Training Log Archive: acejaseIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Twin Pram Running 27:01 [3] 5.0 km (5:24 / km)
ahr:133 max:159 shoes: Nike Air Span
Pram run round usual streeets of Aranda. Zoe fell asleep towards the end which wasnt in the program. Had a pepsi and dotty cookie at Jammo afters. Didnt want to have coffee as preferred to save my coffee-quota for home made later in the day.
Monday Mar 30, 2009 #
Cycling 50:00 [3]
ride home and also ride into civic after i cracked it with the buses in the morning.
Sunday Mar 29, 2009 #
Running long 1:30:48 [4] 18.0 km (5:03 / km)
ahr:138 max:173 shoes: Saucony Triumph 5
Long run from Majura. Good turn out of veterans who werent keen enough or too time-poor to head out to Sno's Hill - Hoggster, Scotty, Searlo, ALJ, Sanders, Devil, PatrickK and Dreaded. I pushed more than usual up Ainslie with the smell of Easter in my nostrils. Ran solidly. After Ainslie different route choice down a track near the quarry to Campbell Park and then back up over HH. Service at deli marco was poor but coffee and scrambled eggs on turkish were great.
C • Kwiz 4
Saturday Mar 28, 2009 #
Running 38:24 [3] 7.0 km (5:29 / km)
ahr:133 max:148 shoes: Nike Air Span
Trot over to Cook and back and then a lap of Gossan Hill. Beautiful morning. Quads still a bit weary although not sure why.
Friday Mar 27, 2009 #
Twin Pram Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Saucony Triumph 5
Started out on a twin pram run but it was clearly after about 2 mins that both girls would go to sleep on the run and I really didnt want them to go to sleep so turned back. The 10mins is way below the limit of training time but it takes so much effort to get em into the pram etc that I'm putting it down.
Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Saucony Triumph 5
Grandma decided to hang round after swimming so I got in a trot after all. Lap of Randy down DS Hill. Felt bit tired in the quads - too much chasing Miss Jones yesterday at ints.
Thursday Mar 26, 2009 #
Orienteering intervals 42:33 [5] 5.0 km (8:31 / km)
shoes: Saucony Triumph 5
5 * 1k o ints set by Jenny Lawford for the cockies. Time includes rest periods in between each int. Very enjoyable and I orienteered pretty well which was pleasing.
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Saucony Triumph 5
warms ups and downs. Highlight of warm up was GrantM storming off from the group to go to the loos and marching in to the ladies.
Wednesday Mar 25, 2009 #
Running 56:06 [4] 12.0 km (4:41 / km)
ahr:146 shoes: Saucony Triumph 5
Lunchtime run with RobW through black Mtn reserve, Little Blackie and then some mtb tracks on bruce ridge. Managed to go over on my ankle towards the end but ran it out. Pretty warm too and my consumption of caffeine and alcohol in the previous 24 hrs didnt hold me in good stead.
Tuesday Mar 24, 2009 #
Twin Pram Running 33:11 [3] 5.0 km (6:38 / km)
ahr:132 max:155 shoes: Nike Air Span
Loop round aranda finishing a Jammo for coffee and shopping.
Monday Mar 23, 2009 #
Cycling 40:00 [3]
Commute home from Wodes. I think 6 buses went by this morning before I got one with a free bike rack. Luckily last 3 buses were all in a row.
Sunday Mar 22, 2009 #
Running 1:47:47 [4] 11.0 km (9:48 / km)
shoes: Saucony Triumph 4
Another thredbo run with Spottage. This time from apartment straight up crackenback to top of chairlift then down to dead horse gap and back along river (last part same as yesterday). Tried to be steady on crackenback without racing. Its impossible really on 1.9k with something like 600m climb. had run the race a few times so thought I'd go the optimum way but veered off a bit at times without people to follow. Saw Shep, JLA and other Canberraites on way down to DHG and no snake this time. This time at golf course got to tell the story of when I won nearest the pin on the Runners Week golf tournie. Its a fairly short story really.
