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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Running25 22:59:42 181.41(7:36) 291.95(4:44) 3303
  Cycling7 4:55:33 69.96(4:13) 112.58(2:38) 1081
  Stretching & Exercises7 2:15:00
  swimming1 30:00
  Total40 30:40:15 251.36 404.53 4384
  [1-5]34 28:54:50
averages - weight:76.1kg

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Sunday Dec 31, 2017 #

Note
(sick)

Bugger sick. Sinus infection? Went for half hour walk. Not worthy of trog.

Saturday Dec 30, 2017 #

7 AM

Running warm up/down 9:35 intensity: (1:10 @1) + (5:15 @2) + (3:10 @3) 1.97 km (4:52 / km) +12m 4:43 / km
ahr:126 max:145 shoes: Lunar Racer3.2 Yellow

Castlemaine Parkrun with whole family heading over from Daylesford. Felt terrible in warm up with sore quads from Ride and a bit virusy- some sort of sinus thing.

Running race 18:13 intensity: (8 @1) + (15 @2) + (45 @3) + (17:05 @4) 4.91 km (3:43 / km) +28m 3:37 / km
ahr:163 max:169 shoes: Lunar Racer3.2 Yellow

Castlemaine Park Run. 3 laps of botanic gardens. A couple of guys set out ahead of me but looked like they were running above themselves and I passed them 200m mark. Felt ordinary like in the warm up, working way too hard for pace I was going. despite terrible feeling I finished first lap in 5.50 suggesting chance of sub 18 however next km was very slow. Kept pushing for remainder of race but the pace I was getting for my effort was poor. Pity wasn’t feeling good as course definitely short -could’ve been 17.45 for me on good day. Might have to come back another time.
C • damn! 2

Running warm up/down 12:45 intensity: (8 @1) + (12:37 @2) 1.92 km (6:38 / km) +8m 6:30 / km
ahr:122 max:128 shoes: Lunar Racer3.2 Yellow

Cool down lap with Aand Z who were doing park run too. They ran well and A’s first park run finish. Both beat my dad!

Friday Dec 29, 2017 #

7 AM

Cycling 1:17:46 intensity: (28:53 @1) + (48:08 @2) + (45 @3) 31.93 km (2:26 / km) +345m 2:19 / km
ahr:113 max:137 shoes: Trek Domane 4.3

New road bike shoes for Christmas so tested them out by rolling out to lyonville and back fromDaylesford. Hadn’t been for a non commute Ride possibly all year. New shoes were great - much improved on previous 10 year old shoes. Remembered the key element of riding - coffee and toast at Larder In Daylesford at the end.

Thursday Dec 28, 2017 #

5 PM

Running 46:40 intensity: (2 @0) + (5:25 @1) + (12:46 @2) + (28:27 @3) 9.01 km (5:11 / km) +207m 4:39 / km
ahr:132 max:151 shoes: Nike Pegasus Rainbow

Up to Daylesford and tired legs. Few laps of lake Daylesford then back up Wombat Hill.
10 PM

Stretching & Exercises 15:00 [0]

Wednesday Dec 27, 2017 #

3 PM

Running long 1:23:57 intensity: (59 @1) + (4:34 @2) + (1:03:04 @3) + (15:20 @4) 17.13 km (4:54 / km) +184m 4:39 / km
ahr:148 max:168 shoes: Nike Pegasus Rainbow

My running slot unfortunately turned out to be mid afternoon on 34 degree day. Did the plenty river - Yarra - westerfolds loop winding back the speed to slow and stopping at every tap. Was ready to finish by the end.

Tuesday Dec 26, 2017 #

11 AM

Running intervals 49:15 intensity: (15 @0) + (1:26 @1) + (9:34 @2) + (20:39 @3) + (17:21 @4) 11.02 km (4:28 / km) +62m 4:21 / km
ahr:145 max:167 shoes: Nike Zoom Elite 9 Green

Bit unsure what to do - not done anything hard since tour de ridges but a bit weary from 30k on Sunday. So decided to do inbetween session of Mona Fartlek. Was reasonably warm and hard work but punched it out. Ran in lane 6 at wilanda park aths track and managed 5.2k. A reasonable return.
5 PM

swimming 30:00 [1]

500m at Greensborough pool while dad did his gym. Somewhat weirdly felt ok. Evenmaybe enjoyed it?

