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Training Log Archive: acejase

In the 31 days ending Aug 31, 2015:

	activity	#	time	miles		km		+m
	Running	20	17:51:31	127.06	(8:26)	204.48	(5:14)	2782
	Cycling	10	11:14:11	14.88		23.94		451
	Stretching & Exercises	21	4:45:00
	Orienteering	1	21:57	1.57	(13:58)	2.53	(8:41)	49
	Total	50	34:12:39	143.5		230.95		3282
	[1-5]	30	29:21:36
averages - weight:77.9kg

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Monday Aug 31, 2015 #

Note
weight:77.7kg

8 AM

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

commuting.

Sunday Aug 30, 2015 #

1 PM

Running long 2:00:27 25.3 km (4:46 / km) +184m 4:36 / km
ahr:145 max:158 weight:77.4kg shoes: BRIGHT Orange Pegasus

BA had a race in the AM so I was assigned afternoon run time slot. On the plus got me out of a girls birthday party. Decided to do more of a "runners" long run down to LBG and a lap of central basin not going over 5min ks. Felt pretty easy and I couldn't really do 5s along the main bike path, trying to slow down but 4min30s more realistic. Did slow when hit central basin but mainly due to all the walkers, intersections etc. Nice afternoon and a bit tuckered out by the end having a bit of a sugar-flat going up Aranda Hill - had a gel in pocket so used that. Listened to footy on ear phones most of the way - its been a good season for listening to footy for us Doggies supporters.

Saturday Aug 29, 2015 #

7 AM

Running 17:28 3.45 km (5:04 / km) +1m 5:04 / km
ahr:153 max:170 weight:77.3kg shoes: BRIGHT Orange Pegasus

Industry boys were descending upon Gungahlin Park Run so decided to join em. Got there early and warmed up with Sam and his mate (Michael?). Could feel Thursdays session in the legs.

Running 17:57 4.96 km (3:37 / km) +2m 3:37 / km
ahr:173 max:178 shoes: LunarRacer 3.1 Sky Blue

Gungahlin Park Run. Big field and plenty of fast runners. Told myself not to go too fast at the start but did anyway. First k was 3.29 which would've been faster if I hadn't been telling myself to slow down but was still too fast. Settled in behind Simon Claringbold across dam wall and then went past. Probably unwise in hindsight. Started to suffer about half way and tried to hang on. Simon went past me across southern dam wall at 4k. Couldn't hold pace in last k (3.46) but hung on enough for sub 18 - 17.57. 2s slower than 2 months ago with Frogga. As I said lots of good runners - I was 12th and it was won by Brad Croker in 14.58.

C • On ya 2

Running 12:00 2.35 km (5:07 / km) +1m 5:06 / km
ahr:144 max:154 shoes: BRIGHT Orange Pegasus

Cool down with the group. Hammies bit tight, especially left one. In my pre-race excitement and prancing I stretched them so think that was the cause.

Friday Aug 28, 2015 #

Note
weight:77.3kg

9 AM

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

super commuting. first swoop of the season and in same place I was swooped last spring. Fortunately can avoid that street and will now do so till December!

9 PM

Stretching & Exercises 15:00 [0]

Thursday Aug 27, 2015 #

12 PM

Running warm up/down 4:43 0.96 km (4:54 / km)
ahr:132 max:144 weight:77.8kg shoes: Nike Lunartempo

Short warm up as I was late.

Running intervals 23:25 4.94 km (4:44 / km) +1m 4:44 / km
ahr:162 max:175 shoes: Nike Lunartempo

Industry intervals - 3*2min (1min recovery) , 5*1min (1min), 4*30s (30s). Short so pretty fast. Struggled a bit in first few but in hindsight I think this was due to lack of warm up. Better after that, being at tail of the group but I was the last not to cut corners if that makes sense. Felt pumped afterwards. Oh and knackered.

Running warm up/down 3:36 0.57 km (6:20 / km) +3m 6:10 / km
ahr:133 max:140 shoes: Nike Lunartempo

Warm down after this always seems so slow. Just float along.

Wednesday Aug 26, 2015 #

Note
weight:77.6kg

4 PM

Running 29:34 4.8 km (6:09 / km) +144m 5:21 / km
ahr:126 max:152 shoes: BRIGHT Orange Pegasus

Short jog up Mt Painter while girls did their ballet class. Felt reasonable. Spring must be coming - wore my 'usual' gear for this run and was hot and overdressed. Checked out fancy beers at Cook IGA at the end but couldn't find any to my fancy.

9 PM

Stretching & Exercises 15:00 [0]

Tuesday Aug 25, 2015 #

Cycling 1:11:00 [1]
weight:78.6kg shoes: Trek Domane 4.3

Managed to ride between showers this time however still plenty wet with puddles and mud.

