Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 31 days ending May 31, 2017:

	activity	#	time	miles		km		+m
	Running	22	22:49:26	175.68	(7:48)	282.73	(4:51)	2701
	Stretching & Exercises	20	8:25:00
	Cycling	8	5:00:16	65.57	(4:35)	105.52	(2:51)	951
	Orienteering	2	1:11:49	6.78	(10:35)	10.92	(6:35)	219
	Total	52	37:26:31	248.04		399.17		3870
	[1-5]	37	33:59:57
averages - weight:77.6kg

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Wednesday May 31, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Back to more strength after last two weeks of rolling. Downward dog semi agony.

9 AM

Running 56:47 10.66 km (5:19 / km) +174m 4:55 / km
ahr:135 max:148 shoes: Pegasus32 BlackWhite

Run into work. Still really cold and started wearing full winter kit. Legs on road to recovery.

Tuesday May 30, 2017 #

3 PM

Running 44:02 7.64 km (5:46 / km) +165m 5:12 / km
ahr:129 max:144 weight:77.8kg shoes: Pegasus32 BlackWhite

Plod round the Pinnacles while the girls did ballet. Cold. Legs ok just only up to a plod.

Monday May 29, 2017 #

6 PM

Running 27:23 4.57 km (6:00 / km) +74m 5:33 / km
ahr:120 max:135 weight:77.7kg shoes: Pegasus32 BlackWhite

Cold dark and slow plod. I actually felt pretty ok but moving pretty slow and HR said I was working pretty hard to move pretty slow so a few days recovery ahead. Did I mention it was really cold?

10 PM

Stretching & Exercises 15:00 [0]

Sunday May 28, 2017 #

7 AM

Running warm up/down 20:22 4.05 km (5:01 / km) +15m 4:56 / km
ahr:138 max:149 shoes: Pegasus32 BlackWhite

Nice and early arrival with Rossco. Ran up along course and back and once got going it didn't seem that cold. Wind was biting and strong though.

Running 1:21:27 21.06 km (3:52 / km) +146m 3:44 / km
ahr:168 max:174 shoes: Lunar Racer3.2 Yellow

YMCA Half Marathon. Started on front line and plenty of room to run. Fairly quickly got into a good group - Dan from Parkrun (17mins 5k), Andrew Leigh, Hannah Walmsley, British girl and Jeff although he dropped off quickly. Had planned to go at around 3min50s and knew this group was going a bit quicker but felt it was worth it to go in group. Almost felt like one of those groups you see on tv in marathons!
Through Weston Park and group started to break up. Dan and Andrew pushed on and I wasn't prepared to go that quick. Hannah went ahead of me a bit but I pulled up behind her when we headed into a windy section as figured it was better to have a wind break. British girl mustve dropped off while I was trying to keep Hannah in reach.
Ran behind Hannah from here through Governor Generals drive. Was just really hanging on but my breathing was pretty comfortable whereas Hannah was blowing like a steam train (slight exaggeration) so I thought she might start to struggle at some point.
I rolled down the hill from Governor Generals and pulled alongside Hannah and even in front as she wasn't so quick on the down. Once in front thought I should do a turn into the wind and she tucked in behind me. Through scrivener Dam and up the hill on the other side and Hannah dropped off a bit. Dan and Andrew were a fair way ahead but still occasionally in sight so decided to focus on them. Also knew there was a couple of slower sections of the course ahead so tried to focus on pushing through them. Hannah was dropping back.
Tried to hold it together for a while as early speed was meaning I was tightening up a bit now. Also the long 'hill' out of Black Mountain Peninsula was a drag. Dan and Andrew out of sight by now except for occasional long distance glimpse. I could see a guy, who turned out to be Simeon, coming backwards but still a long way ahead.
I aimed to get to 18k and then 'kick down' as I did in the 10miler a few weeks ago. I did that but my 'kick down' just meant I kept the same pace I had been running from about 13k (haha) - 3min54s ks. Had enough in the tank to sprint the chute though and pleased to get a PB by 10s or so. Think with a bit of training focus and on a different course/less windy day I might be able to go under 80.

