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Training Log Archive: acejase

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m
Running	19	16:37:22	109.85		176.79		2724
Cycling	7	6:15:00
Stretching & Exercises	10	1:54:15	3.13		5.04		2
Terrain Running	1	30:20	2.1	(14:28)	3.37	(9:00)	89
Total	32	25:16:57	115.08		185.2		2815
[1-5]	28	24:13:50

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Thursday Aug 30, 2012 #

12 PM

Terrain Running 30:20 3.37 km (9:00 / km) +89m 7:57 / km
ahr:132 max:153 shoes: LunarFly2 Black/Blue

Yep terrain running. With sojourn to Vic Champs looming I went for the highly relevant slow jog thru the red hill bushland. Should be right for Kangaroo Crossing now.

C • You and me both! 1

Cycling 1:07:00 [2]

Tuesday Aug 28, 2012 #

8 AM

Cycling 37:00 [3]

ride to work. still nippy but winter gear out of the wash so survived easily.

5 PM

Running 1:06:05 11.04 km (5:59 / km) +222m 5:26 / km
ahr:139 max:167 shoes: LunarFly2 Black/Blue

Easyish run home. Bit dark by the end but made it thru Aranda Hill with just enough light. Time seemed to pass quickly so spose thats good.

not a good morning to have my winter riding clothes still in the wash. -1 when i left and it felt it scooting down aranda hill. I blame Blair. still at least i'd pumped up the tyres and oiled the chain on the ol super commuter.

Sunday Aug 26, 2012 #

8 AM

Running long 1:37:18 16.08 km (6:03 / km) +525m 5:12 / km
ahr:142 max:161 shoes: Pegasus28 White/Blue

Cockies Majura long run with RobW, Hoggster, Frogga and Ollie. Felt pretty tired from yesterday although didnt drop off as much as thought might. Luckily Ollie was kind to us. Up Majura, pines, HH, Ainslie and then back again. RobW and I pretty slow up Ainslie and were in fits of laughter after crossing an erosion gully on way back from Ainslie and Hoggster and Ollie seemed to make 50m on us across the one gully.

Coffee at Sfoglia. Twas good - havent done the cockies coffee for a while so nice to get back. Caramel milkshake was special.

9 PM

Stretching & Exercises 10:00 [0]

Saturday Aug 25, 2012 #

8 AM

Running race 1:05:17 16.18 km (4:02 / km) +105m 3:54 / km
ahr:164 max:169 shoes: Blue Lunar racers

XC Waste Basin 10mile race. Yet again started out feeling tired. really is a pattern at the moment - really notice it in the quads. Just no spark. Settled in to 4th place by Hospital hill and knew the 1st guy was going to be a long way ahead. 2nd and 3rd were prob 50m ahead and leaving me so just decided to try and stay solid and see if one of those guys blew up. Come scrivener dam I could see one of them coming back to me but by then I was starting to slow. Finished it off solid although big bleeding blister in arch of my foot which I could see was from hole in sock. Socks now in bin! Time is about a minute slower than when I did waste basin solo a month or so pre marathon although in many ways this was a solo run and a strong head wind after scrivener.

I'd been thinking this tiredness was because I was building my training back up again but now starting to think the tiredness is still left over from the marathon. Its about 8 weeks since marathon which has been 2 weeks resting, 1 week virus, 1 week calf tweak and now 4 weeks decent training. After 4 weeks decent training I would normally be feeling good training but am not so think I'll take it easy for a week or maybe 2 and see if things pick up that way.

Running warm up/down 10:00 [3]
shoes: Brooks Racer ST4

Warmed up in Brooks racers thinking I'd wear them but just didnt feel good so quick change in to lunar racers.

C • lunar racers 2

Thursday Aug 23, 2012 #

Cycling 1:07:00 [3]

ride home was in the dark and pissing down rain.

