening to get it fixed.
Hills:
73(131/160), 76(144/163), 72(149/168), 74(147/169), 74(148/167), 73(149/167), 72(150/167), 74(149/168)
Hills:
73(131/160), 76(144/163), 72(149/168), 74(147/169), 74(148/167), 73(149/167), 72(150/167), 74(149/168)
Note
Confirmed Jo & I won Course 3 Groups at Timber Tops. Obv I'm stoked.
Monday Jul 30, 2007 #
Orienteering 48:27 [3] 7.0 km (6:55 / km)
shoes: Brooks Tractor
yep another days orienteerering. my last for a little while though. I had the day off so picked Jo up at her work and out to Campbell park to immerse her in the intense technical challenge of Campbell Park before she leaves for Ukraine on Wednesday. You cant get a greater challenge than compassing across a vague spur to a 10cm termite mound. It would be nigh on impossible if you couldnt see for about a kilometre in either direction. We were getting quite good by the middle - managing to pick rubbed out bits of ground where termite mounds used to be. Unfortuantely our 1994 version of the map failed us a little bit at the end.
Still waiting to see if Jo and I won the 'Groups' section of Course 3 yesterday at Timber Tops.
Still waiting to see if Jo and I won the 'Groups' section of Course 3 yesterday at Timber Tops.
Sunday Jul 29, 2007 #
Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Tractor
Orienteering 51:05 [4] 6.5 km (7:52 / km)
shoes: Brooks Tractor
out at Timber Tops with Jo. went round 6k course together doing short compass sections and lines. finished with a long compass leg. good fun. think cbf would've been pretty bad if hadnt turned event into training session.
Didnt go to Gunna Doo bakery as planned. travelled out with Jo, belinda & Devil and we had coffee at cafe that is these days attached to wood gallery. had a nice piece of passionfruit cheese cake. coffee was fair-to-middling.
Didnt go to Gunna Doo bakery as planned. travelled out with Jo, belinda & Devil and we had coffee at cafe that is these days attached to wood gallery. had a nice piece of passionfruit cheese cake. coffee was fair-to-middling.
Saturday Jul 28, 2007 #
Running 38:15 [3] 7.0 km (5:28 / km)
shoes: Brooks Adreneline
bit of a wierd saturday in that I was on a training course all day. snuck out for a short run with the hoggster after the course finished doing reverse-classic loop. felt pretty good. certainly no lasting effects from black mtn bike intervals yesterday so that augurs well for combining cycle and running training a bit more.
Friday Jul 27, 2007 #
Cycling hills 42:00 [5]
2 * Black Mtns. Had to convince myself to do 2nd and felt better and faster than the 1st. It was actually slower but hey what can you do. pretty cautious on way down as road was pretty wet.
Hills: 14.42(155/164), 15.04 (156/164)
Hills: 14.42(155/164), 15.04 (156/164)
Cycling 53:00 [3]
commuting and warmup/down around black mtns. coffee & cinamon toast at vanilla bean. cinamon toast has deterioated rapidly since first time had it. now a bit dry. still enjoyable though - they have a free age to read & nice coffee. left my bike outside by the window after last week's yellow card.
Thursday Jul 26, 2007 #
Running 1:11:06 [3] 14.0 km (5:05 / km)
ahr:148 max:165 shoes: Brooks Adreneline
Black Mtn lunchtime loop with bazorakcommaj. Just like the old days in Cook/Montmorency. Comprehensive analysis of le tour, rasso, cadels riding style, bulldog chances in sept (not good), le tour 2008, le tour 2002, the rottnest marathon etc. brucie was wearing all black - i assume to avoid drug testing. he also let me into his dietary secrets but I said straight away there's no way i could stick to those rules.
Wednesday Jul 25, 2007 #
Note
weight:83kg (rest day)
we almost made it thru the tour without a drugs controversy. whats going on? who do you believe? bloody vino! or maybe just the testing doesnt cut it. and why cant cadel get some of the good stuff? or maybe he does already? dissapointed. disillusioned. but i'm still staying up tonight. go cadel.
