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Training Log Archive: acejase

In the 7 days ending Nov 12, 2006:

activity

time

miles

Running

6:26:02

45.98

(8:24)

74.0

(5:13)

Cycling

1:46:00

Total

8:12:02

45.98

74.0

averages - weight:84.7kg

2:19

0:00

» now

Sunday Nov 12, 2006 #

Running long 2:19:05 [3] 23.0 km (6:03 / km)
ahr:149 shoes: Brooks Tractor

Cracker run from Casurina Sands - Kambah Pools - Pine Island. Nat did the driving in the car shuffle. never done run before, there was a well marked track which was perfect running and some really nice views. Quite steep and undulating just north of Kambah Pools. Light rain at times kept temperature just nice. Only bad bit of the run was the crippling-level Captain I had after Kambah Pools. Ran with Hoggster, GB, the rev, Devil & a David the swiss junior.

Saturday Nov 11, 2006 #

Running hills 58:17 [5] 13.0 km (4:29 / km)
ahr:150 max:173 shoes: Nike Air Persus

Crackenback with andy. intervaled crackenback & aranda hill. felt woeful - quads tired and did each interval at slug like pace. things were so desperate I did a lot of stretching post-run.
Crackenback started about 1 min and 1 corner before usual start - 11.54 (165/172)
Aranda Hill - 4.33 (166/172)

Friday Nov 10, 2006 #

Running 45:06 [3] 9.0 km (5:01 / km)
ahr:140 max:155 weight:84.5kg shoes: Asics Kayano

Lunchtime run round the lake. sunshine, listening to the cricket on radio. great stuff - Kerry, Aggers and Cameron White hitting 30 not out off 14 balls (3*6s). cracker stuff.

C • Cricket and running 4

Thursday Nov 9, 2006 #

Note
weight:84.5kg (rest day)

rest day. sore quads - same as when run downhill heaps except i havent run down hill heaps.

C • CB 3

Wednesday Nov 8, 2006 #

Running 1:02:00 [3] 13.0 km (4:46 / km)
ahr:150 max:173 shoes: Asics Kayano

Black mtn lunchtime loop that i did a fair bit in autumn with hoggster & ACTrun crowd. was doing it solo and slowly till started running with a swedish guy who sidled up along side at one point. turned out he was a triathlete staying at AIS and competing in world champs in a few weeks time in Canberra. Had a nice-old natter about sweden, slushy rain, snakes (he asked of course) and o-ringen. if i wasnt married I would have asked him on a date by the end. drawback was I had to up the pace a fair bit for the 15mins or so running together - I tried not to puff too much.

Cycling 53:00 [3]

work. back.

Tuesday Nov 7, 2006 #

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
ahr:126 max:139 weight:85kg shoes: Nike Air Persus

warm up for xc

Running race 19:45 [5] 5.0 km (3:57 / km)
ahr:171 max:180 shoes: Nike Air Persus

Molongolo Reach XC. 1st of season and 1st fast thing for me since Noosa Arf at end of August. Out & back course and rained nearly whole run. Didnt feel that great with sore/stiff quads but suprised myself with under 10 at the turn around. Had to work hard on the way back to keep pace up but had a few guys to latch onto. The last few years I would've started xc season with a 21 or 22min 5k adn I think last year after broken ankle it was a 23. Normally only last race of the season would I come close to 20 so think I will aim to break 19 some time over the summer with a few more races and some speed work under my belt.
Out: 9.51 (166/177)
Back: 9.54 (176/180)
Amazingly Searlo was at XC. And he ran. The 5k (i.e. not the 2k).

C • Good onya jase! 4

Running warm up/down 11:30 [3] 2.0 km (5:45 / km)
ahr:139 max:164 shoes: Nike Air Persus

warm down to bridge and back with jo, muzza, andy, daveO & ads.

Monday Nov 6, 2006 #

Running 44:19 [3] 8.0 km (5:32 / km)
ahr:127 max:152 shoes: Asics Kayano

Cook blob with andy & searlo. becoming a regular bunch. Did the softcock-cancer-zigzag run designed by Searlo. spent most of the run creating a name for it. quite pleased with results.

C • yeah but where is the explanat... 4

Cycling 53:00 [3]

work&back.

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