Training Log Archive: acejaseIn the 31 days ending May 31, 2014:
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Saturday May 31, 2014 #
1 PM
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Sense Mantra Blue
Running race 39:02 8.78 km (4:27 / km) +165m 4:04 / km
ahr:159 max:167 shoes: Salomon Sense Mantra Blue
XC out at Callum Brae. 9k with loop run in reverse order to "usual" so long uphill section in back half but easy downhill finish to the loop. 2 laps. Decided to be solid but not flog myself with Jim Sawkins Handicap tomorrow which is pretty much what I did. XC runs a bit sparse for punters these days so didn't see anyone much after first few k and wouldve been 6th or so.
Running warm up/down 4:48 0.76 km (6:18 / km) +13m 5:49 / km
ahr:132 max:138 shoes: Saucony Kinavara3
Thursday May 29, 2014 #
2 PM
Running intervals 41:09 7.47 km (5:30 / km) +60m 5:18 / km
ahr:136 max:172 shoes: Saucony Kinavara3
FOllowing a hot tip from Constable Frogga I bought some Saucony Kinavaras out at DFO Fyshwick for $40! I'm a bit late on the stampede (think Miss Jones, Rob, Frogga and maybe GrantM beat me to it) but they had my size left. Love a bargain running shoe purchase so headed out for 5*1k through UC and finish on Aranda Ovals. I was pretty slow but shoes were good. Ankle felt wary but ok - good enough to take me off the injured list. It was a bizarre ankle injury - hurt like hell when I did it and agony for a few mins but then pretty good. Dunno.
Wednesday May 28, 2014 #
1 PM
Running 16:05 [1] 2.78 km (5:47 / km) +18m 5:36 / km
(injured) shoes: Nike Pegasus29 Green & Grey
Test run of ankle round the flats of Deakin. Seems ok. Anti-inflam post-run chaser.
6 PM
swimming 10:00 [1]
At the pool mucking round with A&Z and got a very short lap-swim at end. Very short but long by my standards of swimming.
Tuesday May 27, 2014 #
8 AM
Cycling 1:06:00 [1]
(injured) shoes: Trek Domane 4.3
Super commuting. Horrendous ride home - probable PW. Dark, pelting down rain and head wind most of the way. I was starting to get real cold by the time I got home but had to put it aside when walked into tail-end of 40min Abby tantrum. Did get long shower after she was in bed though in great shower head ensuite with renos nearing the end.
Monday May 26, 2014 #
8 AM
Cycling 1:06:00 [1]
(injured) shoes: Trek Domane 4.3
Ankle swolen but not too bad. OK to ride but not ok to basketball. took some anti-inflams.
Sunday May 25, 2014 #
Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Innov-8 X-Talon 212
Run to start with ALJ and Hoggster plus some trotting round.
10 AM
Orienteering race 59:23 [4] 7.96 km (7:28 / km) +208m 6:36 / km
(injured) shoes: Innov-8 X-Talon 212
ACT Middle Champs at Orroral Tracking Station. Hoggster starting 2mins behind me. First 5 or 6 controls in the clearing and I probably overcooked things a bit - running too fast to stay ahead of Hoggster. Also control sites through this section seemed far too simple. 8 was a pivot control and first in the infamous ororral bush. Got it ok but lost 30s on 9 and again at 10 - probably brain fades due to going too hard early. Just as getting 10 there was Gareth (-4mins) and Hoggster not far behind. They caught me at 12. We made a complete meal of 14 with Andy later accurately describing it as like M10s again with all of us searching. it was in a section of the map where I lost 3 or 4mins last time and it was 3mins again this time.
After that was with Andy with Gareth in the distance until 22. Unfortunately the water proofing of the maps left a little to be desired and leaving 22 I realised 23 and any colour within 100m (?) of it had rubbed off my map. It was think scrub and Andy had gone out of sight so I somewhat panickly barged through the forest trying to catch sight of him (or anyone) to use till I ran back onto my map going to 24. Unfortunately though my ankle went from under me and I went down like a sack of spuds. Lay on the ground cursing for a while till I decided it wasnt broken and endorphins kicked in. Got up and headed in general direction Andy had been going, spotted a giant boulder and there was my control 23 beneath it.