Tuesday Jul 24, 2007 #
Cycling 53:00 [3]
commuting. its not a good sign for training when you cbf commuting.
Running hills 25:00 [5] 6.0 km (4:10 / km)
shoes: Brooks Adreneline
8*DS Hills with Stace. First one was a lactic filled struggle. After that ntb but certainly nothing special. Couple of the lights been vandalised (presumably) to death since last did the hills so a bit dim through the middle of the hill. HR monitor packed it in after a few hills constantly showing max heart rate so dont have all the hr measurements. I really need to send it away to be looked at but every time I think that it comes good while I'm procrastinating.
Hills: 74 (106/163), 79(167/184?), 77(176/176?), 77, 77, 79, 81, 78
Hills: 74 (106/163), 79(167/184?), 77(176/176?), 77, 77, 79, 81, 78
Running warm up/down 21:00 [3] 4.0 km (5:15 / km)
shoes: Brooks Adreneline
warm up and down before and after hills.
Monday Jul 23, 2007 #
Cycling 53:00 [3]
commuting. bit leg weary.
Running 45:30 [3] 8.0 km (5:41 / km)
ahr:127 shoes: Brooks Adreneline
Cook Blob throgh Aranda with Stace & Dave and Hoggster for a little while as he eases himself back from injury. Pleasant enough and I felt better running than I did riding earlier in the day. At least I havent managed to get sick yet *touch wood*. 2 out of 4 staff at my work have gone down with the flu and now Belinda, Jo, Stace, Hoggster and Nat have all had a bout with the dreaded lurgie. I feel great but.
Sunday Jul 22, 2007 #
Running 1:40:03 [3] 18.0 km (5:34 / km)
ahr:145 max:166 shoes: Brooks Adreneline
Long run at Majura with Shep, Bazorak, Lorac & Patrik. I took it pretty easy running at the back with Lorac. Went up through saddle, single tracks through pines then up Majura. Back down towards Hackett where Patrik peeled off then a loop up, over and round hackett Hill, Bit of a headache from staying up watching Le Tour.
The real exercise of the day was still to come as Belinda and I spent 4 hours putting insulation in under the floor. First 2.5 hours was pretty bad under the crawl space section but got easier when we moved into section where you can stand up. Did a bit of archeology work while there based on what builders leave behind and discovered that our house builders drank carlton draught stubbies with ring pull tops, looked at 1981 Commonwealth Bank pocket fold out calendars and bought new Lotto runners worth $39.95. Could hear that staple gun in my dreams.
The real exercise of the day was still to come as Belinda and I spent 4 hours putting insulation in under the floor. First 2.5 hours was pretty bad under the crawl space section but got easier when we moved into section where you can stand up. Did a bit of archeology work while there based on what builders leave behind and discovered that our house builders drank carlton draught stubbies with ring pull tops, looked at 1981 Commonwealth Bank pocket fold out calendars and bought new Lotto runners worth $39.95. Could hear that staple gun in my dreams.
Saturday Jul 21, 2007 #
MTB 1:29:43 [3]
ahr:119 max:148
MTB ride with Searlo at Stromlo. did the main trunk track. Pretty technical for me. Had one stack when handle bars caught one of the few trees in the entire area and I came down. Bit of blood on knee but hardly Vinokourov. Lots of switchbacks and rocks. got a bit easier last 15-20mins. Coffee at Deakin after, ran in to Shep & Kez.
Friday Jul 20, 2007 #
Cycling 1:00:00 [3]
ahr:133 max:168
Commuting with Black Mtn interval times 1. yep did an interval up Black mtn on bike. start of some sort of bike training. I am a crap rider and it was a long way up although once i'd got through the steep 1st bit was ok. next time will do 2 or maybe 3. naah 2. Went to vanilla bean afterwards and had cinamon toast and coffee. got a yellow card for taking my bike into the building.
