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Training Log Archive: acejase

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+m
	Running	16	11:09:08	69.66	(9:36)	112.1	(5:58)	2524
	Orienteering	8	7:19:52	37.03	(11:53)	59.6	(7:23)	1471
	Cycling	5	6:20:00
	Total	29	24:49:00	106.69		171.7		3995
	[1-5]	29	24:38:09
averages - weight:82.5kg

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Monday Oct 31, 2011 #

7 PM

Cycling 1:20:00 [2]

Super commuting. Only one more Monday of commuting to Woden, all things going to plan!

Sunday Oct 30, 2011 #

8 AM

Running 1:38:09 15.26 km (6:26 / km) +597m 5:23 / km
ahr:143 max:169 weight:81.9kg shoes: Pegasus27 Grey/Green

Sunday run with massive crowd. Andy and GrantM led us on for some variety so we headed down the fenceline from HH and then back of Campbell Pk and up some track we dont run too often. JLA and I yakking at the back which was not good for hill climbing so lost the boys but plugged our way to the top of Ainslie. Noone there, except GrantM who trailed us in, so after consulting a few random walkers about whether they'd seen any runners we headed for Majura as a threesome. HH and Majura from the saddle followed although we all needed some encouragement to take on Majura. Didnt feel that flash today but got round nicely. Saw the boy as we went back down Majura as it turned out they'd done a loop in Ainslie. Coffee and the sleeper at Sfoglia. Had buyers regret on the sleeper (bacon & egg roll) as its hardly a fast-track to weight loss. Ate it anyway.

Saturday Oct 29, 2011 #

2 PM

Running 45:14 8.28 km (5:28 / km) +129m 5:04 / km
ahr:137 max:154 shoes: Asics DS Trainer Orange

AFternoon jaunt with a few dads - walter R and Hogg A. Just a jog really with Andy on a time line and none of us too pumped for some speed.

Friday Oct 28, 2011 #

6 AM

Running 36:50 6.24 km (5:54 / km) +80m 5:33 / km
ahr:125 max:149 shoes: Pegasus27 Grey/Green

Morning run with Searlo & Andy. No rob as he awaits the arrival of Walter Walter.

Wednesday Oct 26, 2011 #

5 PM

Running 29:53 5.78 km (5:10 / km) +121m 4:41 / km
ahr:171 max:238 shoes: Brooks Cascadia Yellow ones

Back to SUmmer Series for another year which kicked off at Pinnacles. Started a bit steadier than at Badja sprint and this seemed wise as not so in O2 debt and seemed more in control. A couple from the end though did just what I did a few times over the carnival - dropped a couple of minutes when lost focus and made technical error. Run pretty solid otherwise.

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Pegasus27 Grey/Green

Tuesday Oct 25, 2011 #

12 PM

Running 56:12 10.69 km (5:15 / km) +184m 4:50 / km
ahr:141 max:159 weight:83.8kg shoes: Pegasus27 Grey/Green

A rare event - a lunch time run with RobW. Included ABS, gossan, single tracks of Bruce ridge and a corner of Black Mtn reserve. Pace steady but not startling. Conversation humorous and covering the weekends activities, oh and Rob compared his cricket skills with Mark Waughs (they both run a lot of other blokes out!!!).

Monday Oct 24, 2011 #

7 AM

Running 1:03:58 10.21 km (6:16 / km) +127m 5:54 / km
ahr:127 max:146 shoes: Pegasus27 Grey/Green

Had thought I'd do 90mins but back was pretty stiff and then when the creek on the 'usual' run was too high for the stepping stones I just adjusted the route and wasn't that fussed about how long run was - turned out it was 60mins. Finished at Jim's coffee shop in Monty with take away coffee which was gooood - limited coffee over this weekend has messed with my head.

Sunday Oct 23, 2011 #

7 PM

Running 22:04 3.7 km (5:58 / km) +54m 5:33 / km
ahr:131 max:143 shoes: Pegasus27 Grey/Green

After 2 parties (40th & 3rd) needed to commence program of ridding body of cakes, junk food and alcohol. Felt like I was 5kgs heavier.

Friday Oct 21, 2011 #

7 PM

Running 22:11 3.94 km (5:38 / km) +55m 5:16 / km
ahr:134 max:154 shoes: Pegasus27 Grey/Green

In Melbourne with A&Z for the weekend so snuck out when they were asleep for short jog round Monty.

Wednesday Oct 19, 2011 #

7 PM

Running 24:30 4.49 km (5:27 / km) +59m 5:07 / km
ahr:131 max:148 weight:81.8kg shoes: Pegasus27 Grey/Green

Evening jog over to robs in his innov8s to give them a test run, return them then jog home. seemed thin but would be good for O. Hard to get the balance right between light weight and support for something like 6FT.

