Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 31 days ending Dec 31, 2015:

	activity	#	time	miles		km		+m
	Running	25	20:57:21	145.73	(8:38)	234.53	(5:22)	4095
	Cycling	13	8:03:33	100.41		161.6		1753
	Stretching & Exercises	20	6:30:00
	swimming	2	40:00	0.56	(1:11:32)	0.9	(44:27)
	Total	60	36:10:54	246.7		397.02		5848
	[1-5]	39	29:17:41
averages - weight:77.4kg

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Thursday Dec 31, 2015 #

7 AM

Running intervals 57:27 10.02 km (5:44 / km) +186m 5:15 / km
ahr:126 max:166 shoes: Nike Lunartempo

Final run in Daylesford this time with Belinda! Down to Lake D where she did my intervals session from Tuesday. I did a fill lap of Lake D trying to win a Strava segment (successful) and then did Belinda's final km with her at about 4min30s pace. Felt pretty good despite it being hot already so did some loops in the street outside parents to get up to 10k.

Wednesday Dec 30, 2015 #

Note
weight:77.3kg

7 AM

Running long 2:06:01 21.39 km (5:54 / km) +481m 5:18 / km
ahr:123 max:147 shoes: Nike Vomero10

Kooyoora run with Jimbo fell through this year so went on a long solo run from Daylesford. Decided somewhere different to runs done before so followed something called the 'Lost Children's Walk' using a fairly detailed map and brochure Dad had. Basically up through the old Sailors Diggings area on various tracks before crossing the Ballan Rd at Sailors Falls. Then got onto an old miners train line which had been recently mowed/cleared so followed that back to Jubilee Lake and then up the hill to parents place on Wombat Hill. Enjoyable run.

Tuesday Dec 29, 2015 #

Note
weight:77.5kg

Can't believe I'm not heavier after the last weeks intake!

4 PM

Running warm up/down 14:57 2.74 km (5:27 / km) +13m 5:20 / km
ahr:113 max:134 shoes: Nike Lunartempo

Hot jog downhill to Lake Daylesford.

Running intervals 28:52 6.7 km (4:19 / km) +56m 4:08 / km
ahr:157 max:171 shoes: Nike Lunartempo

6 * 1k reps round Southern section of Lake Daylesford with approx. 1min (more like 70s) recovery over bridge back to start. Was a session I did at start of the year so wanted to compare self and was generally 10s quicker than session at start of year. More walkers/tourists as obstacles this time but I was probably going for it a little more this session. There was a guy sitting on a bench at southern end of Lake D who seemed more blown away each time i came past. Hope he didn't wait too long for me to do a 7th rep!

Running warm up/down 13:34 1.43 km (9:29 / km) +113m 6:48 / km
ahr:132 max:142 shoes: Nike Lunartempo

Very slow jog back up the hill. So slow that Auto Pause kicked in on my watch a few times! A lady stopped in her car as I crawled up the hill to tell me she'd seen me running at Lake D, I was an inspiration and she was heading down to Lake D for a walk as a result! I dunno how much my Mum paid her but it was nice of her to say. ;)

C • Inspiring the locals 2

9 PM

Stretching & Exercises 20:00 [0]

Monday Dec 28, 2015 #

5 PM

Running 38:16 6.28 km (6:06 / km) +194m 5:17 / km
ahr:122 max:140 shoes: Nike Vomero10

Up to Daylesford for a few days so did a little loop of the sights (wombat Hlll, Lake Daylesford, main street) before dinner. Had spent half the day walking at Melbourne Zoo with the kids so had a case of "zoo legs" a variant on Devil's famous shopping legs. Actually shopping legs probably explains why I felt not so hot yesterday.

10 PM

Stretching & Exercises 25:00 [0]

Sunday Dec 27, 2015 #

1 PM

Running long 1:22:21 16.62 km (4:57 / km) +242m 4:37 / km
ahr:137 max:151 shoes: Nike Vomero10

A morning of shopping with BA. Got some bargains at the ASICS outlet and to lesser extent at New Balance and Nike. By the time we got to Doncaster Westfield was a bit over it so was glad to run home via Westerfolds and Plenty River trail. Listened to podcast interview with Deek most of the run which was very inspiring. Had to cut run slightly short for more relo gatherings. Was struggling a bit at the end - had eaten almost nothing that morning and not been eating or sleeping well last few days so guess that was why. No coffee post run but ham, cheese and pickles sandwich was tops.

