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Training Log Archive: acejase

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	Running	25	25:19:00	179.34	(8:28)	288.63	(5:16)	4516
	Stretching & Exercises	15	7:55:00
	Cycling	12	7:03:13	95.59	(4:26)	153.84	(2:45)	1401
	Total	51	40:17:13	274.94		442.47		5917
	[1-5]	41	37:18:20
averages - rhr:44 weight:76.9kg

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Monday Oct 31, 2016 #

9 AM

Cycling 28:23 11.93 km (2:23 / km) +104m 2:17 / km
ahr:102 max:122 shoes: Trek Domane 4.3

ITW. Full of beans on the bike.

7 PM

Cycling 35:28 12.69 km (2:48 / km) +136m 2:39 / km
ahr:104 max:123 shoes: Trek Domane 4.3

Home again. Less beans.

10 PM

Stretching & Exercises 5:00 [0]

Sunday Oct 30, 2016 #

10 AM

Running 37:06 6.59 km (5:38 / km) +55m 5:24 / km
ahr:123 max:142 shoes: Blue Nike Vomero

We went North today planning to run round Lake Durras. But the tide was too far in to get to the other side at the mouth and there were no tracks to be found in the other direction (west along the southern shore). Shep tried to lead us on a track into a "snake infested death zone" as he described it but promptly rolled his ankle so we took that as a sign and headed back out. Found some paths around the back of our camp ground and stumbled across a secret spy tower so if this is the last ever entry on my AP you'll know why.

10 PM

Stretching & Exercises 20:00 [0]

Saturday Oct 29, 2016 #

1 PM

Running long 1:43:57 21.17 km (4:55 / km) +353m 4:32 / km
ahr:142 max:166 shoes: Blue Nike Vomero

Down the Coast, South Durras to be exact, with Jo and Shep. Shep and I ran from camp ground to North Head and back. Got some tips from an old fella as we ran into the NP on a beach to run down too to be able to run along the Coast but that track turned into a swamp so we just stuck to the road (firetrail). Good run at reasonable clip. Felt good.

Friday Oct 28, 2016 #

Note
weight:76.8kg

Thursday Oct 27, 2016 #

12 PM

Running 53:59 11.88 km (4:33 / km) +15m 4:31 / km
ahr:145 max:155 weight:77.3kg shoes: Blue Nike Vomero

Went to Reid Oval ints even though no intention of doing ints. Beautiful spring day and did laps while boys did their ints. Better again from yesterday but still some grief in right calf.

10 PM

Stretching & Exercises 30:00 [0]

crab walks and calf stuff.

Wednesday Oct 26, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77.3kg

Flex n Stretch at Aranda Shops. New floorboards in corridor. First class where warm enough outside that I got sweaty and slippy hands - not good for someone who can barely do downward dog anyway.

4 PM

Running 39:15 6.99 km (5:37 / km) +158m 5:03 / km
ahr:131 max:146 shoes: Blue Nike Vomero

Run over to Pinnacles during ballet. Less hobbly than yesterday but most of the problem associated with right calf, especially going downhill. Stopped for a few stretches. Will be ok just needs a few more days.

9 PM

Stretching & Exercises 25:00 [0]

Calf stretching, massaging and crab walks for glutes.

Tuesday Oct 25, 2016 #

8 AM

Running 1:06:38 10.43 km (6:23 / km) +179m 5:53 / km
ahr:122 max:137 weight:77.5kg shoes: Blue Nike Vomero

Run in to work. Slow and hobbly. Downhills particularly unpleasant.

Monday Oct 24, 2016 #

9 AM

Cycling 31:33 12.75 km (2:28 / km) +87m 2:24 / km
ahr:101 max:124 shoes: Trek Domane 4.3

ITW

6 PM

Cycling 38:03 12.72 km (3:00 / km) +147m 2:50 / km
ahr:98 max:118 weight:77.3kg shoes: Trek Domane 4.3

HFW in some sort of warmth.

Sunday Oct 23, 2016 #

7 AM

Running warm up/down 6:06 0.91 km (6:41 / km) +6m 6:29 / km
ahr:121 max:137 shoes: Salomon Sense Pro Green

Warm up. Really cold for late October and was reluctant to strip down to shorts and a tee.

