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Training Log Archive: acejase

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m
	Running	27	27:37:58	193.21	(8:35)	310.95	(5:20)	7298
	Cycling	12	7:44:51	90.27		145.28		1366
	Stretching & Exercises	7	1:35:00
	swimming	3	1:15:00	1.43	(52:29)	2.3	(32:37)
	Total	47	38:12:49	284.92		458.53		8664
	[1-5]	40	36:37:11
averages - weight:76kg

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Saturday Mar 31, 2018 #

3 PM

Running intervals 1:05:53 12.55 km (5:15 / km) +249m 4:47 / km
ahr:145 max:174 shoes: Nike Zoom Fly

Theres a series of Strava segments round Daylesford I held till last year when pesky Shaun Creighton went came for a weekend away in Daylesford and smashed them all. I was pretty sure wasn't getting them back but was gonna have a crack. Did the lap of Lake D two attempts. Good pace for first lap although probs started out a bit hard. Second one I paid for effort in first. Then did the Lake D South 1k but had nothing left. Lots of people around including a wedding across the track didn't help segment attempts. Jogged back up to Wombat Hill Gardens and was refreshed enough to have a go at segment there which Shaun had not run/won.
Overall got back to 2nd behind Shaun on the LakeD segments but long way behind 2nd. Won the Wombat Hill segment. Mustve put some effort in as stomach cramps and nausea all evening following run.

C • But worth it 2

Friday Mar 30, 2018 #

4 PM

Running 34:09 6.37 km (5:22 / km) +196m 4:39 / km
ahr:129 max:147 shoes: Nike Pegasus Rainbow

Down at Daylesford for Easter weekend. Mum and Dad have sold the house so last lot of runs here for a while I'd say. Did a lap of Lake Daylesford after a day of driving. Legs felt pretty good after no running yesterday.

Wednesday Mar 28, 2018 #

6 AM

Running 46:48 9.47 km (4:57 / km) +186m 4:30 / km
ahr:135 max:150 shoes: Nike Pegasus Rainbow

Early am stroll. Up Mt Painter for a nice view.

Tuesday Mar 27, 2018 #

7 AM

Running intervals 44:01 8.98 km (4:54 / km) +173m 4:28 / km
ahr:143 max:169 shoes: Nike Lunartempo2 Grey

10 * 1min on off around dBlack Man reserve then an attempt on an Aranda segment that was about a 4min effort. Felt pretty good especially for AM run.

7 PM

Running 19:32 3.52 km (5:33 / km) +78m 5:00 / km
ahr:131 max:146 shoes: Nike Pegasus Rainbow

End of day blob round aranda to clear the head. Very dark so head torch a must.

Monday Mar 26, 2018 #

6 PM

Cycling 37:10 12.64 km (2:56 / km) +144m 2:47 / km
ahr:102 max:122

Sunday Mar 25, 2018 #

8 AM

Running long 2:13:29 26.01 km (5:08 / km) +470m 4:42 / km
ahr:140 max:153 weight:76.2kg shoes: Nike Pegasus Rainbow

Long run over Aranda Hill, down through Arbo including Dairy Farmers then the back of the zoo before onto West basin. Was running out of time so cut from Acton Ferry Terminal through ANU and over edge of Little Black to home. This did back fire a little as all got trapped in all the building works at ANU and had to do various double backs. Not sure legs recovered from last weekend yet. Was nice to run in cooler conditions.

Saturday Mar 24, 2018 #

4 PM

Running tempo 39:19 8.49 km (4:38 / km) +115m 4:20 / km
ahr:146 max:167 shoes: Nike Zoom Fly

Day got away from me with various family commitments and ended up with only 45mins or so to run in. Ran from Braddon where was with family to home doing a 13min tempo effort which was from miller street and macaurther st intersection along bike path till got too Haydon Drive. Wore new Zoom FLys which got at Nike clearance centre (another story to tell there...). They are different with big cushioning but could be good once used to them.