After that was initially a grumpy hobble which after a while became just grumpy as ankle seemed ok. Actually lost more time on 26 than 23 which can only be attributed too cranky-induced lack of map contact. Got to the end and resisted the urge to discuss map paper quality with organisers - by the end not only was control 23 missing from map but it much more of the map had disintegrated.
Not a good day but cant blame it for the loss to hoggster - he'd already caught me 2mins. Iced ankle and slowly cheered up post race. Thanks to ALJ and JLA for listening to my 'vent'.
After that was with Andy with Gareth in the distance until 22. Unfortunately the water proofing of the maps left a little to be desired and leaving 22 I realised 23 and any colour within 100m (?) of it had rubbed off my map. It was think scrub and Andy had gone out of sight so I somewhat panickly barged through the forest trying to catch sight of him (or anyone) to use till I ran back onto my map going to 24. Unfortunately though my ankle went from under me and I went down like a sack of spuds. Lay on the ground cursing for a while till I decided it wasnt broken and endorphins kicked in. Got up and headed in general direction Andy had been going, spotted a giant boulder and there was my control 23 beneath it.
After that was initially a grumpy hobble which after a while became just grumpy as ankle seemed ok. Actually lost more time on 26 than 23 which can only be attributed too cranky-induced lack of map contact. Got to the end and resisted the urge to discuss map paper quality with organisers - by the end not only was control 23 missing from map but it much more of the map had disintegrated.
Not a good day but cant blame it for the loss to hoggster - he'd already caught me 2mins. Iced ankle and slowly cheered up post race. Thanks to ALJ and JLA for listening to my 'vent'.
Saturday May 24, 2014 #
10 AM
Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Adidas Boston Orange!
Longest warm up since pre-kids after family dynamics meant I got to event about 40min before my start and solo. Most of warm up with Grant which meant we had to stop to inspect some criminal evidence in a car park at one point.
Orienteering race 17:52 3.56 km (5:01 / km) +33m 4:48 / km
ahr:169 max:178 shoes: Adidas Boston Orange!
ACT Sprint Champs at CIT. Wanted to race properly and apply lessons from Sprint Canberra early in year - don't start silly-hard, look out for fatigue-inducing mistakes late on and beware mistakes when changing from urban to bush.
Started with good contact with map and not flogging myself but steady. Found a rhythm and was hitting them well. Hesitated a fair bit on leg 6 which was short leg direct but long, around route choice required. Not good contact and lots of hesitations but went the right way. Coming out of 6 Constable Frogga, who started a minute behind me, was coming in. He passed me on way to 8 which was first control in the bush. Had a bit of a man-crush (in the past when I was competitive it would have been annoyance) at GB's smooth runnning and orienteering technique and stuck not too far behind him through the next 3 or so bush controls. Very convenient to my goals for the day.
STarted to lose GB as we went back into the buildings so consciously switched back to greater map focus while trying to keep up the pace and get benefits of seeing GB now and then. Did this well and started seeing Geoff Stacey who started a minute ahead of me.
Lots of little fiddly controls through this last part of the course and almost made an error on a longer one. Reminded myself of avoiding fatigue-induced mistakes and finished well.
Probably my best sprint race for a while and ended up about 2mins 30s behind winners Olle and Lachy (a tie). Not normally that close. Importantly rolled Hoggster by 4s who also had a good run so a spring in the step round the assembly area for me. :)
Started with good contact with map and not flogging myself but steady. Found a rhythm and was hitting them well. Hesitated a fair bit on leg 6 which was short leg direct but long, around route choice required. Not good contact and lots of hesitations but went the right way. Coming out of 6 Constable Frogga, who started a minute behind me, was coming in. He passed me on way to 8 which was first control in the bush. Had a bit of a man-crush (in the past when I was competitive it would have been annoyance) at GB's smooth runnning and orienteering technique and stuck not too far behind him through the next 3 or so bush controls. Very convenient to my goals for the day.
