Training Log Archive: acejaseIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Running hills 27:00 [5] 5.0 km (5:24 / km)
ahr:139 max:169 shoes: Nike Air Span
Cockies training - Hoggster's 5 Hills at Aranda. Hard work. Ended up runnnign with Miss Jones and Macey which kept me moving. Tried to challenge Miss Jones's supremacy on the last hill and managed to giver her a run for her money.Good training.
Running warm up/down 27:23 [3] 5.0 km (5:29 / km)
ahr:117 max:153 shoes: Nike Air Span
Run from home to and from 5 hills. Slept through alarm and awoke at 645, 15mins before kick off. Luckily had done session before so ran straight to start, skipping car park area. Made it in time but not eating any brekky is not good for my running. Beautiful morning with sun rising above the fog in the Molongolo basin. Reasonable turn out of northside cockies - mace, hoggster, Lac6hy, Geoff, Mace and Heffer. Lach6y and Geoff seemed to have gained some form from their European sojourns, as you'd expect.
Wednesday Jul 30, 2008 #
Running 59:18 [3] 12.0 km (4:57 / km)
ahr:143 max:159 shoes: Nike Air Span
Lunchtime run with Fish and Julie Quinn. From boat house up als track, back of botanic gardens, little black mt, scottys hills back through ANU. Ankle a little sore but ok. Beautiful sunny winter lunch time run and fish and i didnt argue when Julie commented how nice it would be to not go back to work and take the arvo off. Well we didnt argue with the idea - all 3 of us are now back at work!
Tuesday Jul 29, 2008 #
Cycling 53:00 [3]
Commuting. was going to run also but life got in the way.Started listening to Flight of the Conchords podcasty thing which is pretty funny.
Monday Jul 28, 2008 #
Cycling 30:00 [3]
half a commute. ankle fine so will be right to run tomorrow - cbf willing.
Sunday Jul 27, 2008 #
Orienteering race 43:38 [5] 6.6 km (6:37 / km)
ahr:156 max:171 shoes: Brooks Tractor
A good day at TimberTops. Enjoyed my run and declared to Fish at the end I had my o-mojo back. Then looked at the results and got depressed - my mojo's not what it used to be! Ran straight and tried to keep up the pace. Only a few wobbles and they were just really hesitations approaching controls. My course had 10 controls - 9 of which were termite mounds! Ran two short vague legs really well on compass which is not normally a strength of mine. i think doing some compass training with JLA earlier this year reminded me of a few compass-technique tips. Only drawback was twisted my ankle a bit and it hurt in same spot as ankle break from few years ago, although obv nowhere near as bad. Bit swollen afters so might skip blob tomorrow.
Coffee in Bungendore afterwards which was a ripper. Beauty presentation of coffee, tasted ok and the devonshire scones were fantastic. Also first time Belinda and I were able to sit at coffee shop with A&Z while they sat nicely looking round. Sweet.
Coffee in Bungendore afterwards which was a ripper. Beauty presentation of coffee, tasted ok and the devonshire scones were fantastic. Also first time Belinda and I were able to sit at coffee shop with A&Z while they sat nicely looking round. Sweet.
Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Tractor
mostly warm up but with a bit of warm down.
Saturday Jul 26, 2008 #
Running hills 1:02:47 [5] 13.0 km (4:50 / km)
ahr:145 max:171 shoes: Saucony Triumph 4
Crackenback and Aranda Hill surge with Hoggster and Fish(!). Was hopeful Fish had lost enough and I was fit enough that I'd give him a run for his money on the hills. Nup. Fish surged away from me on the first hill and that was it. He didnt gain too much more on me after that but probably did get some more. I felt ok but nothing special. Good to see Fish and have a yarn.
Crackenback: 11.13 (162/171)
Aranda Hill: 4.22 (162/170)
I think those times are pretty OK for me so any plans of rolling Fish will have to be shelved for another few years.