Monday Dec 25, 2017 #

8 AM

Running 30:01 intensity: (53 @1) + (12:17 @2) + (10:22 @3) + (6:29 @4) 6.15 km (4:53 / km) +76m 4:36 / km
ahr:139 max:169

Blobby Christmas Day recovery run from parents. Left heel a bit sore. Need to stretch. Or at least find correct stretch. Merry Christmas Attackpoint!
C • Your regular reader 3
10 PM

Stretching & Exercises 30:00 [0]

Sunday Dec 24, 2017 #

7 AM

Running long 2:30:22 intensity: (2:41 @1) + (20:05 @2) + (1:44:54 @3) + (16:34 @4) + (6:08 @5) 33.15 km (4:32 / km) +271m 4:21 / km
ahr:144 max:177 shoes: Nike Pegasus Rainbow

Long run from parents. Started out w BA for a km towards Eltham. Then hit the old trails - lower eltham Park, wesrerfolds, banyule and eventually looking for Emily’s dads old place which I couldn’t find. Felt pretty good after poor sleep last night. Good pace.

Thursday Dec 21, 2017 #

12 PM

Running 49:39 [3] 11.11 km (4:28 / km) +106m 4:16 / km
shoes: Mizuno Sayonara 3

Crazy work day so didn’t get to Reid. Questionable whether anyone there anyway. Marty was doing O training in parliament triangle but I didn’t know where so did ran from work over APH and loop Round triangle seeing if saw them. Didn’t but had good steady to tempo run.

Wednesday Dec 20, 2017 #

8 AM

Running 1:00:20 intensity: (15 @1) + (3:15 @2) + (56:38 @3) + (12 @4) 13.01 km (4:38 / km) +127m 4:25 / km
ahr:146 max:157 shoes: Nike Pegasus Rainbow

Run into work a bit earlier than usual due to BA home with kids. Felt pretty good in recovery although right calf still a tight.

Tuesday Dec 19, 2017 #

1 PM

Running 38:28 intensity: (23 @1) + (9:49 @2) + (28:16 @3) 8.01 km (4:48 / km) +46m 4:40 / km
ahr:138 max:150 weight:76.9kg shoes: Nike Pegasus Rainbow

Lunchtime run which was thankfully less hot than predicted due to some well timed cloud cover. Thought I'd feel pretty good but right calf pretty tight. Got better as run went on. Listened to podcast 'Inside Running' including interview with Shaun Creighton. Some serious runners those blokes with some interesting insights.

Monday Dec 18, 2017 #

8 AM

Cycling 41:10 intensity: (24:13 @1) + (16:56 @2) + (1 @3) 15.34 km (2:41 / km) +109m 2:35 / km
ahr:107 max:127 weight:77kg shoes: Trek Domane 4.3

Ride in to work including sneaky coffee at M (?) and Grout in New Acton. Was good coffee. Legs feeling ok for day after trail race.
7 PM

Cycling 35:16 intensity: (18:42 @1) + (16:29 @2) + (5 @3) 13.05 km (2:42 / km) +147m 2:34 / km
ahr:108 max:127 shoes: Trek Domane 4.3

Hot and legs feeling less ok!
9 PM

Stretching & Exercises 15:00 [0]

Rolling on calves painful.

Sunday Dec 17, 2017 #

6 AM

Running warm up/down 11:00 intensity: (1 @0) + (55 @1) + (2:25 @2) + (7:39 @3) 2.35 km (4:41 / km) +31m 4:23 / km
ahr:135 max:150 shoes: Peregrine7

Nice and early to Tour de Ridges so got to do warm up which was good for such an early start race.

Running race 1:36:39 intensity: (10 @1) + (17 @2) + (4:01 @3) + (1:32:11 @4) 21.16 km (4:34 / km) +590m 4:00 / km
ahr:160 max:171 shoes: Peregrine7

