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Training Log Archive: acejase

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Running6 4:05:08 32.09(7:38) 51.64(4:45) 330
  Stretching & Exercises5 2:25:00
  Orienteering2 42:36 4.47(9:32) 7.19(5:55) 115
  Total11 7:12:44 36.56 58.83 445
  [1-5]8 6:47:32
averages - weight:75.9kg

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

10 AM

Running warm up/down 11:07 intensity: (1:39 @1) + (8:26 @2) + (1:02 @3) 2.14 km (5:12 / km) +5m 5:08 / km
ahr:123 max:144 shoes: Saucony Peregrine6

Warm up round Hill End before Middle Distance Champs. We got there nice and early today so plenty of time for prancing. Had a chat to Anthony Nolan which was great.

Running 5:44 intensity: (1:25 @1) + (3:46 @2) + (33 @3) 0.88 km (6:33 / km)
ahr:119 max:138 shoes: Saucony Peregrine6

Bit more time for warm up after got my start time wrong and tried to go into box 9 mins early. Dough.

Orienteering race 26:38 intensity: (16 @1) + (26 @2) + (2:19 @3) + (23:37 @4) 4.08 km (6:31 / km) +98m 5:49 / km
ahr:159 max:168 shoes: Saucony Peregrine6

Aust Middle Champs M45. Contrast to yesterday with gold mining, scrubby bush and very little track running. Reminded me of Chewton near Castlemaine. First one looked easy following a little watercourse but I never saw the watercourse. Got the control anyway. Wanted to use compass better than I did last weekend at ACT champs and did so for 2 and 3 across a spur which was good. Passed guy who started 2min in front who looked as bamboozled as one can look.
4-11 found a good rhythm and navigating reasonably well, slowing down in and out of controls. Picked up Matt Stocks who said something or other too me leaving 11, then I tripped and fell almost immediately. No physical damage but bit flustered and went up wrong watercourse looking for 12. Cant work out where I went as no extra watercourses on map in area but knew I was wrong, came back down hill and into right watercourse and pleased to see 12.
Re focussed a bit out of 12 and nailed 13. Chose easier nav but harder physical route up through paddock to 15 and spiked it too. Lost time on last not reading control site properly and being on wrong side of watercourse.
Finished strong and pleased to see beat Jock by 30s. Result held up through the field so got the win. Jonno 3rd about 2mins back. Been a while since had a win/good result in O - think my fitness covers over my scrappy technique and even my scrappy technique was a bit better today.
C • A win's a win 2

Running warm up/down 13:49 intensity: (20 @1) + (13:29 @2) 2.42 km (5:42 / km) +34m 5:20 / km
ahr:128 max:135 shoes: Saucony Peregrine6

Cool down with Jock and then Jonno.
10 PM

Stretching & Exercises 15:00 [0]


Middle Dist Champs Course 5 - Splits

Saturday Sep 23, 2017 #

2 PM

Running intervals 11:50 intensity: (2:54 @2) + (8:09 @3) + (47 @4) 2.5 km (4:44 / km) +23m 4:32 / km
ahr:143 max:156 weight:75.5kg shoes: Mizuno Sayonara 3

Up to Bathhurst for Aust Sprint Champs and Middle Champs tomorrow. Hot and windy, unbelievably. Did a decent warm up in amongst craziness of getting there with kids etc Felt like needed more water so had a bit more and also figured it wasn't a big deal given sprint race.

Orienteering race 15:58 intensity: (10 @1) + (22 @2) + (34 @3) + (8:14 @4) + (6:38 @5) 3.11 km (5:08 / km) +16m 5:00 / km
ahr:167 max:178 shoes: Mizuno Sayonara 3