10 PM

Stretching & Exercises 20:00 [0]

Friday Mar 23, 2018 #

8 AM

Cycling 40:00 [1]
weight:76.3kg shoes: Trek Domane 4.3

ITW

6 PM

Cycling 17:16 6.43 km (2:41 / km) +39m 2:36 / km
ahr:95 max:115 shoes: Trek Domane 4.3

To Civic Pool

Cycling 34:21 9.57 km (3:35 / km) +135m 3:21 / km
ahr:95 max:122 shoes: Trek Domane 4.3

Ride home from pool in dark. Remembered my lights but not light mount so held in hand all way home.

swimming 30:00 [1] 1.0 km (30:00 / km)

Swam a kilometre. Again. Was kinda enjoyable and not many rests so bit tired by last 150.

10 PM

Stretching & Exercises 20:00 [0]

Thursday Mar 22, 2018 #

7 AM

Running 53:07 10.87 km (4:53 / km) +175m 4:31 / km
ahr:141 max:151 shoes: Mizuno Sayonara 3

Didn't sleep well and legs still tired so just ran into work rather than any form of session. Bit cooler weather which nice for running. Listened to a few footy podcasts with the season upon us.

Wednesday Mar 21, 2018 #

4 PM

Running 30:09 6.32 km (4:46 / km) +89m 4:27 / km
ahr:138 max:148 shoes: Nike Pegasus Rainbow

Single parent run as Belinda away so squeezed in 30mins round the old concrete path track. Nice to get out.

10 PM

Stretching & Exercises 5:00 [0]

Tuesday Mar 20, 2018 #

4 PM

Running long 1:30:02 18.2 km (4:57 / km) +178m 4:43 / km
ahr:138 max:148 shoes: Nike Pegasus Rainbow

Frogga was cranking out 3 hours so decided to join him for bits that I could. He took us through some wild country out West Belconnen way. Places Ive never been too - Kippax, Charnwood. May not go back. Good company thou and Frogga punched out 33k which was super impressive.

Monday Mar 19, 2018 #

9 AM

Cycling 36:52 14.16 km (2:36 / km) +132m 2:29 / km
ahr:103 max:122 weight:76.3kg shoes: Trek Domane 4.3

Roll into work via dry cleaners. Legs not too bad.

7 PM

Cycling 37:49 12.7 km (2:59 / km) +135m 2:50 / km
ahr:102 max:121 shoes: Trek Domane 4.3

Roll home. Need to bring lights. Far too dark by the end.

Sunday Mar 18, 2018 #

11 AM

Running hills 1:23:59 10.25 km (8:11 / km) +1061m 5:24 / km
ahr:139 max:153 shoes: Peregrine7

Wasn't sure whether to do this but decided legs felt ok so ran up Mt Buffalo. Wasn't as hard as Feathertop with not as steep or as far. Legs were tired but not too bad and kept a fairly steady pace. Unlike yesterday warm weather was cloudy and occasional light rain.

C • Big weekend 2

Saturday Mar 17, 2018 #

8 AM

Running 29:50 5.04 km (5:55 / km) +23m 5:47 / km
ahr:114 max:158 shoes: Nike Pegasus Rainbow

Bright Parkrun with girls, mostly Abby. Bright Parkrun only just started - I think their 5th event? A very flat out n back course. Zoe went very steady while Abs, who wasn't gonna run, started well before breaking into a walk and several cartwheels. Abs decided to stop at about 2k out and joined Zoe and others for 2k back so was unofficial. Zoe ran with friends who were staying with for massive PB of 28.40.

4 PM

Running 2:39:09 20.92 km (7:36 / km) +1335m 5:46 / km
ahr:139 max:158 shoes: Peregrine7