STarted to lose GB as we went back into the buildings so consciously switched back to greater map focus while trying to keep up the pace and get benefits of seeing GB now and then. Did this well and started seeing Geoff Stacey who started a minute ahead of me.
Lots of little fiddly controls through this last part of the course and almost made an error on a longer one. Reminded myself of avoiding fatigue-induced mistakes and finished well.
Probably my best sprint race for a while and ended up about 2mins 30s behind winners Olle and Lachy (a tie). Not normally that close. Importantly rolled Hoggster by 4s who also had a good run so a spring in the step round the assembly area for me. :)
Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Adidas Boston Orange!
Warm down with Hoggster discussing all the time I lost. ;)
Friday May 23, 2014 #
10 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
Grrr. Bike crunching somewhat after taking back wheel off earlier in the week to fit it into the festiva. Some fiddling with rear wheel placement might it slightly better.
Thursday May 22, 2014 #
12 PM
Terrain Running 22:39 2.89 km (7:50 / km) +37m 7:22 / km
ahr:131 max:159 shoes: Innov-8 X-Talon 212
Blobby terrain run on O'Connor Ridge after spending all morning writing a report at Tilleys. Nice morning, nice run. Only drawback was by the end it felt like a Saturday except it wasnt!
Tuesday May 20, 2014 #
1 PM
Terrain Running tempo 34:12 4.92 km (6:57 / km) +146m 6:03 / km
ahr:135 max:154 shoes: Innov-8 X-Talon 212
Did some terrain running up on Red Hill which mostly consisted of a 20 minute tempo effort. Far from race pace but pushed along when I thought about it! Ran for a shrt while down a new path I found from near the look out car park. Veered back into the bush when I got to the bit where the workmen were still building it! I'm guessing I was the first person to use it, or at least the first part of it.
Monday May 19, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commuting.
Sunday May 18, 2014 #
8 AM
Running long 1:32:35 14.53 km (6:22 / km) +507m 5:26 / km
ahr:140 max:178 shoes: Nike Pegasus29 Green & Grey
Hoggster and I the only starters at Cockies long run - the other softies doing North Face 100 or 50k. Up Majura with Hoggster leading us up the more direct track (i.e. not triple tri track) before down into decreasing Majura Pines and HH. A bit of debate about going up Ainslie or not with me for once insisting on doing the extra. Back to car fairly direct.
Adjourned afterwards to Cafe Deli Marx where service was so quick it was frightening. Very un-deli marx. Coffee, milkshake and scrambled eggs were good. Even better got home to BA and girls having just gone to a party so sat quietly and read the paper.
Adjourned afterwards to Cafe Deli Marx where service was so quick it was frightening. Very un-deli marx. Coffee, milkshake and scrambled eggs were good. Even better got home to BA and girls having just gone to a party so sat quietly and read the paper.
Saturday May 17, 2014 #
5 PM
Running 32:28 5.88 km (5:32 / km) +141m 4:56 / km
ahr:141 max:170 shoes: Salomon Sense Mantra Blue
Busy day recovering house from renovation detonation but managed to squeeze out for little jaunt with RobW at end of day. RobW was setting a frisky pace which my legs were reluctant to agree with. I'm blaming the hills on Thursday.
Friday May 16, 2014 #
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
Super commuting. Heard first client cancelled on way in so stopped at Cafe EQ had bacon & egg roll and coffee as had missed breakfast at home. Great.
Thursday May 15, 2014 #
6 AM
Running intervals 55:32 8.49 km (6:32 / km) +247m 5:43 / km
ahr:134 max:167 shoes: FlyKnit Trainer Yellow
With BA still injured another early morning ints with ALJ for me. This time did 4 of Andy's famous 5 hills. Havent done a hills session for ages and found it tough. Beautiful autumn views from top of 1sst hill as sun was rising which was magic. Buggered for rest of day.