Black Mtn: 14.32 (160/168)
Black Mtn: 14.32 (160/168)
Thursday Jul 19, 2007 #
Running 57:21 [3] 11.0 km (5:13 / km)
ahr:142 max:162 shoes: Brooks Adreneline
Lunchtime run out along the lake to rani rd then back through the crackenback. have lost a bit since pre-marathon training and need to build again. Feels like I'm in a famous Nev Bleakley "train-to-train" phase although suspect I'm a bit ahead of that and just recovering from a nothing week last week. Nice to run at lunch in the sunshine and crisp air. Saw grant Erbacher at Psychadeli when i was almost home - he works their full time now.
Wednesday Jul 18, 2007 #
Note
(rest day)
car park space + predicted top of 5 + predicted snow + needing to shop for belinda's birthday at lunch time + work late tonight = rest day.
Tuesday Jul 17, 2007 #
Cycling 53:00 [3]
commuting in the freezing cold. predicted top tomorrow of 5 and snow. ripper.
Running 27:00 [3] 5.0 km (5:24 / km)
ahr:128 max:150 shoes: Brooks Adreneline
short trot round aranda with searlo and stace. rain falling and approx 0 degrees. once we got going it was ok and perhaps stace and i could've gone longer but searlos fitness regime over the past few months has been fairly non-existent (for example a few weeks ago he hurt his knee "getting out of the car") so he was struggling.
Monday Jul 16, 2007 #
Cycling 1:30:00 [3]
commuting plus rode home round lake. pretty cold so lashed out at lunch time and bought long thick tights and warm cycling jacket. both worked a treat. didnt realise how cold I was till I had those items on. not too tired frmo weekend - did have pretty easy week in terms of training last week. will have to start planning training for next few months as I train for great whitsunday run and lifecycle from sydney to canberra in october.
Sunday Jul 15, 2007 #
Orienteering race 1:00:00 [5] *** 8.1 km (7:24 / km)
ahr:167 max:175 spiked:13/15c shoes: Brooks Tractor
The 'reward' for rolling Devil and Turbo yesterday was that after a heap of withdrawls from the Cockys 21s teams I was now anchoring the No 1 Cockys team in Oz Relays. Shep 1st leg, Muzza Scown then me. Shep put a fair gap on the rest and I was really impressed with Muzza who did his best to keep us in 2nd. That left the big 4 out in similar start times - Julian, Simon Uppill, TDH & me (yeh right). Anyway I did my best knowing it was going to be nowhere near good enough. A pity really that Hoggster or Scotty couldnt run because then the team probably would've got a place (definitely after TDH mp'ed). I ran quite well focussing on getting it right and making good route choices which generally, for me, meant going round rather than over. Went round 1 too many times after the 2nd spectator letting Jymbo through as well. I guess i basically ran as well as I could - the route choice mistake my only one and probably cost about 90s. But even when you know you are not up to the standard required, and you can joke about it, its still dissapointing when reality hits and you drop the team from 2nd to 5th or 6th or wherever it was i ended up. In hindsight the team would've been better with Devil in it as he has the fitness to tag along with others in that sort of area.
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Brooks Tractor
prancing round warming up waiting for muzza. well you gotta at least look the part. actually i'm pretty sure i looked slow even in the warm up.
Saturday Jul 14, 2007 #
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Brooks Tractor
warm up and a little down. cold. wore gloves all through warm up and for 1st third of course.
Orienteering race 1:33:03 [3] ***** 10.1 km (9:13 / km)
ahr:166 max:180 spiked:19/21c shoes: Brooks Tractor
Oz Champs at Dubbo. Tried to fire up a little bit as I was tired mentally from a week of voice-of-the-forest and figured there was a danger I would end up like the mid week run - high levels of cbf before dnf. As a consequence decided I wanted to be intense into the circle. STarted well with an easy first 3 controls before picking 6mins up on Devil at no.4. This was great for motivation - devil is the antidote for cbf! We then bascially ran the rest of the way together. Devil got away from me a little on the long leg as he ran faster along the track/clearing section adn then made a better route choice into the control. I was under pressure the next few trying to keep him in sight until control 11 (?) when as I left it he came running back in. After that we basically ran together the rest of the way, Devil getting a bit ahead between the flags and me spiking them to regain the lead. One silly, tired route choice towards the end and then difficulties finding the 2nd last, again probably the result of a tiredness-induced brain fade. Beat a few old stagers I hadnt beaten for a while (Devil, Turbo & Shane 'fart on demand' Trotter) however just rolled by Scotty Simson and we were all smashed by Steve Craig. Was fun but I think my ego might send me back to M21E fairly shortly - its less damaging to the ego to be last in M21E than up the top in M35!!!