Saturday Dec 26, 2015 #

7 AM

Running warm up/down 7:09 1.28 km (5:34 / km) +20m 5:10 / km
ahr:130 max:146 shoes: Nike Lunartempo

Classic Melbourne - stinking hot yesterday and now warming up for Westerfolds Parkrun in the pelting down rain with the bike paths more like creeks including large puddles. Met another Aranda Primary Dad at the run - John - so warmed up with him for a while. John ran Melbourne Marathon this year in 2hr40something and does most of his long runs with Shaun Creighton so no slouch.

Running race 18:50 4.98 km (3:47 / km) +54m 3:35 / km
ahr:162 max:173 shoes: Nike Lunartempo

Set off on Westerfolds ParkRun and pretty much straight away in the lead with John on my shoulder. John had said he just wanted to run sub 20. Hard to judge pace when leading - I realise how much I "race" against others and use their pacing. Felt ok first few k but was running a bit slow as conditions somewhat treacherous - I was keen to have a good run but more keen not to slip over and hurt self. Westerfolds quite hilly and got to the big rangers hill at about 4k and John pulled alongside. He "encouraged" me up the hill and I lifted a gear in response. Strode out down the hill the other side and when John challenged on the final hill I lifted again. Slowed a little with 20m to go so i could tie with John (who really if running full speed would've been well ahead) but John "encouraged" me again and I took the win. First ever win in a Park Run! Time 53s quicker than only other time I've run this course on New Years Day this year. Of course this is all just heresay as my park run bar code was saturated and didn't scan. The Race director said she'd put in my result but as of a few days later the winner is "unknown". I swear I won!!!!

C • Parkrun win! 5

Running warm up/down 12:22 2.08 km (5:58 / km) +4m 5:54 / km
ahr:127 max:141 shoes: Nike Lunartempo

Warm down in the still teaming rain. Initially with John but then went looking for BA who was first female. A double for us! Took a while to find BA who'd gone in a different direction and I was getting a bit cold by time I found her. Had a really good take away coffee from Espresso 3094 in Montmorency on way home before a welcome warm shower.

12 PM

Running 23:05 4.21 km (5:29 / km) +20m 5:21 / km
ahr:125 max:140 shoes: Nike Vomero10

Of course by lunchtime in Melbourne conditions were very pleasant so BA and I took girls and their new ByKs down to Plenty River. A&Z loving bikes and into them straight away so had my first ever run with girls while they rode. Great fun and at times hard to keep up! Of course at other times I was pushing girls up hills. :)

9 PM

Stretching & Exercises 30:00 [0]

Friday Dec 25, 2015 #

8 PM

Running 27:35 5.11 km (5:24 / km) +77m 5:01 / km
ahr:131 max:145 shoes: Nike Vomero10

Loaded up with plenty of Christmas food and all day with non-stop relatives I headed out for a jog once girls in bed. Did I mention how hot it was? Same jog as yesterday pretty much and glad to clear head and use up a small portion of food in the belly.

Merry Christmas Everyone.

Thursday Dec 24, 2015 #

5 PM

Running 27:31 5.14 km (5:21 / km) +66m 5:02 / km
ahr:132 max:149 shoes: Nike Vomero10

After long drive to Melbourne for Xmas managed to negotiate my way to a little run while dinner was cooked. Down to Wilanda Park, back over the hill nearby and back up to Mum and Dads place. Ran back and forth along their street to make 5k.

10 PM

Stretching & Exercises 25:00 [0]

Wednesday Dec 23, 2015 #

6 AM

Running 44:18 7.12 km (6:13 / km) +106m 5:47 / km
ahr:118 max:137 shoes: Nike Vomero10

Jog in the AM with Grant. Bit less sore than yesterday - just right calf a bit tight. Be no probs by the weekend.

Tuesday Dec 22, 2015 #

8 AM

Cycling 32:03 13.24 km (2:25 / km) +124m 2:19 / km
ahr:115 max:139 shoes: Trek Domane 4.3

Last commute for the year! Hooray! As per yesterday holiday arrangements mean things are a bit adhoc so drove home with kids.

