Training Log Archive: acejaseIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
8 AM
Running 13:11 2.44 km (5:25 / km) +10m 5:18 / km
ahr:135 max:148 shoes: Pegasus27 Grey/Green
after a day of sitting straight felt so good i went for a run. only over to jammo and back to stay flat but encouraging.
Friday Mar 30, 2012 #
Note
(injured)
Went to Cathy Hogg for full assessment and was well worth it. diagnosis of inflammation in lower vertebrae and sacro illiac joint (sp?). Caused by weakness round core and importantly poor sitting at home and work. included in causes was excessive ipad usage! so stengthening and exercise program and sitting appropriately program in place.
8 AM
Stretching & Exercises 30:00 [0]
newish exercises.
Thursday Mar 29, 2012 #
8 AM
Cycling 1:07:00 [3]
super commuting. home in dark. light battery died half way up aranda hill (it was 9pm). dough.
1 PM
Stretching & Exercises 10:00 [0]
Wednesday Mar 28, 2012 #
1 PM
Cycling 25:26 9.83 km (2:35 / km) +55m 2:31 / km
ahr:121 max:152 (injured)
wanted to do ride at lunch time but time got squashed. decided to go anyway even though i knew would only have 40mins at most but nearly killed myself at bottom of first hill - brakes failed to do what they are meant to do i.e. stop bike. They could slow bike so aborted planned ride and rode round back streets of yarralumla. after 2nd incident of sailing through intersection without intended stop i just went back to office.
Stretching & Exercises 10:00 [0]
Tuesday Mar 27, 2012 #
7 AM
Cycling 1:07:00 [3]
super commuting including, in the morning, going in other direction to about 200 army people who were on some sort of run. glad i wasnt caught behind them!
Monday Mar 26, 2012 #
Cycling 1:07:00 [3]
Super commuting. nothing to report here people... move along.
7 AM
Running 4:31 0.79 km (5:43 / km) +2m 5:39 / km
ahr:129 max:160 (injured) shoes: Pegasus28 White/Blue
Felt ok in calf so went for gentle run. all good on flat but at first very gentle incline calf tightened up dramatically and felt like a severe cork. walk-jogged to oval and did stretches.
Stretching & Exercises 20:00 [0]
Sunday Mar 25, 2012 #
7 AM
Cycling 1:36:56 [3] 36.89 km (2:38 / km) +534m 2:27 / km
Long ride, by my standards, out thru Coppins Crossing, lap of Stromlo crit circuit then up Mt Stromlo and home via bike path that comes from Weston Ck. Few roadworks round Shep & Jo's new mansion effecting bike path with several gravelly-track detours. Nice ride, cold at the start but got the clothing pretty right and enjoyed zoning out for the 90mins or so.
7 PM
Note
Calf feels well on the mend which suggests it is back related. Booked at appt with Physio CathyH for end of week and comprehensive analysis of WTF is going on.
Saturday Mar 24, 2012 #
Stretching & Exercises 20:00 [3]
included massage of calf which seemed to make it worse short term but hopefully better long term.
Friday Mar 23, 2012 #
Stretching & Exercises 10:00 [3]
calf slightly better today although limping again by end of day. taking high numbers of anti inflams.
Thursday Mar 22, 2012 #
Cycling 1:07:00 [3]
commuting. back on super commuter after walders did a great job fixing it. bike was good and got back to my little yarralumla cut thru. home in the dark - first use of lights for the year when going home at vaguely normal time. (Ok actually it was 8pm which isnt so normal...)
Note
(injured)
Calf went again. not sure if it is back related or not. worrying thing is it wasnt running - just walking round office all of a sudden went twang. thought it was one of those things that happened for a few strides and then came back but spent rest of day limping round office. not good.
Stretching & Exercises 10:00 [3]
Wednesday Mar 21, 2012 #
12 PM
Running 27:44 4.55 km (6:05 / km) +104m 5:28 / km
ahr:137 max:155 shoes: Pegasus28 White/Blue
Was desperate for a run after very busy few days at work. Up on Red Hill and then down to order coffee, to the work Post Box and then back to collect coffee. Beautiful day. Achilles and calves sore from arf, especially left.
