Friday Feb 29 |
 | Running 44:04 [3] 8 km (5:30 / km) | |
| shoes: Asics GT2120 |
| Easy run into town. Had to keep moving as was in danger of being frozen to the spot. wore tights and long sleeves for first time since I cant remember. brrrr. |
| Note | |
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| Given up looking for h/r monitor strap. Rang Runners Shop who are ordering me a new one. A nice young man called Julian answered the phone and assured me everything would be ok. |
| Cycling 30:00 [3] | |
| |
| half a commute home. |
Thursday Feb 28 |
| Note | |
| (rest day) |
| Rest day. Suspicions of getting sick which hopefully will pass. |
Wednesday Feb 27 |
| Running tempo 1:10:21 [5] 16 km (4:24 / km) | |
| shoes: Nike Air Zoom Elite |
| My monthly dose of HTFU and, as usual, it was a good dose. The Waste basin 10 miles, this time at lunch time. Patrick's mate Graham joined me as he is aiming for Canberra marathon as well. Started off ok feeling easy and wondering whether I could go a bit faster. Graham had done the 4k XC the night before so i thought he might be dragging the chain but in retrospect the pace was pretty right. Hit a bit of a snag near the old national museum (about 4k mark) when I did a runners nose-blow and my nose started bleeding. A bit of very attractive sniffing and it eased off after a k or so. Not helpful though. Harder work from about half way and in some ways I felt it would have been easier if I strode out a bit more but was a bit worried I might pay for it later on. Well and truly in the HTFU zone for last 15mins. Time was about 20s faster than a month ago with ALJ. |
| Running warm up/down 20:00 [3] 3 km (6:40 / km) | |
| shoes: Nike Air Zoom Elite |
| Jog down to Acton Ferry Terminal and back. Funnily enough I dont think I have ever seen a ferry there and whats more its really a kiosk, not a terminal. Stopped in on ALJ at the metro on the way home for a drink and a chat. Think I woke Max - woops. |
Tuesday Feb 26 |
| Cycling 30:00 [3] | |
| |
| half a commute. |
| Running 49:11 [3] 8 km (6:09 / km) | |
| shoes: Asics GT2120 |
| ran home through Black Mtn reserve and then back half of classic loop. Bit ploddy but made it ok. nothing of significance to report - just racking up another run. |
Monday Feb 25 |
| Cycling 1:30:00 [3] | |
| |
| Easy ride round lake on way home from work instead of blob. Time also includes commute in the morning. Had to wear sleeves this morning! First sign of summer ending... |
Sunday Feb 24 |
| Running long 2:30:03 [3] 28 km (5:22 / km) | |
| shoes: Asics GT2120 |
| Coach Hoggster had decreed a 2hr 30run sometime so we made it happen. Started with Andy from his place in Cook at 7.10am, over through Bruce Ridge, Lyneham and up the Dickson storm water bike track. Should have started at 7am as were 7mins late to usual Cockies long run starting point. Joined the masses of blokes with young Heather McDonald the only female representative. Was also concerned I may be delirious as I was seeing Dreaded in the group. We set off along Ainslie at a pace way-more cracking than usual with Hoggster emboldened by his long warm up and i think Kez was a bit peeved about the late start. I struggled up Ainslie a bit, feeling a bit woozy in the guts. Surely not my culinary delights of yesterday? 100mins by top of Ainslie so on the back straight already with Hacket Hill and a tour of Majura Pines to finish off. Hoggster was quote shattered unquote by the end. I was glad to get the end and tireder than normal long run but ntb all things considered. |
Saturday Feb 23 |
| Running warm up/down 9:15 [3] 2 km (4:38 / km) | |
| shoes: Nike Air Span |
| usual warm up down round the randy ovals with the Hoggster. |
| Running hills 21:59 [5] 5 km (4:24 / km) | |
| shoes: Nike Air Span |
| 8*DS hills with the Hoggster. Was sposed to be Randy Ovals but did the hills for a bit of variety. Didnt feel like I had a whole lotta hill strength which is probably fair enough seeing I havent been doing many. Kept it fairly steady though. Hills:
73, 74, 74, 74, 74, 72, 76, 76
NB for those sharp-eyed observers notincing no HR details I have lost my HR monitor strap. Not the clip bit that has the transmision parts in it but the strap that has the electrodes in it. Hoping it will turn up soon. |
| Running 17:35 [3] 2 km (8:48 / km) | |
| shoes: Nike Air Span |
| Slow warm down via the Hoggsters to review his work in the garden. Nat drives him hard but the results are pleasing to the eye. |
| Note | |
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| A Festival of Footy was had in the nations capital this arvo/evening. Headed off to geelong v StKilda at Manuka with RobW who was pumped to the eyeballs for some AFL. Cracking game only won with a minute to go when some young Saints whipper-snapper (we noted several players born in the 90s) snagged a daicos-like sausage roll. Speaking of food we excelled in the footy-food eating stakes. 600ml Coke each at quarter time, pie at half time and we completed our 3-course meal with a Drumstick (Vanilla) at 3/4 time. Rob's enthusiasm for his post-Sweden pie caused some tongue and mouth burn but overall very satisfying.
