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Training Log Archive: acejase

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Cycling13 17:25:18 79.37 127.74 1501
  Running13 12:18:44 84.13(8:47) 135.4(5:27) 2380
  Orienteering2 2:17:49 11.74(11:44) 18.9(7:18) 433
  Stretching & Exercises3 40:00
  Total31 32:41:51 175.25 282.04 4314
  [1-5]29 31:36:53
averages - weight:81.3kg

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Friday May 31, 2013 #

Note
weight:80.3kg

Thursday May 30, 2013 #

Note
weight:81.1kg

1 PM

Running hills 33:32 intensity: (8 @0) + (2:10 @1) + (7:36 @2) + (5:16 @3) + (11:51 @4) + (6:31 @5) 6.39 km (5:15 / km) +155m 4:41 / km
ahr:151 max:172 shoes: Adidas Boston Orange!

First run with new "refurbished" Garmin which looks suspiciously like a brand new Garmin. :) Lunchtime got squashed by work so very short warm up and even shorter warm down. In betwee Red Hill effort, 10min surge and then a 2min surge to the Post Office. Time on Red Hill was 10s faster than last week.
8 PM

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

commuting.

Wednesday May 29, 2013 #

8 AM

Cycling 1:30:00 [2]
weight:81.1kg shoes: Trek Domane 4.3

Commuting plus lunch time chore riding - finally got my garmin back. Poor choice of gloves this morning made for v cold fingers.

Tuesday May 28, 2013 #

6 AM

Running intervals 55:23 intensity: (5 @0) + (10:32 @1) + (22:28 @2) + (12:43 @3) + (9:35 @4) 9.86 km (5:37 / km) +153m 5:13 / km
ahr:136 max:162 shoes: Nike Lunarglides Orange

Early morning ints with ALJ - 654321 with 1min recoveries. Pretty dim, especially first one, but Al came prepared with light. Could feel quads from Sunday.
C • Actually 2

Monday May 27, 2013 #

Note
weight:81.1kg

Stretching & Exercises 15:00 [3]

Sunday May 26, 2013 #

9 AM

Running tempo 1:19:28 intensity: (3 @0) + (5:55 @1) + (7:52 @2) + (23:57 @3) + (31:28 @4) + (10:13 @5) 17.07 km (4:39 / km) +136m 4:29 / km
ahr:152 max:185 shoes: Adidas Boston Orange!

ALJ and I joined Deek and his Indigenous Marathon Runners on their waste basin run of 10 miles or so. First part was running easy as a group with the boys until Commonwealth Ave Bridge. Really interesting talking with some of the guys who had come from far and wide - Tiwi Islands, Townsville, Murray Bridge and former Bulldog and Cat Nathan Djerkurra who has returned to his home in Arnhem Land. For all of them they seemed honoured, excited and privileged to be part of the project, representing their families and communities. Deek said 160 indigenous runners tried out and 6 men and 6 women were selected. Ran with a bloke from Townsville for a while who had done bugger all running before this and today was his first run longer than 10k.

Anyway after Commonwealth Ave Bridge the idea was to slowly ramp it up and it fairly quickly shifted from 6min ks to 4min 30s through Yarralumla. There was a fair bit of banter at this stage which was great. By the hill down from Governor Generals drive it had strung out a bit and I was with Nathan and Stuey Doyle (local Canberra runner) with Townsville guy and another Canberra local who I have run with before not far back. By Scrivener Dam Nathan and Stuey were humming along at 3min50s to 4min ks and I was trying to decide whether to try and stay or ease off a bit. I did drop off them a few times but each time they seemed to have a slower patch not much later when I caught up. The other two caught us again up near Cork Oaks and from there the two indigenous guys were going hard with Stuey cruising and me hanging on. Stayed that way till the end although there was no way I was matching Nathans sprint over the final 200m.

Cheered a few in with the whole group not that far back. Really impressive from guys who havent done much running and I reckon a few more weeks training and I wouldnt be sticking with too many of the group. They've got the Gold Coast Half and City-to-Surf to do before NYC Marathon. Deek in fine verbal form (while driving round in his Mercedes with the custom number plates showing his marathon PB 20751) and certainly a run I will remember.
C • Sounds great! 2

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Boston Orange!

