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Training Log Archive: acejase

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+m
	Running	23	20:04:44	138.77	(8:41)	223.33	(5:24)	3180
	Cycling	8	9:28:00
	Stretching & Exercises	21	5:05:00
	Orienteering	2	1:37:05	7.79	(12:27)	12.54	(7:44)	302
	swimming	1	20:00	0.31	(1:04:22)	0.5	(40:00)
	Total	54	36:34:49	146.87		236.37		3482
	[1-5]	35	31:44:24
averages - weight:78.1kg

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Sunday May 31, 2015 #

7 AM

Running long 2:29:48 26.92 km (5:34 / km) +510m 5:05 / km
ahr:137 max:162 weight:78kg shoes: BRIGHT Orange Pegasus

Ran over to Majura where I met Devil. We did a loop of Majura, HH but then avoided going up Ainslie in deference to Devil's recovering achilles. Upped the pace a little with Devil along the back of Ainslie to the car and then I did 4min10s (marathon pace) down to Sfoglia car park. Good to have Devil back on the long run circuit. My run good except for glutes which tired and tightened up - a lesson learned not to do my glute exercises night before a race or long run. As Belinda pointed out - "isn't that the 3rd or 4th time you've learnt that lesson?" haha.
Sfoglia afterwards which has had a good make over befitting its coffee focus. Lashed out on the bacon & egg foccacia roll, caramel milk shake and coffee which was all good.

Saturday May 30, 2015 #

12 PM

Running intervals 1:00:59 11.45 km (5:19 / km) +165m 4:58 / km
ahr:145 max:174 weight:78.5kg shoes: Salomon Sense Mantra Blue

5 * Gossan Hill ints with Hoggster. At Hoggsters suggestion we did em at tempo place while keeping recoveries to the minimum (1min10s generally). Felt pretty good which was good after Thursdays tiredness. Times pretty good for 5 and trying to do them steady rather than flat chat. Bit of marathon strategy chat on warm down which was good - go out solid and try to hold on or focus on being comfortable and push home?

10 PM

Stretching & Exercises 15:00 [0]

Friday May 29, 2015 #

10 PM

Stretching & Exercises 15:00 [0]
weight:78.6kg

Thursday May 28, 2015 #

6 AM

Running intervals 56:30 10.51 km (5:23 / km) +76m 5:11 / km
ahr:137 max:168 weight:78.7kg shoes: Saucony Kinavara3

6 * 1km in morning solo. Dark when started which was disconcerting but at least not too cold. Pretty tired by the last 2 efforts (which were also uphill) and certainly no zip going on. Times pretty reasonable, especially when early AM session taken into account.
Surprisingly was really tired a few hours after the ints with strong urge for a nap or alternately excessive coffees to perk me up. Was thinking of doing a few epic training sessions on the weekend but might tone it down a bit and wait till following weekend to make sure properly recovered from Half.

C • Never under-estimate 2

10 PM

Stretching & Exercises 15:00 [0]

Wednesday May 27, 2015 #

Note
weight:78.4kg

4 PM

Running 19:32 2.84 km (6:53 / km) +107m 5:47 / km
ahr:117 max:137 shoes: BRIGHT Orange Pegasus

Another blob recovery run, this time while girls did ballet. Finished at Cook shops to pick up some goods for dinner. Didn't feel sore so think I'm good for tomorrows planned intervals.

10 PM

Stretching & Exercises 15:00 [0]

Tuesday May 26, 2015 #

Note
weight:78.8kg

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

commuting. this riding in the cold thing is stupid.

9 PM

Stretching & Exercises 15:00 [0]

Monday May 25, 2015 #

1 PM

Running 20:23 2.83 km (7:12 / km) +94m 6:11 / km
ahr:124 max:144 shoes: BRIGHT Orange Pegasus

Blobby lunch time recovery run. Didn't feel too bad - certainly no sore spots - just general tired legs. Wasn't setting any land speed records...

Sunday May 24, 2015 #

7 AM

Running warm up/down 7:37 1.31 km (5:48 / km) +2m 5:45 / km
ahr:124 max:135 shoes: LunarRacer 3.1 Sky Blue

Absolutely freezing. After queueing for my number came back to car to sit in warm for a little while longer. Then jogged and came back to change cap for beanie to race in. Last heard on radio before turned off was current temperature -5.5 degrees. What would've made a good photo was instead of runners milling round start line waiting they were all milling round lake edge out of shadows and in line of sunshine.