From there I had about 30mins at home before mate Damo and I rode our pushies up to Bruce Stadium where we met Nafan and settled into our usual seats for Brumbies v Highlanders (although we kept calling them Hurricanes by mistake). Not as good a game as saints-cats but close with Brumbies hanging on with benefit of slightly dicey final decision against High-Hurricanes. You know the ref is a bit unsure when he blows the whistle, a couple of High-Hurricanes look at each other in shock and when they look back the ref has already sprinted half way to the sheds. None-the-less a win is a win. Food consumption: 1 tinnie of Tooheys New + 1 bucket of Chips. Only drawback was we all wore shorts to the game in the early evening warmth but were shaking with cold as the usual Canberra after-dark weather settled in.
What a day! |
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| C • brumbies 3 |
Friday Feb 22 |
| Running 49:00 [3] 10 km (4:54 / km) | |
| shoes: Nike Air Span |
| Ran to work with the Hoggster and his offspring round the bike(pram)path via the lake. Cinnamon turkish toast and coffee at Vanilla Bean. Yum. Ella had weet bix - well she must've had some, it cant have all been round her face! Also if anyone finds a small reddy-orange sock on the bike path it belongs to Ella. Hopefully Ella's childcare doesn't discriminate against one-socked people and not let her in. |
Thursday Feb 21 |
| Note | |
| weight:85kg (rest day) |
| No chance for run today but that's ok as a rest day fits nicely. |
Wednesday Feb 20 |
| Running 1:05:06 [3] 13 km (5:00 / km) | |
| ahr:143 max:160 shoes: Nike Air Span |
| Same lunchtime run as last week - ANU + Two Bridges. Quads a bit weary from last night but floated along ok. A lot warmer than last week. Listened to podcast of Spencer Addison from JJJ which was hilarious. Also had a most excellent lunch when I finished of re-heated tandoor indian courtesy of last nights Liggo-paid-for leftovers and bottle of L&P that JLA bought me back from NZ. |
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| C • L&P 5 |
Tuesday Feb 19 |
| Running race 28:36 [5] 7.1 km (4:02 / km) vdot: 50.5 | |
| ahr:169 max:180 shoes: Nike Air Span |
| XC Lake Ginninderra. Felt better than last week and ran accordingly better althuogh I have a feeling a bit slower than last year. I havent looked it up on the ACT XC Club super-computer yet. Was concious of not going out at 5k pace so kept an eye on HR and tried not to get sucked along by others (Al, Liggo). Strode out a bit approaching final bridge and caught up Patrick's mate Graham but probably should've have saved my pennies as couldnt go with him over last 500m from bridge end to finish. Got my revenge on Al from last week although she was clearly having a bad day. |
| Running 20:00 [3] 3 km (6:40 / km) | |
| shoes: Nike Air Span |
| longer warm up than usual as arrived early so Belinda could do my helping shift. |
| Note | |
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| Actually just checked and I was 20s quicker than last year!!! :) |
Monday Feb 18 |
| Note | |
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| Received in the courier-mail (as compared to the Herald-Sun) some replacement Nikes!!!! Yeh for Nike. It seems either (a) they retested the Nike Astroboys and realised they were rooted from manufacturing fault or (b) decided they were sick of the sound of my persistence and better to replace the shoes and be rid of me. The letter with the new shoes said (a) but I suspect it was a fair bit of (b). Either way new shoes. Thanks Nike. |
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| C • Whisper quiet 2 |
| Running 1:12:00 [3] 12 km (6:00 / km) | |
