Training Log Archive: acejase

Blobby run with the Hoggster from his house and single track on Aranda Hill. Achilles/calves pretty sore.

painful.

Orroral 20k Classic. John Harding special. I'd done it once before about 5 years ago but course was completely different. Didn't really have a plan other than my recent HR examinations suggested I wasn't pushing as hard as I used too so thought I should give it more of a crack.
Started pretty solidly and was feeling not having done a warm up. Course is 10k out and back with first 500m on the road before a gentle to steady climb which changes to steep at about 4k. Steep section is maybe a k long and then undulating to 10k turnaround. All fire trail except for that first 500m. Early on was with a group and seemed closer to the pointy end of the race than pre Christmas.Loose group was cap guy, vanessa harverd and bball singlet guy. I was pretty reasonable along slight uphill/undulating but a bit slower than the others up the steep section. Made sure I noted where the peak of the hill was (5.56k) on way out for way back.
Was gaining on cap guy into turn around but vanessa and the singlet guy had got clear. Had a gel at the turnaround where cap guy passed me back but I felt I was going well. HR avg was in the low to mid 160s as desired and k splits seemed quicker than pre christmas. Not long after turnaround found a good speedy rhythm and was enjoying waving to runners going the other way. Pushed on for the 14.44k mark where the downhill started.
Tried to "hammer" the downhill and checked my watch to see I was doing 3min50ks. The new watch keeps personal records and I remembered my current watch record for a k was 3min43 from Westerfolds Park run so I decided to make an assault on the record. It was a good fire trail so sped up and watched k rate come down. Split for the km went at 3min41s and I pumped a fist in the air. Hahah lucky noone else around at that point.
Road flattened out to undulating and I struggled up a pinch, suffering a bit from my speedy km. Heard, to my surprise, someone coming up behind me and found it hard to believe cap guy could've got a second wind. He hadn't - it was some other guy who'd made at least a minute on me from the turnaround. He went past fairly well but I dug in a bit and stayed 20m or so behind him. By now was aiming for sub90mins and final k tried to be speedy to break 90mins (tick) and catch guy (cross but I made him earn it).
Pretty happy with run - downhill improved, speed up a bit and 20k speed-endurance no probs. Cheered in BA, GM, Julia Minty and Spottage while chatting with Emma (Mrs Spottage) who had done the 10k. Good day got better when John told BA and I we'd won the 40s classes so tolberone and wine for us before shooting off early to take kids to swimming class. Main disappointment was no chance for coffee. Actually major disappointment ;).

C • Excellent run! 10

Didn't get time for a warm up as arrived too late but managed a short warm down. always seems to help recovery, not that I always do them!

Morning lap of aranda. Just wanted to do something so I didn't have that day-after-rest-day-legs feeling tomorrow. Its kind of related to Devils shopping legs but nowhere near as bad. Lots of walkers and dog walkers out.

Down to CISAC for a back loosening swim. Felt ok given haven't swum for a while (and am crap at it....)

Ride home via Black Mtn. Not done for a while and not enthusiastic but got up ok. Rain on the way down and then back up Belco Way did not help proceedings.

super commute. saw a fox in the morning in curtin. Darted across bike path in front of me, ran parallel to bike path but a little ahead of me for a while then back from whence it came.

Robs 5*4min up hill and 1min back down up Red Hill at lunchtime. Left HR strap at home. Was tired/weary but punched it out reasonably well. Good session and have been doing it with last interval including down hill interval section which is good.

Annual timing of super commute route. Slightly different route this year to avoid section of road where regularly cars get too close for comfort.

Back at work so went for a lunchtime recovery run in an attempt to avoid work.

super commute home thus meaning this years super commutes will be recorded as 1hr11mins and intensity zone 1.