Running race 1:23:01 21.05 km (3:57 / km) +102m 3:51 / km
ahr:161 max:173 shoes: LunarRacer 3.1 Sky Blue

YMCA Runners Club Half. As mentioned really cold and started with cold fingers and toes despite gloves and obviously shoes and socks. Beanie was a good choice. Was aiming for around 3min55ks and sub 85 but just wanted to find a good pace and see what happens. After first k or so Laura and Kim, who are both sub 3hr marathoners, were about 30m in front so thought it would be good to use them as a guide plus how I was feeling and less so the watch. Felt pretty comfortable along road through Yarralumla although a bit on my own behind the laura-kim pack.
Got to bike path and newish secton of course down the perimeter of Weston Park and felt like I was going fast but decided I should be ok. By the end of Weston Park loop I'd caught up to laura and kim and sat in behind them, particularly laura as kim dropped back a bit.
Almost went a over t as hit bridge at inlet before Governor Generals Drive - covered in ice and the new lunar racers needed spikes in them to stay upright! Slowed cautiously until hitting the sunny side of the bridge. Had planned to have gels at 4k and 8k but the gel felt like a brick with the cold so warmed it a little in my hand before probably having half of it with water at Governor Generals Drive. Harder to have gels when you are running at pace compared with say 6 foot. Would have been more manageable if not -5 too.
Down the hill from Governor Generals and through to Scrivener Dam I was half a stride ahead of Laura and thought I should try to minimise the effort a bit so I didn't over cook it. Despite this started to drop Laura and was on my own by the end of Scrivener Dam.
Probably forgot the whole go steady thing after that and tried to keep pushing on, initially aiming to keep going at this pace till after loop down into Black Mtn Peninsula. Had the rest of my gel and some water at Barrenjoey Drive drinks before mowing down the guy in front of me (I just wanted to say "mowing down" - probably edged past more accurate).
Black Mtn Peninsula section a bit annoying with bike path windy turns including a virtual elbow turn at one point. Nothing like a bit of accelerating and decelerating after 15k....
Came out of Black Mtn Peninsula section and was still feeling strong - felt like one of the long tempo runs I've been doing which is a good sign for training. Started to set my mind to finishing strong and was trying to keep pace up as much as possible. Was basically running 3min50-55s with drinks (was just carbo rinsing sports drink) and hills knocking 5-10 seconds off each km.
Passed another guy going up onto Commonwealth Ave Bridge and felt like I was sprinting (I wasn't!) especially after James Minto gave me a rev up coming down off the bridge. Overcooked it a bit as started to have a spew in the finish chute but held things together (sort of) till crossed line. Probably should save my "sprinting" for a bit closer to finish line than 800m.
Time was new PB by 3s as done on same race (but slightly different course) 3 years ago. Finished 16th overall and 3rd in my old mans age class. Felt pretty strong through the end and fine afterwards - not like sometimes when hobble-walk to the car. Makes me think could've gone a little quicker with better pacing but still not gonna complain about a PB!
Cake and sports drink at finish before driving out to O to watch, socialise and parent. The guy from Sly Fox coffee plied me with excellent brew several times throughout the day - best coffee at O ever. Good race and good day (until watching the footy in the arvo....).

C • Great effort! 3

C • Sly Fox Coffee 3

9 AM

Running warm up/down 3:07 0.34 km (9:04 / km) +1m 8:56 / km
ahr:117 max:124 shoes: LunarRacer 3.1 Sky Blue

I may not have been hobbling but time and cold meant a jog to the car, back to the toilet and back to car was all I could manage.

Saturday May 23, 2015 #

12 PM

Orienteering race 43:48 5.85 km (7:29 / km) +99m 6:54 / km
ahr:146 max:160 shoes: Innov-8 X-Talon 212

ACT Middle Distance Champs. Started late due to children/no split starts. Aim was to trot round saving for tomorrow. Felt physically jumping out of my skin and tried to keep HR below Zone 4 which did, even walking once to bring it back down. Hit first loop controls pretty well until the flat gully leading into the pivot control. Missed 90s - 2mins being off to the left on both controls. Lost probably another 90s on depression control on 2nd loop being too high. Also thought depression was a shallow gully which didn't help. Surprisingly finished 2nd in M40 a few mins down on Tate Needham but a few mins up on DavtheFlav and Matt Stocks well back.

3 PM

Stretching & Exercises 15:00 [0]

Friday May 22, 2015 #

Note
weight:77.5kg

9 PM

Stretching & Exercises 15:00 [0]

Thursday May 21, 2015 #

6 AM

Running 23:09 3.77 km (6:09 / km) +28m 5:55 / km
ahr:116 max:128 shoes: BRIGHT Orange Pegasus

Blobby morning run as part of mini taper for half. Cold. Got the paper off the truck which was sweet.