Decided not to run or do bike hills today as was pretty shagged on weekend and last Thursday so thought maybe a few days recovery/rest would be wise.

Stretching & Exercises 15:00 [0]

Monday Aug 24, 2015 #

Cycling 1:11:00 [1]
weight:78.3kg shoes: Trek Domane 4.3

Ah the pleasure of riding home in the pelting down rain. It eased off by Aranda Hill but by then I was soaked.

Sunday Aug 23, 2015 #

11 AM

Running 57:46 8.6 km (6:43 / km) +112m 6:19 / km
ahr:116 max:144 shoes: Salomon Sense Mantra Blue

Solo run this time along coast in Jervis Bay NP towards Huskisson. Felt very sluggish but enjoyed pottering along on beaches and trails - its a great little area. Got to about half an hour and turned round and back same way.

9 PM

Stretching & Exercises 15:00 [0]

Saturday Aug 22, 2015 #

11 AM

Running long 1:25:47 13.5 km (6:21 / km) +405m 5:32 / km
ahr:131 max:157 shoes: Salomon Sense Mantra Blue

Down at Hyamens Beach in Jervis Bay for weekend with Spottage and his family. We went out to do the Circuit Trail in Booderee NP. Warmish and not much shade on plenty of the trail. Plan was to run off to the little side tracks to various bays and lookouts so it would make up to about 15k. First stop was Steamers Beach which was v steep down and back out but magnificently picturesque. Unfortunately Spotttage, who'd had a week off running with a man-cold, wasn't feeling that flash so we didn't do many side trips and to be honest I wasn't that fussed so we pretty much stuck to the Circuit from there on. Lovely to run somewhere different and a nice little loop.

C • Nice loop 5

10 PM

Stretching & Exercises 10:00 [0]

Friday Aug 21, 2015 #

8 PM

Stretching & Exercises 15:00 [0]

Thursday Aug 20, 2015 #

9 AM

Running intervals 49:26 9.36 km (5:17 / km) +67m 5:06 / km
ahr:140 max:172 weight:78.2kg shoes: Nike Lunartempo

Mona Fartlek solo. First part ran with A & Z's class who do a little cross country loop round the playground to start the day which was fun. The little kids move pretty quick! Fartlek efforts were ok - was a bit weary from Tuesday. Felt better for having done them. Beautiful spring morning once the fog cleared.

Wednesday Aug 19, 2015 #

Note
weight:77.5kg

5 PM

Running 20:50 3.66 km (5:41 / km) +84m 5:06 / km
ahr:118 max:146 shoes: BRIGHT Orange Pegasus

Blobby mental health run after looooooong afternoon with tired children.

9 PM

Stretching & Exercises 15:00 [0]

Tuesday Aug 18, 2015 #

Note
weight:77.6kg

5 PM

Running tempo 1:17:09 16.27 km (4:44 / km) +120m 4:34 / km
ahr:147 max:171 shoes: Nike Lunartempo

Tempo effort - 10km at 4 min ks on way home from work. Went round eastern side of lake bike path through Yarralumla and over Commonwealth Ave bridge for variety from usual west side. Beautiful views of Canberra and Lake as sun set. Felt pretty good and maintained 4min ks with uncanny accuracy. Last 2k uphill on Aranda Hill which was tough. Felt pretty wasted by time I had jogged home.

Monday Aug 17, 2015 #

Note
weight:77.5kg

9 AM

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

Now on magpie alert for the commute. BA swooped yesterday so time to be ware.

9 PM

Stretching & Exercises 15:00 [0]

Sunday Aug 16, 2015 #

8 AM

Running long 1:36:21 16.61 km (5:48 / km) +574m 4:57 / km
ahr:141 max:170 weight:77.9kg shoes: BRIGHT Orange Pegasus

Back to Majura for long run. Haven't done it for a while. Joined Devil, GM and Frogga. Unusual route choice from our guide, GM, over HH saddle, round back of Ainslie, up Ainslie on concrete path and then more traditional route of direct over HH and up Majura. Got a bit willing up Ainslie and Devil showed he 's getting back to his best. Had to use Craney's short question, long answer trick on him over HH to keep things in check but let him go up Majura.

Bumped into Mace, Phoebe and Lucy at the end and joined Jose at Good Brother for coffee and porridge. Coffee a bit ho hum and service a bit slow but company great. Really enjoyable morning and really enjoyed the run.

