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Training Log Archive: acejase

In the 7 days ending Jan 16, 2011:

activity # timemileskm+m
  Running6 4:59:08 31.82(9:24) 51.21(5:50) 1160
  Cycling1 1:19:22 17.34(4:35) 27.91(2:51) 244
  Orienteering1 24:54 3.24(7:41) 5.21(4:47) 12
  Pilates1 5:00
  Total8 6:48:24 52.41 84.34 1416
  [1-5]8 6:41:55
averages - weight:81.2kg

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Sunday Jan 16, 2011 #

8 AM

Running long 1:30:50 intensity: (10 @0) + (27:28 @1) + (10:39 @2) + (47:49 @3) + (4:44 @4) 14.65 km (6:12 / km) +509m 5:17 / km
ahr:136 max:157 weight:81.3kg shoes: Nike Vomero

Long run at Majura. Cast far too numerous to list but boosted by increasing numbers of woman of MaryMacs vintage and stray juniors from the camp. Straight up Majura, not even waiting for the triple tri track. Then back down got chatting with Kelly and Fel and before we knew it we'd missed the GMFT. That was fine for Kel who was going back to the car park so Fel and I escorted her then headed round base of HH and up Ainslie up the tricky track. Turned out that was a great way as got to the top of Ainslie several minutes before anyone else. Then down to the back of the War Memorial and straight line to car park. Pretty snappy along this section. Felt pretty good post 3k with weary quads and taking a while to warm up the only probs.
Brekky with massive crowd at Sfoglia and I had coffee with foccacia. After a while decided to also have caramel milkshake and can see why Miss Jones has one every week - yum!!!!! Spent most of the rest of the day at Dicko pool with the kids and Hogg-SMiths which was fun.

Saturday Jan 15, 2011 #

5 PM

Running warm up/down 11:45 intensity: (37 @1) + (7:23 @2) + (3:45 @3) 2.03 km (5:47 / km) +2m 5:45 / km
ahr:135 max:146 shoes: Nike Air Pegasus27

Warm up with MissJ, Frogga & a friend of Shannons. Forgot to start watch so missing first part of warm up. had planned to do more run throughs as start was listed for 5.50pm but we were started at 5.45pm.

Running race 10:58 intensity: (6 @1) + (5 @2) + (8 @3) + (43 @4) + (9:56 @5) 3.12 km (3:31 / km)
ahr:173 max:179 shoes: Asics Racing Flats

3k "pro-am" at AIS track which was supposed to be big TQ-GB challenge but TQ was a no-show. Still Jules (8.43), GB & Miss Jones ran along with myself and 6 other hardy souls. Thought beforehand a good run would be 11mins so 10.58 is good enough. First 2ks were in the 3.30s but last k struggled to hold pace. Good to do track - first time in 10 years plus! Certainly gets the HR up there.
THanks to all the cheerers who turned up - lazydave, mace, fatrat, jose, phoebe, fel, BA, ALJ, RobW and I think I got everyone. CHeering much appreciated!

Running warm up/down 16:13 intensity: (24 @1) + (1:32 @2) + (8:55 @3) + (5:22 @4) 3.23 km (5:01 / km) +22m 4:51 / km
ahr:148 max:158 shoes: Nike Air Pegasus27

Warm down with Jules. Kept him talking to ensure it wasn't at my race pace. ;)

Friday Jan 14, 2011 #

6 AM

Running 35:55 intensity: (23 @0) + (18:56 @1) + (15:17 @2) + (1:19 @3) 6.26 km (5:44 / km) +83m 5:23 / km
ahr:124 max:143 weight:81.2kg shoes: Nike Vomero

Morning run with Rob, Andy and Pippa.

Thursday Jan 13, 2011 #

4 PM

Running 41:21 intensity: (17 @0) + (12:29 @1) + (26:56 @2) + (1:39 @3) 7.15 km (5:47 / km) +101m 5:24 / km
ahr:127 max:141 weight:81.1kg shoes: Nike Air Pegasus27

Recovery run of reverse concrete path loop with diamond cutter add on. Quads weary.
5 PM

Pilates 5:00 [1]

Started these core building exercises for running. Got em out of latest edition of Runners Week mag. Am sure they will help my running, esp with ups and downs of 6FT. Am not sure they will become something regular I do but hoping trogging them will help.

Wednesday Jan 12, 2011 #

Note
weight:81.3kg

Been deliberately avoiding scales since Christmas-ish to give me a break. Figured time to get back on this morn and as expected put on a little. Less than I feared though prob coz been training well.
6 PM

Running warm up/down 9:33 intensity: (9 @0) + (49 @1) + (3:54 @2) + (4:41 @3) 1.8 km (5:18 / km) +2m 5:16 / km
ahr:136 max:149 shoes: Nike Vomero

Extended warm up to try and get heavy legs going

Orienteering race 24:54 intensity: (15 @1) + (8 @2) + (53 @3) + (6:42 @4) + (16:56 @5) 5.21 km (4:47 / km) +12m 4:43 / km
ahr:167 max:178 shoes: Nike Vomero

ANU SS. Listed Course Length 4.2. Heavy legs most of the course. Lost time on 4th when fell for the old "I know where that is" but I didnt. Also 'lost' time when came across A&Z doing the blue course on way to 7 and stopped for a chat. Prob a minute to minute and ahalf in total. Actually I just used the unbeleivably cool map of my run and I reckon 59s lost for mistake and 20s for stopping to talk to A&Z. Close in zoom allows analysis. Unreal.

Running warm up/down 37:11 intensity: (3:42 @1) + (21:25 @2) + (12:04 @3) 5.38 km (6:55 / km) +159m 6:01 / km
ahr:135 max:147 shoes: Nike Vomero

ran home. slowly.

Tuesday Jan 11, 2011 #

7 PM

Running hills 45:22 intensity: (3 @0) + (14:32 @1) + (11:50 @2) + (6:12 @3) + (11:32 @4) + (1:13 @5) 7.58 km (5:59 / km) +282m 5:03 / km
ahr:136 max:169 shoes: Brooks Cascadia Yellow ones

Andys Famous 5 Hills but with a twist. Instead of doing them purely as hill efforts I backed off the hill effort a little and pushed down the hills as well (although forgot on the last downhill!). Was having little rests as turned around at bottom of hills and when going over the top of a hill. Good training, felt strong.

Monday Jan 10, 2011 #

8 AM

Cycling 1:19:22 intensity: (5:27 @0) + (1:10:26 @1) + (3:29 @2) 27.91 km (2:51 / km) +244m 2:43 / km
ahr:109 max:131

Commute to work & back on flat bar commuter. Thought seeing it was first for year I should time it and make that time my 'standard' time entry whenever I commuted. Last year I guessed 80mins and used this as my standard - lucky I timed it today and found it was actually 79mins. Think I'll probably give myself 80mins as the standard still....

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