Crackenback: 11.13 (162/171)
Aranda Hill: 4.22 (162/170)
I think those times are pretty OK for me so any plans of rolling Fish will have to be shelved for another few years.
Friday Jul 25, 2008 #
Running 29:27 [3] 5.0 km (5:53 / km)
ahr:127 max:151 shoes: Asics GT2120
Had a day off and as can be the way put the run off, and off, and off till there was almost no time so could only squeeze in 30mins.
Note
Just got back from the airport from picking up Fish with the Hoggster. great man is back in Canberra for a week or two. Running with the now bearded one in the morning for full assessment of his fitness.
Thursday Jul 24, 2008 #
Running intervals 34:43 [4] 7.0 km (4:58 / km)
ahr:149 max:172 shoes: Nike Air Span
Cockys intervals at Reconcilliation Place. My turn to organise so did 'Oranges & Lemons' for something different and to assist handicapping. worked quite well although Miss Jones showed a clean pair of heels indicating her hamstring woes are behind her. I was a bit flat after staying up for tour and then up for feeding duties at 5.10am. Coffee afters with Mace & Andy at ANI. Not too bad although Mace got jibbed on her sourdough toast.
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Nike Air Span
trot warm up and down. Forgot to mention who showed up - heffer, hoggster, mace, julia minty, miss jones. also was absoloutley freezing but looking across iced over grass to lake, high court, old parli house and misty sun rise was pretty speccy.
Wednesday Jul 23, 2008 #
Cycling 30:00 [3]
half a commute. pulled out the big super-winter cycling jacket. dunno why i didnt get it out earlier. it is superb.
Running 36:13 [3] 7.0 km (5:10 / km)
ahr:139 max:159 shoes: Asics GT2120
ran home with the Hoggster. light enough that we didnt need lamps. hooray.
Tuesday Jul 22, 2008 #
Cycling 53:00 [3]
commuting. cbf going for a run. its too cold. and dark.
Monday Jul 21, 2008 #
Cycling 53:00 [3]
commuting. plenty of water on the road in the morning which soon transferred to my back & ar$.
Twin Pram Running 38:36 [3] 7.0 km (5:31 / km)
ahr:130 max:157 shoes: Nike Air Span
Cook blob with Stace, Nat, Abby & Zoe. Z not too happy with going out on run - cold? tired? hungry? who knows - we just kept running. Oh except when going up steep hill when I was nearly walking.
Sunday Jul 20, 2008 #
Running 1:07:36 [3] 13.0 km (5:12 / km)
ahr:130 max:158 shoes: Nike Air Span
Small turn out of cockies for long run. MacDoonas H and G, Reg Minty, Miss Jones and Hoggster pushing Ella in pram. We went fairly pedestrianly round base of Ainslie and when we got back to saddle and Hoggster suggested he was heading back to car, noone argued. I definitely cbf. Intricate discussion on merits and history of Deli Marx & Sfoglia before Hoggster decided we were going to Sfoglia. Coffee and foccacia was nice.
Saturday Jul 19, 2008 #
Twin Pram Running 37:13 [3] 6.0 km (6:12 / km)
ahr:129 max:152 shoes: Asics GT2120
Belinda birthday run with Dees and Hoggster for a little while till he went off and did some faster stuff. Pram seemed heavier today - I was almost crawling up hills. Dave was pushing Ella in pram after Andy split from us and we kept dropping behind Belinda and Stace by 20-30m. We went past a building site and heard these builders saying "Geeze those women have got it sorted".
Friday Jul 18, 2008 #
Running 42:21 [3] 8.0 km (5:18 / km)
ahr:131 max:148 shoes: Asics GT2120
ran home in the cold and not-so-dark. really didnt want too but convinced myself to give it a go and it was fine.