7 PM
Running 23:33 3.61 km (6:31 / km) +84m 5:50 / km
ahr:126 max:151 shoes: Lunar Fly 2 Green/Black
Once girls were in bed needed a Mental Health Run. I didn't anticipate how incompetent some people can be and I seemed to have employed one such person.
Monday Mar 19, 2012 #
7 AM
Cycling 1:07:00 [2]
super commuting. usual sore spots - outside hips, left achilles/calf, glutes. also shins quite sore - presume from bike path.
Sunday Mar 18, 2012 #
7 AM
Running race 1:24:06 21.21 km (3:58 / km) +114m 3:52 / km
ahr:168 max:191 shoes: Brooks Racer ST4
Weston Creek Half, as substitute for 6FT. Not pumped but good to do a race. Weird start having difficulty knowing what to pace self. Felt like coulda gone faster but shouldnt so sat round 3.50s for first 5k. 5-10k was a bit of a struggle but then felt really good at turn around and thought it would be a good time so had good pace up to 15-16k. Started to tighten then and hill up from scrivener was a struggle. Focussed on holding on close to 4min ks for rest as thought I would do 83 then and even upped the pace a bit for final k beside lake to Peninsula. Was surprised to see 83 tick by as saw the finish clock but still managed 13s PB of 84.06. Garmin said course was 100m long and certainly somewhere in the middle there seemed to be a long k marker. Highlight was Devils awesome time and beautiful morning for it. Coffee and porridge back at mine with Rob and all the kids while ALJ and BA ran.
C • PB 5
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Brooks Racer ST4
Saturday Mar 17, 2012 #
2 PM
Running 23:27 4.59 km (5:07 / km) +95m 4:38 / km
ahr:139 max:158 shoes: Pegasus28 White/Blue
trot round goassan hill with RobW to iron out any inactivity for tomorrows arf.
Friday Mar 16, 2012 #
7 AM
Running 21:37 3.59 km (6:02 / km) +83m 5:24 / km
ahr:129 max:151 shoes: Pegasus28 White/Blue
Morning plod half lap of randy. thought id better do something. have entered weston creek arf for sunday so will do that, recover over the week or so and then look to get back into things. At this stage the next goal, which hopefully wont be cancelled, will be the Gold Coast Marathon. I spose if i go really well on Sunday I might consider Canberra Mara but at this stage I dont think im keen enough.
7 PM
Stretching & Exercises 20:00 [0]
Thursday Mar 15, 2012 #
6 PM
Cycling 50:00 [3]
Half a commute in to work and then short ride to outlaws for dinner.
Wednesday Mar 14, 2012 #
6 PM
Orienteering race 17:53 3.96 km (4:31 / km) +17m 4:25 / km
ahr:165 max:178 shoes: Lunar Fly 2 Green/Black
Last SS at Comm Park. Wasnt pumped and felt sluggish. Got going round the middle and physically finished hard with a sprint up last hill. Mistakes on 10 probably cost 40s or so.
Orienteering warm up/down 10:00 [2]
Tuesday Mar 13, 2012 #
6 PM
Stretching & Exercises 20:00 [0]
Calf ok but twinges after being back at work, ie sitting. did hip rollings.
Cycling 1:07:00 [3]
Sunday Mar 11, 2012 #
4 PM
Running 38:14 5.74 km (6:39 / km) +291m 5:19 / km
ahr:130 max:184 shoes: Pegasus28 White/Blue
Run with Rob round cliff track at Katoomba then up hill into town to buy beer. Felt a bit stiff and sore, especially achilles, at start but fine once warmed up. Lots of stops to look at views.
Saturday Mar 10, 2012 #
Event: Six Foot Track Marathon
8 AM
Running long 2:47:11 22.06 km (7:35 / km) +1441m 5:43 / km
ahr:145 max:174 shoes: Pegasus28 White/Blue
With accomodation booked and paid for we went up to Katoomba anyway and embarked on a long run with Rob and Devil. From accom down through Leura falls and along track below 3 sisters. Very slow going with wet conditions and lots of rock and treet hopping. Also we weren't 100%sure where we were going. Plenty of chat from Rob about North Face as we followed some of the route - cant say it made me want to do it! Eventually track got a bit more runnable after we got past railway track although there was one bit of just climbing.
