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Training Log Archive: acejase

In the 31 days ending Aug 31, 2011:

	activity	#	time	miles		km		+m
	Cycling	10	13:11:50	55.18		88.81		1040
	Running	15	11:59:11	74.86	(9:36)	120.47	(5:58)	3432
	Orienteering	1	55:59	5.6	(10:00)	9.01	(6:13)	123
	MTB	1	45:33	5.56	(8:11)	8.95	(5:05)	125
	Total	27	26:52:33	141.2		227.23		4720
	[1-5]	27	26:42:42
averages - weight:82kg

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Wednesday Aug 31, 2011 #

Cycling 1:50:00 [3]

Commuting plus down to childcare and back again with trailer. Havent ridded with trailer for a while and forgot that trailer arm needs to be longer so you cant hear the end-of-the-day crying/fighting. Funny but.

Tuesday Aug 30, 2011 #

7 PM

Running hills 35:30 5.25 km (6:46 / km) +188m 5:44 / km
ahr:132 max:171 weight:82.3kg shoes: Asics DS Trainer Orange

After dark 6 * DS Hills. Havent done DS Hills for so long I couldnt remember which light pole I ran too but I tihnk I got it right. Times pretty consistent and i think pretty reasonable c.f. "good ol days".

Monday Aug 29, 2011 #

Cycling 1:20:00 [3]

its Monday so I must be supercommuting. legs a little weary from weekend.

Sunday Aug 28, 2011 #

8 AM

Running long 44:08 [3] 7.26 km (6:05 / km) +302m 5:02 / km
shoes: Pegasus27 Grey/Green

Running long 50:25 [3] 8.26 km (6:06 / km) +233m 5:21 / km
shoes: Pegasus27 Grey/Green

Long run with heap of Cockie fellows plus Miss Jones on bike for first part. My HRM was playing up so reset it at top of Ainslie so thats why ive got two run entries. Run included up "the wall", as Grant christened it, of Ainslie (from the Quarry). Felt a bit stronger up Majura so maybe cycling helping. Enjoyable gathering at Sfoglia afterwards.

Saturday Aug 27, 2011 #

1 PM

Running 1:09:16 12.61 km (5:30 / km) +187m 5:07 / km
ahr:139 max:156 shoes: Asics DS Trainer Orange

Saturday arvo stroll with Hoggster who was just off the plane and Searlo who was paying the price of not much training by the end.

Friday Aug 26, 2011 #

6 AM

Running 20:59 3.55 km (5:55 / km) +85m 5:17 / km
ahr:129 max:145 shoes: Pegasus27 Grey/Green

Morning half lap of Randy after the girls got us up at sparrows fart.

Wednesday Aug 24, 2011 #

8 AM

Cycling 30:18 [3] 13.11 km (2:19 / km) +106m 2:13 / km

Ride to work. thought I'd include it seeing I was doing a black mtn in the arvo.

3 PM

Cycling 56:31 20.61 km (2:45 / km) +441m 2:29 / km
ahr:142 max:254

Ride home via Civic and particularly a Black Mtn rep.

Tuesday Aug 23, 2011 #

2 PM

Running intervals 44:08 8.25 km (5:21 / km) +154m 4:54 / km
ahr:144 max:173 shoes: Asics DS Trainer Orange

4 * EcMo Easy Ints on Gossan Hill. Bit slow - could feel quads from weekend. Been trying to do strength focussed stuff last few weeks - specifically hills and bike - and think I could feel effect on speed today. PLus prob bit tired. Beautiful Day for running.

Monday Aug 22, 2011 #

Cycling 1:20:00 [3]

Super commuting. Left work a bit late but it was still light. The end of winter is nigh. Yay!

Sunday Aug 21, 2011 #

Note
weight:82.3kg

I reckon any morning after Indian food I weigh close to a kilo heavier.

8 AM

Running 1:38:34 16.69 km (5:54 / km) +567m 5:03 / km
ahr:141 max:167 shoes: Pegasus27 Grey/Green

Hackett Long run with BA, JLA, JoshyB, Dev and good to have GrantM and MaryMac back. Did Ainslie, HH and then Majura. Felt a bit sluggish with a few sore spots telling me they need stretching etc but got round ok. Wilburs afters was good as usual.

Saturday Aug 20, 2011 #

6 AM

Cycling 2:15:01 [3] 55.09 km (2:27 / km) +493m 2:21 / km

Road ride with Searlo and Snowdes. Was to be a "gentlemans ride" according to searlo which was a fancy way of saying slow. However we bumped into some of the Grinder Boys at Northbourne so pace was solid along federal hwy and especially up the hill. However we on the gentleman ride turned off at sutton where things got more gentle and chatty through Sutton and Mulligans Flat, Gungahlin and back to Tilleys. Tilleys doesnt open till 9 though so we had a decent coffee in the relaxed couches of The Front. Good for me to do some riding as I think it will be good for strength.

Friday Aug 19, 2011 #

7 AM

Running 21:59 3.59 km (6:08 / km) +85m 5:29 / km
ahr:126 max:146 shoes: Pegasus27 Grey/Green

Morning trot round Aranda to clear the head before the days activities. Got home and hung out washing for 30mins. I dont think I'm exaggerating - definitely 20mins.

Thursday Aug 18, 2011 #

Note

Was at work for 12 hrs straight today. Not getting into Liggo territory yet but must be close.

Wednesday Aug 17, 2011 #

3 PM

Running hills 34:07 5.26 km (6:29 / km) +272m 5:09 / km
ahr:137 max:173 shoes: Asics DS Trainer Orange

In deakin again so did same hill as a couple of weeks ago. Did it about 10s faster this time but think that reflects on how I was feeling last time. Light rain falling the whole time.