| ahr:141 max:165 shoes: Nike Air Span |
| Actually this was a combination of runs as the shoes-courier-pick up stuffed up my run timing this morning and I got a lift to ANU and then ran for 10mins to work so have just added this on to my evening run. That was a long and boring story. The afternoon run was home from work. met the elusive Liggo who had forgotten his running shorts but luckily for him I had a spare pair at work. We ran through ANU and up Black Mtn where I introduced Liggo to the magnificent chilled-water drinking fountain. Then down the concrete path where Liggo peeled off and headed back to the Hyatt while I met Dave at the underpass as he was on a solo-blob. We then strolled round the back half of the classic loop. heaps of walkers out. Must be the full moon. Replacement Nikes performed magnificently and more importantly they performed very quietly. |
Sunday Feb 17 |
| Note | |
| (rest day) |
| Ditto as yesterday. |
Saturday Feb 16 |
| Note | |
| (rest day) |
| away in Bowral with no time for training. |
Friday Feb 15 |
| Cycling 1:15:00 [3] | |
| ahr:109 |
| Cruise round the lake in the evening after work and on way home. Skipped any riding this morning to cook breakfast for my beloved wife on our 5th wedding anniversary. Saw Brucie at start of the ride and had a bit of a yak. |
Thursday Feb 14 |
| Running 41:06 [3] 7 km (5:52 / km) | |
| ahr:131 max:151 shoes: Asics GT2120 |
| Early morning lap of the classic loop with Hoggster & Pippa. It was important to do the run as I know I wont be able to do much on the weekend but at least will now feel like I have some momentum in training. Pippa showed she was a bit of a chicken by stopping before we overtook some people with dogs. She refused to overtake and Andy had to go back with lead and drag her through. |
Wednesday Feb 13 |
| Running 1:07:27 [3] 13 km (5:11 / km) | |
| ahr:135 max:142 shoes: Asics GT2120 |
| Lunch time run. Had some cbf creeping in, driven by tiredness, so immediately set off for run before it become a malaise. I went through ANU, Acton Ferry Terminal and the two bridges. Also popped up to the tent embassy where the black fellas seemed as happy as larry after KRudds sorry-speech, which i also thought was excellent. Felt a bit leg-weary in general but I was glad I'd done it when run was finished.
Due to work a run tomorrow would be almost impossible (well unless I get up v.early) and running on the weekend also looks tricky. |
| Cycling 53:00 [3] | |
| |
| commuting. bit weary. |
Tuesday Feb 12 |
| Running 47:02 [3] 7 km (6:43 / km) | |
| ahr:141 shoes: Asics GT2120 |
| With Blair-like planning skills I am trying to do a bit more during the week this week as will be away on the weekend and likely to find time for running hard, yet alone anything long. As a result ranto work through the absoloutely teeming down rain. Was interesting to see how the water drained and how the forest tracks change through Black Mtn reserve based on where the water runs. The fact that I noticed this of course confirms previously held suspicions that I'm getting old. |
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| C • Mindfulness 4 |
| Running race 20:03 [5] 5 km (4:01 / km) vdot: 49.7 | |
| ahr:168 max:176 shoes: Asics GT2120 |
| XC at Acton Ferry Terminal. Bit dissapointed with time and result even if its understandable given done some training last few days. Last year I did 1minute faster although rested day before for race. Started out solid but didnt feel as strong as last week. Stayed behind bevy of nemesises till turn around point. Went past Jo, Mace & Grace as they slowed but couldnt keep up with the Joneses. Good HTFU training.