Thursday Jul 17, 2008 #
Running warm up/down 8:17 [3]
ahr:124 max:137 shoes: Nike Air Span
warm up. was gutted when Heffer told us we had ran past start and now needed to turn back. no warm down to compensate for excessive warm up. ;)
Orienteering intervals 37:50 [4] ** 6.0 km (6:18 / km)
ahr:140 max:164 shoes: Nike Air Span
Cockies ints at the pincales set by the McDonalds. Quite fun, real orienteering. Pretty cold - car said -1 as I drove there which allowed me to tell everyone at intervals that it was -1. They, especially RobW, were all very excited by this riveting story. Unbelievably I had to skip coffee at Cafe Hoggster to get to work in time for talk I was giving. Ridiculous. Unaustralian. I'm organising next week so will have to decide what coffee shop I want to have brekky at.
EDIT: This entry has been edited for spelling accuracy. Apologies again to the MacDoonaaalds.
EDIT: This entry has been edited for spelling accuracy. Apologies again to the MacDoonaaalds.
Wednesday Jul 16, 2008 #
Running 37:02 [3] 8.0 km (4:38 / km)
ahr:129 max:164 shoes: Nike Air Span
Didnt feel like running in this morning but once i was up and getting organised I did-so anyway. Pea-soup fog and fairly nippy but I felt ok once going. Got a bit more sleep last night thanks to Le Tour rest day.
Tuesday Jul 15, 2008 #
Cycling 53:00 [3]
two days commuting in a row. this is crazy!
Twin Pram Running 44:15 [3] 8.0 km (5:32 / km)
shoes: Nike Air Span
'Ususal' twin pram running route round aranda with Stace however with an add on into Cook to go past Stace's house. Different beanie for Zoe this run which only went over her eyes once and both girls were wearing their newly purchased Katmandu-sale-mittens which hopefully helped keep hands warm. In some ways twin pram running is like running with a personal trainer because if you stop for very long you get screamed at and have to get going, as happened when we got to stace's house and were having a chat. Zoe is particularly vigilant on any slacking off.
Monday Jul 14, 2008 #
Cycling 53:00 [3]
commuting. it aint getting warmer but it is getting lighter.
Sunday Jul 13, 2008 #
Running long 1:31:14 [3] 18.0 km (5:04 / km)
shoes: Nike Air Span
Picked up Hoggster for drive to Majura long run way too late. "she'll be right" i said "i reckon it'll just be me and you this morning". Turned up approx. 10mins late with a group of about 10 Cockies with varying patience levels. Apologies once more. Nice enough run basically following the usual route along back of ainslie suburb and thne up the Mt. I felt as hordinary as yesterday and was trailing off ALJ and Sanders who had both run Googong Half yesterday. Was hopeful of every body agreeing to head home after Hacket Hill which would've been about 65mins but instead Hoggster showed leadership and lead us through the single tracks of the pines. Glad he did as I felt better in the half hour that followed.
Went to Deli Marx once more for the bbq sauce bagel. Excellent. Ran into Nic P-C, her mum and her kids at the deli marx so we joined them and had a nice old natter. Bagel was very popular and afterwards chef* came out to say we'd pushed him to his limits with bagel orders.
* I use the term "Chef" loosely as while we appreciate Deli Marx I suspect its not on the 3-hat list of Canberra.
Went to Deli Marx once more for the bbq sauce bagel. Excellent. Ran into Nic P-C, her mum and her kids at the deli marx so we joined them and had a nice old natter. Bagel was very popular and afterwards chef* came out to say we'd pushed him to his limits with bagel orders.
* I use the term "Chef" loosely as while we appreciate Deli Marx I suspect its not on the 3-hat list of Canberra.
Saturday Jul 12, 2008 #
Running warm up/down 39:00 [3] 8.0 km (4:53 / km)
ahr:135 shoes: Saucony Triumph 4
run over to black mtn reserve and then warm down back round base of aranda hill to cook and home.
