Training Log Archive: acejaseIn the 7 days ending Jan 9, 2011:
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Sunday Jan 9, 2011 #
12 PM
Running tempo 1:03:48 11.41 km (5:35 / km) +279m 4:59 / km
ahr:143 max:163 shoes: Nike Air Zoom Elite 4
Did 2*20min tempo efforts with 2min recovery inbetween. Tried to run at 4min 30s (marathon) pace but the ups and downs made it too difficult to judge so tried for high Zone 3 to Low Zone 4 on HR. Started efforts at underpass and down to Rani Rd, Crackenback, Little black and back through to GDE bridge near Aranda. Was weary from start so wasnt setting any records but pleased to get this session in. Something want to do a few of before 6ft so good to have started. Light rain for lot of run made it fairly comfortable.
Saturday Jan 8, 2011 #
8 AM
Running long 1:35:37 17.87 km (5:21 / km) +302m 4:56 / km
ahr:141 max:162 shoes: Nike Vomero
Long run with Devil and Hoggster. From my house over to pick up andy then sojourn round Pinnacles. Dropped andy off at Mt Painter reserve and Devil & I did a lap of concrete path loop to make 90. Endurance felt good but could feel the hill training I've been doing on the hills.
Friday Jan 7, 2011 #
6 AM
Running 51:38 9.0 km (5:44 / km) +191m 5:11 / km
ahr:127 max:144 shoes: Nike Vomero
Friday AM run with Andy & a freshly shorn Pippa. Up Aranda Hill and then over through Cook as Andy's "nasty" man-cold demanded he not stray too far from home. After dropping the invalid home went past Searlos for mail pick up and Jammo for Age.
Thursday Jan 6, 2011 #
swimming 30:00 [3]
Needed to give the legs a rest so had a rare swim down at CISAC. No idea how many laps but I know it was short and slow and I ddi some stretching in between laps.
Wednesday Jan 5, 2011 #
12 PM
Running long 1:48:51 15.74 km (6:55 / km) +659m 5:43 / km
ahr:137 max:162 shoes: Nike Vomero
With working HR monitor strapped in, a day off and the kids in childcare I decided to do a longer run for 6ft training with hill emphasis. Ran up DS Hill to top of Aranda Hill, down to Rani Rd, up push bike hill to top of Black mtn. Then back down concrete path and did a reverse crackenback until Southern single track and turned and ascended Black Mtn again via circumcision track and concrete path. Had a few achilles tweeks then which was enough to rule out another Black Mtn so descended to Aranda bushland and did Aranda Hill again, this time up the first of Hoggsters famous 5 hills. Ran slowly and gently on flats and ups but tried to push the downhills (tempo run pace?). Saw a big black snake at top of push bike hill which made me somwhat more cautious for a while. Tired at end but not wrecked.
Tuesday Jan 4, 2011 #
12 PM
Running race (Mt Ainslie Run up) 13:54 2.21 km (6:17 / km) +229m 4:08 / km
shoes: Nike Air Zoom Elite 4
DId the Mt Ainslie run up. Left home too late (theres a surprise) and so was locking up bike and changing shoes as John gave the pre-run instructions. There were 2 blokes after me though! Started ok and was pleasantly surprised to be just behind Miss Jones and Patrick on the flat bit round to the quarry. Miss Jones and Patrick in particular pulled away once the steepness started so I was left dicing with Simon Claringbold. He had me on the really steep bits but when the gradient was a bit less I pulled away. Looked at watch approaching look out tower and thought I could break 14, also thought 14.15 was my "usual" time. Looked it up and my previous best (run this once or twice a year over last few years) was 14.21 so almost 30s PB. Good stuff.
C • PB 1
Running warm up/down 13:51 [3] 2.08 km (6:40 / km)
shoes: Nike Air Zoom Elite 4
Ran back down along the course chatting with Miss Jones. As mentioned - no warm up!
4 PM
Cycling 50:40 6.54 km (7:45 / km) +105m 7:10 / km
25min fairly snappy, but still obeying the road laws, to Mt Ainslie runup. Then 5mins post run up to Civic and home after Civic. THought I'd test out the Garmin on the bike to timed/tracked the ride home.
8 PM
Note
Got a further tip from some Garmin nerds and fixed my HR monitor part of watch! Like all good computers I just had to shut watch down and restart it - the trick was knowing how to shut it down. Lets just say I had to stand on my head....
Monday Jan 3, 2011 #
5 PM
Running 21:44 [2] 4.0 km (5:26 / km) +50m 5:07 / km
shoes: Nike Air Pegasus27
Little trot over to chateu de searle. unfortunately forgot to restart watch post visit. ran home via jammo for essential (bread, milk) and non-essential (mint slices) purchases. Legs feeling a little better cf last few days.