Training Log Archive: acejaseIn the 7 days ending Feb 26, 2012:
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Sunday Feb 26, 2012 #
8 AM
Running long 2:44:10 25.27 km (6:30 / km) +1086m 5:21 / km
ahr:146 max:166 weight:82.9kg shoes: Lunar Fly 2 Green/Black
Long run with Devil and RobW out at Honeysuckle Ck. Down through a fairly overgrown track to the Mt Tennant fire trail just above where John Harding races start from. Then long haul up Tenant, back down through to Bushfolds Flat and up to Booroomba Rocks turn off and back down to tracking station.
I was solid up Tennant, not willing to go with Devil's early acceleration and ran steady to the top. Coming off tennant that seemed like a good 6FT pace as still felt pretty good and stayed feeling OK till end. 4 gels (1 after only 15mins as felt hungry) and lots of water from ALJ's camelback seemed to help a lot. Hopefully this has my nutrition strategy nailed down for 6FT with gels and water only or a nibble of a muesli bar - exactly what ive done on all my long runs and races over summer. Now to ease off over next two weeks and especially do some stretching and exercises - been a bit slack last week and calf was a bit twingy/sore today.
Afterwards at a Bite to Eat with the boys - pocket and chips is recommended. Rain while sitting in courtyard is not.
I was solid up Tennant, not willing to go with Devil's early acceleration and ran steady to the top. Coming off tennant that seemed like a good 6FT pace as still felt pretty good and stayed feeling OK till end. 4 gels (1 after only 15mins as felt hungry) and lots of water from ALJ's camelback seemed to help a lot. Hopefully this has my nutrition strategy nailed down for 6FT with gels and water only or a nibble of a muesli bar - exactly what ive done on all my long runs and races over summer. Now to ease off over next two weeks and especially do some stretching and exercises - been a bit slack last week and calf was a bit twingy/sore today.
Afterwards at a Bite to Eat with the boys - pocket and chips is recommended. Rain while sitting in courtyard is not.
9 PM
Stretching & Exercises 15:00 [3]
Saturday Feb 25, 2012 #
5 PM
Running 22:14 3.57 km (6:14 / km) +83m 5:35 / km
ahr:123 max:143 shoes: Pegasus28 White/Blue
Been fairly flat last few weeks from all the training so decided just a trot today with long tomorrow and XC on tuesday. Half lap of aranda.
Thursday Feb 23, 2012 #
1 PM
Running intervals 38:56 8.23 km (4:44 / km) +57m 4:34 / km
ahr:154 max:170 shoes: Lunar Fly 2 Green/Black
Felt like should do something hard but couldnt face more hills. So did 6,5,4,3,2,1 session with 1min recovery from work down round edge of lake and back up through yarralumla. Was pretty good actually and felt strong coming back up hill from lake.
Lowlight was post run. Was late (theres a surprise) so finished, straight into dog box of s shower room at work, out again and into work clothes. Problem was despite shower my body had not finished sweating. Headed back into office and body exploded with sweat. Work shirt quickly saturated (mostly). Had to return to shower, stick head under cold water for 2mins and then put a new shirt on!
Lowlight was post run. Was late (theres a surprise) so finished, straight into dog box of s shower room at work, out again and into work clothes. Problem was despite shower my body had not finished sweating. Headed back into office and body exploded with sweat. Work shirt quickly saturated (mostly). Had to return to shower, stick head under cold water for 2mins and then put a new shirt on!
Cycling 1:07:00 [2]
super commuting including home in the dark at 8pm.
Wednesday Feb 22, 2012 #
6 PM
Orienteering race 32:41 5.48 km (5:58 / km) +79m 5:34 / km
ahr:156 max:169 shoes: Brooks Cascadia Yellow ones
Stromlo O. Head in work at start. Few little mistakes in erosion gully early on but then found a slow rhythm, especially when decided just to run the tracks. Much better than blackberries and grass seeds. Thanks to JLA and Shep for setting - too good for me on a couple of early legs.
Stretching & Exercises 20:00 [0]
Tuesday Feb 21, 2012 #
12 PM
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Lunar Fly 2 Green/Black
Running race 30:02 5.01 km (6:00 / km) +243m 4:50 / km
ahr:153 max:177 shoes: Lunar Fly 2 Green/Black
Black Mtn Run Up. Still started tired from training but felt stronger than last few days. Time ntb - 14.29 is 8s off PB from October last year and about 20s better than this time last year. Not good enough to hold off Sebba however my first victory in a run up over Patrick in a long while - his illness interrupted training taking its toll. Total time includes run back down hill with Sebba.
Monday Feb 20, 2012 #
Cycling 1:07:00 [3]
weight:82.7kg
super commuting and regretting not giving my tyres a bit of a pump up. listened to newish radio grandstand morning show with francis leech on the way in which was good stuff.