C • Short question long answer 2

8 PM

Stretching & Exercises 10:00 [0]

Saturday Aug 15, 2015 #

7 AM

Running warm up/down 11:28 2.13 km (5:23 / km) +1m 5:23 / km
ahr:131 max:146 weight:78.2kg shoes: Nike Lunartempo

Running race 18:31 4.99 km (3:43 / km) +12m 3:40 / km
ahr:166 max:173 shoes: Nike Lunartempo

Park Run LakeG. Very quickly only Frogga in front of me who had brought down his racing shoes to change into so I knew he was pumped. Ran on my own trying to hang on to Grant who stretched his lead from say 10s early on to final margin of 30s. Felt fast, smooth and like I ran well so time, although 2nd fastest ever for me at Lake G, was a little disappointing. New exercises Cathy has given me seem to help with core control very well.

Running warm up/down 3:40 0.53 km (6:57 / km) +2m 6:49 / km
ahr:128 max:133 shoes: Nike Lunartempo

Warm down jog with GB. Only to car at LakeG College as had to go straight to O.

Orienteering 21:57 2.53 km (8:41 / km) +49m 7:55 / km
ahr:136 max:161 shoes: Innov-8 X-Talon 212

Took Blue Lightning training at Aranda Hill so this was various putting tape out, prancing round and generally showing the young uns how it should be done.

10 PM

Stretching & Exercises 15:00 [0]

Friday Aug 14, 2015 #

7 AM

Cycling 1:11:00 [1]
weight:78.1kg shoes: Trek Domane 4.3

commuting. back to spring ish again.

Thursday Aug 13, 2015 #

Note
weight:77.9kg

12 PM

Running intervals 41:29 8.69 km (4:46 / km) +13m 4:44 / km
ahr:149 max:173 shoes: Nike Lunartempo

12 * 1min with 1min recovery with the Industry boys. Full on today - Marty ran and this other young guy turned up (so he could train with Marty) who's apparently in the ACT XC team. Also some of the less speedy guys (not slow) weren't there. I was running my efforts at 3min15 to 3min20ks which is unbelievable for me and Marty and this young guy, apparently, were doing 2min40s ks. One of the guys, Ken, decided it wasn't fair (wtf?) on Marty that Marty led all the intervals so led the 8th and 9th efforts but skipped the 10th while he vomited. As I said full on. Boys were pumped and actually so was I.

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Aug 12, 2015 #

4 PM

Running 31:51 5.09 km (6:16 / km) +133m 5:32 / km
ahr:128 max:149 weight:77.6kg shoes: BRIGHT Orange Pegasus

Recovery run over Mt Painter while girls did ballet. Bloody cold with snow in Canberra at lunchtime today. No settled snow on top of Painter but I didn't hang round long to look. Brrr.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday Aug 11, 2015 #

8 AM

Running 1:04:59 12.66 km (5:08 / km) +146m 4:51 / km
ahr:153 max:190 shoes: Nike Lunartempo

6 * 1km with 1min rest on way into work. Found it tough but felt really good rest of the day. I guess its been while since I did a solo ints session. Looked back through previous 6*1km sessions and times were v good (3.45-3.50min ks).

NB HR data wrong with notable spike in warm up period. Notice this happens in winter if don't thoroughly wet the HR strap.

9 PM

Stretching & Exercises 20:00 [0]

Right into new set Cathy gave me last week.

Monday Aug 10, 2015 #

Note
weight:78.1kg

9 AM

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

Was hot on way in wearing full winter gear. Hints of spring. I was excited. I now know (its Wednesday) that it snows in Canberra later this week. Do they call today a false dawn?

10 PM

Stretching & Exercises 10:00 [0]

Sunday Aug 9, 2015 #

Stretching & Exercises 30:00 [0]

No time for running with family duties in Melbourne so did a full set of exercises and stretches once back in the Berra.

Saturday Aug 8, 2015 #

7 AM

Running warm up/down 12:03 2.24 km (5:22 / km) +7m 5:17 / km
ahr:135 max:150 shoes: Nike Lunartempo

Warm up while giving Dad a few tips at his first ever Par run. He forgot his barcode so a true park runner!

Running race 18:22 4.96 km (3:42 / km) +12m 3:39 / km
ahr:169 max:175 shoes: Nike Lunartempo

Diamond Creek Park Run. Very narrow start for 180+ park runners. I set off at pace I did 10*1min intervals with Industry boys on Thursday. Unfortunately this was not sustainable and I knew I'd over cooked it by the turn around which was at about 2.2km. Course was out and back along a bike path with a separate 300m (?) side route out and back presumably to make it up to 5k without having to cross a road. Plenty of dips and turns around, in and out of little gullies on side of creek and the 300m out and back was up a small hill. I found it very slippery after rain overnight. As I said was cooked by the 3k mark but hung on and suffered through last 2k for a decent time and 3rd place. Friendly park run crew and my sister was impressed with my time which was good for the ego. Dad did 33mins so glad he got round - he couldn't remember his last attempt at any sort of fun run. Coffee eventually after wards in Monty with family.