Wednesday Jul 11, 2007 #
Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Brooks Tractor
trot from accomodation with Nat. we made a crucial wrong turn early and were somewhat confused when we couldnt find the river. Nice to get out. TVOF working like a well oiled machine now. Hopefully I havent jinxed it now.
Tuesday Jul 10, 2007 #
Orienteering 48:15 [3] 5.0 km (9:39 / km)
shoes: Brooks Tractor
Spectator race on JWOC maps. RUnning late for start, hadnt registered so had to get number. Made start but my head was still in VOTF world. I got to a long leg, looked at it and thought cbf. then I just ran round the forest in the sunshine and felt a lot better, more relaxed.
Sunday Jul 8, 2007 #
Running 31:44 [3] 6.0 mi (5:17 / mi)
shoes: Brooks Tractor
Had to escape the VOTF whirlwind. Head buzzing. went for an easy run round Dubbo streets and got on to bike path near river. ran into NZ Coach mark Lawson so we ran together for a while. for the number of days off i have had i didnt feel very fresh!
Saturday Jul 7, 2007 #
Note
No running to bussy voice of the foresting at JWOC. hopefully will get out for run soon.
Friday Jul 6, 2007 #
Note
off to dubbo. i think training and ap entries might be a bit scarce over the next little while.
Thursday Jul 5, 2007 #
Note
(rest day)
between work and jwoc no time.
Wednesday Jul 4, 2007 #
Running 33:04 [3] 6.0 km (5:31 / km)
shoes: Nike Air Persies3
Evening run with Stace. The old aranda winter run. feeling recovered from Googong.
Tuesday Jul 3, 2007 #
Cycling 53:00 [3]
(rest day)
commuting. between finishing off work and jwoc preperation i reckon there might be a few more rest days this week.
Monday Jul 2, 2007 #
Running 26:30 [3] 4.0 km (6:38 / km)
shoes: Nike Air Persies3
cook blob nearly didnt run. only searlo and I turned up after Walders piked - "I thought I saw a few drops of rain". Hoggster out injured. By the time Searlo had had a good "Searlo"-look round the new Hoggster abode it was 7pm so we just trotted up to the col and back along Bindubi. Suited us both pretty well - my downhill quads are very sore and Dave's first run for ages (months?).
Cycling 53:00 [3]
commuting. very nippy on trip home.
Sunday Jul 1, 2007 #
Orienteering race 52:40 [5] *** 6.5 km (8:06 / km)
spiked:10/11c shoes: Brooks Tractor
Ambitous. Was entered in ACT Teams Event at Glenburn Creek with my team of Jo (aka sister in law), Bob (aka father in law) and myself. Woke up sore and stiff from Googong and quads very weary. I figured everything would be a bit better once I warmed up although this was very hard to do coz it was bloody freezing and obviously there was no backing out due to the intense pressure from the in laws. I mean after all this was the first time Bob had asked me into one of his teams - I must be fit! The race format was 3 seperate legs like in a relay however everyone started in the 1 mass start. Anyway with the help of having the shortest 1st leg and a bit of a warm up I rose to the occasion. Very stiff and sore made it to the 1st and turned back up the hill to realise, thanks to my short 1st leg, I was basically in the lead. Jo caught me soon after and I tagged along behind her with Geoff Lawford until I had a longer split in pay back for my 1st. Pushed on well enough to come in 3rd behind the aforementioned and when Bob appeared a bit later the team had won. Phew.
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Brooks Tractor
wamr up and Jo dragging me for a warm down.