Wednesday Aug 22, 2012 #

7 PM

Running 38:35 5.46 km (7:04 / km) +201m 5:58 / km
ahr:142 max:195 shoes: Lunar Fly 2 Green/Black

6 * DS Hills in the dark and light rain. Not too leg weary from last night but cant say I was "explosive"! I dont really do intervals sessions this short very often and couldnt remember which light pole the hill ended at.

Highlight came before the run. Struggling for motivation and to ensure I ran I turned to my training partners and running machines RobW and Hoggster for company and to ensure we all went for a run. Text messages were as follows:

Acejase: Andy / Rob, I'm gunna do ds hills tonight at about 7.45. Anyone keen?

RobW: Just ate dinner and opened a beer. I did a run at lunchtime, also its an asahi which is basically a health tonic.

Hoggster: haha. funny.

Tuesday Aug 21, 2012 #

6 PM

Running 41:40 8.1 km (5:09 / km) +100m 4:51 / km
ahr:143 max:169 shoes: Lunar Fly 2 Green/Black

Pyramid intervals in the dark round the streets of Cook. 1,2,3,4,3,2,1 with 1min recoveries. Good enough session. Highlight was on recovery section past the old Cook Primary where with big windows and the lights on it was obvious there was a ballet class on with a lot of males in it. Highlight came when saw two bogans climb on the walkway roof next to the window, pretend to do a couple of ballet pirouettes and then get chased off the roof by the teacher yelling 'Next time I'll call the police'. It was like an 80s Australian comedy movie.

C • Hilarious!! 1

10 PM

Stretching & Exercises 10:00 [0]

Monday Aug 20, 2012 #

8 AM

Cycling 1:07:00 [2]

Did helper duty at A&Z's pre-school in the morning. so cute. But then got to ride to work at lunch time in nice sunshine before returning home in the cold again.

6 PM

Stretching & Exercises 10:00 [0]

Sunday Aug 19, 2012 #

5 PM

Running 20:18 3.61 km (5:38 / km) +22m 5:28 / km
ahr:157 max:222 shoes: Pegasus28 White/Blue

After a being a supporter with A&Z all day in Wagga while BA ran magnificently in the Wagga Off ROad marathon I managed to sneak out for a bread and milk run when I got home. It was BA's suggestion which, given how much pain she was in, does suggest I was showing some signs of cabin fever. Driving for 3 hrs with the Wiggles blaring and the ping-ping of iphone games from the back seat can do that to a man.

Stretching & Exercises 15:00 [0]

Saturday Aug 18, 2012 #

7 AM

Running warm up/down 9:26 1.87 km (5:03 / km) +1m 5:03 / km
ahr:152 max:172 shoes: Lunar Fly 2 Green/Black

this was a bit longer as didnt have time to wait for satellites to lock in on garmin. cold mornings seem to make HRM spike - I assume b/c not an ounce of sweat on the electrodes.

Running race 19:24 5.02 km (3:52 / km) +2m 3:51 / km
ahr:167 max:173 shoes: Lunar Fly 2 Green/Black

Park Run at Ginninderra. Felt feeling tired quads on run down to the Lake and that continued for first few k. definitely started slower than last week and was wondering when I will get some of my pre-marathon fitness back. Seemed to slug it out better than last week though so maybe that was a good sign although it didnt prevent time from being 10s slower than last week.

Running 20:41 3.61 km (5:44 / km) +49m 5:22 / km
ahr:136 max:145 shoes: Lunar Fly 2 Green/Black

Thursday Aug 16, 2012 #

Cycling 40:00 [3]

Another day were I rode in and got a lift home. Was so late that when the lift home was offered I took it.

C • your wife is a champion Jas... 4

Wednesday Aug 15, 2012 #

Stretching & Exercises 10:00 [3]

1 PM

Running intervals 43:52 7.88 km (5:34 / km) +199m 4:57 / km
ahr:148 max:170 shoes: LunarFly2 Black/Blue

Legs were stuffed but convinced self it would be good to do ints especially as chances of a run tomorrow are low. Did my usual up Red Hill effort and felt like I was running on the spot thru the initial steep section. Heavy legs. Time for Red Hill effort was about 40s slower than usual. Second effort was 10mins down Red Hill and along track at base of the hill. Was pretty stuffed and running slow.

