Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+m
	Running	21	15:15:23	103.68	(8:50)	166.85	(5:29)	2433
	Cycling	4	5:20:00
	Orienteering	1	1:17:47	6.98	(11:09)	11.23	(6:56)	325
	Twin Pram Running	1	25:43	2.06	(12:31)	3.31	(7:46)	47
	Total	26	22:18:53	112.71		181.39		2805
	[1-5]	26	21:59:50
averages - weight:81.8kg

1:59

0:00

» now

Tuesday May 31, 2011 #

4 PM

Running 20:33 3.6 km (5:43 / km) +82m 5:08 / km
ahr:134 max:152

AFternoon trot round Aranda. Gonna have to think of a goal soon or could just drift along.

C • Wagga marathon 10

C • Kepler track 1

Monday May 30, 2011 #

8 AM

Running hills 39:09 5.71 km (6:52 / km) +76m 6:26 / km
ahr:135 max:165 shoes: Asics DS Trainer Orange

Finally seem to ahve stabilised the HRM. Did 8 short hills on hill done a few times when in Monty. Calves/achilles a bit tweaky on the 2nd and 3rd but pushed through. Really a very short hill (40s) and plenty of lactic flowing. Good to do occasionally I guess.

Sunday May 29, 2011 #

8 AM

Running 26:02 4.18 km (6:14 / km) +67m 5:46 / km
ahr:122 max:141 shoes: Asics DS Trainer Orange

Just a jog round Monty before 95th birthday party and, tragically, trip to the footy. Bit weary from yesterday.

Saturday May 28, 2011 #

10 AM

Running long 1:37:50 16.92 km (5:47 / km) +267m 5:22 / km
ahr:131 max:171 shoes: Asics DS Trainer Orange

Long run with Belinda, Liggo & Seahawke round Yarra from Liggos place in Kew (not that the tenants knew...). Pace was cruisy and good to catch up. Havent been at the same run as Belinda for about 5 years I reckon! Liggos longest run in 3 years and he seemed to handle it well - certainly had some petrol tickets for a hill effort towards the end. Afterwards we went to some place in Kew Junction. Coffee was great - reminded me general rule in Melbourne is good coffee from most places whereas in Canberra its bad coffee from most places!
PS HRM on blink again.

Friday May 27, 2011 #

3 PM

Running 55:23 10.93 km (5:04 / km) +49m 4:57 / km
ahr:138 max:149 shoes: Asics DS Trainer Orange

In Melbourne for Dad's retirement, Nans 95th birthday and before parents go away to Europe for a while. Ran from Mum&Dads to Nikkis house. Some achilles soreness still and wished I'd brought training shoe down rather than flatter DS trainers.

Thursday May 26, 2011 #

Note
weight:81.7kg

Another long Thursday at work - think i did the equivalent of half a Liggo work-day.

Wednesday May 25, 2011 #

2 PM

Running 28:40 4.72 km (6:04 / km) +27m 5:54 / km
ahr:128 max:152 shoes: Pegasus27 Grey/Green

Finally got out for a very easy and short lunch time trot in Woden. Have changed my HRM trying to get more consistency from the thing so had a few stop starts fiddling with it. Legs a bit stiff but nothing you wouldnt expect and achilles/calves seemed ok.

Tuesday May 24, 2011 #

Note

PLanned run got canned as up half the night with sick child and then home with aforementioned child and her sister.

Monday May 23, 2011 #

Note
(rest day)

Rain + arf yesterday = Dont ride today!

Sunday May 22, 2011 #

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Brooks Racer ST4

got there early as one-car-family meant I caught the bus! It was a bit like going to a world cup start! Actually seriously made me a bit pumped which was probably good. Zero warm down.

9 AM

Running race 1:24:19 21.07 km (4:00 / km) +143m 3:52 / km
ahr:135 max:172 shoes: Brooks Racer ST4

Rex Faulkes ACT Half Mara. Course was 4k circuit round questacon etc then lap of west basin of lake. Note HRM was on the blink so intensities and HR data not right.

Aim was PB - previous PB 86.50 in 2006 and did 87.40 at Half in January. Thought my 10k time and good speed training indicated I could be able to handle 4min ks for the race and if I didnt I could hold on for a PB. Didnt really feel that flash from the start and hoped I'd warm into it but a lot of the race was a battle. If anything it got easier towards the end when I could see I was going to be able to sustain it.

Pace was good early, a bit quick, but found the 4min ks approx. Skins man who crushed me at 10mile race last year went past at about 7k but he seemed to stay about 30m ahead so that was a good pace guide. K times were pretty consistent but as is the way seemed to be getting harder to maintain. Kept having good short term aims (Black Mtn Peninisula etc) with overall plan that if I could sustain it to 18-19k mark I'd hang on. Around 17k gained some more on skins man and went past which was a boost and despite being slow on uphill onto Comm Ave bridge I knew I was gonna do it. 84.19 is actually, as Marty Dent told me at the end, under 4min ks so pretty pleased with 2m30s PB. Wearing Brooks Racers went well although think left achilles will be sore and a couple of blisters but well worth it for good time. Kids and Belinda at finish and we cheered Susie Kluth in for her 102mins before coffee from the cafe2u van. A cracker morning!