A bit of an unexpected epic. BA got home from Razorback run and suddenly seemed sensible for family dynamics for me to do long run in the arvo. Quick google and it seemed like Harietville was closest town that had a track to a peak and that peak was Mt Feathertop which I'd not run before. So off I went with gels and water running pack.
Found start of track no worries and got going. Very steady to steep uphill from the get go and I set off like it was Mt Tennant (40min climb approx). Lots of runners coming the other way finishing the 60k version of the race BA did in the morning so was giving them encouragement.
Was doing various calculations of how long would take me to get the top and thinking maybe 65mins. Continued to be steep and no sign of the snow line and I knew Feathertop was above snow line. Had a map and things were taking a while to get anywhere. At about 60mins I was starting to run out of petrol tickets and had to slow a little. it was not gonna take 60mins!
Had been checking off a few things on the map and glad to come out at Federation Hut - I'd been picturing some ramshackle wood cabin but it was this shiny metal lodge. Looked very new and fancy! Stopped for a few photos, gel and a drink but not too long as knew it wasn't far to peak and the whole thing was taking longer than planned.
It indeed wasn't too far to Feathertop but it was very steep. Fair bit of walking as was so steep and also I was a bit had it. Views were worth it as amazing and was definitely a challenging peak.
A few photos at top again and then down I went. Didn't take long to realise I was a bit too had it. I rolled along reasonably well but legs tired and was a long way back. Had taken longer than told family so keen to keep going. Stubbed toe massively at one point and nearly fell which was a wake up call so slowed a little and watched feet a little more. Passed a few more 60k runners on way down who looked way more stuffed than I was.
Glad to see end as so late and even starting to worry about dark. Finished at 7 and messaged family but had to sit in boot of car a little while before got driving to recover. Great run.

Friday Mar 16, 2018 #

6 AM

swimming 25:00 [1] 0.7 km (35:43 / km)

Hadn't got to pool all week so wanted to get there before we drove all day. Pool cold but at least not many there and long course. Do I sound like a swimmer yet? (I certainly don't swim like one).

5 PM

Running 35:08 6.02 km (5:50 / km) +169m 5:07 / km
ahr:124 max:136 shoes: Nike Pegasus Rainbow

Down in Bright for BA to do the Razorback run. Staying out in Wandilligong where paths a bit unknown so drove into town and did a short loop from there. Heel a bit sore after drive. Worked out where park run starts so do that tomorrow.

9 PM

Stretching & Exercises 20:00 [0]

Thursday Mar 15, 2018 #

7 AM

Running intervals 52:57 10.98 km (4:49 / km) +183m 4:27 / km
ahr:136 max:154 shoes: Nike Lunartempo2 Grey

Run into work doing Mona fartlek. Went via Arboretum as balloons landing there which was picturesque and then started fartlek after that. legs still tired and maybe trying to do a session less than 12 hours after running home isn't gonna work. But got a steady mona out.

Wednesday Mar 14, 2018 #

7 PM

Running 57:05 10.8 km (5:17 / km) +224m 4:47 / km
ahr:133 max:147 shoes: Nike Pegasus Rainbow

Run home from work with first use of headlight for the year. Still balmy and legs still tired.

Tuesday Mar 13, 2018 #

4 PM

Running 28:17 6.0 km (4:43 / km) +42m 4:33 / km
ahr:137 max:149 shoes: Nike Pegasus Rainbow

Garman fail. Loop from ballet over through Aranda and back through Gossan hill. Tired legs.

Monday Mar 12, 2018 #

7 AM

Running warm up/down 15:43 3.17 km (4:57 / km) +2m 4:56 / km
ahr:130 max:147 shoes: Lunar Racer3.2 Yellow

Decided to do Sri Chinmoy 10k. Tough to back up from tennant on Saturday so good training. Didn't feel great in warm up but tried to get things moving.

Running race 37:36 9.96 km (3:47 / km) +90m 3:37 / km
ahr:163 max:170 shoes: Lunar Racer3.2 Yellow

Sri Chinmoy 10k. Didn't see anyone on start line I knew who would go quicker than me. We set off and two guys took off ahead side by side. They got a bit of a gap but came back to me by 1k as we went down hospital hill. One dropped off straight away and the other stayed with me. Up the rise though at Black Mtn peninsula and I could feel him drift back so put a little surge on (50m?) and he was gone.
Figured from there I was running for the win and as not feeling great from training just tried to find good rhythm. Probably sped up a little following the turn around as I went back past people giving me a cheer. Looked over shoulder at Black Mtn peninsula and couldn't see 2nd place. Solid up hospital hill then strode out down the hill and for the finish to get under 38. Quite happy with 37.36 given how legs felt and running solo a lot of the way. Looking at HR max I had some left in the tank so that good too. Very nice to get a win again. Pancakes afterwards nice as always at sri chimney events. Also saw Minty girls so nice to catch up with them.