C • A First place and big money 2

Running warm up/down 12:44 2.05 km (6:13 / km) +6m 6:08 / km
ahr:133 max:139 shoes: Pegasus32 BlackWhite

Cool down spectating and particularly watching out for Rosscoe to finish. Nearly missed him as he went faster than expected. Good to have squeezed out 2 slow kms as a warm down.
Little did I know highlight of race was still to come. Waited for presos to get a medal for winning my old mans age class. At the presos they called out different categories (e.g. if it was your first half marathon, your birthday etc) to come and get a lucky dip prize. One was if you got a PB today so I came out and drew out a voucher for $200 Mizuno shoes from Runners Shop! Woohoo. Rosscoe won a $50 Runners shop voucher too so happy drive home.

Saturday May 27, 2017 #

8 AM

Running 18:26 3.6 km (5:07 / km) +79m 4:37 / km
ahr:138 max:156 shoes: Pegasus32 BlackWhite

Usual pre race aranda loop. Had been awake half the night with sinus icky and running was not so hot - not much energy. Hopefully ok for tomorrow but best description for this jog was "Ugh".

11 AM

Orienteering 16:22 1.83 km (8:56 / km) +50m 7:52 / km
ahr:113 max:141 shoes: Pegasus32 BlackWhite

Following Zoe round Blue course at Bruce Ridge. Fun. She's getting the hang of it.

Friday May 26, 2017 #

Note
weight:77.3kg

Thursday May 25, 2017 #

12 PM

Running 41:53 8.76 km (4:47 / km) +2m 4:47 / km
ahr:133 max:142 weight:78.2kg shoes: Pegasus32 BlackWhite

Sinus ughness still present so decided to jog laps at Reid rather than the session. No Marty and Sam did UTA 50 last weekend so pace very relaxed. Cold today even at lunchtime.

Wednesday May 24, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. Leader Shiree and another did UTA 50 last weekend so it was all UTA talk this morning. ALJ and I got super credits for knowing Hanny.

8 AM

Running intervals 51:55 11.59 km (4:29 / km) +87m 4:19 / km
ahr:145 max:167 shoes: Nike Zoom Elite 9 Green

Ugh. Zoe's cold in my sinuses and feeling icky. Following the rule if its above your shoulders its ok to run I decided to do session anyway. Did 20mins at 3min50, proposed half pace, along half course round Black Mtn Peninsula. Had trouble keeping pace which I am hoping is because of the ugh-ness. Caught bus from National Library to work.

Tuesday May 23, 2017 #

Note

My running time got squashed today so decided rest day. Running half this weekend assuming I hold off Zoe's cold.

9 PM

Stretching & Exercises 10:00 [0]

Monday May 22, 2017 #

9 AM

Cycling 32:57 12.8 km (2:34 / km) +90m 2:29 / km
ahr:102 max:124 weight:77.2kg shoes: Trek Domane 4.3

Colder ride in to work. Holding off on winter riding jacket but it won't be long now. Apart from anything will be easier to put on than the 15 "Spring" layers I currently put on.

7 PM

Cycling 38:40 [3] 12.84 km (3:01 / km) +130m 2:52 / km
shoes: Trek Domane 4.3

Home from work. Needed more layers.

10 PM

Stretching & Exercises 15:00 [0]

Sunday May 21, 2017 #

10 AM

Running long 1:40:18 22.37 km (4:29 / km) +87m 4:24 / km
ahr:145 max:157 weight:77.3kg shoes: Pegasus32 BlackWhite

Only time for me to run today was while girls were at a party at iPlay in Belconnen Westfield. Ran from carpark down to LakeG and did clockwise laps of Lake G (3) before back up hill. Got progressively faster each lap without planning that too much. Michael Chapman, who I only vaguely know and runs a fair bit faster than me, was lapping anti-clockwise so we waved to each other twice a lap. Nice autumn day.

10 PM

Stretching & Exercises 10:00 [0]

Saturday May 20, 2017 #

11 AM

Orienteering warm up/down 22:29 2.55 km (8:49 / km) +58m 7:55 / km
ahr:111 max:147 weight:77.6kg shoes: Saucony Peregrine6

Warm up consisted of following kids round Blue course and going for a faster longer bit looking for Zoe and her friend Astrid who'd gone off course. All good.