9 PM

Stretching & Exercises 15:00 [0]

Wednesday May 20, 2015 #

Note
weight:77.7kg

1 PM

Running intervals 41:26 8.47 km (4:53 / km) +89m 4:39 / km
ahr:147 max:170 shoes: LunarRacer3

Mona Fartlek on bike path through Bruce Ridge and AIS. Only session I'll do this week as ease off for half marathon on weekend. Pushed speed on ints. Finished at Two before Ten for coffee before school pick up. Ah the life...

C • Best of luck 2

Tuesday May 19, 2015 #

Note
weight:77.7kg

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

Looking out office window for ride home I thought it looked like light drizzle so should be right. It wasn't light drizzle. Pelted down. So cold and wet going up Aranda Hill.

9 PM

Stretching & Exercises 15:00 [3]

Monday May 18, 2015 #

Note
weight:77.8kg

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

Commutering.

Stretching & Exercises 20:00 [0]

Sunday May 17, 2015 #

7 AM

Running long 2:02:24 17.16 km (7:08 / km) +783m 5:48 / km
ahr:131 max:165 weight:78.2kg shoes: BRIGHT Orange Pegasus

Long run at Majura with Hoggster and Frogga. Early start and cold. We did Ainslie first deliberately so we could then head to Majura to watch ACT Mtn Running Champs. Did course backwards watching Marty power away and plenty of other impressive efforts. A bit of stopping and starting but good to watch. Due to various machinations back to Little Oink for coffee and scrambled egg on toast. Happy to please Andy to go there and it wasn't too bad.

C • Effortless 4

5 PM

Running 32:36 5.28 km (6:10 / km) +77m 5:45 / km
ahr:121 max:139 shoes: BRIGHT Orange Pegasus

Thought I'd add a bit of distance to the day with a little arvo run. Dark by the time I started so just clipped round for half an hour. Felt ok and tried to keep a decent pace but in the dark what seemed decent was a bit slow! Good to have done.

Saturday May 16, 2015 #

Note
weight:77.8kg

7 AM

Running 15:49 2.79 km (5:41 / km) +14m 5:32 / km
ahr:126 max:147 shoes: LunarRacer3

Run down to Park Run with Belinda! My parents stayed last night so we both did Park Run before they left.

Running race 18:29 5.01 km (3:41 / km) +1m 3:41 / km
ahr:169 max:176 shoes: LunarRacer3

Felt good in warm up and as training had been going well thought I'd go out solid (not silly-fast) and see what happens. Caught the guy who beat me by 50m last week at about 2k and ran with him for a little way before deciding to move on as feeling ok. Didn't look at watch / speed too much. Only started to feel hard on Didhams Close but even then sustainable and finished strong for a PB on course. Previous PB was 18.32 in 2012.

C • PB 5

Running 19:30 3.01 km (6:29 / km) +48m 6:00 / km
ahr:131 max:139 shoes: LunarRacer3

Jog home with Belinda via newsagent. Could feel I'd put in a bit more effort.

Friday May 15, 2015 #

Note
weight:78.2kg

7 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

8 PM

Stretching & Exercises 15:00 [0]

Thursday May 14, 2015 #

Note
weight:78kg

6 AM

Running warm up/down 16:12 2.57 km (6:18 / km) +19m 6:05 / km
ahr:119 max:129 shoes: FlyKnit Trainer Yellow

Met Hoggster on the corner at 6.15am although while waiting (I was early!!!!!!) Tawsy ran past on her way home from her run.

Running intervals 21:19 5.49 km (3:53 / km) +2m 3:53 / km
ahr:157 max:172 shoes: FlyKnit Trainer Yellow

Hoggster and I picked the coldest morning of the year (-4 I think or -2 on the family Hogggster weather station) to do an early AM intervals. Did 8 * Aranda Oval ints (400m or so) with half a lap (200m or so) recovery. Usual boundary line was basically undetectable due to poor marking and crunchy white grass so we did a lap to mark it out and then tried to follow footprints. Got faster as we went along although maybe the circle we were running in got smaller! Great session once done and great the Hoggsters calf survived.

Running warm up/down 26:38 3.71 km (7:11 / km) +55m 6:41 / km
ahr:117 max:128 shoes: FlyKnit Trainer Yellow

warm down via almost to Hoggsters, our old house and Jammo news agency (no Melbourne papers grrr).

2 PM

Stretching & Exercises 15:00 [0]

Wednesday May 13, 2015 #

Note
weight:77.1kg

4 PM

Running 20:05 2.89 km (6:57 / km) +102m 5:54 / km
ahr:128 max:154 shoes: BRIGHT Orange Pegasus

Blobby recovery run while girls did ballet. Think doing something on Wednesday between harder sessions helps recovery.

