Training Log Archive: acejaseIn the 7 days ending Feb 4, 2007:
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Sunday Feb 4, 2007 #
Running long 2:46:28 [3] 26.6 km (6:15 / km)
ahr:147 shoes: Asics Kayano
Epic. Longest run in a long while. We decide it was time we did something super-long as part of marathon training and invented what was later christened 3 peaks and 3 pimples. Left Hoggsters house and went over Mt Painter, Aranda Hill, Black mtn, round the edge of the lake, up Anzac Pde and over Mt Ainslie, hackett Hill and Mt Majura to finish at Majura car park. Ran with Devil, GB, Hoggster, RobW and Scotty although he peeled off after Ainslie. My endurance was ok but struggled on hill strength, possibly partly due to big week of training. Started struggling at base of Ainslie and went at crawl pace up Majura. Absoloutley knackered now after what has probably been my best/toughest week of training since retired from eliteO in 1999 - 75k running, 7hrs running & 3hrs riding.
Saturday Feb 3, 2007 #
Running warm up/down 27:00 [3] 4.0 km (6:45 / km)
shoes: Asics Kayano
warm up and down. HR monitor had a freak out and wasnt working - well unless i really was doing intervals oscilating between 71 and 216 bpm and finished with my last interval max hr 32, HR avg 31.
Running intervals 23:00 [5] 5.0 km (4:36 / km)
shoes: Asics Kayano
wow that hurt. did 8*400(aranda ovals so not actually 400) with 200 float recovery. aiming for 100s on the int and 60s on the float. 1st one felt tired in legs, particularly quads, and didnt think I'd finish em but got to the end of the interval and seeing it was 96 knew i was goign to push on. besides Coach Hoggster told me if you hurt on the 1st one its coz your fit and you take longer to warm up. Yes I know its b/s but it got me through.
ints: 96, 103, 102, 104, 106, 104, 107, 109
floats: 61, 59, 63, 63, 69, 66, 67, 73
ints: 96, 103, 102, 104, 106, 104, 107, 109
floats: 61, 59, 63, 63, 69, 66, 67, 73
Friday Feb 2, 2007 #
Cycling 1:42:42 [3]
ahr:126 max:159
My first Tour dePete for the year. Ahhh the memories, coffee, the morning air, talking Peugeot with Walders. All good till Devil a.k.a Jan Ullrich took the lead on horse park drive. He cranked up the big gear and set a cracking pace. Hoggster was forced to pass him to slow the devil-train down. Gave one driver the bird after she drove past horning me and told another he was a f-in idiot which was especially good when I noticed he had his window down. Ahhh the memories.
Cycling 29:00 [3]
ride home from work - wasnt going to put it in but got in my first super-commuter race. some guy dressed in casual clothes pumped past me along the lake. he got a fair way ahead but after i'd crossed the park way didnt seem that far ahead. for reasons that escape me i started to crank it up to see if i could catch. worse still i passed him half way up aranda hill and then had to pump for my ego to stay ahead. he slotted in mbehind me. got home sat on the back step with sweat pouring off me and quads pounding and pulsing.
Thursday Feb 1, 2007 #
Running warm up/down 23:00 [3] 5.0 km (4:36 / km)
weight:84.5kg shoes: Asics Kayano
warms ups and downs from hills.
Running hills 19:00 [5] 3.0 km (6:20 / km)
ahr:143 max:167 shoes: Asics Kayano
had stiff legs at start of hills but they held their own. Certainly not the fastest i've ever done but punched em out solo at 7.30pm after longish day at work. after 2nd one thought i'd try to keep them under 1.20. Did 6* DS hills.
Hills:
74 (129/158), 79(144/163), 76(147/166), 77(146/165), 78(145/164), 78(144/162)
Recoveries (slow):
102(145/158), 96(146/164), 109(147/167), 107(148/167), 120(144/166), 136(135/164)
didnt realise I got so slow on recoveries! well except for last one which I walked.
Hills:
74 (129/158), 79(144/163), 76(147/166), 77(146/165), 78(145/164), 78(144/162)
Recoveries (slow):
102(145/158), 96(146/164), 109(147/167), 107(148/167), 120(144/166), 136(135/164)
didnt realise I got so slow on recoveries! well except for last one which I walked.
Wednesday Jan 31, 2007 #
Running 46:12 [3] 9.0 km (5:08 / km)
ahr:138 max:151 weight:84kg shoes: Nike Air Persies3
recovery run round the lake (2 bridges). pretty warm and just took it easy recovering.
Cycling 53:00 [3]
in to work and back. nice to be back on bike after hand-induced lay off. annoyingly though was running massively late in the morning only to get out to very flat tyres on bike in garage. dough!
Tuesday Jan 30, 2007 #
Note
weight:84.5kg
well after 10days away back to scales and weight pretty much the same. I didnt eat as much as usual while away, kept up my run of fruit consumption and trained well. On the negative though i defintiely had plenty of chocolates and cake which i have been avoiding all year. Back to avoiding.
Running warm up/down 50:00 [3] 9.0 km (5:33 / km)
shoes: Nike Air Persies3
run from work to weston park with hoggster (who was late) plus warm down afterwards.
Running race 19:18 [5] 5.0 km (3:52 / km)
ahr:172 max:180 shoes: Asics Racing Flats
xc at Weston Park. Recent years PB! Was this PB because:
a) it was a bit cooler
b) I ate and drank well during the afternoon
c) I had a good warm up for once
d) Velcros garmin GPS said the course was actually 4.82km
e) all of the above
a) it was a bit cooler
b) I ate and drank well during the afternoon
c) I had a good warm up for once
d) Velcros garmin GPS said the course was actually 4.82km
e) all of the above
C • d 1
Monday Jan 29, 2007 #
Running 49:30 [3] 8.5 km (5:49 / km)
ahr:131 max:159 shoes: Nike Air Persies3
Drove all day Melb-Cook to make Cook Blob. Did a new creation - the "Andy's secret bastard" or something like that. Spent most of the run whingeing to the guys about Jetstar.