Saturday May 25, 2013 #

7 AM

Running long 1:51:45 intensity: (5 @0) + (30:59 @1) + (37:35 @2) + (30:54 @3) + (11:59 @4) + (13 @5) 18.1 km (6:10 / km) +515m 5:24 / km
ahr:134 max:168 shoes: Nike Lunarglides Orange

Long run with ALJ over Dairy Farmers a couple of times and then Blackie. Fog didnt clear till top of Blackie and at one point we were running across the lower slopes of Dairy Farmers not sure which direction to the Parkway the fog was so thick.

Friday May 24, 2013 #

7 AM

Cycling 1:07:00 [2]
weight:80.3kg shoes: Trek Domane 4.3

Still work dramas. Sorted now though at least. Road home via Red Brick Cafe to get some of their beans.

Thursday May 23, 2013 #

7 AM

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

Was going to ride or run at lunch but had work dramas so couldnt get out. grrr.

Wednesday May 22, 2013 #

7 AM

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

super commuting. I cant remember anything about this ride! They're all blurring into one. Oh I know I think I was looking forward to work after 4.5 days straight in 5yo-twin-land.
8 PM

Stretching & Exercises 15:00 [0]

Tuesday May 21, 2013 #

5 PM

Running intervals 41:58 intensity: (47 @0) + (10:56 @1) + (4:32 @2) + (7:28 @3) + (12:59 @4) + (5:16 @5) 8.09 km (5:11 / km) +68m 4:59 / km
ahr:144 max:187 weight:82kg shoes: Adidas Boston Orange!

5 * 1km efforts in the dark to semi dark through UC and the edge of Lake G. 1min recovery. Almost went a over t in UC when what I thought was a step was just continued flat section. Then, showing I hadnt done this circuit for a while, my usual route now went through the "student hub" building instead of the previous undercover walkway. The automatic doors opened when I got there so did my interval through the "hub" anyway. A few students looked up but they didnt seem too perturbed.

HR strap seems to be coming to the end of its life with regular high readings. Cold weather and lack of electrode-conducing sweat probably not helping either.
C • indoor ints 2
C • Battle ..... 6

Monday May 20, 2013 #

4 PM

Running 29:26 intensity: (2:33 @0) + (1:52 @1) + (7:36 @2) + (8:56 @3) + (2:45 @4) + (5:44 @5) 5.65 km (5:13 / km) +66m 4:55 / km
ahr:149 max:194 weight:82.3kg shoes: Pegasus28 White/Blue

Home today - well in the arvo. both A & Z had their adenoids removed and grommets put in their ears in the morning so we were all at hospital from 8am till 2pm ish. All went well so snuck away from two couch bound girls late in the arvo and ran down to Belco and back. Wanted to check out something at JB.

Sunday May 19, 2013 #

2 PM

Cycling long 2:11:53 intensity: (2:42 @0) + (1:50:03 @1) + (18:46 @2) + (13 @3) + (9 @4) 52.21 km (2:32 / km) +559m 2:24 / km
ahr:115 max:163 shoes: Trek Domane 4.3

Mid to late afternoon solo ride out through Gungahlin and Sutton and back along Federal Highway. STarting to nail the right way through Gungahlin. Wind was strong and biting which didnt matter when it was a tailwind but crosses and into it (eg back along Federal Hwy) was more difficult. Time seemed to pass and before I knew it it was almost dark and I was home.

Saturday May 18, 2013 #

12 PM

Running hills 1:01:01 intensity: (6 @0) + (5:04 @1) + (12:52 @2) + (19:42 @3) + (23:17 @4) 10.99 km (5:33 / km) +297m 4:53 / km
ahr:145 max:164 shoes: LunarFly2 Black/Blue

Thought I should do something a little harder, in part inspired by what Rob, Timbercomp, GrantM and Devil would be going through today. So did 4*2km efforts with all of the efforts being very hilly. Started at Hawker soccer ovals after the girls pee wee soccer and the efforts were along the hilly pinncales track, Mt Painter and Aranda Hill. Sluggish by the end but got em out. Pretty cold even though middle of the day with the wind icy.

Friday May 17, 2013 #

2 PM

Cycling 1:07:00 [2]

Finally a commute after a week of driving mostly due to family logistics.