Tuesday May 13, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
commuting of course. got passed by a train of 3 super commuters up aranda hill on way home and no chance of keeping with them. getting old.
2 PM
Running 21:04 2.98 km (7:04 / km) +79m 6:15 / km
ahr:135 max:184 shoes: Nike Pegasus29 Green & Grey
Just a lunchtime jog to run out some basketball sore spots. Probably felt good enough to do something useful like intervals but not enough time or motivation.
Monday May 12, 2014 #
9 PM
basketball 40:00 [2]
shoes: Adidas Boston Orange!
2nd game of the new winter season (I missed the first game). We were pretty ordinary 1st quarter (rusty) but led 11-0 at quarter time! The other mob were not playing well. They played pretty well in the 3rd quarter though and made a run at us - we led 22-16 at 3/4 time but got our act together in last to run out 38-22 winners. I played well defensively with lots of rebounds but pretty ordinary/rusty in attack. Makes a difference to enjoyment having a win!
Sunday May 11, 2014 #
8 AM
Running long 1:21:41 11.77 km (6:56 / km) +462m 5:48 / km
ahr:135 max:168 shoes: Nike Pegasus29 Green & Grey
BAs knee still dodgy so I subbed in for the mothers day run with the Jones Mums, Shannon and ALJ, from our house. Through aranda, black mtn reserve, over little Black and then big Black. DOwn push bike hill, rani rd then Aranda Hill before home. Quads a bit weary on the uphills and Miss Jones showed me a clean pair of heels up Blackie. ENjoyable run. Happy Mothers Day Ladies!
Saturday May 10, 2014 #
1 PM
Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: LunarRacer3
Running race 29:04 7.02 km (4:09 / km) +91m 3:53 / km
ahr:166 max:185 shoes: LunarRacer3
Family dynamics meant I did XC at Mt Taylor. 7k. Fear the XC club is dying - would've been 15 people start the 7k and 4k races. 20 tops. Same helpers as last week - DavO and Liz and Ken. Bit worse than usual I guess as Mtn RUnning champs the next day but not good. Wouldn't have said there was much"new blood" there either.
1st k was uphill and probably over raced a bit so reined it in as HR was getting too high. Found reasonable rhythm along the contour track. Steep hill back near water tank and loop-turnaround which was unexpected and hard work. Last k back downhill to the finish was a ripper - was doing 3min20s by the finish line! Dropped in to Deeks Bakery at Pearce shops on way home and got a very ordinary pie (take away) which cost $6.80!!!!!! Worse than at the footy.
1st k was uphill and probably over raced a bit so reined it in as HR was getting too high. Found reasonable rhythm along the contour track. Steep hill back near water tank and loop-turnaround which was unexpected and hard work. Last k back downhill to the finish was a ripper - was doing 3min20s by the finish line! Dropped in to Deeks Bakery at Pearce shops on way home and got a very ordinary pie (take away) which cost $6.80!!!!!! Worse than at the footy.
Running warm up/down 3:21 0.45 km (7:27 / km) +20m 6:05 / km
ahr:137 max:146 shoes: LunarRacer3
Friday May 9, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commuting. canberra's autumn still looking beautiful. just colder.
Thursday May 8, 2014 #
6 AM
Running warm up/down 4:31 0.83 km (5:27 / km) +9m 5:10 / km
ahr:139 max:150 shoes: Adidas Boston Orange!
Running intervals 43:31 8.24 km (5:17 / km) +92m 5:00 / km
ahr:140 max:165 shoes: Adidas Boston Orange!
BA got a knee-niggle so I filled her spot with ALJ on early morning thursday ints. We did 5*3mins with 1min rest round base of Aranda Hill. felt pretty good (for early morning) and really enjoyed it. Hate the getting up for early morning runs (hence dont do it often) but it usually sets me up for a good day.
Tuesday May 6, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commuting.
1 PM
Cycling hills 31:37 9.74 km (3:15 / km) +279m 2:50 / km
ahr:126 max:157 shoes: Trek Domane 4.3
Nipped out at lunch time and did 2 * Red Hills on the Domane. Hardly record breaking session but needs to be acknowledged.