Tour de Ridges. Previous best 99mins 2 years ago. Started out pretty well with Craney and two others. Alan headed off out the front in another league. One dropped back and Craney and Hawaii Hat Guy (HHG) had my measure up Farrer Ridge so I started to pace my own race.
Mt Wanniassa very steep so just took it steady not too far behind HHG. Unfortunately at top one of the lenses in my sunnies popped out onto ground. Stopped and found it, got going again but then happened again about 400m later on the descent. This time couldn't find it, got passed by a guy and had just decided to forget about it when spotted it. Annoying. Guesstimate lost 30s although felt longer! HHG long gone.
Regained guy who passed me and cruised past him. Was a bit annoyed though at having lost time and certainly lost rhythm and some motivation. Decided to have a gel across relative flatlands to Isaacs Ridge and try and keep steady. Wanted to save something for last 6k - I'd run out of petrol tickets for that section before.
Up Isaacs Ridge and could hear someone gaining. White t-shirt guy passed me and I lifted the pace to stick with him on the downhill. Decided to banter with him but he gave me nothing back. Kept with him across lower slopes of Isaacs but he pulled away up Isaacs for the 2nd time.
Felt pretty reasonable down Isaacs for 2nd time seeing ALJ who was on her first lap. Pushed along across the last 5k and actually got a bit better after what had been a muddling middle section. Last 5k 20.28 I was happy with given undulations and a couple of fence crossings.
5th place in the end with Alan 1st in 89 and Craney 2nd in 92 (I think). 96 was 3mins quicker than previous and coulda been 95 without sunglass searching. Legs not too bad at the end and cheered in a few others including Jacob on the 10k, Belinda and ALJ on the 21k.

Running warm up/down 15:20 intensity: (23 @1) + (12:51 @2) + (2:06 @3) 2.4 km (6:24 / km) +29m 6:02 / km
ahr:127 max:140 shoes: Peregrine7

First part of warm down with Jacob back along course. Second part around adjoining oval with Craney.

Saturday Dec 16, 2017 #

10 AM

Running 24:36 intensity: (25 @1) + (1:43 @2) + (21:45 @3) + (43 @4) 5.28 km (4:40 / km) +87m 4:19 / km
ahr:144 max:156 shoes: Nike Pegasus Rainbow

Day before race cruise. Was going to be just Gossan but detoured to CISAC to go to loo.

Friday Dec 15, 2017 #

9 AM

Cycling 30:15 intensity: (18:36 @1) + (11:39 @2) 12.55 km (2:25 / km) +118m 2:18 / km
ahr:106 max:125 shoes: Trek Domane 4.3

ITW after last day of school drop off. A few tears from me. ;)
6 PM

Cycling 36:14 intensity: (26:34 @1) + (9:40 @2) 12.75 km (2:50 / km) +149m 2:41 / km
ahr:101 max:124 shoes: Trek Domane 4.3

Home running late for Belinda who was going out. Didn't have much energy to pump it though after long day at work.

Thursday Dec 14, 2017 #

12 PM

Running warm up/down 11:05 intensity: (25 @1) + (2:51 @2) + (7:49 @3) 2.68 km (4:08 / km) +1m 4:07 / km
ahr:137 max:148 shoes: Nike Zoom Elite 9 Green

Knew there was a chance no blokes at Reid today as they'd decided to do an early session (which I couldn't make) due to the heat. Thought PJ might be there but looking solo for me.

Running intervals 17:09 intensity: (7 @1) + (1:24 @2) + (5:33 @3) + (10:05 @4) 3.89 km (4:25 / km)
ahr:153 max:167 shoes: Nike Zoom Elite 9 Green

It wasn't too hot with cloud cover. Did a taper session of 3 laps @ tempo (3min45 was plan but ran more 3min 35) and then 4 * 1min on 1min off. Felt pretty good and pace was good.

Running warm up/down 9:47 intensity: (7 @1) + (35 @2) + (9:05 @3) 2.12 km (4:37 / km) +10m 4:31 / km
ahr:144 max:151 shoes: Nike Zoom Elite 9 Green

Cool down round Reid after chat with Aston who was at Reid directing a PT session.

Wednesday Dec 13, 2017 #

6 AM

Stretching & Exercises 30:00 [1]

Cxworx at CISAC. Hard going!
6 PM

Running 28:04 intensity: (1 @0) + (28 @1) + (8:43 @2) + (18:52 @3) 6.17 km (4:33 / km) +36m 4:25 / km
ahr:138 max:147 shoes: Nike Pegasus Rainbow

Cruise round Yarraumla after work. Legs ok. Not great not bad.

Tuesday Dec 12, 2017 #

8 PM

Running warm up/down 13:52 intensity: (20 @1) + (6:40 @2) + (6:52 @3) 2.87 km (4:50 / km) +31m 4:35 / km
ahr:134 max:144 shoes: Nike Zoom Elite 9 Green

Had to wait till Belinda home from work for late in the day run. Warmed up around the streets of Aranda.

