Training Log Archive: acejaseIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commute. bike making bit of a crunching sound on way home, presumably from all the wet weather riding lately. Will need to clean chain etc asap (so it should be done by Xmas…)
9 PM
basketball 40:00 [2]
shoes: Adidas Boston Orange!
Turned out we were in the "playoffs". That is, the playoffs of last vs second last which turned out to be the team we beat last week. Catch was this week we had 2 players unable to play and they had this No. 4 who was a huge, skilled guy (i.e. A grade potential) who hadn't played last week suiting up. Anyway they got out to a 10point lead by half time, mostly on the back of No4. I tried to mark No 4 for second half which was tough but I did ok - I could hold him off when he had ball in hand but he was much too good in the air/rebounds. Last quarter we were still 10 down but started coming at them and got it back to a point down when we couldn't quite get the last shot away when buzzer sounded. I was involved in last play when we couldn't get shot away so was pretty peeved at the end, especially after trailing No 4 round. Final score 42-43 (No. 4 got about 30pts).
Sunday Mar 30, 2014 #
7 AM
Orienteering 1:10:24 7.99 km (8:48 / km) +243m 7:39 / km
ahr:125 max:152 shoes: Innov-8 X-Talon 212
Geeze been a while since I've been out orienteering training. Saw lazyDave yesterday who said he was heading out to West Stromlo so said I'd join. Also Max, Shep and Sebba. Big long course which Dave had taken the tracks and fences off the map. Beautiful morning with fog and rising sun. Ran for a very little while with the pack before cutting a corner, restarting and doing controls as many as I could till the boys caught me. Then headed for home via a few more controls. Enjoyable morn.
Saturday Mar 29, 2014 #
7 AM
Running warm up/down 17:22 3.31 km (5:15 / km) +1m 5:14 / km
ahr:131 max:148 shoes: LunarRacer3
Jog down to park run with Rob. Shoes saturated from being left out in the rain for a while.
Running race 19:34 5.01 km (3:54 / km) +1m 3:54 / km
ahr:165 max:176 shoes: LunarRacer3
Park Run. First for a while. Was pretty solid but had no speed. Probably because I havent done any speed training. Last k was the quickest I think. Nice to do and see LazyDave, GrantM, Constable Frogga and Rob.
Running warm up/down 16:48 3.1 km (5:25 / km) +47m 5:02 / km
ahr:146 max:163 shoes: LunarRacer3
Run home. Most of it with Marty so practically race pace for me.
Friday Mar 28, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commuting in the drizzle. managed to get only moderately wet rather that saturated.
8 PM
Stretching & Exercises 10:00 [0]
Thursday Mar 27, 2014 #
2 PM
Cycling 30:00 [1]
shoes: Trek Domane 4.3
Hopeless day for training with running round for renovation stuff, car service and work. In the end had to accept ride out in the rain to get car from service was the only exercise for the day.
8 PM
Stretching & Exercises 15:00 [0]
Tuesday Mar 25, 2014 #
8 AM
Cycling 1:06:00 [1]
Super commute. Had an echidna scamper off the track near glenloch interchange.
1 PM
Running hills 47:15 7.93 km (5:58 / km) +199m 5:18 / km
ahr:139 max:165 shoes: Salomon Sense Mantra Blue
Red Hill and 10min effort after that. Struggled, especially on early part of Red Hill. Huge alarm booming up from the valley below red hill as I ran. I mean loud, pulsing noise. Like fill the valley loud. turned out some dude with a gun roaming round had sent Boys Grammar into lock down. Nasty. Probably justified the level of alarm noise.
OK just checked Canberra Times website and turns out it was a hoax. Do like the quote from some young scamp in the article though:
Fellow Year 11 student Ryan Bol said his class “was going off like a bag of cats” when the call first came through.
OK just checked Canberra Times website and turns out it was a hoax. Do like the quote from some young scamp in the article though:
Fellow Year 11 student Ryan Bol said his class “was going off like a bag of cats” when the call first came through.
Monday Mar 24, 2014 #
1 PM
Running 29:44 4.17 km (7:08 / km) +82m 6:30 / km
ahr:120 max:139 shoes: Adidas Boston Orange!
Lunchtime run round Red Hill in the rain. Really nice with that gentle but consistent rain in the eucalypt forest. Ran at lunch as thought I wasnt playing basketball tonight....
6 PM
basketball 30:00 [2]
shoes: Adidas Boston Orange!
... but when my last client didnt show I was able to play. Didnt get there till 1/4 time by which time we were 10pts to the good (!) but our other "big man" was looking spent. We have improved and were pretty solid against fairly ordinary opposition. They had a big man turn up at 1/2 time who could play and while we stretched it out to 15pt lead at one point he brought it back to 6pts in the last. still we steadied and won by 10 or so - good way to end season. Personal highlight was grabbing the missed free throw rebound and popping it in. Also got a defensive rebound with 5s to go, didnt panic but chucked it to FatRat whose long bomb from beyond half court rimmed out.