Thursday May 16, 2013 #

2 PM

Running intervals 37:21 intensity: (7 @0) + (3:07 @1) + (6:06 @2) + (6:40 @3) + (13:39 @4) + (7:42 @5) 6.96 km (5:22 / km) +186m 4:44 / km
ahr:152 max:180 weight:81.1kg shoes: Nike Lunarglides Orange

Did last years lunch time favorite - Red Hill surge and then a 10min effort. A bit flat on 2nd effort but made it round. THink Ive got stronger this year with bike riding.

Tuesday May 14, 2013 #

6 AM

Running intervals 52:57 intensity: (11 @0) + (16:04 @1) + (17:04 @2) + (5:40 @3) + (13:42 @4) + (16 @5) 9.34 km (5:40 / km) +153m 5:15 / km
ahr:135 max:167 shoes: Nike Lunarglides Orange

Very early morning run with ALJ. We did 4*Easy Ecmo ints on Gossan Hill. Struggled to get going on start of each int but then felt ok. Having company in the morning made them much better quality efforts as well as causing me to get out of bed on time! 0 degrees meant first run for the year in beanie and full tights.

Monday May 13, 2013 #

Note
weight:81.8kg

Rest day due to family logistics. weight heading north with only explanation lax discipline in eating habits.
C • Join the club 1

Sunday May 12, 2013 #

2 PM

Cycling long 2:10:45 intensity: (4:54 @0) + (48:17 @1) + (42:40 @2) + (30:18 @3) + (3:55 @4) + (41 @5) 55.52 km (2:21 / km) +765m 2:12 / km
ahr:127 max:189 shoes: Trek Domane 4.3

Uriarra-Cotter with Walders in the early arvo after Mothers Day duties discharged. Felt more comfortable than a few weeks ago and using the gears a little more effectively.
10 PM

Stretching & Exercises 10:00 [0]

Saturday May 11, 2013 #

7 AM

Running warm up/down 12:51 intensity: (8 @0) + (59 @1) + (2:37 @2) + (2:22 @3) + (4:27 @4) + (2:18 @5) 2.45 km (5:15 / km) +13m 5:07 / km
ahr:149 max:179 shoes: Adidas Boston Orange!

Jog down to Park Run. not late for once so didnt have to sprint.

Running race 18:53 intensity: (4 @0) + (11 @1) + (11 @2) + (28 @3) + (5:45 @4) + (12:14 @5) 5.04 km (3:45 / km) +12m 3:42 / km
ahr:167 max:176 shoes: Adidas Boston Orange!

Park Run. Ran it similar to a fortnight ago with a bit better pacing through 1st k or so and then latched onto a guy who seemed to be running a bit quicker than my pace. He pulled away on the bridge (4th k) but my tow benefit was in the bank and finished 7s quicker than a fortnight ago. Can also now add Deeks to my list of scalps as the big fella hit the park run circuit.

Running warm up/down 15:40 intensity: (1:53 @1) + (10:53 @2) + (2:54 @3) 2.54 km (6:11 / km) +46m 5:40 / km
ahr:132 max:143 shoes: Adidas Boston Orange!

surprisingly slow run home with no company.

Thursday May 9, 2013 #

Cycling 1:07:00 [3]
shoes: Trek Domane 4.3

Normal commuting although not going home till 9pm made it fairly dark. went via Civis to mix it up.
1 PM

Cycling intervals 56:40 intensity: (23:26 @0) + (12:50 @1) + (7:27 @2) + (5:53 @3) + (3:51 @4) + (3:13 @5) 20.01 km (2:50 / km) +177m 2:43 / km
ahr:154 max:254 shoes: Trek Domane 4.3

Lunchtime bike ints on Governor General Drive. 5 efforts of 2mins or so. Something different and meant I could coffee afterwards at Red Brick. :)

Wednesday May 8, 2013 #

5 PM

Running intervals 1:01:46 intensity: (22 @0) + (4:42 @1) + (22:04 @2) + (19:45 @3) + (14:53 @4) 11.71 km (5:16 / km) +177m 4:54 / km
ahr:141 max:164 weight:81.5kg shoes: Nike Lunarglides Orange