Running intervals 17:22 intensity: (10 @1) + (4:26 @2) + (5:38 @3) + (7:08 @4) 3.78 km (4:36 / km) +3m 4:34 / km
ahr:145 max:163 shoes: Nike Zoom Elite 9 Green

3 * 1ks at 3.45s (half mara pace) with 2min rest around Aranda Ovals. Felt pretty reasonable and keeping the pace not too challenging. Didn't get chased by any dogs which is novel for running around there.

Running warm up/down 19:28 intensity: (9 @1) + (9:01 @2) + (10:18 @3) 3.6 km (5:25 / km) +38m 5:08 / km
ahr:135 max:146 shoes: Nike Zoom Elite 9 Green

Cool down this time around the streets of Cook. Getting a bit dark but despite the late hour still pretty warm with me sweating like no tomorrow.

Sunday Dec 10, 2017 #

8 AM

Running long 1:53:30 intensity: (5 @0) + (57 @1) + (12:02 @2) + (1:26:25 @3) + (14:01 @4) 24.01 km (4:44 / km) +378m 4:23 / km
ahr:144 max:161 shoes: Nike Pegasus Rainbow

Long run with Marty and Erwin. Out round rollercoaster, little black, bruce ridge and then back to martys to get distance. Marty didn't run yesterday so was very fresh. Erwin struggled a bit on the rollercoaster which was helpful for me keeping up in general. I was ok given yesterdays effort but didn't even try to go with Marty on rollercoaster. Plenty of banter and stories.

Saturday Dec 9, 2017 #

7 AM

Running warm up/down 16:00 intensity: (27 @1) + (3:48 @2) + (11:45 @3) 3.63 km (4:24 / km) +7m 4:22 / km
ahr:137 max:149 shoes: Nike Pegasus Rainbow

Hungover from work Xmas party. Wasn't gonna do park run but woke up early and had nothing better to do!

Running race 18:01 intensity: (5 @1) + (15 @2) + (37 @3) + (17:04 @4) 5.02 km (3:35 / km) +2m 3:35 / km
ahr:164 max:171 shoes: Lunar Racer3.2 Yellow

Park run. Legs felt ok even if head and guts weren't great. Set off at reasonable pace and soon looked like I would be on my own out front. 2nd k was a bit slower than would like for sub 18 but tried not to overcompensate. The dreaded 4th k was my best split for that one and figured I was a chance for sub 18. Busted my hump in last k spewing as crossed the line for 18 flat. PB off a hangover so not too bad but wanted the extra second!!!!

Running warm up/down 10:13 intensity: (8 @1) + (9:00 @2) + (1:05 @3) 1.84 km (5:32 / km) +13m 5:21 / km
ahr:131 max:138 shoes: Nike Pegasus Rainbow

Cool down to CISAC for loo visit.

Running 3:07 intensity: (22 @1) + (1:35 @2) + (1:10 @3) 0.63 km (4:55 / km) +8m 4:37 / km
ahr:127 max:140 shoes: Nike Pegasus Rainbow

Rest of cool down when remembered to restart watch at aranda fields. oops.

Friday Dec 8, 2017 #

9 AM

Running 19:12 intensity: (47 @1) + (1:41 @2) + (16:44 @3) 4.44 km (4:19 / km) +7m 4:17 / km
ahr:140 max:152 shoes: Nike Pegasus Rainbow

Short jog from car service place to work.
4 PM

Running warm up/down 21:29 intensity: (1 @0) + (41 @1) + (5:13 @2) + (15:34 @3) 4.93 km (4:22 / km) +33m 4:13 / km
ahr:139 max:150 shoes: Nike Pegasus Rainbow

Back to car service place.

Thursday Dec 7, 2017 #

12 PM

Running warm up/down 20:52 intensity: (16 @1) + (3:19 @2) + (17:17 @3) 4.39 km (4:45 / km) +5m 4:44 / km
ahr:138 max:152 shoes: Mizuno Sayonara 3

Longer warm up with sam.

Running warm up/down 20:12 intensity: (18 @1) + (12 @2) + (6:34 @3) + (13:08 @4) 4.23 km (4:47 / km)
ahr:156 max:171 shoes: Mizuno Sayonara 3

shorter warm down today. places to be!