Sunday Mar 23, 2014 #
10 AM
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Innov-8 X-Talon 212
Orienteering race 1:02:29 7.48 km (8:21 / km) +297m 6:58 / km
ahr:147 max:162 shoes: Innov-8 X-Talon 212
Kanagaroo Crossing. Long NOL made me drop down to course 2. Motivation was a bit lower as a consequence but really too far for me these days to do long Elites. 1st control was very long leg and I stopped to a walk to start triangle to choose. Picked out a lower route despite upper route looking more obvious - just upper route made control a lot riskier to find. Think it paid off as while I was a bit clunky found control straight on and all who I compared split on I flogged. Rest of course was solid although my technique, especially in the shorter detail legs needs work. Basically ended up just really enjoying orienteering. Lost 2mins towards the end through being too low on a down and across leg. 2nd in class behind some swede whos name was 'Love'. Deserved to win with name like that.
10 PM
Stretching & Exercises 15:00 [0]
Stretching in front of the f$%^kin bulldogs on tv. Another season of hope vanished in 120minutes of Round 1.
Saturday Mar 22, 2014 #
4 PM
Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Innov-8 X-Talon 212
Orienteering race 58:29 5.38 km (10:52 / km) +60m 10:18 / km
ahr:163 max:173 shoes: Innov-8 X-Talon 212
Rowdy Flat NOL. M21E. Quite solid. PLan was to not leave a control without plan and exit direction which helped immensely. Also wanted to stick to my guns when young bucks came through which helped too. Great area with so much technical mining and detail. Constant demand. I was a bit stop starty but you need to be there and ran as planned. Lost time though late in the course when fatigue setting in and tried to keep going physically which was a detriment to my naviagation. Popping point was probably when I chose to chase Shep (eventual winner) and Kez along a track - did so but when dropped at other end fatigue had really set in to the brain. Lost minutes over last 4 controls as a consequence. Overall good though. Rolled Blair but Jimbo far too good. 20th not a bad result for me.
Thursday Mar 20, 2014 #
1 PM
Cycling hills 52:24 19.07 km (2:45 / km) +402m 2:29 / km
ahr:133 max:245 shoes: Trek Domane 4.3
Busy as a blue ar$ed fly on my 'day off' but managed to squeeze in a black mtn. rode in, pumped up in reasonable time. highlight was then meeting dave at this new cafe, loading dock i think it was called, and ripper coffee and light lunch. pumped it home in time to get girls from school.
9 PM
Stretching & Exercises 10:00 [1]
Tuesday Mar 18, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
4 PM
Running hills 43:51 7.16 km (6:07 / km) +165m 5:29 / km
ahr:142 max:172 shoes: Salomon Sense Mantra Blue
Red Hill surge and then 10min surge back down. Right calf tightening up in warm up but stopped for some back stretches which did the trick. Felt ordinary at the start but was doing better by top of the hill.
10 PM
Stretching & Exercises 15:00 [0]
Monday Mar 17, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
riding home at 7pm it was the first time in months I contemplated lights. didnt use them but darkness is coming.
Sunday Mar 16, 2014 #
10 AM
Orienteering warm up/down 13:17 1.2 km (11:03 / km) +177m 6:22 / km
ahr:144 max:198 shoes: Innov-8 X-Talon 212
run to the start was tougher than course. epic uphill.
Orienteering race 1:11:02 7.46 km (9:31 / km) +359m 7:40 / km
ahr:149 max:170 shoes: Innov-8 X-Talon 212
Castle Hill O. Entered Red 1 starting behind Hoggster and DavtheFlav. Ran ok early getting into the map. Error at 6 I think on classic down and across leg where I went too far. Probably lost 2mins. Solid again after that picking the pace up a bit as figured it was advantage I had over Hoggster. Control 11 was between a 20m and 30m boulder virtually on top of Castle Hill. It was also water control so ripped the top off a gel. Was concious of rubbish but the wind was such I think the gel wrapper landed in Albury! A pseudo map change at 13 (you had to turn the map you were carrying over) and it was a long leg along 3/4 of the hill. I went high and tried to drop down into it but one of those moments when everything sort of made sense but sort of didnt and then there was no flag where you thought it should be. I looked round for a couple of mins but had no idea whether I was past it, before it, above it or below it. With BA away and A&Z back at assembly area I quickly decided to dnf and head back.
Good to have a hit out and wasnt really phased by the dnf. Its a tough area and the map isn't Steve Key standard but I was solid and some good training.
Good to have a hit out and wasnt really phased by the dnf. Its a tough area and the map isn't Steve Key standard but I was solid and some good training.
Saturday Mar 15, 2014 #
6 AM
Running long 1:22:01 14.07 km (5:50 / km) +270m 5:19 / km
ahr:133 max:162 shoes: Nike Pegasus29 Green & Grey
Longish run with Hoggster basically over to arboretum and back. Saw 50k capital punishment start. Early start to run before BA went away for weekend.
Friday Mar 14, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
Thursday Mar 13, 2014 #
1 PM
Running 51:52 9.59 km (5:24 / km) +168m 4:58 / km
ahr:142 max:158 shoes: Salomon Sense Mantra Blue
Met Hoggster at Black Mtn peninsula and we did the old ACTRun lunchtime loop through Black Mtn. Felt awful - I tihnk due to dehydrated from no water and too much coffee in the morn. Hoggster in good form after getting his arm cast off.