C • Top effort Jase 13

Saturday May 21, 2011 #

11 AM

Running 23:15 4.19 km (5:33 / km) +62m 5:10 / km
ahr:140 max:173 shoes: Pegasus27 Grey/Green

Run round doing a few run thrus before tomorrows Half Mara. Felt a bit slow and flat so hopefully that will improve tomorrow!

C • good luck 2

Friday May 20, 2011 #

6 AM

Running intervals 37:23 6.31 km (5:56 / km) +81m 5:34 / km
ahr:129 max:165 shoes: Nike Air Pegasus27

Usual Fri AM run although with ALJ. ALJ had a bit of a stack around side of Aranda Hill which woke us both up. It was one of those slo-mo ones where she tried to recover but eventually hit the dust, literally.

Thursday May 19, 2011 #

Note
(rest day)

The Thursday workathon.

Wednesday May 18, 2011 #

Cycling 1:20:00 [3]

Work ride. Thought my face was going to freeze off on way in.

6 AM

Running 39:35 6.64 km (5:58 / km) +89m 5:35 / km
ahr:133 max:163 shoes: Asics DS Trainer Orange

Morning reverse lap of conrete path loop with Macey. Highlight was coming up Aranda Hill when a bike rider (male) came down the hill and called out "Nice one girls"! I know I was wearing tights and a white beanie but really.....

C • haha 1

Tuesday May 17, 2011 #

Note
(rest day)

no running today. After a long break it was another all day trip up to Westmead Childrens Hospital to see Zoe's hip specialist. This trip was a good one though - we were preparing to make plans for operation as Dr had said last time 80-90% chance that surgery would be needed however as he said "whatever you're doing keep doing it" coz her hip is a lot better. Back in 12 months for another check up but surgery is now Plan B which was great news.

C • Great news! 2

Monday May 16, 2011 #

Cycling 1:20:00 [3]
weight:81.4kg

well that was cold! -7 again overnight. Gear was warm enough on way in which was good and new headphones can be operated from gloves so sweet.

Sunday May 15, 2011 #

11 AM

Running long 1:33:58 16.17 km (5:49 / km) +233m 5:25 / km
ahr:130 max:170 shoes: Asics DS Trainer Orange

Solo long run with effort/interval at 3/4 mark. Up over Aranda Hill and Painter then down towards LakeG. Started interval at about 50min mark and near Belco Bus interchange. Wanted to do 5k in 20mins to replicate effort required towards end of half. Interval was around edge of LakeG and up through UC. Did 5.02k in the 20mins, struggling to keep the pace in the k up the hill to UC but pulling time back through flats of UC. Jogged slowly home from there.

C • May 18th 10

Saturday May 14, 2011 #

1 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Racer ST4

Running race 29:01 7.6 km (3:49 / km) +71m 3:39 / km
ahr:165 max:188 weight:81.5kg shoes: Brooks Racer ST4

XC at Stromlo. 3 laps of 2.5k loop. Thought beforehand try to be steady so could have something at the end for once. Race turned out well for that plan. By end of first lap was about 20m behind Liz Humphries so sat there. She got a bit away from me downhill in first half of 2nd lap but I reeled it in on more uphill 2nd half. Ran straighter thrrough the finish line area at end of 2nd lap and was on her. Sat there for first half of third lap. Felt a bit guilty as very windy and I was getting break but I wasnt gonna pass her on downhills and after all it is a race! Took my moment at start of uphill before dam and went straight past. Had 20-30m and kept that till the end. Good fun. Time was 90s quicker than same race last year.
Laps:
1 9.39
2 9.48 / 19.27
3 9.32 / 29.01

Friday May 13, 2011 #

6 AM

Running 36:32 6.23 km (5:52 / km) +75m 5:32 / km
ahr:130 max:153 shoes: Nike Vomero

Early morning run with ALJ who doesnt seem to be slowing up with no 3 on board. Plenty of kid talk as per usual on our runs.

Thursday May 12, 2011 #

Note
weight:81.4kg

Work. Got some new running headphones in post today and they seem like rippers so pleased with purchase. Used em while commuting.

Wednesday May 11, 2011 #

4 PM

Running intervals 27:26 5.66 km (4:51 / km) +39m 4:41 / km
ahr:140 max:160 weight:81.6kg shoes: Asics DS Trainer Orange

4 * 1ks on way to childcare 3.51, 3.50, 3.38 and 4.10. Was gonna do 5 but ran out of time. 3rd k was all down hill and consequently the 3.38 without tryign too hard. Time variation very much based on uphill vs downhill and how many wiggles and turns in the k, eg final k was uphill and lots of turning. Guts still a bit weird but better than yesterday.