Running 7:19 intensity: (37 @2) + (6:42 @3) 1.53 km (4:47 / km) +2m 4:45 / km
ahr:146 max:153

Wednesday Dec 6, 2017 #

9 AM

Running 51:56 intensity: (3:14 @1) + (16:47 @2) + (31:55 @3) 10.47 km (4:58 / km) +178m 4:34 / km
ahr:134 max:153 shoes: Nike Pegasus Rainbow

Run in to work. Not done for a while and was nice to go again.

Tuesday Dec 5, 2017 #

1 PM

Running warm up/down 9:44 intensity: (23 @1) + (2:36 @2) + (6:45 @3) 2.09 km (4:40 / km) +27m 4:23 / km
ahr:135 max:143 weight:75.9kg shoes: Nike Zoom Elite 9 Green

Roll round aranda warming up.

Running intervals 20:15 intensity: (8 @1) + (21 @2) + (2:47 @3) + (16:59 @4) 5.02 km (4:02 / km) +2m 4:02 / km
ahr:158 max:167 shoes: Nike Zoom Elite 9 Green

Mona Fartlek solo. Felt ok although lost a bit of focus at times. Think recovered from Stromlo finally. Just snuck over the 5k for the fartlek.

Running warm up/down 10:21 intensity: (2:01 @2) + (8:20 @3) 2.01 km (5:09 / km) +21m 4:54 / km
ahr:141 max:148 shoes: Nike Zoom Elite 9 Green

Cool down.

Monday Dec 4, 2017 #

9 AM

Cycling 38:52 intensity: (34:05 @1) + (4:43 @2) + (4 @3) 14.35 km (2:43 / km) +83m 2:38 / km
ahr:96 max:116 weight:76kg shoes: Trek Domane 4.3

In to work. Managed to miss the rain but geeze it was cold.
7 PM

Cycling 36:00 intensity: (32:40 @1) + (3:20 @2) 12.62 km (2:51 / km) +132m 2:43 / km
ahr:99 max:112 shoes: Trek Domane 4.3

Home from work. Still cold and dint miss the rain this time.
10 PM

Stretching & Exercises 15:00 [0]

Sunday Dec 3, 2017 #

9 AM

Running long 1:16:21 intensity: (16 @1) + (23:04 @2) + (46:05 @3) + (6:56 @4) 14.45 km (5:17 / km) +340m 4:44 / km
ahr:140 max:162 shoes: Nike Pegasus Rainbow

Family stuff meant short window for run. Also bit hungover from Staceys 40th! Met Andy on Bandjalong and we ran various hills through Black mountain and Bruce ridge. Nice to run with Andy again after a while.
4 PM

Running 33:29 intensity: (51 @1) + (13:10 @2) + (19:28 @3) 7.02 km (4:46 / km) +62m 4:34 / km
ahr:135 max:144 shoes: Nike Pegasus Rainbow

After the parenting duties done for day (volunteering at ballet rehearsal - don't worry I was on the bbq) I headed out to get a few more ks. Did UC loop. Legs probably finally feeling ok after Stromlo.
10 PM

Stretching & Exercises 15:00 [0]

Saturday Dec 2, 2017 #

7 AM

Running 53:26 intensity: (50 @1) + (8:12 @2) + (44:24 @3) 11.73 km (4:33 / km) +60m 4:27 / km
ahr:140 max:148 weight:75.3kg shoes: Dark Blue Nike Vomero 11

Plan was to do 10k or so including a cruisy park run. Got going in pouring down rain and ran down to park run but cancelled due to weather. So just kept going and did a lap of LakeG. Home via news agency. Pouring rain whole time. Calves still tender and shoulders / neck sore from yesterdays back pack.

Friday Dec 1, 2017 #

8 AM

Running 1:00:38 intensity: (54 @1) + (21:47 @2) + (37:57 @3) 10.82 km (5:36 / km) +174m 5:11 / km
ahr:135 max:147 weight:75.4kg shoes: New Balance Blue ones

Feeling good enough yesterday that decided to run into work. Drawback was I hadn't planned for it so had a backpack with my MacBook in it and lots of clothes. Pretty sore shoulders by end and ran pretty slowly but glad did.
10 PM

Stretching & Exercises 15:00 [0]

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