Running intervals 15:00 [4] 4.0 km (3:45 / km)
ahr:159 max:166 shoes: Saucony Triumph 4
A version of 80-20s (80s on and 20s off) with the Hoggster round Black Mtn reserve tracks. Felt pretty hordinary to be honest struggling to generate much speed. Quads felt weary which I didnt think should happen from yesterdays twin pram running and bike riding. Figured as long as I kept trying for the 20mins of the session that would be good but when the Hoggster called a halt due to calf tightness I didnt say no.
Friday Jul 11, 2008 #
Cycling 53:00 [3]
commuting. had the right amount of clothes in the morning till the light rain came.......
Twin Pram Running 46:20 [3] 8.0 km (5:48 / km)
ahr:120 max:141 shoes: Nike Air Span
Twin pram run round Aranda streets - similar to last weekend. All ok till Zoe must have stirred at about 35mins and discovered her beanie down over her eyes. Fixed the beanie up but for the rest of the run the people of Aranda would have known where we were by listening to Zoe's wails.
Thursday Jul 10, 2008 #
Running warm up/down 13:00 [3] 2.0 km (6:30 / km)
shoes: Nike Air Span
LukeP took on board Hoggsters suggestion from last week of a warm down and warm up and provided an appropriate length from car park to start and back from finish. Nice work.
Orienteering intervals 40:00 [5] 6.0 km (6:40 / km)
ahr:144 max:180 shoes: Nike Air Span
4 * o-intervals as Cockys training set by young Master Luke round Commonwealth Park and Campbell. Based on the training he has learnt well from Yoda (GrantM?). Last one contained some real orienteering in real forest which was annoying when i was used to just running ;). Tried to challenge the Hoggster with a sprint finish at the end of the 2nd one and paid for it later. Some good control sites including Commonwealth Park Globe and the US-Aust. Defence Memorial Eagle. Racing past Defence Dept. workers having their morning fag as they walked from car to their office block seemed morally-empowering.
Breakfast at Vanilla Bean. I was attracted away from cinamon on turkish by $4.50 waffle+coffee special. It wasnt bad but I'll be back to turkish next time. While I enjoyed looking at the savings in my wallet later in the day my taste buds are happier with turkish. Coffee was still good but.
Breakfast at Vanilla Bean. I was attracted away from cinamon on turkish by $4.50 waffle+coffee special. It wasnt bad but I'll be back to turkish next time. While I enjoyed looking at the savings in my wallet later in the day my taste buds are happier with turkish. Coffee was still good but.
Wednesday Jul 9, 2008 #
Note
weight:83kg (rest day)
designated rest day.
Tuesday Jul 8, 2008 #
Running 34:20 [3] 7.0 km (4:54 / km)
ahr:132 max:150 shoes: Nike Air Span
Ran back in to work this time via Scottys hills and Turner. Cant say this was as enjoyable as yesterday. My body feels like a rest day tomorrow would be nice.
Monday Jul 7, 2008 #
Note
As promised reason for Hoggsters grumpiness:
http://natnandy.blogspot.com/2008/07/terrorist-att...
http://natnandy.blogspot.com/2008/07/terrorist-att...
Running 38:05 [3] 8.0 km (4:46 / km)
ahr:131 max:156 shoes: Asics GT2120
Run home via Little Black Mtn saddle. I always enjoy my running, I guess thats obvious as I wouldnt run most days otherwise. But sometimes I just find myself enjoying it more than I expected for a given run. Tonight I ran home through the forset tracks of Black Mtn reserve in the dark and absoloutely bucketing down rain. I had all the right gear on, including my head lamp, and I just found myself loving it. Something about conquering the elements I guess but it was great.
