Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Feb 27, 2011:

	activity	#	time	miles		km		+m
	Running	5	5:05:25	33.12	(9:13)	53.3	(5:44)	1087
	Cycling	1	1:20:00
	Twin Pram Running	1	24:32	2.02	(12:07)	3.26	(7:32)	48
	Total	6	6:49:57	35.15		56.56		1135
	[1-5]	6	6:46:45
averages - weight:81.6kg

2:01

0:00

» now

Sunday Feb 27, 2011 #

3 PM

Running tempo 1:00:37 11.25 km (5:23 / km) +273m 4:48 / km
ahr:143 max:166 weight:81.8kg shoes: Asics DS Trainer Orange

Tempo/surge effort which was crackenback and little black with no rest in between. Rob joined me in the middle of his long run. Felt a bit weary but time seems pretty good (never done that combination before) and included 10s stop for shoe lace blow out. Not 100% sure on DS trainers for 6FT as some minor discomfort which might be a problem over 4+ hours.

Saturday Feb 26, 2011 #

8 AM

Running 2:01:09 20.01 km (6:03 / km) +461m 5:26 / km
ahr:144 max:193 shoes: Nike Vomero

Long run with Spottage. Basic run was from my house to his in Duffy which meant over Aradna Hill, cork forest, Dairy Farmers, some zig zagging through Greenhills and then cut thru where they are building Jo & Daves mansion. Intention was also possible climb up Stromlo but Spottage's come back from a bad man-cold wasnt going as well as he had hoped so after a few coughing stops and a bit of walking I dropped him at his place and just did a short loop up onto Narrabundah Hill to get to 2hrs & 20k. Felt pretty cruisy. Plenty of work and work men in new suburb so we were a bit naughty cutting through - played the "we're lost" card.

Friday Feb 25, 2011 #

6 AM

Running 36:22 6.29 km (5:47 / km) +85m 5:25 / km
ahr:128 max:146 shoes: Nike Vomero

Usual fri run although a couple of amazing feats - (1) Searlo and I were first there and (2) Walders showed up. Hoggster didnt attend - I assume do avoid the analysis of how I beat him in XC. Lucky he didnt come b/c there was a lot of discussion about it.

Thursday Feb 24, 2011 #

Note
(rest day)

Workathon.

Wednesday Feb 23, 2011 #

3 PM

Running warm up/down 15:27 2.71 km (5:42 / km) +66m 5:05 / km
ahr:134 max:156 shoes: Nike Vomero

Run over to Gossan Hill and warm up lap.

Running intervals 20:05 4.29 km (4:41 / km) +83m 4:16 / km
ahr:162 max:177 weight:81.7kg shoes: Brooks Racer ST4

4 * EcMos Easy Ints on Gossan. 3.51, 3.52. 3.50 and 3.47. Rest till 5mins and go again. Close to best set of these and first time I'd done them solo. First run in Brooks Racers which bought at Runners SHop on weekend (I went there to buy shorts - think I'm turning into wiggle-addict RobW). SHoes were nice - v lightweight but a bit too thin for me for 6FT. Perfect for 5s, 10s etc on bike paths.

Running warm up/down 15:03 2.51 km (6:00 / km) +24m 5:43 / km
ahr:160 max:195 shoes: Nike Vomero

Jog down to childcare. HRM skewiff again despite cleaning.

Twin Pram Running 24:32 3.26 km (7:32 / km) +48m 7:01 / km
ahr:131 max:150 shoes: Nike Vomero

Run home with girls. Beautiful day and they'd had naps at childcare so we stopped at John Knight Park playground. Girls had great time on flying fox - Abby fell off several times b/c she was laughing so much she couldnt hang on!

Tuesday Feb 22, 2011 #

6 AM

Running 36:42 6.24 km (5:53 / km) +95m 5:28 / km
ahr:126 max:141 shoes: Nike Air Pegasus27

BAs turn for XC so early morning run for me with ALJ. We hadnt run together for a while but slipped into kid talk easily. Nippsville and dark although same conditions in September and I'd be boasting about how light it was and I wore shorts!

Monday Feb 21, 2011 #

Cycling 1:20:00 [3]
weight:81.3kg

super commuting. slightest hint of nip in the air. tried listening to SEN (Melbourne Radio) on the iPhone while commuting to catch all the footy trash from the day but reception dropping in and out was way too annoying.

« Earlier | Later »