Wednesday Mar 12, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
raining but after 2 days of sitting I was keen to super commute so did. Pumped it on way home but still 10mins late for school pick up.
Tuesday Mar 11, 2014 #
7 AM
Running 20:24 2.96 km (6:54 / km) +76m 6:07 / km
ahr:133 max:165 shoes: FlyKnit Trainer Yellow
ANother Sydney run this time in AM before course. Fairly short run as needed to get brekky and wasnt sure where I was going. Very speccy though with beautiful views across the harbour to Circular Quay and the opera house. Did 2 surges up some steps beyond Luna Park and thought they would be ideal training for GrantM's TNF100 step training. Coffee and a toastie for brekky at a cafe that Beanhunter claimed had good coffee. It did not.
Monday Mar 10, 2014 #
5 PM
Running 26:27 4.37 km (6:03 / km) +160m 5:07 / km
ahr:136 max:153 shoes: FlyKnit Trainer Yellow
In Sydney for work training course. Got up early for 6.26am train out of Katoomba (and even earlier for Walter Junior spew from the top bunk.... but thats another story) so by end of a day's training course was keen to get out. Probably won't have a more memorable run for the year - check out the GPS track.
Sunday Mar 9, 2014 #
7 AM
Running long 2:00:53 13.75 km (8:47 / km) +1226m 6:05 / km
ahr:128 max:166 shoes: Salomon Sense Mantra Blue
Long run in the Blue Mtns with GrantM, RobW and Kathie Dent. Beautiful conditions with clear skies, some fog in the valleys and bugger all wind. Track was also in good nick - nothing compared with 2 years ago when 6ft was flooded out and track was a creek. Basically we ran over to Katoomba camp ground to meet Kathie, across the top rim of the escarpment past the 3 sisters to Leura, a bit of a loop and then back the same way except this time much lower on the escarpment. Finished with an effort up Ferber steps which was enjoyable and tough. Ran back to coffee shop up the road from our accomodation for cracker coffees and fruit toast. Really enjoyed it. time went quickly.
Thursday Mar 6, 2014 #
6 AM
Terrain Running tempo 40:24 5.93 km (6:48 / km) +121m 6:11 / km
shoes: Salomon Sense Mantra Blue
5 * 3min terrain ints in the AM. not too quick so just put em down as tempo run. Another run in salomons which went well and most enjoyable listening to grandstand highlights of final days play of Sth Africa Test match.
Tuesday Mar 4, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
Bumped into Hoggster on way home so got a chat there.
2 PM
Running 24:29 3.77 km (6:30 / km) +102m 5:43 / km
ahr:134 max:149 shoes: Salomon Sense Mantra Blue
Too weary for red briidge intervals and general chaos of renovations at home meant I didnt get up for run. Wiggle order of new Salomon Sense Mantras arrived in the morning though so snaffled some time at lunch to test em out on Red Hill. Felt like very good shoes for mountain running with grip, lacing and overall design feeling good.
Monday Mar 3, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commuting. somewhat weary.
7 PM
basketball 40:00 [2]
shoes: Adidas Boston Orange!
Early game and I was stuck with work/kids so didnt arrive till half way through 1st quarter. The other two big men on our team weren't playing so we looked decidedly short and playing against tall team. We played alright and scores about level at half time but they dominated 3rd quarter to have lead of 15+. We fought back in the last but still lost by 8 or so. For once team actually played better when I was on with someone to play tall defence. My personal lowlight was having a shot from over halfway because I thought there was only a couple of seconds left. Unfortunately there was at least 15s left and my shot missed everything.
10 PM
Stretching & Exercises 10:00 [0]
Sunday Mar 2, 2014 #
7 AM
Running long 2:44:33 24.39 km (6:45 / km) +531m 6:05 / km
ahr:129 max:156 shoes: Nike Pegasus29 Green & Grey
Thought be nice to do something longer and give GrantM some company on one of his epics. GrantM met me at my house at 7 (he started running at 5.10am) and we ran over to cockies before doing ainslie and campbell park. we were 5 mins late so missed devil and frogga - probably wise given the pace we were running at was fairly pedestrian. Did have the company of Lucy and IanD though with Luce fresh off a Park RUn PB. Was pretty tired, slow and cbf by the end but I cant recall my last run longer than about 90mins so good to do. Breakfast at Sfoglia were the service was so slow I nearly complained.
Saturday Mar 1, 2014 #
3 PM
Running hills 49:15 7.06 km (6:58 / km) +290m 5:47 / km
ahr:132 max:165 shoes: Adidas Boston Orange!
Black Mtn efforts with RobW. Start at Bindubi St underpass and 3mins forward, 1min rest where you turn round the other way (backwards) until we got to top of Black Mtn. So I wasn't 20 mins behind Rob by the end I went forwards on my 1min but got so far ahead I did the last one backwards. Make sense? Pace wasnt hot for me as done abit this week and planning longest run for a while tomorrow. Good session.