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Training Log Archive: acejase

In the 7 days ending Sep 13, 2015:

	activity	#	time	miles		km		+m
	Cycling	2	2:19:42	13.53		21.77		540
	Orienteering	3	2:08:17	9.34		15.03		273
	Running	2	1:17:56	8.77	(8:53)	14.11	(5:31)	249
	Stretching & Exercises	4	40:00
	Total	11	6:25:55	31.63		50.91		1062
	[1-5]	7	5:45:40
averages - weight:77.5kg

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Sunday Sep 13, 2015 #

10 AM

Orienteering warm up/down 4:02 0.6 km (6:47 / km) +11m 6:12 / km
ahr:119 max:143 shoes: Innov-8 X-Talon 212

Orienteering race 1:16:01 9.63 km (7:54 / km) +249m 7:00 / km
ahr:151 max:168 shoes: Innov-8 X-Talon 212

Came down to Melbourne for Bulldogs final and Dads 70th birthday dinner. Meant I went with Mum and Dad to Glenlyn Roses O event. Big gully spur area. Really enjoyed terrain running. Been doing new core exercises and really felt like my legs freed up for terrain running. Unfortunately at this event you are also required to look at your map which i failed to do very often on long leg No. 3. Made huge mistake and lost probably 10 minutes. Another cracker mistake later on also. But as I said really enjoyed the running and hopefully some rustiness out of the way before Oz Champs. If you took away my mistakes though I still wouldn't have beaten Aston Key!

12 PM

Orienteering warm up/down 5:36 0.84 km (6:40 / km) +2m 6:35 / km
ahr:120 max:133 shoes: Innov-8 X-Talon 212

8 PM

Stretching & Exercises 10:00 [0]

Saturday Sep 12, 2015 #

Note
weight:77kg

10 AM

Orienteering warm up/down 13:11 2.54 km (5:12 / km) +7m 5:08 / km
ahr:129 max:157 shoes: Nike Lunartempo

Orienteering race 20:00
shoes: Nike Lunartempo

Act Sprint Champs at ANU extension map. Forgot to start watch. I was first starter and was tricky at the start. LazyDave caught me early and I promptly made 2 fairly large mistakes (1.30 in total?) and obviously lost him. Steady for a while before Tomas caught me Kept navigating myself which meant made a few choices which allowed me to keep touch with him till the end. Overall enjoyed the race but my navigation was terrible/out of practice - not surprising since I can't really remember doing O since tasmania in January.

Orienteering warm up/down 9:27 1.43 km (6:36 / km) +4m 6:30 / km
ahr:127 max:140 shoes: Nike Lunartempo

Cool down with Tomas.

Friday Sep 11, 2015 #

Note
weight:77.5kg

Thursday Sep 10, 2015 #

6 AM

Running intervals 53:32 10.28 km (5:12 / km) +113m 4:56 / km
ahr:136 max:160 weight:78kg shoes: Nike Lunartempo

Mona Fartlek with Al although Al didnt do the efforts as she has a case of old mans calf (sometimes known as Hoggster Calf). Efforts were ok but a bit slower than usual due to early morning. Felt good though. Nice to run with Al too - been a while.

Wednesday Sep 9, 2015 #

4 PM

Running 24:24 3.83 km (6:22 / km) +136m 5:25 / km
ahr:136 max:165 weight:77.5kg shoes: BRIGHT Orange Pegasus

A blobby run up Mt Painter while girls did ballet. Felt a bit tired in the quads. Beautiful spring afternoon.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday Sep 8, 2015 #

Note
weight:77.3kg

5 PM

Cycling hills 1:08:42 21.77 km (3:09 / km) +540m 2:48 / km
ahr:115 max:154 shoes: Trek Domane 4.3

Tried to get away from work a bit early (failed mostly) but still managed to get 3 Red Hills in on the bike before all light was gone. I'd looked up sunset which was 17.49 and that was probably the time I started on the hills. Felt pretty good but times got a little slower as light disappeared.

9 PM

Stretching & Exercises 10:00 [0]

Monday Sep 7, 2015 #

Note
weight:77.8kg

9 AM

Cycling 1:11:00 [1]
shoes: Trek Domane 4.3

super commute. Nippy again and getting trickier and trickier to avoid all the known magpie swoopers.

8 PM

Stretching & Exercises 10:00 [0]

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