Tuesday Aug 14, 2012 #

8 AM

Cycling 30:00 [2]

rode in to work but then when lunchtime run got squashed I ran home.

5 PM

Running intervals 1:05:40 11.59 km (5:40 / km) +215m 5:11 / km
ahr:142 max:170 shoes: Lunar Fly 2 Green/Black

Run home doing 2*10min efforts with 2min recovery. Nice to be able to run all the way home in light and thus able to go up thru Aranda Hill at the end. Was pretty slow and leg weary. Hope my pre-mara fitness returns soon. Got honked by JLA on way home.

Stretching & Exercises 5:00 [0]

Monday Aug 13, 2012 #

9 PM

Stretching & Exercises 15:00 [2]

Sunday Aug 12, 2012 #

8 AM

Running long 1:37:17 15.44 km (6:18 / km) +521m 5:24 / km
ahr:141 max:189 shoes: Pegasus28 White/Blue

Long run at Hackett with GB after noone else showed (fair enough with NOL on). We did delay our start though after former O legends Arnold and Luby Simson ran by and stopped for a yak. Majura first, thru the pines, HH and up Ainslie. Plenty of yakking and pretty easy pace - I could certainly feel yesterday in my legs. I had a stack coming down off Ainslie which wasnt much fun loosing skin off my hand and knee. No coffee as Frogga had a 10am curfew and I figured I should get home.

C • The plumber 3

Saturday Aug 11, 2012 #

7 AM

Running warm up/down 9:53 2.13 km (4:38 / km) +14m 4:29 / km
ahr:148 max:157 shoes: Pegasus28 White/Blue

Quickish jog down to ParkRun.

Stretching & Exercises race 19:15 5.04 km (3:49 / km) +2m 3:49 / km
ahr:170 max:174 shoes: Blue Lunar racers

Back in Canberra after long drive yesterday so down to Lake Gininderra ParkRun in the morn. Not as cold as last time I did it and got off ok. Constable Frogga was running later than me and joined in at about the 100m mark of the run before shooting off the front. I ran with another bloke for a while but, similar to last time, by the time I got to the bridge he had dropped away. I struggled to keep the pace that had been 'normal' pre marathon and slowed a bit from about Didhams CLose onwards. Got a fright on Didhams Close when a rustle in the bushes which I assumed to be a roo sprang out of the bush and went past me again - Constable Frogga had a pit stop. I continued to battle away having the pleasure of feeling the skin from my heel blister disappear as I came down off the bridge. Time 45s slower than in June - fair enough with 6 weeks since marathon made up of 2 weeks resting, 1 week sick, 1 week calf injury and 10 days decent training.

Running warm up/down 21:04 3.59 km (5:53 / km) +48m 5:30 / km
ahr:141 max:157 shoes: Pegasus28 White/Blue

SLightly longer way home, some of it with Frogga.

Friday Aug 10, 2012 #

11 AM

Running 20:07 3.77 km (5:20 / km) +2m 5:19 / km
ahr:139 max:152 shoes: Pegasus28 White/Blue

After last week doing some of the best runs of the year this was definitely one of the worst. On way home stopped in at Central Coast where girls were going shopping (!) at Tuggerah Westfield. I took a quick look at google maps and made for the nearest shore line to do a final coastal run. Turned out to be a Lake at a place called Chittaway Bay. The green strip next to the Lake was thick Central Coast scrub with no tracks so I ended up running between the very smelly shore line and the houses that went down to the lake. Smelly, windy, cold, slight concern I was trespassing and then one of the local dogs spotted me so it was just a cacophony of barking for the rest of the run. A different vibe to some of my Noosa runs!