Running race 1:51:05 22.71 km (4:54 / km) +814m 4:09 / km
ahr:158 max:167 shoes: Salomon Sense Pro Green

Majura Vineyards Two peaks. Except Majura Pines was closed for logging so new route involved going over Mt Majura a 2nd time thus making it a 3 peaks run. Started north along the service road to the road up Majura. Didn't feel that great with legs just not right. Headed up Majura at a reasonable clip with a few guys around me. Got to the top ok and headed down the steep rocky firetrail. Didn't want to hammer too hard on this section as in the past have done that and hurt legs too much. Got caught up a little with a few guys but seemed like an ok pace. Got a cheer from NicPC and family at the saddle and tried to stick with blue t shirt in front of me - I had his measure along flat and uphill bits of this long powerlin section but he'd get away from me on downhill. Had a gel at Ainslie Rd crossing hoping that would help my general feeling of tired sore legs. It did maybe a little bit and I was pretty solid up Mt Ainslie having another gel at the top for good measure.
Lost a bit of rhythm off Ainslie and just felt like I couldn't generate any rhythm or speed along back of Ainslie-the-suburb. Up to saddle below Majura and glanced over my shoulder to see a guy coming (turned out to be two guys). Again was solid up the really steep horrible way up Majura passing lots of one peak runners although blue t-shirt was gone following my gel stop at top of Mt Ainslie.
Was looking forward to run back down road from Majura but the downhill just hurt. Had a 500m section where my R knee hurt a lot but it went away. Highlight was hearing a very big plane coming and then getting a birdseye view of the Singapore Airlines direct flight from Singapore coming in to land at Canberra airport. Big plane (Boeing 777) compared with usual Canberra Airport plane.
After a while heard footsteps and sure enough two guys coming behind me at a rapid rate. I lifted pace to try to hold them off and then go with them but didn't have any extra all day and certainly didn't at this stage of the race. Windy along flat road to the Vineyard Rd and glad to finish. Sore glutes, calves and glad to stop fighting - finished 7th. Bottle of wine handed to me as crossed line was good and plenty of muesli bars and drink. Chat to Gareth Prosser when he'd finished and we had coffee at Watson shops which was ok.
Not sure why I felt ordinary - best bet is not eating many carbs in lead up. Have learnt over past few years how helpful carb loading is for me and didn't do any (in fact didn't eat much yesterday at all). Other thing might be a few sore spots from Flex n Stretch which weren't up for hill running. Well organised race as always by John Harding.

C • and your Third Peak is FREE! 4

Running warm up/down 6:17 0.67 km (9:26 / km) +2m 9:16 / km
ahr:117 max:125 shoes: Blue Nike Vomero

Shuffle.

Saturday Oct 22, 2016 #

5 PM

Running 19:46 3.65 km (5:25 / km) +80m 4:53 / km
ahr:126 max:143 weight:77kg shoes: Blue Nike Vomero

Trot round Aranda. Doing 2 Peaks tomorrow so just rolling legs over.

Friday Oct 21, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:77kg

Flex N stretch. Few strengthening moves a bit harder when having done last class 2 days ago.

Cycling 31:00 11.82 km (2:37 / km) +104m 2:31 / km
ahr:104 max:126 shoes: Trek Domane 4.3

ITW studiously avoiding magpie locations.

5 PM

Cycling 37:14 12.64 km (2:57 / km) +133m 2:48 / km
ahr:102 max:119 shoes: Trek Domane 4.3

HFW

Thursday Oct 20, 2016 #

12 PM

Running warm up/down 19:21 4.1 km (4:43 / km) +6m 4:41 / km
ahr:135 max:148 weight:77kg shoes: Nike FreeRun Distance

Bit early today so longer warm up which was probably good.

Running intervals 18:24 3.87 km (4:45 / km) +2m 4:44 / km
ahr:152 max:171 shoes: Nike FreeRun Distance

Down on numbers today and the usual "leaders" of what to do were not there. Ended up doing a bit of a dogs breakfast session of 3*1lap(600m/2mins), 1/2 lappers. Recovery time was getting across to meet Alan who was doing slightly longer session and running much faster.

Running warm up/down 10:22 1.95 km (5:20 / km) +4m 5:17 / km
ahr:137 max:147 shoes: Nike FreeRun Distance

Cool down talking trades with Alan and Leaney. Alan v excited about Jaeger O'Meara coming to the Hawks. Last week it was tears from him following Sam Mitchell departure. Typical trade week.