Ran out to Ruined Castle from there and then back up golden stairway, which was bloody hard work, and then along the road through narrow neck and onto cliff top path to 3 sisters. This was where most memorable part of run occurred as we passed a female tourist tip-toeing round the right hand edge of one of the many large puddles. Devil, being the gentleman that he is, edged his way round the left hand side only to slip and plonk his foot fair in the middle of the puddle. Only it wasnt a puddle anymore because all of the muddy water was on said-tourist! Not happy Jan! Devil, being the gentleman that he is, kept running while I called out he owed her a beer. She said at least!!!!
Ran out to Ruined Castle from there and then back up golden stairway, which was bloody hard work, and then along the road through narrow neck and onto cliff top path to 3 sisters. This was where most memorable part of run occurred as we passed a female tourist tip-toeing round the right hand edge of one of the many large puddles. Devil, being the gentleman that he is, edged his way round the left hand side only to slip and plonk his foot fair in the middle of the puddle. Only it wasnt a puddle anymore because all of the muddy water was on said-tourist! Not happy Jan! Devil, being the gentleman that he is, kept running while I called out he owed her a beer. She said at least!!!!
Thursday Mar 8, 2012 #
Note
After my hopeful trog entry yesterday 6ft is now not looking good. Race Director emailed last night saying Coxs River not safe to cross at the moment and will be reviewed again on Friday. But all reports are its pelting down in Blue Mtns at the moment so not looking good at all.
Note
So after all the focus and training 6ft is cancelled. :( last week and weekends rain stuffed it with Coxs deemed unsafe and a large section of track supposedly washed away. Ah well - will have a nice weekend away and think about what race might put the training into.
8 AM
Stretching & Exercises 10:00 [0]
Wednesday Mar 7, 2012 #
Note
Been obsessed with various websites showing various river and water information about height of coxs river for race. Based on my now experienced readings I think race should be on. Touch wood.
7 PM
Running 31:37 5.59 km (5:39 / km) +121m 5:06 / km
ahr:143 max:184 weight:81.4kg shoes: Lunar Fly 2 Green/Black
2* Gossan Hill Ints with 2min rest (more than usual) in between. Felt pretty easy and times v fast for me. Felt like coulda done more easily. Worrying is increasing tightness in medial side of calf which seems to be stemming from excessive sitting at work (lower back). Doing stretches etc.
Stretching & Exercises 20:00 [0]
Tuesday Mar 6, 2012 #
11 AM
Stretching & Exercises 10:00 [0]
Monday Mar 5, 2012 #
11 AM
Stretching & Exercises 30:00 [0]
weight:81.3kg
Sunday Mar 4, 2012 #
11 AM
Running 41:04 7.2 km (5:42 / km) +109m 5:18 / km
ahr:129 max:149 shoes: Pegasus28 White/Blue
Splosh round classic bike path loop with Walders (!), Rob & Andy. Mostly to escape kids who had been locked inside for days on end. Lots of creeks and rivers where creeks and rivers are not usually. Calf tightness "there" but ntb.
Stretching & Exercises 10:00 [0]
Saturday Mar 3, 2012 #
1 PM
Running hills 1:06:40 10.55 km (6:19 / km) +484m 5:08 / km
ahr:148 max:176 shoes: LunarFly2 Black/Blue
Hill efforts with RobW and Hoggster. Did 2 Black Mtns and finished with an Aranda Hill. All in the pouring rain with plenty of 6FT strategy talk. Felt pretty strong on hills - novel to be running not tired from weeks training. Had Andy's measure on the hills for first time I could remember although his training hasnt been stellar the last month. Calf a bit sore on medial side so might have a pre 6FT course of anti-inflams. We started our surge up Aranda Hill a little late but even allowing 10-15s for that it was comfortably a PB for me. Just have to freshen up some more now.
9 PM
Stretching & Exercises 25:00 [3]
The whole shebang.
Thursday Mar 1, 2012 #
Note
weight:81.3kg (rest day)
Rest day. Six foot waves out last night and I'm in wave 1 which I was pleased about. I feel like an imposter though as devil was put in wave 2. 5mins difference between waves so he should be on me before coxs river. I used the races 6ft qualifying time calculator and my time at the two bays trail run translates to a 4hr 6min 6ft time - think that is very ambitious! Will be v happy if get under 4hr 30.
Stretching & Exercises 20:00 [3]
Nothing too crazy - hips with rubber ball and calves mainly.