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Training Log Archive: acejase

In the 7 days ending Feb 7, 2016:

	activity	#	time	miles		km		+m
	Running	5	3:52:24	28.62	(8:07)	46.05	(5:03)	542
	Orienteering	1	2:32:55	15.28	(10:00)	24.59	(6:13)	807
	Cycling	4	2:08:36	31.5	(4:05)	50.7	(2:32)	482
	Stretching & Exercises	5	1:10:00
	Total	15	9:43:55	75.4		121.35		1830
	[1-5]	10	8:32:39
averages - weight:76.9kg

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Sunday Feb 7, 2016 #

Note
weight:75.8kg

I remembered from last year it's good to do a weigh in the morning after a twilight rogaine and that proved correct again! Nothing like serious dehydration to bring the weight down. ;)

4 PM

Running 40:37 7.01 km (5:48 / km) +102m 5:24 / km
ahr:120 max:130 shoes: BRIGHT Orange Pegasus

V slow concrete path loop trying to shake legs out. Bumped into Shannon and Grant early so had a long stop.

10 PM

Stretching & Exercises 5:00 [0]

Ouch.

Saturday Feb 6, 2016 #

5 PM

Orienteering race 2:32:55 24.59 km (6:13 / km) +807m 5:20 / km
ahr:154 max:165 shoes: Nike Vomero10

Twilight 3.5hr rogaine teamed with Devil and Grant. Course looked like we could clear it comfortably in the time and we planned an anticlockwise route. Started off through Macquarie, Cook, Mt Painter, base of Aranda Hill. We only had 2 dibbers between the 3 of us and had decided that I would be the one not to have a dibber. Made my job easier not having to go right to the control so I was doing a lot of the nav as I cut to the exit direction of controls while Grant and Devil punched it. Kept in touch with Marty/Mark team and Tomas/Craney team until Aranda Hill but by then they'd pulled away out of sight. A few bush legs through Black Mtn reminding me of how beautiful an orienteer Grant is. Long spur uphill through the forest up Black Mtn to a control we were glad to see. Pretty good nav round Black Mtn with no mistakes of any consequence. Coming off Black Mtn Grant had a ripper full frontal fall which looked bad but fortunately he got up and dusted himself off pretty quick. Coming off Little Black Mtn it was obvious we were going to clear the course well under the 3.5hrs so started to speed up a bit as we hit the streets of Aranda and Cook. I finished pretty strong and Devil and Grant gutsed it out well. Grant's navigation probably saved 10mins worth of errors compared to if I'd been solely in charge!
We were 3rd outright with Marty/Mark team clearing the course in 2hrs17 and the Craney/Tomas combo 2hrs22 (?). Some bozo adventure racer pair got put up ahead of us as even though we cleared the course (they missed one control) and we did it about 40mins quicker than them. They got 20 points bonus for being "novices". That also meant they beat the craney/tomas team. Marty's team only beat them because Mark was also a "novice". Not sure the ACT Regaining rules working quite as intended there.

C • Novice rules 14

Friday Feb 5, 2016 #

8 AM

Cycling 30:44 11.85 km (2:36 / km) +109m 2:29 / km
ahr:111 max:145 weight:77kg shoes: Trek Domane 4.3

in to work. Bit nippy so vest came out. had to pump it a little bit as left late.

5 PM

Cycling 36:06 13.52 km (2:40 / km) +136m 2:33 / km
ahr:99 max:125 shoes: Trek Domane 4.3

Home again home again jiggity jig.

9 PM

Stretching & Exercises 10:00 [0]

Thursday Feb 4, 2016 #

Note
weight:76.5kg

12 PM

Running warm up/down 10:19 2.11 km (4:54 / km) +10m 4:47 / km
ahr:132 max:147 shoes: Nike LunartempoV2

Jog from car to Reid and a lap or so with Marty, Jasen and Mark.

Running intervals 20:00 5.21 km (3:50 / km) +1m 3:50 / km
ahr:163 max:169 shoes: Nike LunartempoV2

Mona Fartlek. Stuffed up my watch programming so it was out of sync and beeping all over the shop. Tried to fix on the run which was not possible so sat in with Jacob, cutting corners to keep up with his well programmed watch. Bit weary on first few mins but once warmed up hit my straps nicely. Felt very comfortable in the floats. Keeping up with Jacob, even with corner cuts, was hard. 5.21k pretty sure most distance I've covered in a Mona's session before - usually 5.1k.

C • Reid sessions 1

Running 9:21 1.62 km (5:46 / km)
ahr:133 max:139 shoes: Nike LunartempoV2

Warm down jog with HP boys. Chatting so much I nearly ran into town but turned back to car.

10 PM

Stretching & Exercises 20:00 [0]

Wednesday Feb 3, 2016 #

8 AM

Running 57:45 11.2 km (5:09 / km) +175m 4:47 / km
ahr:137 max:151 weight:76.5kg shoes: Nike Vomero10

Run into work. Intention was to leave early and make it a longer run say 90mins but general craziness at home meant didn't leave even close to on time and in fact had to rattle along on normal route choice to get to work at a decent time.

2 PM

Cycling 31:30 12.65 km (2:29 / km) +130m 2:22 / km
ahr:112 max:133 shoes: Trek Domane 4.3

Ride home. Felt pretty good.

Tuesday Feb 2, 2016 #

9 AM

Cycling 30:16 12.67 km (2:23 / km) +107m 2:18 / km
ahr:102 max:126 weight:77.5kg shoes: Trek Domane 4.3

Commute in to work. Rolled along quite nicely.

5 PM

Running intervals 58:01 12.43 km (4:40 / km) +156m 4:24 / km
ahr:143 max:164 shoes: Nike LunartempoV2

Testing a new weekly regime in first week of school - run home from work on Tuesdays and then back in again Wednesday morning. Did 6*1k with 1min rest on way home. Felt pretty tired legs at start but didn't get any worse and pace was good. If anything better at the end. Saw Uncle Shep speed past on his pushy just over Scrivener Dam wall.

9 PM

Stretching & Exercises 15:00 [0]

Monday Feb 1, 2016 #

6 AM

Running 36:21 6.47 km (5:37 / km) +98m 5:13 / km
ahr:123 max:136 weight:78kg shoes: Nike Vomero10

Concrete Path loop in the AM with Rob. Bit sore and certainly tired legs, particularly quads. Finished at 2B10 to restock coffee bean supplies.

10 PM

Stretching & Exercises 20:00 [0]

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