Time for Crackenback: 30.26
Time for Crackenback: 30.26
C • kwiz 2
Saturday Mar 21, 2009 #
Running 1:07:51 [3] 9.0 km (7:32 / km)
shoes: Saucony Triumph 4
Down at thredbo for weekend away with spottage and his family. Felt sinuses better today so spottage and i ran up to dead horse gap and back. Saw a cracker brown snake on way home. He was on a small bridge sunning himself and luckily I saw him and we stopped dead. I gues the bridge factor meant he didnt hear us coming through the ground vibe and he certainly wasnt reacting to our jumping up and down. Eventually Spottage threw a rock onto his bridge and he fairly quickly moved off. Jumping/stopping dead count for rest of the run was 2 tree roots, a strip of bark and a lizard. Golf course looked in good nick so I told the story of when I lost it at George El Hage in the runners week golf comp. Cracker story that hadnt been out for a while.
Friday Mar 20, 2009 #
Note
Kids to doctors, own sinus issues, pack car, drive to thredbo. no run.
Thursday Mar 19, 2009 #
Note
(rest day)
Body reacted badly to real orienteering training and copped some sort of sinus issue. Also awake with parenting issues between about 2.30am and 5am so at some point during that time turned off my 6am-cockies-training-alarm.
Wednesday Mar 18, 2009 #
Orienteering 16:03 [4] 3.0 km (5:21 / km)
ahr:149 max:165 shoes: Brooks Cascadia 4 (Tractors)
Orienteering training. By myself. This is serious mum.
Did some legs from an old course on Black Mtn map. Aim was to practice compass work as it let me down twice at honeysuckle. Not too bad and good to do some more terrain running.
Did some legs from an old course on Black Mtn map. Aim was to practice compass work as it let me down twice at honeysuckle. Not too bad and good to do some more terrain running.
Orienteering warm up/down 27:00 [3] 5.0 km (5:24 / km)
shoes: Brooks Cascadia 4 (Tractors)
Run too and from start and finish in Black mtn. Ran terrain retty much the whole way.
Tuesday Mar 17, 2009 #
Note
(rest day)
Another trip with Zoe to Syds so no time for exercise. This one was better outcome with her hip coming along as its supposed too. Yeh! She stays in the current brace for a while longer but no operation required. And the way she is whizzing round in current brace it should be no probs.
Managed to restrict myself on the drive to one McDonalds value meal. Very proud of my efforts. Take away coffee from green grocer in Goulburn was tops - especially as the town is so much safer now that Todd Carney has been run out of town.
Managed to restrict myself on the drive to one McDonalds value meal. Very proud of my efforts. Take away coffee from green grocer in Goulburn was tops - especially as the town is so much safer now that Todd Carney has been run out of town.
Monday Mar 16, 2009 #
Cycling 40:00 [3]
Rode home from wodes. some soreness from yesterday just above kneecap on left leg.
Sunday Mar 15, 2009 #
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Orienteering race 1:48:10 [5] 9.0 km (12:01 / km)
ahr:155 max:174 shoes: Brooks Cascadia 4 (Tractors)
Honeysuckle Ck event set by RobWalt. Knew it was going to be tough beforehand with terrain thickened up after fires and Rob talking about how hard it was. Aimed to do minimal mistakes and push out to the end, just focussing on one control at a time. Pretty much did that over what was a tough course through a thick, low-vis area. A couple of drifts of line across th e"Bermuda Triangle" of Honeysuckle although pleasingly I got the control that was in the triangle spot on. Also 1 control where a poor exit cost me time at the end. But otherwise across the 17 or so controls very accurate and kept pushing along. I did choose a track option twice when prehaps it wasnt the fastest way but in the context of the race it gave me a chance to run and rest which probably helped me get through well. I'm a long way behind Jules and Grant but its about PB for me and that, while not a PB, was still pretty solid.