C • Win and pancakes 2

Running warm up/down 6:58 1.19 km (5:51 / km) +3m 5:46 / km
ahr:123 max:136 shoes: Nike Pegasus Rainbow

Lots of chatting and not much warm down!

Sunday Mar 11, 2018 #

11 AM

Running 1:03:32 13.03 km (4:53 / km) +204m 4:31 / km
ahr:142 max:158 shoes: Nike Pegasus Rainbow

Cruise over to Little Black mtn and back with Rob. Legs a bit weary but ok for tomorrow's plan. Rob a bit weary too. Nice to get out for run with Rob before he's away for a few weeks.

Saturday Mar 10, 2018 #

8 AM

Running warm up/down 11:52 2.25 km (5:16 / km) +71m 4:33 / km
ahr:119 max:143 weight:75.7kg shoes: Peregrine7

Warm up with sam.

Running hills 39:42 5.94 km (6:41 / km) +656m 4:18 / km
ahr:160 max:168 shoes: Peregrine7

Sam doing a Mt Tennant every weekend until Mountain Running Champs he is going too so I thought should join him for one. Had bad nights sleep and suspicion of sickness so not feeling great at start. Sam left me fairly quickly but I found my rhythm and made my way steadily up the hill. Its a long hill but great training. Time was a fair bit quicker than my other times up here so that was encouraging - starve said this one high 38 compared with 44 - 46 previously. Two attempts previously where when doing double tennant so a little different. Still pleased with time and a little surprised how much quicker over previous runs last summer and summer before. Enjoyable.

Running warm up/down 38:20 7.08 km (5:25 / km) +105m 5:03 / km
ahr:128 max:155 shoes: Peregrine7

Back down hill with Sam. Plenty of yarns. Had coffee at Red Brick on way home which was really good. Probably enhanced by not having a coffee before run.

Friday Mar 9, 2018 #

8 AM

Cycling 42:54 14.95 km (2:52 / km) +110m 2:46 / km
ahr:104 max:129 shoes: Trek Domane 4.3

ITW

6 PM

Cycling 50:11 16.33 km (3:04 / km) +149m 2:56 / km
ahr:103 max:130 shoes: Trek Domane 4.3

HFW via civic. Need lights soon.

Thursday Mar 8, 2018 #

7 AM

Running intervals 51:56 11.24 km (4:37 / km) +151m 4:20 / km
ahr:141 max:159 shoes: Nike Lunartempo2 Grey

New Thursday routine where I work. Who knew people went to work on Thursdays? Don't know why. Anyway I ran in doing 10 * 1min on 1min 0ff along bike path. Hardly set the world on fire but good to do. Stopped a couple of times to take photo of freshly minted Qatar Airlines balloon which was close by. Late of course but managed coffee and fruit salad from eq for brekky. Winning.

Wednesday Mar 7, 2018 #

10 AM

Running 51:15 10.36 km (4:57 / km) +159m 4:36 / km
ahr:135 max:146 shoes: Nike Pegasus Rainbow

Run into work with decent size back pack. Felt pretty good. Hungry by the end so had big Cafe EQ salad which hit the spot.

11 PM

Stretching & Exercises 10:00 [0]

Tuesday Mar 6, 2018 #

12 PM

Running warm up/down 17:01 3.08 km (5:32 / km) +104m 4:44 / km
ahr:137 max:152 weight:76.3kg shoes: Mizuno Sayonara 3

Running race 13:32 2.26 km (6:00 / km) +235m 3:57 / km
ahr:165 max:172 shoes: Mizuno Sayonara 3

Mt Ainslie Run up. Not done for over 2 years. Only decided this morning to do it so certainly no taper or anything like that. Good turn out of Reid boys with Jasen, Sam, Bourney and Al all running. Started bit quick dragged along by the guys and then found a solid rhythm. Stuck to rhythm most of the way and paced it well. Time 20s quicker than 2 years ago and 15s quicker than PB. More importantly was great fun and good training.

C • Mt Ainslie runup 1

Running warm up/down 19:44 3.7 km (5:20 / km) +21m 5:11 / km
ahr:133 max:158 shoes: Mizuno Sayonara 3

Run back down with the boys then we did 6* 30s on 30s off with along the flats. Heart rate got going in the middle ones when big brown snake crossed the path in front of us. Jasen casually leapt over it while I skirted round.