Sunday Jul 6, 2008 #
Orienteering long 1:52:27 [3] 16.0 km (7:02 / km)
ahr:138 max:161 shoes: Brooks Tractor
Jim Sawkins Memorial Handicap at Gooyooroo and Mulligans Flat. Course started at the G and ran through the map and then the length of Mulligans. Bit like if Kooyoora and Pittwater Dunes were end-on-end. Well almost. Ran in flock of Cockatoos as our Sunday long run. Hoggster very grumpy and it took the spanish inquisition to find out why. Will provide a link in my trog when Hoggster and Mrs Hoggster are able to laugh about it. I was feeling fairly weary by the end and couldnt face the 4k jog from finish to parking so got a lift while the hardier cockatoos jogged home. Tilleys afterwards where we all declared it has lost a bit, Miss Jones claiming the nachos were pre-made. Say it isnt so!
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Tractor
1k warm up as I needed to find a tree and the terrain at Gooyaroo means its a fair run to a tree!
Saturday Jul 5, 2008 #
Twin Pram Running 37:45 [3] 6.0 km (6:18 / km)
ahr:114 max:151 shoes: Nike Air Span
Run with Belinda and the dees from our place across red bridge along bike path, back over Belco Way and then on to reverse of Aranda Winter blob. My first effort at pram running making it part-running-part-weights (15kg twin pram + 2*4kg babies).
Friday Jul 4, 2008 #
Running 42:18 [3] 8.0 km (5:17 / km)
ahr:131 max:147 shoes: Asics GT2120
Got home early from work and did what I suspect will be my new 'classic' and to be honest its not that dissimilar from the old classic. From lap of Aranda suburb basically except down bastard hill, round the bottom of aranda hill, up the col and down past Jammo. and across aranda ovals. Picked up a menu from the newly opened Jammo Take Away and later partook in a supreme pizza from said-venue. ntb.
Thursday Jul 3, 2008 #
Orienteering intervals 40:00 [5] 8.0 km (5:00 / km)
max:176 shoes: Nike Air Span
Cockies O intervals round ANU with good roll up of Minties * 2, Rob, Al, Max, Heffer, GrantM, Luke Poland, Hoggster and Constable Frogga. 4 sections set by Rob, Al & Max. Really good fun with lots of on-the-fly route choices. Did 2nd and last ones well, picking some good choices. Other 2 were ok also. Hoggster seemed to be pumping along this morning and Miss Jones was dissecting options. Turkish cinamon toast and coffee at the Vanilla Bean afters was good. Not real sure on times as forgot to start watch and general watch shenanigans but it was around 40.
Wednesday Jul 2, 2008 #
Note
weight:82kg
First proper-scheduled-rest-day for a fair while. Trained well enough over past week that need a rest day which is different to having a rest day b/c you dont have time to exercise.
Cycling 30:00 [3]
other half of yesterdays commute. going home is uphill. grrr. and brrrr.
Tuesday Jul 1, 2008 #
Running warm up/down 12:36 [3] 3.0 km (4:12 / km)
ahr:141 max:158 shoes: Saucony Triumph 4
Slightly pacy warm up over to War Memorial. Wore my cycling vest it was so cold.
Running race 14:28 [5] 2.2 km (6:35 / km)
ahr:167 max:174 shoes: Saucony Triumph 4
Mt Ainslie Run up. Really good training race - not sure why I dont do it more often. Felt pretty good and was able to stride out a bit in the odd moments the path flattened or even declined. Time was about 15s slower than the only other time I did it in the lead up to Whitsundays run last year. Constable Frogga was there doing some secret training - think he did about 13 flat. Bloody cold.
Running warm up/down 25:30 [3] 5.0 km (5:06 / km)
ahr:129 max:146 shoes: Saucony Triumph 4
Jog back down Ainslie and then back to work. Got wolf whistled in my running shorts. I took it as a compliment knowing full well they were taking the piss. A mans got his pride.
Cycling 30:00 [3]
weight:82kg
1/2 a commute into town. was going to ride home but searlo was cruising nearby in the searlo-subaru at 5pm so went the soft option.