Orienteering race 31:25 6.31 km (4:59 / km) +111m 4:34 / km
ahr:164 max:171 shoes: Saucony Peregrine6

Saturday event at Campbell park. Cant remember when my last orienteering race was. Had talked myself up with Marty last weekend so that seemed to motivate me. Lost a bit of time on longer legs when running too much and not enough keeping on straight line. Enjoyable.

Orienteering warm up/down 1:33 0.22 km (6:59 / km)
ahr:123 max:134 shoes: Saucony Peregrine6

Another parent who I don't know so well had looked after the kids while I ran so I figured inappropriate to make him wait another 10mins while I did a proper warm down. So this was as good as it got.

Friday May 19, 2017 #

10 PM

Stretching & Exercises 15:00 [0]

Thursday May 18, 2017 #

12 PM

Running warm up/down 20:12 4.37 km (4:37 / km) +4m 4:36 / km
ahr:136 max:148 weight:77.4kg shoes: Nike Zoom Elite 9 Green

Warm up with Sam. Sam only doing warm up as he is running UTA50 this weekend.

Running intervals 25:02 5.61 km (4:28 / km) +3m 4:27 / km
ahr:158 max:172 shoes: Nike Zoom Elite 9 Green

Tough session. 5 * (2min, 1min) on with 1min rest between each. Not many there so dragged along after Jake with PJ on my heels (except for the last effort when he was way in front). No zing today and real effort required to keep going - no free kms today as Marty would say. Good session.

Running warm up/down 12:18 2.51 km (4:54 / km) +3m 4:52 / km
ahr:142 max:148 shoes: Nike Zoom Elite 9 Green

10 PM

Stretching & Exercises 10:00 [0]

Wednesday May 17, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n stretch with ALJ elevating to regular status. Different to normal today with lots of rolling. Instructor doing UTA 50 so i think session planned to suit her!

9 AM

Running 55:52 10.71 km (5:13 / km) +175m 4:49 / km
ahr:135 max:148 shoes: Pegasus32 BlackWhite

Run in to work. Legs bit stiff from yesterdays session. Trundled along ok though. Cold.

Tuesday May 16, 2017 #

3 PM

Running intervals 57:14 12.46 km (4:36 / km) +80m 4:27 / km
ahr:144 max:169 weight:77.8kg shoes: Nike Zoom Elite 9 Green

654321 with Bazorak style goals of increasing speed. Ran from ballet and as we were a little early I had enough time not to start 6min effort until down at Lake G. Legs a little heavy and not as much speed as this session a fortnight ago but still pretty good.

Monday May 15, 2017 #

9 AM

Cycling 36:30 14.1 km (2:35 / km) +102m 2:30 / km
ahr:100 max:124 weight:77.8kg shoes: Trek Domane 4.3

ITW

7 PM

Cycling 41:53 13.41 km (3:07 / km) +145m 2:58 / km
ahr:96 max:117 shoes: Trek Domane 4.3

Winter gear required! HFW.

10 PM

Stretching & Exercises 15:00 [0]

Sunday May 14, 2017 #

7 AM

Running long 1:55:02 23.35 km (4:56 / km) +404m 4:32 / km
ahr:139 max:156 weight:77.8kg shoes: Pegasus32 BlackWhite

Long run looping round Black Mtn and then looping round pinnacles. First hour was with Marty and Rob who had already been going for 40mins, our start times varied to meet our varied Mothers Day commitments. Pace was fairly snappy (well felt it to me). After dropping Rob and Marty at their houses I did a loop round Pinnacles which also included some double backs when bumped into Kathie and Al and then later Stacey. Nice mild morning on tired legs.

10 PM

Stretching & Exercises 15:00 [0]

Saturday May 13, 2017 #

7 AM

Running warm up/down 21:06 3.81 km (5:33 / km) +3m 5:32 / km
ahr:129 max:149 shoes: Nike Zoom Elite 9 Green

Warm up run with BA down to park run. Few run throughs with Jimbo Minto once I got there.