M45 Australian Sprint Champs. 1st control was tricky being round the corner from the start triangle. Managed to get it although my control description flew out of holder on way to first - time for a new holder! Started to find a rhythm and could stride out on 3rd control which was a bit longer. Course trickier than I had anticipated with good use of undercover walkways to cut through (or not) and plenty of little olive greens stopping other cut throughs.
Was hitting them pretty well although running on edge so a few hesitations including going in one building too early on 5. By 7 and 8 starts to spot Jonno McComb ahead - knowing he was on my course and I was last starter was encouraging.
Kept hitting them and got a little help as started spotting Jonno getting them. Unfortunately help turned bad 17-18. I was probably a little too reliant on Jonno who was just ahead and across longer leg he, and I, both started navigating to 13 where lines crossed over. We hit 13 and knew something was wrong. I worked out what I thought had happened but wasn't sure and in hurly burly of it all wasn't even sure I'd gone to 17. Decided I had and hesitantly went round corner to 18. Probably dumped 30s - a fair bit in this sorta race. Certainly dumped some confidence! Jonno headed in other direction and didn't see him again. Was hesitant again on way to 19 unsure of self and double checking a few things but got back into it for last control.
Annoying error on 17-18 although typical/common in a sprint race. My running speed and rest of performance held up well to get 2nd, 20s behind Jock and a fair way ahead of 3rd. Any day 20s behind Jock is a good day so bit of a confidence booster.

Running warm up/down 12:53 intensity: (1 @1) + (3:45 @2) + (9:07 @3) 2.5 km (5:10 / km) +16m 5:00 / km
ahr:139 max:153 shoes: Mizuno Sayonara 3

Cool down with Jonno.

Aus Sprint Champs Course 2 - Splits

Friday Sep 22, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n stretch.

Thursday Sep 21, 2017 #

12 PM

Running warm up/down 15:46 intensity: (31 @1) + (2:11 @2) + (12:41 @3) + (23 @4) 3.49 km (4:31 / km) +5m 4:29 / km
ahr:140 max:156 shoes: Nike Zoom Elite 9 Green

Run round with Sam.

Running intervals 20:11 intensity: (19 @1) + (11 @2) + (2:35 @3) + (17:06 @4) 5.07 km (3:59 / km) +2m 3:59 / km
ahr:160 max:171 shoes: Nike Zoom Elite 9 Green

One of Reid's ovals had the sprinklers on so we did 10*1min on, off around 1 oval. Rest was a little bit more float pace than usual. Hard work for legs this week but held speed well.

Running warm up/down 22:20 intensity: (5 @1) + (3:26 @2) + (18:49 @3) 4.65 km (4:48 / km) +31m 4:39 / km
ahr:142 max:153 shoes: Nike Zoom Elite 9 Green

Longer cool down via lake.

Wednesday Sep 20, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]
weight:76.5kg

Flex n Stretch. Bit more core work today which was harder. ALJ turned up so good to have her back in the Flex class.
5 PM

Running 1:04:45 intensity: (56 @1) + (6:15 @2) + (57:34 @3) 13.52 km (4:47 / km) +146m 4:33 / km
ahr:141 max:153 shoes: Pegasus32 BlackWhite

Mixed week up a bit by running home. Dark from Scrivener dam onwards and stopped at Coles Jammo for some shopping before lugging / jogging with bag home. Felt pretty ok and is good to finish day with a run.

Tuesday Sep 19, 2017 #

4 PM

Running intervals 42:02 intensity: (11 @0) + (37 @1) + (8:49 @2) + (13:54 @3) + (18:31 @4) 9.37 km (4:29 / km) +12m 4:28 / km
ahr:149 max:171 weight:75.8kg shoes: Mizuno Sayonara 3

Home with Zoe again so did 5 * 1km around Aranda Ovals. Kept them all at 3min35s which was hard work at times - if anything got easier after 2nd one, maybe once warmed up? Regardless good session.
10 PM

Stretching & Exercises 5:00 [0]

crab walks.

Monday Sep 18, 2017 #

6 PM

Running 24:41 intensity: (1 @0) + (20 @1) + (7:49 @2) + (16:31 @3) 5.11 km (4:50 / km) +56m 4:34 / km
ahr:136 max:150 weight:75.8kg shoes: Pegasus32 BlackWhite

Home with sick Zoe most of day then into work for late afternoon. At end of work day went for little trot round Yarralumla and Deakin just to do some exercise. Felt pretty good in legs and cleared head so mission accomplished.
10 PM

Stretching & Exercises 5:00 [0]

crab walks

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