10 PM

Stretching & Exercises 10:00 [0]

Monday Mar 5, 2018 #

9 AM

Cycling 41:23 15.13 km (2:44 / km) +113m 2:38 / km
ahr:101 max:121 shoes: Trek Domane 4.3

Roll into work via sneaky coffee at Mocan.

7 PM

Cycling 35:53 12.79 km (2:48 / km) +136m 2:40 / km
ahr:100 max:121 shoes: Trek Domane 4.3

Roll home. Not too late for once.

10 PM

Stretching & Exercises 10:00 [0]

Sunday Mar 4, 2018 #

9 AM

Running long 2:17:59 25.54 km (5:24 / km) +420m 5:00 / km
ahr:136 max:155 weight:75.2kg shoes: Pegasus32 BlackWhite

Long slow run w Frogga. I was pretty tired from last night session. I was probably ready to stop at 20k but Frogga wanted to do 25 and my ego wouldn't let me stop at 20 if Frogga still going. Pretty tired by the end. Plenty of talk of Frogga's marathon.

Saturday Mar 3, 2018 #

8 AM

Running 32:58 5.09 km (6:29 / km) +6m 6:27 / km
ahr:116 max:137 shoes: Nike Pegasus Rainbow

Parkrun w Zoe. Great fun. Zoe getting faster and enjoying it. Lake G PB for Zoe. Also had a mates boy running with us but he cracked around 4k under Zoe's relentless pace. I called the 7 yo a loser and left him on side of road.
Real excitement of the day was seeing Frogga's new shoes. Phew they are fast! other highlight was theway passing us early in race talking faster than she was running.

C • you can't say that! 3

C • Good to see children... 1

6 PM

Running warm up/down 12:29 2.73 km (4:34 / km)
ahr:130 max:141 shoes: Nike Lunartempo2 Grey

Run down to Lake G.

Running tempo 45:39 11.51 km (3:58 / km) +69m 3:51 / km
ahr:158 max:173 shoes: Nike Lunartempo2 Grey

Slight variation on classic marathon session. Plan was short lap (5.75k, this session usually full lap which is 7.1k) at 4min15s ks then straight into faster lap at 3min50s. First lap seemed pretty cruisy and ended up doing 4min07s which is about my marathon pace. Kick down into 3min50s was harder and was really working hard to maintain pace average by the end. Good session.

Running warm up/down 13:03 2.28 km (5:44 / km) +36m 5:19 / km
ahr:135 max:143 shoes: Nike Lunartempo2 Grey

Slow jog home. Shattered.

Friday Mar 2, 2018 #

8 AM

Cycling 40:52 14.03 km (2:55 / km) +106m 2:48 / km
ahr:105 max:128 shoes: Trek Domane 4.3

Roll in.

6 PM

Cycling 17:25 6.46 km (2:42 / km) +39m 2:37 / km
ahr:98 max:122 shoes: Trek Domane 4.3

Ride to civic pool after work.

swimming 20:00 [1] 0.6 km (33:20 / km)

Swim at civic on way home from work. Felt nice swim in 50m pool. Pool temp nicer than at CISAC.

7 PM

Cycling 32:45 10.1 km (3:15 / km) +130m 3:03 / km
ahr:102 max:123 shoes: Trek Domane 4.3

Ride home from pool.

Thursday Mar 1, 2018 #

12 PM

Running warm up/down 11:03 2.36 km (4:41 / km) +6m 4:37 / km
ahr:138 max:145 shoes: Nike Lunartempo2 Grey

Warm up w Sam. I was bit late so shorter warm up.

Running intervals 20:04 4.29 km (4:41 / km)
ahr:157 max:171 shoes: Nike Lunartempo2 Grey

10 * 1min on off at Reid. Not such a big field today. Felt ok without setting world on fire. Possibly last Thursday reid for me for a while as work days changing. Will start doing the session the boys do on Tuesdays instead.

Running warm up/down 14:38 3.09 km (4:44 / km) +16m 4:37 / km
ahr:146 max:153 shoes: Nike Lunartempo2 Grey

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