6 PM

Running 20:08 3.49 km (5:46 / km) +37m 5:28 / km
ahr:117 max:134 shoes: Nike Vomero10

Blobby evening run to Jammo, up the bike path then back along Bandjalong. Bumped into Seargent Frogga waiting for the bus with his kids to go into town. Not too sore after Tour de Ridges - just tight right calf.

10 PM

Stretching & Exercises 10:00 [0]

Monday Dec 21, 2015 #

7 PM

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

And so the random school holidays arrangements begin. Today drove to Hughes, dropped girls at Grandmas, rode to work (not troggable) and commuted home.

11 PM

Stretching & Exercises 20:00 [0]

Sunday Dec 20, 2015 #

5 AM

Running warm up/down 15:18 2.65 km (5:46 / km) +16m 5:36 / km
ahr:126 max:145 shoes: Nike Lunartempo

Got to Mawson with plenty of time so good warm up. Legs felt pretty reasonable. Ran to woolworths toilets as per organiser instructions but unfortunately said loos were still locked at 6am.

Running race 1:39:04 21.21 km (4:40 / km) +582m 4:06 / km
ahr:164 max:171 shoes: Nike Lunartempo

Tour de Ridges. 4th time I'd run it with previous times of 1hr45 (last year), 1hr43 (2012) and 1hr42 (2011). Knew I was in good shape and had been focussing on my core exercises since Stromlo Forest 30k when parts of my core fatigued greatly. Did a bit of a taper over the last week - partly to taper and partly due to busy life week.

Started out solid and there were a lot more guys around me and ahead of me than expected. Made it a bit harder to find my pace but tried to not get too carried away. Olly Mill not far ahead of me. Pretty quick till the Farrer ridge single track when it turned into single file and steps. Tried not to overcook it. Down off the hill lost a bit of focus trying (unsuccessfully) to get past Olly. Up Wanniassa and went a bit too hard early in the less steep bit before settling in on the steep bit. Got ahead of Olly here who was doing the walk/run thing.

Down off Wanniassa and found myself chatting to first female who had flown past me up the hill. She was an absolute featherweight and just floated up hill. Turned out she was from Darwin and knew Susanne and Lachy. Gel at drinks manned by Marty Dent and sons before finding a good cruising speed along the centennial trail section to Long Gully Road. Running with Dave Baldwin in this section as per last year.

Up Isaacs Ridge which is steep and tough and held good pace although the Featherweight got past and away from me. I felt good across the top and had good speed down Isaacs to the drinks - core was in good control and showing the benefits of my exercises. Along the flat bit before the Isaacs climb again I recaught the Featherweight and not too far behind Dave. Feeling good although a bit surprised at how many km to go - quite a few even though only 1 hill to go.

Off Isaacs Ridge and again had good speed although a bit of a shock when black singlet flew past. Hit the drinks and the beginning of the 5k or so flattish section back to the finish. Had the Featherweight, black singlet and Dave to chase. Again good speed although when we hit the smallish hill back up Farrer Ridge I could feel some tiredness kick in. Got past the Featherweight and then got a surprise and much appreciated cheer from Chief Inspector Bluett who was out on patrol. Started checking watch and thought sub 1hr40 was achievable but it was hard to judge. Pushed hard although the Featherweight found another gear and got back past me. Was looking for the road before the finish and was relieved to see it before sort of sprinting for the line. 1hr39.04 so easily below the 100mins. Just shy of 6mins quicker than last year, judged pace really well (finished strong but was ready to stop) and no sore-core. Good way to finish the years races.

Olly finished not too far back from me although bloodied and bruised, Dave Baldwin 15s ahead and Hoggster ran his usual gutsy run off not enough training. Belinda pleased to beat her time last year. So a good morning before the real stinky heat began (although it was still hot). Off to get kids from Grandparents so no coffee time being the only drawback for the morning!

C • Course change 5

8 AM

Running warm up/down 6:31 0.79 km (8:12 / km)
ahr:127 max:132 shoes: Nike Lunartempo

Very slow jog back along course with a Andy, Tomas and Dave Baldwin. We cheered Belinda and then turned round when we got to Gramps.