Twin Pram Running 25:43 3.31 km (7:46 / km) +47m 7:16 / km
ahr:126 max:142 shoes: Asics DS Trainer Orange

Think this will be the last time doing this for a while. Girls dont have day nap anymore so by the time of childcare pick up have turned feral. Need to drive just to get em home fast. Also they probably dont enjoy 5degrees in the running trailer.

Tuesday May 10, 2011 #

4 PM

Running 21:05 3.6 km (5:51 / km) +83m 5:15 / km
ahr:136 max:156 weight:82.7kg shoes: Nike Vomero

Had planned some hills but after another poor nights sleep and feeling a bit crook in the guts it ended up just being a plod half lap of randy.

Monday May 9, 2011 #

Cycling 1:20:00 [3]

wore too many clothes on way in and too few on way home. also cant control my iphone listening with gloves on. did i mention Zoe got up at 5.20am this morning and turned on all the lights in the house?

Sunday May 8, 2011 #

10 AM

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Cascadia Yellow ones

Orienteering race 1:07:47 9.23 km (7:21 / km) +325m 6:15 / km
ahr:155 max:174 shoes: Brooks Cascadia Yellow ones

40 year anniversary event for O in the ACT at Black Mountain. Used original black & white map (25m contours, 1 inch = 1 mile scale) and sections of original course (a lot of original course now under roads). Thought it would be a bit of a grid search, and it was, but really enjoyable. After a few controls getting hang of it and warming up it just became run hard to general area and then if required do grid search and artistic interpretation of the map. Made a complete meal of 7 when convinced I was in correct erosion gully system and after a while had GrantM for company and he was equally sure. Unfortunately when we left the area we realised we weren't! The erosion gullies we were in were on the map but only as 1 contour gullies. Anyway despite that I enjoyed myself although would've needed a motorbike to do RobWs time (44).

PS - just looked at GPS track. Lost 8mins on No 7.

Saturday May 7, 2011 #

4 PM

Running 22:16 3.43 km (6:29 / km) +73m 5:52 / km
ahr:126 max:147 shoes: Asics DS Trainer Orange

Ran out some Bulldog disappointment at Bob&Judes place. Probably needed to run for 4hrs to get it all out but only 20mins available.

Friday May 6, 2011 #

6 AM

Running 35:26 6.28 km (5:39 / km) +76m 5:19 / km
ahr:131 max:166 shoes: Nike Air Pegasus27

Mornign run with Searlo and RobW. ALl decked out in our tights as -4. Searlo embracing his new Dad status by wearing a cap over the top of a wooly headband - obviously any concern about appearance gone. Managed to stop ROb talking about his North Face run for a few minutes.

(Nice write up - managed to sledge all other runners in the group)

Wednesday May 4, 2011 #

4 PM

Running intervals 36:31 7.64 km (4:47 / km) +19m 4:43 / km
ahr:148 max:172 weight:82.7kg shoes: Asics DS Trainer Orange

Good session. 8* Aranda Oval Ints - hard lap then float half lap. Was tough after run up yesterday but maintained 90-95s when 100s used to be benchmark. Got HR into 170s which rare for me on ints so good.

C • Snob! 4

Tuesday May 3, 2011 #

12 PM

Running race 14:06 2.21 km (6:22 / km) +229m 4:12 / km
ahr:157 max:172 shoes: Brooks Racer ST4

AInslie Run up. Literally ran from car to start line. Felt shocking as a result in first flat section then found rhythm. Struggled last section though as weight of actually having done some training was felt in my legs. Patrick got me easy but I held Sebba at bay.

Running warm up/down 13:46 2.03 km (6:48 / km)
ahr:122 max:128 shoes: Brooks Racer ST4

Jog back down hill with Sebba hearing about where his life is at. Sounded ntb - I even heard him say he was happy! Nice one.

Monday May 2, 2011 #

Cycling 1:20:00 [3]
weight:81.7kg

Back to riding to work. Bloody dark on way home but good to see plenty of riders out.

Sunday May 1, 2011 #

7 AM

Running long 1:43:07 16.72 km (6:10 / km) +592m 5:14 / km
ahr:136 max:166 shoes: Nike Vomero

Longish run with the Cockies gang, or at least the ones who weren't still in WA. Tried to do half hour early but only managed 10mins. As we set out a runners group including VanessaH, Patrick, Graham, Louise and another came by so we made a big group. Felt pretty good but didnt flog myself either just didnt feel like it! Dev and Vanessa set a solid pace up Ainslie and Majura.
Coffee, milkshake and scrambled eggs at Deli Marx afters was good.

« Earlier | Later »