Orienteering 32:00 [3] 2.0 km (16:00 / km)
ahr:140 max:162 shoes: Brooks Cascadia 4 (Tractors)
Collecting controls. Plugged away ok.
Saturday Mar 14, 2009 #
Running 41:02 [3] 8.0 km (5:08 / km)
shoes: Saucony Triumph 4
The Fairyland loop with Sticky Marsh and Undy Simpson from Stix & Traces new place. I reckon I've done the loop close to 10 times now as it weaves through Lane Cove NP and the river but I reckon if I got dropped I'd be no chance of knowing the way home. Pancakes with strawberries and bananas at the Bluett-Marsh abode afters. Twas great.
Friday Mar 13, 2009 #
Note
(rest day)
Busy day of work in Sydney plus BBQ with Simpsons and Bluett-Marshes.
Thursday Mar 12, 2009 #
Running warm up/down 23:00 [3] 4.0 km (5:45 / km)
shoes: Saucony Triumph 4
Run from house to Gossan and back. Bloody dark when I got up!
Running intervals 28:30 [5] 6.0 km (4:45 / km)
ahr:139 shoes: Saucony Triumph 4
Bobbie Mac's (the Junior Burger) 5 hills as laid out by GrantM. Really good session with 5 different loops ending adn starting at the same spot so recovery time could be controlled - GrantM went for about 2mins recovery. Cant remember the lengths anymore but they were all around the 1k - either a little more or a little less. A good roll up and I felt pretty good. Bit closer to MissJ than have been for a while although maybe MissJ was having a bad day. Times:
3.29 (139/161)
3.18 (147/165)
forgot to split
4.26 (151/168)
4.44 (156/171)
3.29 (139/161)
3.18 (147/165)
forgot to split
4.26 (151/168)
4.44 (156/171)
Wednesday Mar 11, 2009 #
Running 20:00 [3] 3.0 km (6:40 / km)
Most extensive wup for SS in living memory. included much prancing.
Orienteering race 15:15 [5] 2.9 km (5:16 / km)
ahr:166 max:179 shoes: Saucony Triumph 4
Commonwealth Park SS. Ran just about as well as I could. 2 * 10s errors in the slightly dodgy water path area. Could've slowed down and not lost the time but probably would have lost the 10s that way! Ran straight and hard and a good balance between map contact (not much needed) and running. A fairly big contrast between this style of orienteering and Sunday!
Tuesday Mar 10, 2009 #
Note
(rest day)
Life got in the road but it wasnt a bad day to have a rest day.
Monday Mar 9, 2009 #
Running long 1:49:28 [3] 22.0 km (4:59 / km)
ahr:145 shoes: Saucony Triumph 5
Usual Sunday long run except it was a holiday Monday. GrantM, MissJ, Heffer, Constable, Hoggster and .......... Searlo! Run was fairly standard along back of Ainslie, Mt AInslie, HH, Pines, up Majura and home. Hoggsster and Searlo turned back in pines to make 90mins. Felt pretty ok although I dont have the xtra gear MissJ has. Coffee afterwards wasnt that relaxing with Dicko Cake shop the only one open so thus a big queue and they were a bit overwhelmed. I anticipated dishwater coffee but it was actually quite good.
Sunday Mar 8, 2009 #
Orienteering race 1:13:40 [5] *** 4.4 km (16:45 / km)
ahr:151 max:172 spiked:17/21c shoes: Brooks Cascadia 4 (Tractors)
Middle Distance at Mt Taylor on High Moores new map. Fairly intense physically and technically. A lot of my course I showed improvement from Wednesday, navigating well and simplifying where possible. Unfortunately it was only most with about 4 controls including decent mistakes of 1*5mins (looking in wrong pile of rocks), and the others 1-2mins although one of those was when I navigated along the wrong line of when the course crossed itself (navigated back towards no 6 instead of 17). Tough course and a different style of o compared to normal summer series style O. Good training.
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Longish run to start and a bit of a cool down.