Monday May 5, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commuting.
Sunday May 4, 2014 #
9 AM
Running long 1:23:08 12.91 km (6:26 / km) +450m 5:29 / km
ahr:139 max:166 shoes: Nike Pegasus29 Green & Grey
Longish run with andy through Gossan, Bruce Ridge, up Black Mtn and then back along the Hoggster Express* to Aranda Hill. Felt reasonably ok after yesterday but certainly didn't have another gear. Good to get out and get a run the day after a race.
* The Hoggster Express is a track that runs pretty much straight line from the Black Mtn saddle seat to Bindubi underpass. That is straight line to Hoggsters. Apparently Hoggster and Nat have called it this for 'several years' but the name is now being released to the general public.
* The Hoggster Express is a track that runs pretty much straight line from the Black Mtn saddle seat to Bindubi underpass. That is straight line to Hoggsters. Apparently Hoggster and Nat have called it this for 'several years' but the name is now being released to the general public.
Saturday May 3, 2014 #
8 AM
Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: LunarRacer3
Running race 1:09:28 16.14 km (4:18 / km) +155m 4:06 / km
ahr:162 max:182 shoes: LunarRacer3
Waste Basin XC Club 10 mile race. Wasnt pumped and wasnt sure what to expect - havent been very focussed this year and when I have its been on O not running races. Still, felt excited when strapped on the Lunar racers. Was cold and wet 5 degrees so not great conditions but didnt actually rain much while running. Just started steady really unsure how I'd last and went with plan of pushing home late if had something left. Or surviving if I didnt. Settled in to about 410-4.20 pace with a couple of guys ahead of me. Felt a bit weary approaching Weston Park so focussed on making it to the long downhill at the Golf club.
Got to golf club at same time as another guy having passed one of the guys just ahead. I passed him down the hill but he seemed to take this as a challenge and upped the pace on the section through to scrivener dam. I didnt think I could raise the pace but did and it was easier than expected. By the time we hit scrivener I realised I had another gear I hadnt been using and decided, with about 3k to go, to use it. Rest of the way was pretty solid 4min-4.05ks and felt good. Finished strong and happy to break 70min. Normal good time for me though would be 65 but its always good to finish a race strong.
Hang round talking to DavtheFlav who impressed with 75 only 2 weeks after his Canberra marathon but all of a sudden the cold started to hit me so made for the car and home. Enjoyable run and morning. Feel like I've had a good hitout but not flogged myself into the ground.
Got to golf club at same time as another guy having passed one of the guys just ahead. I passed him down the hill but he seemed to take this as a challenge and upped the pace on the section through to scrivener dam. I didnt think I could raise the pace but did and it was easier than expected. By the time we hit scrivener I realised I had another gear I hadnt been using and decided, with about 3k to go, to use it. Rest of the way was pretty solid 4min-4.05ks and felt good. Finished strong and happy to break 70min. Normal good time for me though would be 65 but its always good to finish a race strong.
Hang round talking to DavtheFlav who impressed with 75 only 2 weeks after his Canberra marathon but all of a sudden the cold started to hit me so made for the car and home. Enjoyable run and morning. Feel like I've had a good hitout but not flogged myself into the ground.
Friday May 2, 2014 #
8 AM
Cycling 1:06:00 [1]
shoes: Trek Domane 4.3
super commuting.
Thursday May 1, 2014 #
11 AM
Cycling 35:08 11.64 km (3:01 / km) +105m 2:53 / km
ahr:111 max:139 shoes: Trek Domane 4.3
12 PM
Cycling 59:30 19.33 km (3:05 / km) +295m 2:52 / km
ahr:121 max:164 shoes: Trek Domane 4.3
Technically a day at home but work to be done and home a building site so rode into work. Stayed for an hour or so and then rode a circuitous route home - up Red Hill, through Manuka and along edge of lake. Beautiful autumn Canberra day with the colours of autumn in full force, beside the lake especially.