Running warm up/down 12:00 1.81 km (6:37 / km) +3m 6:34 / km
ahr:131 max:145 shoes: Nike Lunartempo

Jog back and forth along course looking for Dad.

Friday Aug 7, 2015 #

6 PM

Running 23:44 3.96 km (6:00 / km) +62m 5:34 / km
ahr:116 max:137 weight:78.6kg shoes: Nike Lunartempo

In melbourne for weekend to see family and footy. After long day snuck out for 20min run in the dark down to old haunt of Walinda Park Athletics Track. Finished at local Monty bottle O who always have some interesting brews.

Thursday Aug 6, 2015 #

12 PM

Running warm up/down 3:53 0.79 km (4:54 / km) +7m 4:42 / km
ahr:132 max:143 shoes: Nike Lunartempo

Running intervals 24:12 4.95 km (4:54 / km) +7m 4:52 / km
ahr:149 max:172 shoes: Nike Lunartempo

Industry Boys intervals. They are all going to City to Surf so were doing a taper session which suited me ok as still a bit sore from last weekend. It was 10*1min on with 1min off and apparently meant to be first 2 moderate, next 2 hard, next 2 harder and final 2 flat chat. They all seemed same to me i.e. flat chat! Jogged back towards car with Marty and Kathie. Loved the Lunartempos.

6 PM

Stretching & Exercises 15:00 [0]

Wednesday Aug 5, 2015 #

4 PM

Running 31:33 5.07 km (6:13 / km) +138m 5:28 / km
ahr:122 max:148 weight:77.8kg shoes: Nike Lunartempo

Got some new shoes - Nike Lunartempo. Seem like they'd suit my interval and tempo training so got Runners Shop to get some in for me. Of course once arrived had to go for a short run in them so ballet jog it was. They felt good. Nothing else feel good as it was freezing cold and i thought for a moment on Mt Painter snowing. But it wasn't.

10 PM

Stretching & Exercises 5:00 [0]

Tuesday Aug 4, 2015 #

9 AM

Cycling hills 1:06:11 23.94 km (2:46 / km) +451m 2:32 / km
ahr:115 max:157 weight:78kg shoes: Trek Domane 4.3

Bit sore and tired from "my" half marathon so decided to do bike ints. 3 * Dairy Farmers Hills with backpack on half way to work. Bloody cold and didn't really go for it but times respectable. Felt better for the effort.

5 PM

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

Slow ride home.

10 PM

Stretching & Exercises 15:00 [0]

Monday Aug 3, 2015 #

9 AM

Cycling 1:11:00 [1]
weight:78.4kg shoes: Trek Domane 4.3

super commuting. whatever I said last week about hints of spring WAS A LIE!!!

10 PM

Stretching & Exercises 10:00 [0]

Sunday Aug 2, 2015 #

9 AM

Running long 1:58:27 23.87 km (4:58 / km) +431m 4:33 / km
ahr:150 max:170 weight:78.6kg shoes: Salomon Sense Lab Red&White

Decided to support Constable Frogga who was running the Bush Capital Marathon by running the 2nd half with him. Partly as figured he would be on his own the whole way otherwise. It was two laps of a circuit from Campbell High basically round the base of Mt Ainslie, with an out and back section to west majura. Included over Hackett Hill.
Got to Campbell High a bit earlier than planned so probably had run close to 5k before Grant came through. He was in 1st but 2nd was probably 75m behind and looking strong. 3rd another 50m back. Bit chatty early on as we headed over towards Campbell Park. Grant said he was starting to feel it but he kept a good pace. Hackett Hill was tough but GB gained some time on 2nd who till then had been gaining. Grant hit a bit of a wall at drinks station at spot where we meet for Cockies runs (approx 30k mark) and slowed a fair bit. 2nd guy went past and no consideration to staying with him. Its kinda bizarre when you are running without the level of fatigue as someone else. I said a few positives every now and then - sorta things I would say to myself - but not too much (I hope!). GB picked up a bit after we got back to Cockies run start point (35k?) and held a pretty good rhythm to the end (he was still super on the downhills) to do 3hrs09. Right on his goal time and very impressive for a tough course that was even tougher due to the amount of mud and water from last nights rain. Reckon somewhere close to 2hr45 road marathon equivalent. I felt fine although a bit leg weary now - ended up doing 2hrs which included an hour at close to race pace and half hour at solid pace.

8 PM

Stretching & Exercises 10:00 [0]

Saturday Aug 1, 2015 #

Note
weight:77.9kg

4 PM

Running 38:50 7.4 km (5:15 / km) +110m 4:53 / km
ahr:139 max:152 shoes: BRIGHT Orange Pegasus

Cruise run round the old concrete path loop. Even went past our old townhouse in Cook.

9 PM

Stretching & Exercises 10:00 [0]

Haven't done many stretches or exercises this week and my back was starting to tell me about it.

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