Saturday Dec 19, 2015 #

8 AM

Running 18:55 3.64 km (5:12 / km) +50m 4:52 / km
ahr:129 max:149 shoes: Nike Vomero10

Quick morning jog to loosen the legs. Went before it got too hot but it still was hot. Turned into a bit of a social run dropping in on Shannon, seeing a parent from school, the newsagent and then a neighbour. Legs felt fine once warmed up.

9 PM

Stretching & Exercises 10:00 [0]

Friday Dec 18, 2015 #

8 AM

Cycling 31:01 11.82 km (2:37 / km) +109m 2:30 / km
ahr:108 max:132 shoes: Trek Domane 4.3

a hot day ahead. Commute was nice though even if starting to get warm.

5 PM

Cycling 37:03 12.63 km (2:56 / km) +122m 2:48 / km
ahr:104 max:130 shoes: Trek Domane 4.3

Hot ride home.

Thursday Dec 17, 2015 #

7 AM

swimming 20:00 [0] 0.5 km (40:00 / km)

Another Thursday morning swim at Big Splash with Tony. Theres never anyone on the gate, one of the regulars often opens the front door with his key and theres no lane ropes. It feels like we've jumped the fence. Or its our own pool!
Made myself a bacon and egg roll when got home which was great and after getting the kids to school had coffee with AC at Aranda Shops on one of his regular sojourns down under. Nice to catch up.

12 PM

Running warm up/down 12:28 2.53 km (4:56 / km) +8m 4:51 / km
ahr:134 max:147 shoes: LunarRacer3

Running intervals 19:01 3.62 km (5:16 / km) +2m 5:15 / km
ahr:146 max:175 shoes: LunarRacer3

2* Laps (2mins) and then 4 * half rappers (1min) with 1 min rest. Others actually did 4 * rappers but I skipped every 2nd and had extra rest in the name of pseudo tapering for Tour de Ridges on Sunday. In the last 3* 1min efforts I tried to "activate" (as Cathy would say) my inner abdominals that Ive been exercising and it seemed to work as I found another level of speed. Of course I could've just been trying harder.

Running warm up/down 7:40 1.27 km (6:03 / km) +8m 5:52 / km
ahr:134 max:138 shoes: LunarRacer3

10 PM

Stretching & Exercises 20:00 [0]

Wednesday Dec 16, 2015 #

2 PM

Running 18:09 3.59 km (5:04 / km) +93m 4:29 / km
ahr:140 max:158 shoes: Nike Vomero10

Very busy at work and home but managed to get home with half hour before school pick up. Ran for 20mins, nearly all of it in the pelting down rain. Felt really good in new shoes and after 2 rest days. Picked the girls up from school looking like a drowned rat. Light sledging from other parents.

11 PM

Stretching & Exercises 20:00 [0]

Tuesday Dec 15, 2015 #

Note
weight:77.2kg

9 AM

Cycling 30:46 11.7 km (2:38 / km) +103m 2:31 / km
ahr:100 max:121 shoes: Trek Domane 4.3

Commute in. No ride home as dinner at the Allisons. 10min ride to there was below AP threshold. Also trying to have an easier week before Tour de Ridges on Sunday.

10 PM

Stretching & Exercises 20:00 [0]

Monday Dec 14, 2015 #

Note
weight:78.1kg

9 AM

Cycling 34:44 13.11 km (2:39 / km) +124m 2:32 / km
ahr:96 max:121 shoes: Trek Domane 4.3

Commute in to work.

7 PM

Cycling 37:32 12.63 km (2:58 / km) +123m 2:50 / km
ahr:98 max:117 shoes: Trek Domane 4.3

Home quite late. Busy day at work.

10 PM

Stretching & Exercises 20:00 [0]

Sunday Dec 13, 2015 #

6 AM

Running long 2:03:01 21.32 km (5:46 / km) +462m 5:12 / km
ahr:129 max:160 weight:77.1kg shoes: Nike Vomero10

Long run with Grant, Andy and GM was hovering around. Out through Cork Oaks to lower reaches of Arboretum. We got along a track that looked like it had recently been graded and Grant thought track looked like ice - it was actually mud! We didn't catch the water tanker that presumably was ahead but passed the grader and went cross country to another track with muddy, heavy soles. Up to Dairy Farmers, back up Aranda Hill then GB and I did Painter as well. Nice run. Could feel the legs from yesterday but meant good endurance training I thought. New shoes felt great fit and comfy although a bit heavy. Should be good for clocking up some miles.