Wednesday Oct 19, 2016 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76.7kg

Flex n Stretch in the AM. Tight right hip flexors/glute.

4 PM

Running 43:07 8.53 km (5:03 / km) +135m 4:41 / km
ahr:134 max:144 shoes: Blue Nike Vomero

Bit of a change in family routine with BA changing jobs this week so running while the girls do ballet might get a few more go's again. Last time I ran while they were doing ballet the class was only 45mins but is now an hour. Got out to edge of Pinnacles and back again with a mini loop in Cook. Recovery run so keeping HR below 70% (about 140bpm).

9 PM

Stretching & Exercises 25:00 [0]

A few sore spots so did some foam rolling, massaged calves and areas around right ankle which has been a bit sore.

Tuesday Oct 18, 2016 #

8 AM

Running intervals 54:30 11.98 km (4:33 / km) +97m 4:22 / km
ahr:145 max:168 weight:76.9kg shoes: Nike FreeRun Distance

6*1km on run into work. Weary legs but punched it out. Pace good. Last effort was up Governor Generals Hill which was hard but kept going well.

Monday Oct 17, 2016 #

9 AM

Cycling 34:47 13.67 km (2:33 / km) +97m 2:27 / km
ahr:94 max:119 weight:77.5kg shoes: Trek Domane 4.3

ITW. Got absolutely hammered by a magpie down near Deakin Ovals. Hammered.

6 PM

Cycling 41:56 13.48 km (3:07 / km) +143m 2:57 / km
ahr:95 max:122 shoes: Trek Domane 4.3

Waited till nearly dark to ride home and avoid magpies.

Sunday Oct 16, 2016 #

7 AM

Running long 2:00:20 20.68 km (5:49 / km) +562m 5:07 / km
ahr:133 max:167 weight:77.5kg shoes: Blue Nike Vomero

Long run with the Candyman. Early start to accomodate his family needs. Gossan Hill, Bruce Ridge then up concrete path to Black Mtn tower. Back on the Hoggster express to the Cook saddle where Candyman peeled off home. I went round a circumference track of Mt Painter that G had told me about it before turning off what I thought was a track up to the top. It turned in to just grassy weedy paddock to just kept going till hit main track. Home via Jammo. Plenty of footy chat focussed on trades. I felt a bit weary still (a theme of last few days!) so happy to get home and stop running. No running tomorrow.

Saturday Oct 15, 2016 #

7 AM

Running warm up/down 14:55 3.13 km (4:45 / km)
ahr:134 max:147 shoes: Blue Nike Vomero

Was thinking of doing Gungahlin Parkrun today but the extra half hours sleep was too attractive so ran down to LakeG. PhilO, Josh Torley and squad warming up.

Running race 18:16 5.03 km (3:38 / km) +2m 3:37 / km
ahr:164 max:172 shoes: Nike FreeRun Distance

PhilO, Torley and another from his squad shot off at the start. I was hopeful for a good time although could feel training in the legs. Measured my effort well although 2nd k was a bit slow for lack of focus. Ran near 2 other guys which helped. Finished very strongly.

Running warm up/down 14:00 2.41 km (5:49 / km) +42m 5:20 / km
ahr:128 max:137 shoes: Blue Nike Vomero

Walk chatted with some ACT election dude before starting jog home. Although the chat was also because I didn't want to start running. Tired legs.

10 PM

Stretching & Exercises 5:00 [0]

Friday Oct 14, 2016 #

5 PM

Running 1:05:51 11.01 km (5:59 / km) +208m 5:28 / km
ahr:126 max:141 weight:77kg shoes: Blue Nike Vomero

Recovery run home from work. Felt tad weary from yesterday and really had to drag myself along last few k.

Thursday Oct 13, 2016 #

12 PM

Running warm up/down 17:16 3.48 km (4:58 / km) +3m 4:57 / km
ahr:139 max:151 weight:76kg shoes: Nike FreeRun Distance

Warm up with the boys. Wore my Bulldogs jumper which got a few comments for the positive. Alan was grieving the loss of Sam Mitchell from his Hawks.

Running intervals 21:07 5.09 km (4:09 / km)
ahr:162 max:174 shoes: Nike FreeRun Distance

7 * 2min on, 1min off. Ran well with good turn of speed. Thought I'd had it in rep 5 but pulled through ok. Nice spring day and Reid Oval had dried out reasonably well.