Running race 18:05 5.03 km (3:36 / km) +3m 3:35 / km
ahr:169 max:175 shoes: Nike Zoom Elite 9 Green

LakeG Parkrun PB of 18.04! Still annoyed not under 18 but pleased with a PB for a race I've done over 50 times. Good conditions and some good runners there with Sam and Jimbo leading us off. I was around Jack from ANU and white cap guy. A very quick first k of 3.28 (includes a hill) and not sure if I'd blow up. Slipped a bit on the U turn in the 2nd k and nearly wiped out white cap guy. Feeling it in the 3rd k but found a bit on Didhams Close. Passed Jack on Didhams never having beaten him before and tried to drag as much speed out of myself as possible in the last k including a sprint finish. First reaction was annoyed at not breaking 18 but pleased after that.

Running warm up/down 29:04 5.25 km (5:32 / km) +47m 5:18 / km
ahr:136 max:151 shoes: Nike Zoom Elite 9 Green

Started running home with BA but after 750m realised I'd left my gloves at the start. Back to get them and an effort to catch her back up. Warm down also included bread from jammo and newspaper.

5 PM

Running 35:39 6.42 km (5:33 / km) +62m 5:18 / km
ahr:121 max:133 shoes: Pegasus32 BlackWhite

Funny run. Was going to run round Aranda Snow gums looking at map for event I'm setting. But got sidetracked to the tip and by the time that was done it was dark. However I'd set myself for a run, even though it wasn't necessary, so felt compelled to do it. Listened to footy running the UC loop, although cut back a little early.

10 PM

Stretching & Exercises 15:00 [0]

Thursday May 11, 2017 #

11 AM

Running intervals 38:37 8.09 km (4:46 / km) +23m 4:42 / km
ahr:142 max:167 weight:77.2kg shoes: Nike Zoom Elite 9 Green

Couldtn do Reid Intervals today so did 10*1min on and off solo round Aranda Ovals. Why is it harder to generate speed on your own? Actually I know the answer - its all psychological and I was evidence of this today. Heel felt good though - exercises Cathy gave me working a treat. Short warm up and down due to time constraints.

Wednesday May 10, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch with ALJ making a second appearance and LazyDave his debut! A real gang. Unfortunately I couldn't join the gang for coffee afters but nice to have a brief chat.

9 AM

Running 1:08:44 12.57 km (5:28 / km) +240m 5:00 / km
ahr:133 max:151 shoes: Dark Blue Nike Vomero 11

Into work and went via the Arboretum and Zoo to get a little more distance. Wasn't that pumped to do the extra but glad I did with beautiful autumn views of the lake and Canberra's autumn trees.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday May 9, 2017 #

7 PM

Running 36:00 7.01 km (5:08 / km) +63m 4:55 / km
ahr:133 max:143 weight:77.8kg shoes: Dark Blue Nike Vomero 11

After both my daughters had emotional explosions this afternoon there were consequences - including me not being able to run during ballet. Managed to drag myself out at 7.45pm when BA got home but didn't have even close to motivation enough to do the planned for intervals. Instead strolled round my UC loop in the dark and cold. Felt better for it - a classic mental health run.

9 PM

Stretching & Exercises 30:00 [0]

Monday May 8, 2017 #

9 AM

Cycling 34:26 13.52 km (2:33 / km) +98m 2:28 / km
ahr:107 max:127 weight:78kg shoes: Trek Domane 4.3

ITW. gonna have to get winter gear out.

6 PM

Cycling 41:47 13.52 km (3:05 / km) +153m 2:55 / km
ahr:92 max:116 shoes: Trek Domane 4.3

HFW

9 PM

Stretching & Exercises 10:00 [0]

Sunday May 7, 2017 #

8 AM

Running 59:44 12.01 km (4:58 / km) +63m 4:51 / km
ahr:134 max:143 weight:77.6kg shoes: Dark Blue Nike Vomero 11

Run down to Lake G and round lake. Nice day. Bit stiff and sore but nothing worse than what would expect.

9 PM

Stretching & Exercises 10:00 [0]

Saturday May 6, 2017 #

6 AM

Running warm up/down 27:32 5.17 km (5:19 / km) +59m 5:02 / km
ahr:130 max:145 shoes: Dark Blue Nike Vomero 11

Girls needed car this morning for Map Mates which starts (Saturday morning O coaching program) so I decided to make a long run out of it and run down to start of race. Just took it easy. Heel a bit niggly - presumably from seeing Physio on Thursday.