Tuesday Aug 16, 2011 #

4 PM

Running 20:23 3.53 km (5:47 / km) +84m 5:10 / km
ahr:136 max:156 shoes: Pegasus27 Grey/Green

I was contemplating some sort of intervals but a minuscule hint of tiredness from the weekend was enough to switch to a slow half lap of aranda.

Monday Aug 15, 2011 #

4 PM

Cycling 1:20:00 [2]
weight:81.7kg

super commuting. all my super commuting is merging into 1 so i really cant remember what happened on this one. I probably rode there noticeable for freezing my ar$ off down aranda hill and rode home in a rush coz I was running late so had to flog myself up aranda hill.

C • lake? 2

Sunday Aug 14, 2011 #

10 AM

Orienteering race 40:59 7.01 km (5:51 / km) +123m 5:23 / km
ahr:169 max:178 shoes: Brooks Cascadia Yellow ones

Teams Event at Kowen and I was luckily in a team with Bun (I hadnt pre-entered). Forgot to start watch until half way to 2nd. Started well apart from massive slip and spill on log which presumably was in front of everyone (I didnt look back). Was hanging on to Grant until about the 3rd and then found myself running with Eon as we exchanged stuffing it up into the circle. He got ahead at end of long leg and I just hung on until to my surprise he stuffed the last while I quietly punched and took the victory. Finished behind Olle, Frogga and Big D but managed to roll Eon and JoshyB. Good fun and with that many dudes in Canberra we really should mass start like that more often.

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Brooks Cascadia Yellow ones

Saturday Aug 13, 2011 #

1 PM

Running hills 52:29 8.29 km (6:20 / km) +289m 5:23 / km
ahr:142 max:176 shoes: Pegasus27 Grey/Green

Run with Hoggster and Searlo which became ANdys Famous 5 Hills. Legs were like jelly on first. Got thru 2nd ok but 3rd popped and 4th was pretty gone. Made a sprint of the 5th but ANdy still had my measure. Good training.

Wednesday Aug 10, 2011 #

3 PM

Running hills 38:56 6.0 km (6:29 / km) +263m 5:19 / km
ahr:133 max:171 shoes: Asics DS Trainer Orange

Had to stop at an office in Deakin on way home so ran from there also. Found quite a good long hill behind the old Deakin Telephone exchange and did 3 reps up it.

Tuesday Aug 9, 2011 #

9 AM

Running intervals 31:43 6.46 km (4:55 / km) +16m 4:51 / km
ahr:142 max:167 shoes: Asics DS Trainer Orange

4 * 1k efforts round Lake Ginninderra. Really wasnt up for it but it was my only time of day to run so round I went. Certainly plenty of walkers and a few runners out. As nearly always when I dont feel like running it was good anyway.

Monday Aug 8, 2011 #

Cycling 1:20:00 [3]

Commuting.

Sunday Aug 7, 2011 #

8 AM

Running long 1:25:01 13.64 km (6:14 / km) +427m 5:23 / km
ahr:142 max:178 weight:81.4kg shoes: Pegasus27 Grey/Green

Longish run from mine with Frogga, Hoggster and RObW. Loop through Gossan Bruce RIdge and up Black Mtn. Leisurely pace except for when Hoggster took exception to my sledging (it was from the night before) and pumped it up the last part of Black Mtn climb. Quickly dislodged Rob from the peleton and I was going to far into the red zone so followed also. Frogga held on to go over the Col with Team Hoggster.
Afters we were joined by families at Chateau McCrae for bacon, eggs and coffee. Kids played happily and loudly and coffee, even if I do say so myself, was good.

C • Sounds like 2

C • Sledging 2

Saturday Aug 6, 2011 #

11 AM

MTB 45:33 8.95 km (5:05 / km) +125m 4:45 / km
ahr:108 max:135

For reasons unfathomable I decided to go for a MTB ride. I mean after all it was light drizzle and I havent ridden for I dont know how long. This was emphasised when I went to get my bike and my map board was still attached - suggests at best I rode it it in Autumn but more likely last year. ANyway went for a puddle round Bruce Ridge - should really go more often with so many good tracks near by. Was absoloutely shocked to be passed by a group of Ian and Hamish Prosser, Shep, RObW and Walders! ALthough they were probably more shocked to see me out - Prossery sledging me beautifully by suggesting my MTB was the one Cadel learnt to ride on in 1995.

C • challenge? 3

Friday Aug 5, 2011 #

7 PM

Running 21:57 3.62 km (6:04 / km) +85m 5:25 / km
ahr:131 max:151 weight:81.7kg shoes: Pegasus27 Grey/Green

Evening ayup run half lap of Randy. Nice. And dark.

Wednesday Aug 3, 2011 #

3 PM

Running tempo 49:36 8.21 km (6:02 / km) +195m 5:24 / km
ahr:146 max:170 weight:82.4kg shoes: Asics DS Trainer Orange

Beautiful 20something degrees in the Berra so headed out in the arvo to Stromlo and did 3*10min efforts with 2mins recovery. Hardly pumping it - more tempo pace than interval - however really nice to be out in the warm weather. Certainly better than when I was there a month or so ago in the light rain and freezing cold.

C • Belinda 2

C • Belinda 1

Tuesday Aug 2, 2011 #

Cycling 1:00:00 [3]

Miscellaneous riding between here and Mitchell where car was being serviced. nice day for riding.

Monday Aug 1, 2011 #

Cycling 1:20:00 [3]

Supercommuting.

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