Running warm up/down 11:25 2.05 km (5:34 / km)
ahr:135 max:141 shoes: Nike FreeRun Distance

7 PM

Stretching & Exercises 1:00:00 [1]

Another Stretch N Flex. Some newbies came along and it was good to see I had improved since I was a newbie.

Wednesday Oct 12, 2016 #

8 AM

Running 1:04:44 11.59 km (5:35 / km) +188m 5:10 / km
ahr:132 max:147 weight:76kg shoes: Blue Nike Vomero

Run in to work, HR recovery run. Bumped into Brucie in Arboretum and we ran together for a while - pumped Bulldog talk meant HR didn't stay as low as wanted!

1 PM

Cycling 41:36 13.49 km (3:05 / km) +152m 2:55 / km
ahr:99 max:123 shoes: Trek Domane 4.3

My first real attack of the magpie season with one getting a few helmet taps on me near cotter road. Nearly rode into a pole evading it which was the real danger!

Tuesday Oct 11, 2016 #

9 AM

Cycling 32:18 12.75 km (2:32 / km) +84m 2:27 / km
ahr:99 max:125 shoes: Nike LunartempoV2

RITW. Accidentally scared some woman. As is often the case when I go in after school drop off there where walking retirees scattered in 2s and 3s all along the bike path. A group of 3 were slotted in on LHS of bike path but as I got close to passing (Very close) one of them moved over into the RHS of the bike path. I whizzed past close by (OK very close) and possibly induced heart failure (her not me). Ah well - that'll learn her.

C • Bells 13

6 PM

Running intervals 57:27 11.62 km (4:57 / km) +172m 4:36 / km
ahr:137 max:164 weight:76.5kg shoes: Nike LunartempoV2

6*800m on 4min cycle on way home. Slightly shorter than usual 1k sets just to do something different. Felt pretty good and seemed to go along snappily.

Monday Oct 10, 2016 #

9 AM

Cycling 30:39 12.61 km (2:26 / km) +84m 2:21 / km
ahr:102 max:124 weight:77.3kg shoes: Trek Domane 4.3

Back on the bike and in to work. Wore spring gear with added warmth and no magpie swoops!

6 PM

Cycling 40:16 [1] 13.29 km (3:02 / km) +130m 2:53 / km
shoes: Trek Domane 4.3

And wished I had my winter gear for ride home. Freezing.

9 PM

Stretching & Exercises 15:00 [0]

Sunday Oct 9, 2016 #

7 AM

Running long 2:09:24 22.76 km (5:41 / km) +563m 5:04 / km
ahr:131 max:158 weight:77.5kg shoes: Blue Nike Vomero

Patchwork, social sort of long run. Ran over to Majura with Candyman for company until half way through Lyneham. Got to Majura and met up with Chris "Change of Circumstance" Helliwell, GM and the legendary blast from the past Gareth Prosser. We headed up Majura, lingered longer in Majura pines and then did tricky track only up Ainslie. Great stories from Devil's euro adventures and I may have talked a little about the Bulldogs Premiership. Went to Gareth's local 'The Knox' at Watson shops where we were also joined by MaryMac. Good table and service, coffee reasonable and the sleeper bacon and egg roll very good. Didn't get a gratis second coffee which is unusual for me in Watson.

9 PM

Stretching & Exercises 20:00 [0]

Saturday Oct 8, 2016 #

7 AM

Running 18:19 4.0 km (4:35 / km) +8m 4:32 / km
ahr:136 max:149 weight:76.8kg shoes: Nike LunartempoV2

Run down to volunteer at Parkrun. Was a marshall on Didhams close so saw Marty, GM in full flight.

Running 19:27 3.86 km (5:02 / km) +51m 4:44 / km
ahr:130 max:143 shoes: Nike LunartempoV2

Run back home. Well actually not home finished at 2B10 and got beans and a take away.

Friday Oct 7, 2016 #

Note
weight:76.3kg

5 PM

Running 44:02 8.37 km (5:16 / km) +63m 5:04 / km
ahr:128 max:141 shoes: Blue Nike Vomero

Run into town after work. HR recovery run. Seem to be moving a bit faster while still 70% HR max. Doing what the book said would happen!

