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Training Log Archive: acejase

In the 7 days ending Aug 13, 2006:

activity

time

miles

Cycling

3:16:00

Running

3:06:54

21.98

(8:30)

35.38

(5:17)

Orienteering

1:55:55

7.89

(14:41)

12.7

(9:08)

17 /

19c

89%

kayaking

45:00

Total

9:03:49

29.88

48.08

17 /

19c

89%

averages - sleep:8 weight:84.3kg

2:10

0:00

» now

Sunday Aug 13, 2006 #

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
ahr:146 shoes: Brooks Tractor

warm up for o.

Orienteering race 1:55:55 [5] *** 12.7 km (9:08 / km)
ahr:157 max:170 spiked:17/19c shoes: Brooks Tractor

Badge event at Picaree Hill. Tried to pace myself by starting solid (i.e. not fast like normal) with the view to speeding up. Pretty much just stayed solid as large number of hills took their toll. Two little mistakes approaching circle - probably 1 min for one and 30s for other. will wait to look at ranking points to see if run indicates i've improved since easter. course wasn't overly inspiring going back and forth over the same steep ridge - Dawayne Bagare would have done his nut if he'd been there.

C • Ranking points 4

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Brooks Tractor

warm down shuffle.

Saturday Aug 12, 2006 #

Running race 14:54 [5] 3.88 km (3:50 / km)
ahr:169 max:176 slept:8.0 shoes: Nike Air Persus

xc at Gungahlin. "xc" is definitely false advertising as it was all on bike path. race was actually twice as far as i ran as i pulled out after lap 1. it was an educated drop out rather than injury induced as i really just wanted to test my calf which was fine, i was knackered from cycling and i was thinking aout o tomorrow and half-mara next sunday. bugger all people there as city-to-surf tomorrow.

Running warm up/down 14:00 [3] 2.0 km (7:00 / km)
ahr:129 max:176 shoes: Nike Air Persus

warm down only as, shock horror, i got there late. actually pulled up in car exactly at start time - makes it hard when your map of gungahlin ends about 3 suburbs south of gungahlin.

C • Late??? 3

Friday Aug 11, 2006 #

Cycling 1:30:00 [3]

first effort at what I think is known as s"Tour de Pete". me, jules, tq and sleep-in-hoggster joined us somewhere in gungahlin. I have no idea where we were. things i learnt:
* i cant corner
* cycling is different to riding and I dont mean just the bike
* gear choice up hills is important
* i can go much quicker into lactate cycling than running
* cycling puts strain on the lower back
* its important to be organised before a morning ride so you dont have to take a back pack
* jules needs to either get new gloves or work out a way he can ride with both hands shoved up under his riding top
*cafe svoglia make good coffee

still i'm keen and will give tour de pete a few more cracks.

C • Good onya jase 4

Thursday Aug 10, 2006 #

Running 1:00:13 [3] 13.0 km (4:38 / km)
ahr:145 max:170 weight:84kg (injured) shoes: Nike Air Persus

was cautious and skipped intervals. ran solo round black mtn bushland tracks. felt good so was surging hills by the end. calf still "there" but not much more.

Wednesday Aug 9, 2006 #

Cycling 53:00 [3]
(injured) (rest day)

ride to-and-from work.

kayaking 45:00 [1]

taking a leaf out of Fish's book and trying to encourage myself to stretch etc. Found my physio exercises from March (thanks CathyH) and stretched my hammys, butt and calves. also massaged the beejesus out of my hip and butt with a tennis ball. Improvement in my calf injury was almost instantaneous (although my hip hurts now!) and am now confident this injury will have ended by Friday.

C • You know you can add this stuf... 4

Tuesday Aug 8, 2006 #

Running 48:05 [3] 8.0 km (6:01 / km)
ahr:130 max:161 weight:84.5kg (injured) shoes: Asics Kayano

had an achillles/calf tweak in yesterdays blob run and thought it was "just one of those things". unfortunately when I started out today it was still there and if anything a bit worse. i do 2 of hoggsters "hills" before deciding on discretion and jogged round ovals, stretched etc. Got home and stretched, iced and massaged so it was really sore by the end of that. The fact that I havent done much stretching for about a month probaly has something to do with it.... hopefully it just needs a few easy days.

C • Bulldogs disease 2

Monday Aug 7, 2006 #

Running 34:42 [3] 6.0 km (5:47 / km)
ahr:131 shoes: Asics Kayano

Cook blob. andy, nat, pippa & bazorak. had to end early for Allison-family dinner.

Cycling 53:00 [3]

ride to-and-from work.

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