9 PM

Stretching & Exercises 15:00 [0]

Tuesday May 12, 2015 #

Note
weight:78kg

5 PM

Running tempo 1:10:37 15.19 km (4:39 / km) +157m 4:25 / km
ahr:150 max:170 shoes: BRIGHT Orange Pegasus

Had this session in the back of my mind all day - not saying dreading it but it was hovering over me. Run home with 12k tempo at 4min-4.min05 per k pace. If I can keep doing these tempo sessions without breaking I'll be in good stead. Got going down Governor Generals Drive and found it hard to judge pace with the dark. Settled into a rhythm though and probably felt more manageable than last week. Pushed hard up Aranda Hill (3k) and didn't keep 4mins per k but was happy my pace was equivalent. Finished well and last k would've been fastest but for crossing Belconnen Way. Watch told me at the end my VO2 max had gone up 1 point so encouraged by getting some sign of improvement.

9 PM

Stretching & Exercises 15:00 [0]

Monday May 11, 2015 #

Note
weight:79.1kg

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

Commuting. Starting to feel like winter. First use of new wiggle-purchased 'seal skinz' winter riding gloves which went well.

11 PM

Stretching & Exercises 5:00 [0]

Sunday May 10, 2015 #

11 AM

Running tempo 1:16:31 13.0 km (5:53 / km) +280m 5:19 / km
ahr:131 max:165 weight:78.4kg shoes: BRIGHT Orange Pegasus

Was gonna long run to Mothers Day lunch at Jo and Sheps but would've been about 1hr30 late if I did so changed strategies to ensure I was only 45mins late. Slow ran to Dairy Farmers Hill where it was blowing a gale and then plan was to run tempo 4min30ks from Dairy Farmers to edge of Wright. I couldn't do 4min30s as seemed stupidly slow so ran around 4min15s - bit slower up hills and faster downs/flats. Felt pretty easy and was almost perfectly 5k to edge of Wright. Last k a bit slow as included an unleashed dog, getting lost and fence crossing.

Saturday May 9, 2015 #

7 AM

Running warm up/down 18:49 3.11 km (6:03 / km) +16m 5:54 / km
ahr:124 max:140 shoes: LunarRacer3

Jog down to Park Run with Frogga.

Running race 18:47 5.02 km (3:44 / km) +2m 3:44 / km
ahr:167 max:178 shoes: LunarRacer3

Park run fitted well with family activities today and thought a chance to see if I'd improved any on good time last park run when raced Hoggster and Frogga (sort of - he was in the distance). Tried to start slowly as last time and felt I did. In no-mans land by end of bridge so it became a solo park run chasing guy who was maybe 50m in front of me. Ks a bit inconsistent but felt strong and stable and didn't fade in last k - in fact it was my fastest k. Finished 2s faster than a month ago.

Running warm up/down 17:37 2.75 km (6:25 / km) +42m 5:57 / km
ahr:131 max:139 shoes: LunarRacer3

Jog home with Frogga and GM on the bike. Skipped newsagent as had commitments.

10 AM

Orienteering warm up/down 3:43 0.46 km (8:03 / km) +27m 6:14 / km
ahr:123 max:141 shoes: Innov-8 X-Talon 212

Jog to start. Didn't feel too bad.

Orienteering tempo 44:05 5.64 km (7:49 / km) +176m 6:46 / km
ahr:151 max:166 shoes: Innov-8 X-Talon 212

After shower and coffee post park run went straight to Cooleman Ridge to help at O. Belinda was on duty so after I'd done a bit of helping headed out for a run on Red 3. Frogga in shock that I was doing a second training session for the day and must say it felt like the old days when I trained properly! Pace felt nothing like the old days as I trotted round the course just trying to hit the controls which I generally did. Lost a bit of time on 2nd last which was a bit bingo-y. Fortunately trotted fast enough to (just) beat Miss Jones (3 months post baby) and ALJ (1 week post 60k ultra). Pretty sure Dreaded beat me though (I'm not going to look at the results to confirm).

Orienteering warm up/down 5:29 0.59 km (9:17 / km)
ahr:111 max:142 weight:78kg shoes: Innov-8 X-Talon 212

Jog back to assembly area with Miss Jones.

Friday May 8, 2015 #

Note
weight:78.1kg

Cycling 1:11:00 [3]
shoes: Trek Domane 4.3

super commuting. 300th hour on the Trek Domane I notice.