Tuesday Oct 18, 2011 #

12 PM

Running warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Brooks Racer ST4

Running race 14:23 2.47 km (5:50 / km) +237m 3:56 / km
ahr:170 max:205 shoes: Brooks Racer ST4

Black Mtn Run up. Tried to pace self bit along flatish early section and sat behind Sebba. Got to summit track just before Sebba but he cruised past not long into steep stuff. Tried to stay solid but real effort in last steep bit where Patrick came by and beat me in by 10s or so - still he passed me later than ever before! Tough run as always and great to see Sebba get a glorious win passing the leader in the last 100m.

Running warm up/down 15:58 2.52 km (6:20 / km)
ahr:128 max:136 shoes: Brooks Racer ST4

Jog back down with Sebba deflecting nicely from his glorious victory.

Monday Oct 17, 2011 #

Cycling 1:20:00 [3]

Super commuting on commuter bike. Home in glorious sunshine once more - I could get used to this!!!!!

Sunday Oct 16, 2011 #

8 AM

Running long 1:39:41 16.07 km (6:12 / km) +573m 5:16 / km
ahr:142 max:170 shoes: Pegasus27 Grey/Green

Cockies all male long run with Andy, Dev and a pair of Grants. MaryMac was there at the start and finish but did her own thing inbetween. Did Majura and Ainslie with Devil in fine fettle. I felt better as run went along although as Frogga pointed out this may have been because last part was downhill. Many observations made about Frogga going to Cooma Hospital to get a splinter out post race last weekend. They were his words. A splinter. He needed a local anaesthetic. Actually plenty of banter on the run which was good.
Afterwards at Wilburs. Raisin Toast v good although coffee a bit ho-hum.

Saturday Oct 15, 2011 #

5 PM

Running 39:26 7.14 km (5:32 / km) +103m 5:09 / km
ahr:131 max:151 shoes: Asics DS Trainer Orange

Condition today about same as yesterday but at least I had Andy and Pippa for company. None of us in good shape really with Pippa feeling the spring time "heat".

Friday Oct 14, 2011 #

7 AM

Running 23:13 3.59 km (6:28 / km) +83m 5:48 / km
ahr:121 max:144 shoes: Pegasus27 Grey/Green

Morning blob round randy. AFter feeling fresh early in the week felt slow, fat and weary today.

Thursday Oct 13, 2011 #

9 PM

Cycling 40:00 [3]

Tried something different on Thursdays going to work on the bus with my bike and then riding it home at end of day, which today was 9.15pm. Felt better when got home than when drive/bus home but it was a bit weird riding along bike path at that time. certainly wasnt bothered by any other commuters, in fact didnt see a soul.

Wednesday Oct 12, 2011 #

Cycling 1:40:00 [3]

Signs from today's super commuting, on ride to work day, that winter is over:
- it was 20 degrees and I didn't need sleeves or anything warm on way home. Nor lights.
- I got 'tapped' on the helmet 3 times by a bird. I think it was a pippie but could've been a maggie as I never saw it. Cricked my neck ducking.
- I picked the girls up from child care with the trailer. Haven't done that for a while (read - All winter)
- when almost home Abby asked "what's that daddy?" it was a cricket pitch roller starting to make the pitch on aranda ovals.

Tuesday Oct 11, 2011 #

7 PM

Running 20:41 3.44 km (6:00 / km) +25m 5:48 / km
ahr:125 max:143 shoes: Pegasus27 Grey/Green

evening blob that ended at jammo with the purchase of one of nanas pies. probably total sum of run and pie was weight gain.

Monday Oct 10, 2011 #

Cycling 1:20:00 [3]

commuting.

Sunday Oct 9, 2011 #

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Brooks Cascadia Yellow ones

11 AM

Orienteering race 54:01 8.76 km (6:10 / km) +263m 5:22 / km
ahr:161 max:171 shoes: Brooks Cascadia Yellow ones

Oceania Relays with team of Sebba, ANdy and then myself. Ridiculously I went out in mass start - expected winning time of 45mins, Sebba ran 50 and Andy 45 and I go it in mass start?!?!?! Silly. Anyway started well although Craney gone by no 1. Running loosely with WA (young McNulty), NSW (Todkill) and SA (Fatrat) until I mucked up 5 making parrallel error. Pretty dissapointed with self, probably lost 3mins. Then got back into good orienteering hoping others would make an error. Saw Ben and Todkill heading up hill out of pivot as I went down to it for last time so they probably still had the 3mins. Kept o-ing well but hit the paddocks not having caught them back up. Could see WA and Toddkill heading back to finish so knew I wasnt going to catch them but thought, with whole mass start thing, that I might need to finish within certain time of them for our team to still beat them. As a result promptly blew 20 turning myself round going up over hilltop and ending up at 21. ANother 3mins I'd say.