Saturday Mar 7, 2009 #
Running 41:04 [3] 7.0 km (5:52 / km)
ahr:128 max:163 shoes: Nike Air Span
Lap of Aranda with JLA. Havent been for a run with Jo for a while and her "condition" doesnt seem to be slowing her too much. Bumped into the Dees half way round and said G'day.
Friday Mar 6, 2009 #
Running 24:05 [3] 5.0 km (4:49 / km)
ahr:121 max:143 shoes: Asics GT2120
Late evening half lap of Aranda, finishing down DS Hill. Wanted to get out late afternoon but it didnt happen. Felt pretty good.
Thursday Mar 5, 2009 #
Running intervals 22:41 [5] 5.0 km (4:32 / km)
ahr:157 max:174 weight:82.5kg shoes: Saucony Triumph 4
I had planned to do Cockies ints but Zoe got a bit crook overnight so couldnt face 6am get-up. It all turned good though when my last client didnt show so I skivved off to Stromlo Forest Park for some ints on the XC track. Did 4*1kms with 1min recovery. Was goign to do 5 but ran out of time available. It was nice to do and I felt pretty stuffed by the end. I wasnt going too quick but it was solid given no speed work for a while and tail end of a cold. Splits:
4.03 (157/165) - this might have been 1100m.
4.04 (161/172)
4.02 (164/173)
4.05 (161/174)
4.03 (157/165) - this might have been 1100m.
4.04 (161/172)
4.02 (164/173)
4.05 (161/174)
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Triumph 4
1.5k w/up and .5k w/d.
Wednesday Mar 4, 2009 #
Note
weight:82.5kg
Orienteering race 43:09 [4] 5.0 km (8:38 / km)
ahr:158 max:173 shoes: Brooks Cascadia 4 (Tractors)
SS at Remembrance Park (Mt AInslie). Decided it was time to start getting fair dinkum for o at easter. So what to do? Well I remembered the first thing to do at start of season was to focus on getting it right, ie. not mistakes. So really focussed on reading details and getting it right without worrying about pace or results. Consequently made a few conservative route choices but otherwise really "read" my way round and only a few very minor wobbles and really they werent wobbles. Was enjoyable to really focus on the orienteering which I guess reflects that the rest of the time when I orienteer I just flit round. Course was fairly brutal for a summer series course with steep hills and lots of green.
Also worth noting my new Brooks Tractors (Cascadia 4) as recommended by Jules are feeling the goods. Some grip and I can run further than 500m in them without risking stress fractures.
Also worth noting my new Brooks Tractors (Cascadia 4) as recommended by Jules are feeling the goods. Some grip and I can run further than 500m in them without risking stress fractures.
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Tuesday Mar 3, 2009 #
Twin Pram Running 25:30 [3] 4.0 km (6:23 / km)
ahr:134 max:161 weight:83kg shoes: Nike Air Span
Twin pram run with Stace and Leah. Usual pram run loop round Aranda. All 4 girls crushed me on the hills. Zoe spent most of the run looking up through the looking window of the pram which was pretty cute. Thinking of hitching up some sort of skate board system for the down hills.
C • Quiz 7
Monday Mar 2, 2009 #
Cycling 40:00 [3]
Ride home from Wodes. Bus trip down in the morning went swell. Used mtb for a change. So slow on the bike paths. Walders cruised up beside me on aranda hill so had a bit of chin wag with him which was good.
C • mtb 3
Sunday Mar 1, 2009 #
Running 38:11 [3] 8.0 km (4:46 / km)
ahr:142 max:154 shoes: Saucony Triumph 5
MRC Run 2. Unfortunately Hoggster hadnt recovered from yesterdays epic run so was unable to join me. He has prescribed himself a week off in the hope of shaking his mancold. Fortunately for me I seem to be on the mend - the camp was just what the Doctor ordered. I ran round Mossy Point and laong the Broulee beach before turning and back along the sand and main road to accommodation. Still a bit of the mancold present but feel like I'm almost back.