Training Log Archive: acejaseIn the 1 days ending Nov 26, 2017:
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Sunday Nov 26, 2017 #
6 AM
Running warm up/down 8:48 1.99 km (4:26 / km) +15m 4:16 / km
ahr:135 max:149 shoes: Peregrine7
Warm up mostly around Cross country track. Legs not feeling great.
Said g; day to Emma, gramps and a few others. Start delayed due to big toilet queues. Well thats what Deek said on the mic.
Said g; day to Emma, gramps and a few others. Start delayed due to big toilet queues. Well thats what Deek said on the mic.
Running race 2:22:28 32.25 km (4:25 / km) +836m 3:55 / km
ahr:159 max:173 shoes: Peregrine7
Stromlo 30k. 4th time doing race with previous PB of 2.19.30. Easy to blow up in back half of this course but also didn't want to get left running on own. Didn't see any of Canberra guns who normally beat me on start line (e.g. Minto Creighton Krajca Crane. OK I just put Crane in there to flatter his ego and see if he reads my trog ;) ). Did see guy Dave from Sydney who beat me comfortably last year when I was 9th.
Set off and within the first k had separated out into myself, Dave and Central Coast guy Dom out front. Thought pace was solid for me but ok, especially as looked like I would be running solo if dropped back. Up the first hill pretty clear the other two stronger but then I relaxed down the hills and caught them up with little effort. It was hard to judge if I was going too fast for me for long race.
First 10k is loop and around 6k a fairly long hill which the other two put some time into me. Tried to relax and get into my own rhythm but picked them back up again on the long down back into Stromlo Forest Park. Fortunately this year the timings were better and only had to run through a few of the 10k runners (top 30?) versus the hordes in the last few years.
Got to the section where you turn off to do the 20k loop (i.e. no more 10k runners) and could still see Dave and pulling away from him Dom. Dave probably 100m ahead? I got a bit of a boost from this as felt like I had been dropping time. Gave myself a pep talk about it being hard and thats the way it is. Push on. Did try to conserve a bit through here though as knew last 5 k was really tough, particularly hill up over stromlo called 'The mother'.
Did lose Dom through this section and only occasional glimpses of Dave. Having plenty of water and gels as not many drinks stations so maximised when at them.
Up the mother and bit of a plod up the steeper bits while finding rhythm on less steep bits. Had written down time at 25k and was 7mins ahead of last year. Woah! Impressed myself and another boost.
Down the other side of stromlo and seemed to handle the downhills better than other years. Started pushing for 2.12 and definitely sub 2.15 but also started to realise it was a fair way to go even though my watch saying 28-29k. Turned out the course was slightly different to last year and ended up being 32.2k give or take. Was 30.3k on GPS last year.
I guess I could say I paced it well coz last k or so was pretty tough. Could've done with finishing at 30 or even 31! Pleased to come in 3rd and got a cheer from Emma. Never saw 4th who ended up being approx 5 mins behind me. Dave finished 3mins in front of me and Dom finished strong to beat me by 8. Time 3mins slower than last year but think if had been same length would've been as much 6mins quicker i.e. 2hrs 12-13 (just taking away 2k of average k rate). Nice to get another podium - this time runners shop voucher.
Set off and within the first k had separated out into myself, Dave and Central Coast guy Dom out front. Thought pace was solid for me but ok, especially as looked like I would be running solo if dropped back. Up the first hill pretty clear the other two stronger but then I relaxed down the hills and caught them up with little effort. It was hard to judge if I was going too fast for me for long race.
First 10k is loop and around 6k a fairly long hill which the other two put some time into me. Tried to relax and get into my own rhythm but picked them back up again on the long down back into Stromlo Forest Park. Fortunately this year the timings were better and only had to run through a few of the 10k runners (top 30?) versus the hordes in the last few years.
Got to the section where you turn off to do the 20k loop (i.e. no more 10k runners) and could still see Dave and pulling away from him Dom. Dave probably 100m ahead? I got a bit of a boost from this as felt like I had been dropping time. Gave myself a pep talk about it being hard and thats the way it is. Push on. Did try to conserve a bit through here though as knew last 5 k was really tough, particularly hill up over stromlo called 'The mother'.
Did lose Dom through this section and only occasional glimpses of Dave. Having plenty of water and gels as not many drinks stations so maximised when at them.
Up the mother and bit of a plod up the steeper bits while finding rhythm on less steep bits. Had written down time at 25k and was 7mins ahead of last year. Woah! Impressed myself and another boost.
Down the other side of stromlo and seemed to handle the downhills better than other years. Started pushing for 2.12 and definitely sub 2.15 but also started to realise it was a fair way to go even though my watch saying 28-29k. Turned out the course was slightly different to last year and ended up being 32.2k give or take. Was 30.3k on GPS last year.
I guess I could say I paced it well coz last k or so was pretty tough. Could've done with finishing at 30 or even 31! Pleased to come in 3rd and got a cheer from Emma. Never saw 4th who ended up being approx 5 mins behind me. Dave finished 3mins in front of me and Dom finished strong to beat me by 8. Time 3mins slower than last year but think if had been same length would've been as much 6mins quicker i.e. 2hrs 12-13 (just taking away 2k of average k rate). Nice to get another podium - this time runners shop voucher.
Running 11:24 1.37 km (8:18 / km) +1m 8:16 / km
ahr:116 max:121 shoes: Peregrine7
Worlds slowest shuffle round car park of Stromlo Forest Park. Knew it would be good for me in recovery so made myself do it and once got going wasn't too bad. K rate reflects how I was feeling.