1 PM

Stretching & Exercises 20:00 [0]

Saturday Dec 12, 2015 #

3 PM

Running warm up/down 13:21 2.38 km (5:37 / km) +61m 4:59 / km
ahr:134 max:149 shoes: Nike Lunartempo

Jog with Hoggster. Some analysis of last weekends testosterone fuelled end to the long run on Gossan Hill.

Running intervals 24:14 5.55 km (4:22 / km) +136m 3:53 / km
ahr:163 max:176 shoes: Nike Lunartempo

5 * EcMo easy ints on Gossan Hill with Hoggster. My times 3.43, 3.45, 3.46, 3.48 and 3.48 definitely best times i've done for a while. Had to fight last interval to keep below 3.50. Good session and good to return to somewhere where you have some benchmark times.

Running warm up/down 11:49 1.85 km (6:24 / km) +14m 6:10 / km
ahr:131 max:142 shoes: Nike Lunartempo

Slow jog home with Hoggster.

Friday Dec 11, 2015 #

8 AM

Cycling 29:14 [1] 11.79 km (2:29 / km) +109m 2:22 / km
shoes: Trek Domane 4.3

HRM strap, after several weeks of telling me it had low battery (even after I replaced the battery) refused to work today. Commute in was rushed with big work day ahead.

4 PM

Cycling 42:29 [1] 13.48 km (3:09 / km) +122m 3:01 / km
shoes: Trek Domane 4.3

Got away a little early after last client appointment was a no show. Saw Roscoe, Brucie G and Prong all within about 300m on the bike path. Quite an eventful commute!

Thursday Dec 10, 2015 #

7 AM

swimming 20:00 [1] 0.4 km (50:00 / km)

Cranking out some more laps with Tony at Big Splash.

12 PM

Running warm up/down 10:26 2.21 km (4:44 / km) +5m 4:41 / km
ahr:136 max:145 shoes: LunarRacer3

Jog to Reid Ovals. Have established my parking spot and routine. Jogged the oval part of the warm up with Brad who has a new Garmin 630 which I ogled.

Running intervals 19:00 3.97 km (4:47 / km) +2m 4:47 / km
ahr:157 max:173 shoes: LunarRacer3

Another big group this week. Shorter ints of as the blokes were tapering for tomorrows Beer Mile (!) - session was 10*Half Lappers (about 1min) on 2min cycle. Shorter rep meant pace up a bit and some of the blokes normally behind me have some pace I couldn't match on these shorter efforts. Having said that the same guys changed to doing every 2nd rep or just stopped after about 4 reps! My pace was 3.05-3.15min ks for the 350m or so of each rep. Recoveries spent jogging in the shade beside the ovals.

Running warm up/down 8:20 1.36 km (6:08 / km) +3m 6:04 / km
ahr:136 max:141 shoes: LunarRacer3

10 PM

Stretching & Exercises 10:00 [0]

Wednesday Dec 9, 2015 #

Note
weight:77.2kg

6 PM

Running 20:46 3.62 km (5:44 / km) +92m 5:05 / km
ahr:125 max:146 shoes: BRIGHT Orange Pegasus

Blob round Aranda. Not too blobby as felt pretty ok. The niggle in my right thigh is much better but still there just. Plenty of families and people at Bolt Bar in the warm evening which was great to see.

9 PM

Stretching & Exercises 20:00 [0]

Tuesday Dec 8, 2015 #

8 AM

Cycling hills 1:02:20 23.32 km (2:40 / km) +440m 2:27 / km
ahr:115 max:147 shoes: Trek Domane 4.3

Decided to do a bike hill session for a bit more strength and a session off the feet. 3 * Dairy Farmers hills in the middle of commute to work. Slow but found a rhythm to maintain.

6 PM

Cycling 39:46 13.51 km (2:57 / km) +129m 2:49 / km
ahr:95 max:118 shoes: Trek Domane 4.3

Commute home.