C • Deep in coastie bogan terri... 4

Thursday Aug 9, 2012 #

Note

Drivin, drivin, drivin today. Byron Bay to Taree. Good luck to those heading to Darwin!

C • good effort 2

Stretching & Exercises 10:00 [0]

Wednesday Aug 8, 2012 #

12 PM

Running intervals 40:32 7.72 km (5:15 / km) +10m 5:13 / km
ahr:151 max:177 shoes: LunarFly2 Black/Blue

Another 2*10min efforts, this time at Ballina, south of Byron. Intervals were along bike paths of which the town has plenty. Not too much in the legs but held on to sub 4min ks on second one. ran along beach as warm down and then did a Hoggster favourite of a swim in the ocean post run.

Monday Aug 6, 2012 #

5 PM

Running 32:43 5.94 km (5:31 / km) +2m 5:30 / km
ahr:132 max:146 shoes: Pegasus28 White/Blue

Drove to Byron Bay today and out of luxurious Noosa-house and into family tent. Ah well - still wearing shorts! This run was a bit of a reccy run to suss out town and surrounds. Went to beach where there was a bunch of "dudes" playing bongo drums with a strange wafting aroma..... then on to woolies and back to camp site.

Sunday Aug 5, 2012 #

11 AM

Running intervals 55:08 9.53 km (5:47 / km) +130m 5:25 / km
ahr:145 max:171 shoes: LunarFly2 Black/Blue

Great run at Noosa again. Did 2 * 10min efforts in the Nat Park - got onto one of the fire trails (i.e. not the tourist walks with all the people) which was free of people and tough sandy trail on and off as well as undulating. First interval session post marathon and seemed to be ok. had a swim in the house's pool post-run - water was freezing!

Saturday Aug 4, 2012 #

4 PM

Running 37:32 6.69 km (5:37 / km) +41m 5:27 / km
ahr:134 max:148 shoes: Pegasus28 White/Blue

Little trot thru Noosa Woods and back and forth along the main beach at sunset. had spent 3/4 of the day on the beach with the kids so doing it pretty hard. Only adjourned to grab coffees. Hard life which I could get used too. Listened on my radio to GWS beating Port Adelaide which made me happier than listening to the Bulldogs getting flogged again.

C • sounds awesome 4

Friday Aug 3, 2012 #

7 AM

Running 1:46:39 16.82 km (6:20 / km) +268m 5:52 / km
ahr:132 max:154 shoes: Pegasus28 White/Blue

As Blair would say, an entrant in my run of the year. From holiday accom did a loop out through edge of Noosa Woods, along beach, through Noosa NP to the point, back along Alexandrina Beach and then over a quite steep point to Sunshine Beach. Back up through the suburb of Sunshine Beach where I stopped to take a photo of Liggos house and text him to ask why he wasn't there. Somehow seemed an unfair txt seeing it was my first proper holiday in 5 years and anyway he replied to tell me he'd just been to Fiji! Back along cycle path thru Noosa Junction and to holiday accom. 1hr 46mins passed like it was 5mins.

Stretching & Exercises 10:00 [3]

Thursday Aug 2, 2012 #

7 AM

Running 29:06 5.36 km (5:26 / km) +4m 5:25 / km
ahr:131 max:144 shoes: Pegasus28 White/Blue

Little morning trot along towards Noosa river and Gympie Terrace. Got a bit confused and kept cutting down streets to get to river track but kept cutting down early and having to go back for next street.

Wednesday Aug 1, 2012 #

4 PM

Running 49:05 9.37 km (5:14 / km) +43m 5:07 / km
ahr:150 max:172 shoes: LunarFly2 Black/Blue

Getting back into it did 5*1km. 2 of them were virtually totally along the sand of Noosa Main beach before 1 out and back to gates of Noosa NP. Felt ok with no marathon recovery issues but was pretty slow. Presumably, as Nev would say, training-to-train.

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