Overall pleased with fitness and terrain running given lack of o specific preperation but dissapointed with number of errors. Maybe push too hard worrying physically not up to it and that causes mistakes. Have to accept best result for me (PB so to speak) will come from running at my ability level and that in turn this will actually produce decent results. Still don't think I'm quite ready to retire to M40 just yet.....:)

Saturday Oct 8, 2011 #

Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Brooks Cascadia Yellow ones

10 AM

Orienteering race 1:46:09 15.32 km (6:56 / km) +397m 6:08 / km
ahr:166 max:175 shoes: Brooks Cascadia Yellow ones

Didnt feel that good in warm up or early part of race which did worry me for long race. First 5 controls did with Eddie who had same on M40 before heading off into fallen timber jungleland. Terrain got the better of me through this section and I was glad when before the pivot control a group of Jimbo, RObW, some Queenslanders and Brownridge (?) caught me up. Put the map away for a few controls to get some rhythm back and did by the time hit the long leg although was only with Jim then. From then on pushed hard and was physically good. Navigation a bit scratchy but had Jim around to clean things up. Saw Andy (2mins ahead start) at turn around control (19?) so was really keen then although promptly droppped a minute or so at that control. Ran very well for rest of course losing a minute or so at 27 but that was a result of pushing the boundaries which I sometimes dont do enough of so ok with that. Really enjoyed race and running with Jim most of the way. Think my run was pretty reasonable although result a little dissapointing as was on the tail end of the other also rans. Also the errors at 19 and 27 cost me chance of beating ANdy who got me by close to 3mins.

Friday Oct 7, 2011 #

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

12 PM

Orienteering race 22:46 3.4 km (6:42 / km) +96m 5:52 / km
ahr:169 max:180 shoes: Brooks Cascadia Yellow ones

Oz Sprint Champs at Gaerloch. STarted ok choosing easy route choice but really sprinted it. Set the tone for "rushing" and probably straight into o2 debt. Caught Devil and went through ok until long down and across. Worked out later was too high but upshot was blew nearly 3mins. After that knew result was over but still managed to rush and navigate along wrong control line at one point.

Wednesday Oct 5, 2011 #

8 PM

Running 23:07 3.61 km (6:24 / km) +83m 5:45 / km
ahr:125 max:144 shoes: Pegasus27 Grey/Green

Evening half lap of aranda in the dark. feeling fine. wanted to do some terrain but got too late and too dark and cbf getting the ayup out. I'm not that keen!

Tuesday Oct 4, 2011 #

9 AM

Running 18:38 3.17 km (5:53 / km) +14m 5:45 / km
ahr:133 max:177 shoes: Pegasus27 Grey/Green

Gentle trot from childcare. some very light soreness but all good.

Sunday Oct 2, 2011 #

8 AM

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: Brooks Cascadia Yellow ones

Orienteering race 1:05:53 6.72 km (9:48 / km) +129m 8:57 / km
ahr:160 max:174 shoes: Brooks Cascadia Yellow ones

Less good today at Oceania Middle. Fantastic mining area with just detail the whole time so no rest. Good start but wasnt able to maintain intensity of concentration for whole time. Lost prob 2.5mins on about control 5 and realised if you lost anytime it was gonna be at least 90s. But that was noting compared to my two cock ups in last loop. Firstly did a 180 out of 17 (I think it was 17 - I left my map in commentary tent dough!) and was running hard for a clearing a 100m+ away. By the time I was wondering where the clearing was I realised. Prob lost 5+mins. Next one was at 19 when pushed hard out of control along the line. The line back to 18....... realised just before 18. Looking at splits another 5mins+ lost. Dissapointing but reflected unable to maintain intensity. Rest of course was both enjoyable and I hit a lot of controls really well.

C • Map 3

Saturday Oct 1, 2011 #

12 PM

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

Orienteering race 2:01:03 15.4 km (7:52 / km) +586m 6:36 / km
ahr:163 max:173 shoes: Brooks Cascadia Yellow ones

Oceania Long Distance. Pretty solid without amazing. Good start navigating well and kept solid through most of course. Some hesitations on longer legs and looking at splits compared with Andy I lost nearly 8 mins on the two longest legs. Probably 2 of those mins accounted for by mistakes/hesitations but really need to work on that! Ran solo virtually whole way which was dissapointing as think I couldve sped up a little with some company. Did have RobW for a leg with Jimbo's nephew but foolishly looked at my map and lost them. Finished pretty strong pushing hard for good time.

Course 1 - Splits

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