10 PM

Stretching & Exercises 20:00 [0]

Thursday May 7, 2015 #

6 AM

Running intervals 47:52 8.15 km (5:53 / km) +55m 5:41 / km
ahr:130 max:163 weight:78.3kg shoes: FlyKnit Trainer Yellow

Mona fartlek in the early AM solo. Zoe woke up with a nightmare so had been back in bed 5mins when my alarm went off - dough! Pretty tired in the legs from the last week training but tried to keep speed up, particularly in later, shorter reps. Did UC-Lake G loop from home so times effected by roads etc.
Finished at PO to collect wiggle box so ran home with new pegasus and various other bits and bobs.

Wednesday May 6, 2015 #

Note
weight:77.9kg

1 PM

Running 22:41 2.89 km (7:51 / km) +76m 6:56 / km
ahr:118 max:133 shoes: Nike Pegasus30 Black&White

Blobby lunchtime run trying to help with recovery. Nice winter lunchtime. Saw what I assume is the Deakin High boys mtb 'squad' heading out onto Red Hill. Teacher looked up against it.

9 PM

Stretching & Exercises 20:00 [0]

Tuesday May 5, 2015 #

Note
weight:77.9kg

9 AM

Running tempo 1:02:27 13.34 km (4:41 / km) +98m 4:31 / km
ahr:154 max:177 shoes: FlyKnit Trainer Yellow

Run to work including tempo effort. Aim was 40mins at 4min ks. Bit worried might be overcooking things so soon after 10 mile race but balanced by gotta HTFU sometime. Went pretty well and achieved goal although had to put in an effort above tempo pace for last few mins. But basically achieved and niggles from saturday not present (although on saturday they probably didn't start till 50min mark).

10 PM

Stretching & Exercises 10:00 [0]

Monday May 4, 2015 #

Note
weight:77.8kg

8 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commuting.

10 PM

Stretching & Exercises 10:00 [0]

Sunday May 3, 2015 #

7 AM

Running 37:23 5.0 km (7:29 / km) +72m 6:58 / km
ahr:127 max:148 shoes: Saucony Kinavara3

After great game and victory by the Dogs Zoe and I stayed the night at Chateau Simpson. Undy and I headed out for short run along the famous trails of Lane Cove. unfortunately due to all the rain over last 24 hours or so they were the famous creeks of Lane Cove with occasional downed trees to climb through and over.

C • Great game? 7

5 PM

swimming 20:00 [1] 0.5 km (40:00 / km)

Some back loosening swimming at CISAC. Starting to think I could swim longer than 500m as I look less like I'm drowning these days. Maybe moved to bystanders thinking 'I think he's swimming'.

9 PM

Stretching & Exercises 20:00 [0]

Saturday May 2, 2015 #

7 AM

Running warm up/down 6:23 1.15 km (5:33 / km) +3m 5:28 / km
ahr:131 max:149 shoes: LunarRacer3

Jogging round Black mtn Peninsula in the misty rain. At least it wasn't too cold...

Running race 1:05:35 16.19 km (4:03 / km) +103m 3:56 / km
ahr:168 max:175 weight:77.8kg shoes: LunarRacer3

After entering Gold Coast decided I'd better do the XC club west basin 10 mile race to see where I'm at. Tried to hold back early and settled in around the 4min ks pace. Legs a bit tired from Wed ints and Thurs bike hills. Got passed by some guy just after Commonwealth Ave bridge and decided to hang onto him. He started to fade by Weston Park and Lance-the-Bulldog wasn't too far ahead so moved up to him - he's normally a bit ahead of me which was acknowledged when I joined him with a "You're running well" (translation: what the hell are you doing with me I must be going crap! ;)). Lance got a bit away from me down the golf club hill at 11k mark and my glutes started to tighten up a bit - really shouldn't do the glute exercises in the day or two before a race. Couldn't hold Lance and the other guy we'd caught which was a bit annoying as everything except my glutes was feeling good. Pushed hard till the end but probably dropped 30-45s on last few k as glutes really started to give up the ghost. Good training, need to get back to my exercises if I'm gonna get through Gold Coast but otherwise going well.

9 AM

Running warm up/down 1:28 0.13 km (10:57 / km) +1m 10:33 / km
ahr:132 max:137 shoes: LunarRacer3

Jog to the car before jumping in it to drive to Sydney with Zoe for Bulldogs v Swans. Breakfast consisted of coffee at home to wash down a couple of antiinflams. Glutes/back/calf felt great by the time I got to SCG!

Friday May 1, 2015 #

8 AM

Cycling 1:11:00 [1]
weight:78kg shoes: Trek Domane 4.3

Super commute.

9 PM

Stretching & Exercises 5:00 [0]

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