Run home doing 6,5,4,3,2,1s with 1min rest. Felt pretty good and seemed to be going along ok all things considered (dark, backpack). Weight showing signs of heading in the wrong direction but I do feel like I've had 4 days of eating while my parents have been here. Also receptionist at work has started buying chocolate to share again - one of my colleagues describes her as a "feeder" and that its disastrous if you have too many of these "feeders" in the office. I reckon its brilliant.
C • nice work with the training... 2

Tuesday May 7, 2013 #

6 AM

Running intervals 53:20 intensity: (2:18 @0) + (14:55 @1) + (15:09 @2) + (17:19 @3) + (3:39 @4) 8.72 km (6:07 / km) +228m 5:25 / km
ahr:130 max:157 shoes: Adidas Boston Orange!

3*10min efforts round Bruce Ridge and Black Mtn reserve. Not too nippy and I seemed to be a bit pacier than last week. Saw Hannys group training near Black Mtn.

Monday May 6, 2013 #

6 AM

Cycling 1:07:00 [2]
weight:81.3kg shoes: Trek Domane 4.3

super commuting. some bloke passed me like a bat out of hell on a commuter. didnt care.
C • Care factor 2

Sunday May 5, 2013 #

10 AM

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Brooks Cascadia Yellow ones

Freezing cold warm up where I pranced around giving myself a good talking too about improving on yesterday. Craney called me a wuss for running in gloves. Fair enough.

Orienteering warm up/down 1:03:17 intensity: (1:54 @0) + (27 @1) + (2 @2) + (10:44 @3) + (45:18 @4) + (4:52 @5) 9.49 km (6:40 / km) +269m 5:51 / km
ahr:157 max:195 shoes: Brooks Cascadia Yellow ones

ACT Long Champs M40. Found out before start had Barbour ahead and Simson and Davis behind - ran the first 2k leg at a sprint scared Jock would catch 4mins on me by control 1. Stuffed it at the end drifting left over the hill and probably lost a minute although later split comparison suggested running like a startled rabbit had comepensated a little for mistake. Rest of the way slowly worked into it being solid but scrappy. Had trouble holding a straight line and was losing bits on some controls between attack point and flag. Ran a leg behind Lizzie and Kathryn which got me going and finsihed off quite well. Barbour 60, Davis 61, Me 62 and Simson 65. Good to be competitive. Terrific area which I couldnt remember running on before and setting at start was a ripper. THanks to RobJ for course setting.

Saturday May 4, 2013 #

12 PM

Orienteering warm up/down 7:17 intensity: (7:01 @3) + (16 @4) 1.63 km (4:29 / km)
ahr:148 max:154 shoes: Brooks Cascadia Yellow ones

Long run to start.

Orienteering 57:15 intensity: (2:27 @1) + (3:15 @2) + (21:39 @3) + (27:41 @4) + (2:13 @5) 6.78 km (8:26 / km) +164m 7:32 / km
ahr:151 max:172 shoes: Brooks Cascadia Yellow ones

M40 ACT Middle Champs at Orroral Crossing. Not pumped. Early start so could help and starters not set up. Set myself off but got distracted wondering if start was in wrong spot. Stuffed 4 completely over hill top down into small clearing - got angles wrong and in parallel clearing. Lost 5 mins. Fought my way reluctantly through the scrub for rest of the course sharpening up a bit when (finally) out into the clear for last 3 or 4 controls.

Friday May 3, 2013 #

9 AM

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

SUper commuting including time trialling home as late to get girls from pre-school.

Thursday May 2, 2013 #

9 AM

Cycling 1:40:00 [2]
shoes: Trek Domane 4.3

Super commuting plus some riding at lunchtime to Runners Shop and Red Brick Cafe in Curtin. STarted using Red Brick beans at home - he has his own roasting machine - and its pretty good.

Wednesday May 1, 2013 #

5 PM

Running 1:03:23 intensity: (5 @0) + (6:42 @1) + (28:22 @2) + (25:52 @3) + (2:22 @4) 11.51 km (5:30 / km) +175m 5:07 / km
ahr:136 max:163 shoes: Nike Lunarglides Orange

run home in the mostly dark. decided to just run and not worry about ints or hills or anything for a change.

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