Thursday Oct 6, 2016 #

6 AM

Running intervals 46:04 9.37 km (4:55 / km) +65m 4:45 / km
ahr:133 max:160 rhr:44 weight:76.4kg shoes: Nike LunartempoV2

Home with kids for school holidays today so did Mona Fartlek solo at 6am. Felt pretty tired (sleepy) and legs a bit sore from last nights foam rolling. But pace ok and pushed it out. Couldn't get HR up as high as normal which i think to do with early AM.

7 PM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Not been for a week or so. Think I tweeked something. Hopefully ok. Felt better afters.

Wednesday Oct 5, 2016 #

Note
weight:76kg

C • Will the dogs go bark to bark next year? 3

4 PM

Running 39:06 7.69 km (5:05 / km) +53m 4:55 / km
ahr:133 max:143 shoes: Nike LunartempoV2

Recovery run from work. Meant to be at lunchtime but didn't get out till 4. Bumped into Sam on lake foreshore. Think pace is quicker now while still sticking to sub 70% HR max. Certainly didn't have to walk to keep HR down.

10 PM

Stretching & Exercises 25:00 [0]

Tuesday Oct 4, 2016 #

8 AM

Running 1:01:50 10.72 km (5:46 / km) +178m 5:20 / km
ahr:131 max:144 weight:76.4kg shoes: Salomon Sense Pro Green

Run into work with large backpack, including laptop. Felt pretty good legs wise. Did the 70% HR thing again and seemed a bit easier to stay below 70% - not sure whether this is because I'm fresh with not much running over last week or legs are adapting as supposedly they do with this training idea.

C • Storm report 2

6 PM

Running warm up/down 2:19 [2] 0.42 km (5:29 / km) +4m 5:15 / km
shoes: Salomon Sense Pro Green

Running 56:31 10.25 km (5:31 / km) +225m 4:58 / km
ahr:143 max:172 shoes: Salomon Sense Pro Green

Run home including a 20min threshold surge. Was terrible weather with wind and rain and water lying on ground everywhere so i made it a bit of a XC run going along the grass, through some little bits of terrain and up into Arboretum. Plenty of bike path sections too though. Coming off Aranda Hill I randomly decided to run onto Aranda Ovals and came across a whole corner of trees down - big well established trees, some across the road. Bit sad to see them go although glad none at our place went.

Monday Oct 3, 2016 #

10 PM

Stretching & Exercises 5:00 [0]

Long drive home with cranky children. Got 5mins glute exercises in at end of day.

Sunday Oct 2, 2016 #

4 PM

Running 1:07:27 12.15 km (5:33 / km) +144m 5:15 / km
ahr:136 max:154 shoes: Blue Nike Vomero

Spent fair portion of the day out at Whitten Oval. So many Bulldogs supporters there it was huge. Went for a run in dreamland really round Eltham, Montmorency and some of my old haunts.

Saturday Oct 1, 2016 #

9 AM

Running warm up/down 9:34 1.83 km (5:13 / km) +9m 5:06 / km
ahr:123 max:135 shoes: Nike LunartempoV2

Decided I was better enough for intervals but not Parkrun. Was gonna do some down the athletics track near Mum and Dads but there was a meet on.

Running intervals 20:24 4.39 km (4:39 / km) +24m 4:31 / km
ahr:148 max:162 shoes: Nike LunartempoV2

10*1min on 1min off. Felt a bit blah but was ok. Paths were all slippery concrete wet underneath the Nikes so pace was a bit down. Ran in Bulldogs jumper so got a few Go Dogs.

Running 9:19 1.31 km (7:08 / km) +49m 6:00 / km
ahr:125 max:137 shoes: Nike LunartempoV2

Back up the hill to Mum&Dads.

2 PM

Note

Spent the afternoon at the footy. Dogs won the Premiership.
Hang on, Ill just write that again DOGS WON THE PREMIERSHIP.
As all of you know I am mad keen Bulldogs, as is my whole family. I'd like to say I'd dreamed of this day but to be honest I think I never considered it a possibility so dreaming of it never entered my mind. I had a seat for the game and sat with Mum & Dad. Spent pre game wandering round with Sandra Tarr and catching up with Swannies Nic, Gareth, Undy and Neil Prosser. Post game was a daze but great to get home to rest of family who had been watching game at my sisters place.

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