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Training Log Archive: acejase

In the 7 days ending Apr 14, 2013:

activity # timemileskm+m
  Cycling5 3:58:20 20.9 33.63 706
  Running4 2:45:57 16.83(9:52) 27.08(6:08) 712
  Orienteering1 1:19:44 7.15(11:09) 11.51(6:56) 297
  Stretching & Exercises2 25:00
  Total12 8:29:01 44.88 72.22 1715
  [1-5]10 8:01:59
averages - weight:80.1kg

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Sunday Apr 14, 2013 #

10 AM

Orienteering warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks Cascadia Yellow ones

Orienteering race 1:14:44 intensity: (14 @0) + (47 @1) + (5:01 @2) + (29:44 @3) + (33:53 @4) + (5:05 @5) 10.51 km (7:07 / km) +297m 6:14 / km
ahr:152 max:171 shoes: Brooks Cascadia Yellow ones

OY at Arachnocopia. Did Course 1 and went sorta reasonable. Not race pace like at Easter but not CBF pace either. Missed a depression running over the top. Major miss was when stopped by some dudes doing the DuO that was on who were lost - spent a minute or so with them and then promptly ran off in the wrong direction making for a very wide arc on the long leg. Nice warm autumn day.
2 PM

Cycling 48:00 intensity: (1:00 @0) + (11:31 @1) + (26:42 @2) + (6:16 @3) + (1:20 @4) + (1:11 @5) 19.6 km (2:27 / km) +203m 2:20 / km
ahr:132 max:221 shoes: Trek Domane 4.3

Had to do some work but family, and only car, were ensconsed at stromlo and in particular Chateu JLA-Shep. So I rode the bike with laptop and large amount of work stuff in backpack to tilleys, did a coupla hours work and then rode home.

Saturday Apr 13, 2013 #

10 AM

Running 57:22 intensity: (4:40 @1) + (20:28 @2) + (16:41 @3) + (11:19 @4) + (4:14 @5) 9.08 km (6:19 / km) +340m 5:19 / km
ahr:142 max:175 shoes: Nike Lunarglides Orange

Farewell run for Hoggster and RobW before Hoggster jets to 3 months in Oxford. Its important for an academic to sample different chairs, couches and coffees throughout the world in his career so a great opportunity for Andy. Run was prob 1-2ks and 5-10mins longer as GPS took a while to lock on.
C • coffees 2

Friday Apr 12, 2013 #

Note
weight:79.9kg

Stood on scales and they were flickering between 79 and 80 before settling at 79.9. I reckon first time sub 80 since start of 2011.
7 AM

Running 46:23 intensity: (17 @0) + (5:58 @1) + (13:17 @2) + (25:40 @3) + (1:11 @4) 7.46 km (6:13 / km) +186m 5:32 / km
ahr:138 max:156 shoes: LunarFly2 Black/Blue

Morning run into work. Nice morning. Lots of felling near Governor Generals Drive so got diverted there by traffic dudes. Shoulda had more water before I ran instead of coffee - bit dehydrated. Legs a little weary.

Note run was also about 4k and 20mins longer than map due to stopping watch and forgetting to start again.
2 PM

Cycling 40:00 [2]
shoes: Trek Domane 4.3

Ride home from work.

Thursday Apr 11, 2013 #

9 AM

Cycling 37:00 [2]
shoes: Trek Domane 4.3

RITW
10 AM

Cycling hills 46:20 intensity: (1 @0) + (14:03 @1) + (6:12 @2) + (8:13 @3) + (17:51 @4) 14.04 km (3:18 / km) +503m 2:48 / km
ahr:140 max:163 shoes: Trek Domane 4.3

Got to work and found first two clients had cancelled so went straight back out on bike and did 4 Red Hills. Beautiful day and cracker morning.

Wednesday Apr 10, 2013 #

9 AM

Cycling 1:07:00 [2]
weight:80.3kg shoes: Trek Domane 4.3

Super commuting. Got into cracker super commuter race up Aranda Hill on way home. Was pumping for all I was worth and couldnt shake this guy. We ended up riding (slowly) through Aranda together with him thanking me for the tow and saying he wanted to go round me but had nothing left. I could barely speak in reply....
9 PM

Stretching & Exercises 15:00 [0]

Tuesday Apr 9, 2013 #

6 AM

Running intervals 42:54 intensity: (12 @0) + (11:09 @1) + (11:56 @2) + (5:00 @3) + (14:37 @4) 7.36 km (5:50 / km) +140m 5:19 / km
ahr:137 max:166 shoes: Nike Lunarglides Orange

Continuing effort to get back into training and also find routine for winter hours so set alarm early for intervals. Can't say I was pumped about it and seemed to spend half the night awake thinking I'd missed the alarm. Once I did get up Zoe came into kitchen as I was about to put shoes on so had to breakfast her before I could go. Eventually out and did 4*EcMo easy ints. The house below the start of the loop has no curtains and as a consequence I had an audience of child and presumably Dad for the start of each loop. Was very slow and just focussed on doing em. WHich I did.

Monday Apr 8, 2013 #

7 PM

Running 19:18 intensity: (18 @0) + (6:22 @1) + (12:33 @2) + (5 @3) 3.18 km (6:04 / km) +46m 5:39 / km
ahr:126 max:139 shoes: Nike Lunarglides Orange

Blobby end of day run and for first time in a while in the dark. just ran streets rather than get ayups off bike.
9 PM

Stretching & Exercises 10:00 [0]

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