Running race 1:02:41 16.09 km (3:54 / km) +149m 3:43 / km
ahr:161 max:172 shoes: Nike Zoom Elite 9 Green

YCRC 10Miler round West Basin. Hadn't eased off training and didn't want to wipe out next week with recovery but still wanted to do race. So race strategy was steady and try to kick down at end - maybe last few k from Barrenjoey Drive. Started a little rushed as still getting sorted from run down when called to the line. 4 guys cleared out fairly quickly at front and I was on own with Jeff and PJ a bit behind. By Hospital Hill I thought I was going a little slow and green singlet was 100m ahead so decided to up it a little and consider catching green singlet. Feeling pretty ok but legs hardly fresh.
Through Yarralumla felt I was gaining a little on green singlet and that I would get him at some point. Steadily gained a few secs per k and caught him on downhill from Dunrossil Dve. Tried to not go too quick after passing him, as happens sometimes, but had been using him so much for pace was hard to settle. He got a cheer from the Bilbys bunch that passed us on Scrivener Dam and sped up coming back level and leading me up the hill from Scrivener.
I upped my pace to keep with him and decided to kick down from the cork oaks at the top of the rise to try to drop him even though it was maybe a k earlier than planned. Felt good and was surprised at having another gear and left him pretty quickly. Tried to keep 3min40ks till end and, while legs were tired, it was pretty comfortable. Time pretty good given way I ran it and training in general.

C • green singlet 1

Running warm up/down 33:04 5.59 km (5:55 / km) +121m 5:21 / km
ahr:134 max:144 shoes: Dark Blue Nike Vomero 11

Slow run back up hill to Aranda from Black Mtn peninsula. Legs tired but not problems. Good morning.

Running 33:04 5.59 km (5:55 / km) +121m 5:21 / km
ahr:134 max:144

Friday May 5, 2017 #

Note
weight:77.1kg

Thursday May 4, 2017 #

12 PM

Running warm up/down 22:54 5.11 km (4:29 / km) +6m 4:28 / km
ahr:137 max:147 shoes: Nike Zoom Elite 9 Green

Warm up with Sam. He's still got me doing 5k warm ups. Fortunately he is doing UTA 50k in a few weeks so will ease off the mileage shortly.

Running intervals 20:04 4.15 km (4:50 / km)
ahr:156 max:174 weight:77.8kg shoes: Nike Zoom Elite 9 Green

10 * 1min on 1min off with Sam and PJ. Could feel Tuesdays session today but kept focus on speed and pace was good. PJ smashed us on last one as per usual.

Running warm up/down 14:33 3.09 km (4:42 / km) +4m 4:41 / km
ahr:146 max:150 shoes: Nike Zoom Elite 9 Green

Marty just turned up for the warm down and then complained we were running to slow when he hadn't done the session! There should be a law against that.

Wednesday May 3, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. ALJ turned up to give it a go which was good for a chat. Bloody cold this morning.

9 AM

Running 55:28 10.73 km (5:10 / km) +170m 4:47 / km
ahr:135 max:148 shoes: Dark Blue Nike Vomero 11

Run into work. Seemed to go along ok after yesterdays session. Cold - first wearing of full length running tights for the winter.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday May 2, 2017 #

4 PM

Running intervals 52:10 11.68 km (4:28 / km) +65m 4:21 / km
ahr:146 max:169 weight:77.8kg shoes: Nike Zoom Elite 9 Green

Run from Cook Ballet Centre down to LakeG and along Western edge and back. Did Brucie's adjusted 654321 session running to set pace using watch:
Warm up
6mins @3.48min ks
90s rest
5mins @3.46
90s rest
4mins@3min43
90s rest
3mins@3min38
60s rest
2mins@3.27
60srest
1min @3min13
1min rest
cool down
Good session and seemed to have pace pretty under control. Last two were meant to be a bit slower but just went for it a bit more.

10 PM

Stretching & Exercises 15:00 [0]

Monday May 1, 2017 #

9 AM

Cycling 34:44 12.61 km (2:45 / km) +88m 2:40 / km
ahr:97 max:117 weight:77.8kg shoes: Trek Domane 4.3

Change in some things at work might mean Monday is only riding day for immediate future. Enjoyed ride today.

7 PM

Cycling 39:19 12.72 km (3:05 / km) +146m 2:55 / km
ahr:94 max:113 shoes: Trek Domane 4.3

HFW. Dark.

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