10 PM

Stretching & Exercises 10:00 [0]

Monday Dec 7, 2015 #

10 PM

Stretching & Exercises 25:00 [0]

Life too busy today for even super commuting so just exercises. Went hard at em though. ;)

Sunday Dec 6, 2015 #

6 AM

Running long 2:05:37 22.01 km (5:42 / km) +518m 5:06 / km
ahr:136 max:165 shoes: BRIGHT Orange Pegasus

Long run which had old school feel with LazyDave, RobW, Frogga, Prong, Fatrat and Hoggster making it like an old orienteering blokes pack run. A fair bit of banter and even a bit of a competitiveness at the end leading Hoggster to claim (rightly) it had all the ingredients of the old days.

C • Sorry I missed it 8

Saturday Dec 5, 2015 #

9 AM

Running warm up/down 14:24 2.57 km (5:36 / km) +13m 5:28 / km
ahr:123 max:135 shoes: Nike Lunartempo

Jog down with Frogga to start of hills. Frogga had the singlet on so I knew it was hot.

Running hills 20:49 3.7 km (5:38 / km) +212m 4:23 / km
ahr:158 max:170 shoes: Nike Lunartempo

Andy Famous 5 Hills with Frogga. Felt pretty solid and in control. 4th hill is so long pretty wrecked at the end of it but summoned something for the last short hill. Awesome session. Frogga impressive.

Running warm up/down 17:16 2.92 km (5:55 / km) +15m 5:46 / km
ahr:128 max:140 shoes: Nike Lunartempo

Pretty slow to get going on jog home then saw Brucie Graham at 2B10 so stopped for a chat. Managed to get to newsagent and back for paper though.

9 PM

Stretching & Exercises 25:00 [0]

Friday Dec 4, 2015 #

8 AM

Cycling 30:29 11.81 km (2:35 / km) +112m 2:28 / km
ahr:107 max:132 shoes: Trek Domane 4.3

super commuting

4 PM

Cycling 36:06 12.56 km (2:52 / km) +136m 2:44 / km
ahr:118 max:172 shoes: Trek Domane 4.3

super commuting including up GDE on way home to be as quick as possible and on time for the big ballet concert.

10 PM

Stretching & Exercises 25:00 [0]

Thursday Dec 3, 2015 #

12 PM

Running warm up/down 9:44 2.02 km (4:49 / km) +11m 4:41 / km
ahr:134 max:143 shoes: LunarRacer3

Running intervals 20:06 4.62 km (4:21 / km) +3m 4:20 / km
ahr:157 max:172 shoes: LunarRacer3

7* 2mins (a big lap of Reid Ovals), 1min rest with the boys. Big group today - maybe 15? Paced myself well and times were incredibly consistent - everyone one basically 3min30s k rate. Cut the light pole corner to stay on the tail end of the faster sub group which worked well. Good session as always.

C • Consistent times 2

Running warm up/down 8:08 1.61 km (5:03 / km) +4m 5:00 / km
ahr:139 max:149 shoes: LunarRacer3

Ended up doing a big lap with Peter Z before running back to car as he wanted to talk 6 foot - he got an entry last week.

Wednesday Dec 2, 2015 #

4 PM

Running 31:30 6.4 km (4:55 / km) +49m 4:44 / km
ahr:132 max:161 shoes: BRIGHT Orange Pegasus

Girls rehearsal at Canberra Theatre for this weekends ballet concert so I did a central basin lap as my easy mid week jog. Cant remember last time I ran here but really enjoyed the new Bowen Place underpass - much easier and safer than the old set up. Had a bit of a right hip nerve niggle going on which will have to monitor. No idea why it appeared today - no problems yesterday.

8 PM

Stretching & Exercises 10:00 [0]

Tuesday Dec 1, 2015 #

4 PM

Running intervals 39:18 8.53 km (4:36 / km) +67m 4:26 / km
ahr:144 max:167 shoes: Nike Lunartempo

Continuing my theme of training while A&Z are at activities tonight I had to take the girls to gymnastics with Belinda away. But this was a luxurious 90mins to do an interval session. Stinking hot so decided to do Mona fartlek along path next to LakeG - slightly shorter session and any breeze coming off the lake would be appreciated. Also fairly shady. Felt good and did a solid session. 5.05k for the Mona fartlek.

8 PM

Stretching & Exercises 25:00 [0]

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