Out: 9.56(162/172)
Back:10.07(173/176) |
| Running warm up/down 15:00 [3] 2 km (7:30 / km) | |
| shoes: Asics GT2120 |
| Various jogs warming up and down for XC. |
Monday Feb 11 |
| Running 29:02 [3] 5 km (5:48 / km) | |
| ahr:130 max:144 shoes: Asics GT2120 |
| Life getting in the way of blob tonight so i was meant to run in the morning. As I was waiting for the 7am news to come on to be my signal to get out of bed and get running somewhat bizarrely the 745am news came on. Bizarre. I mean the alarm had been going since 630?
As a result this run was a short trot via the medicare office and Commonwealth Park at lunch time. Felt better at the end than the start which is probably whats meant to happen in recovery runs such as these. |
| Cycling 53:00 [3] | |
| |
| commuting. so unmemorable I forgot to put it in my trog at first pass. |
Sunday Feb 10 |
| Running long 1:52:02 [3] 20 km (5:36 / km) | |
| ahr:145 max:173 shoes: Asics GT2120 |
| Cockatoos long run same as usual - AInslie, Pines and Majura. Maybe a bit less wiggling in Pines. Surged the majura rd but didnt have much in me despite kind words from Miss Jones. Lawfords everywhere with BelindaL being one very fit 16yo. Nice coffee at Sfoglia although bacon&egg focacia was a bit much for me. Grant regailed us with stories from his first week in the AFP. |
Saturday Feb 9 |
| Running warm up/down 11:00 [3] 2 km (5:30 / km) | |
| ahr:130 max:145 shoes: Asics GT2120 |
| Warm up jog over to aranda ovals with the Hoggster. Needed to do something after spending all Saturday on a work training course and Hoggster was primed when I gave him a call. |
| Running intervals 21:23 [5] 5 km (4:17 / km) | |
| ahr:168 max:179 shoes: Asics GT2120 |
| 8 Aranda ovals hard with 1/2 a lap float in between each. Hoggster not sure if he had recovered from sickness so ran with me the whole way pushing me on through last few. Funny how those last few I thought Hoggster wasnt judging the pace well and was speeding up - the splits proved otherwise! Ran them hard and well and felt pretty good after a few easy days. Bit of adaptation going on in the body me thinks.
Ovals:98 (140/164), 99(164/166), 100(167/171), 99(170/173), 101(172/174), 99(174/177), 102(175/177), 102(175/177)
Floats: 60(162/164), 58(166/168), 59(168/171), 58(172/174), 59(173/174), 60(177/179), 64(175/177), 59(176/177) |
| Running warm up/down 23:20 [3] 3 km (7:47 / km) | |
| ahr:138 max:163 shoes: Asics GT2120 |
| Loopy warm down discussing the intracicies of canberra real estate. |
Friday Feb 8 |
| Cycling 1:16:19 [3] 30 km (2:33 / km) | |
| ahr:113 max:148 |
| Roll round the lake in the early morning cool with RobWalt and.....wait for it......wait for it......David Searle! No rain fell but path was fairly wet and lots of avoiding puddles and people. Searlo peeled off and went back to Cook while Rob & I adjourned to Guses where the food & coffee was ok but the service was incompetent. Also got a bit cold. |
Thursday Feb 7 |
| Running 40:14 [3] 7 km (5:45 / km) | |
| ahr:135 max:151 shoes: Asics GT2120 |
| Bit hopeless today. Meant to do an hour but life movements meant had to run in the morning and then didnt get out of bed early enough for 60min run. Hopefully might squeeze another little run out this evening but working late so doubtful. Run itself was pleasant enough - bit tired in the quads. Cut a lap of the classic loop from home. |
Wednesday Feb 6 |
| Cycling 53:00 [3] | |
| (rest day) |
| commuting. nice to be back on bike after a few days of life getting in the road of commuting. |
Tuesday Feb 5 |
| Running race 19:19 [5] 5 km (3:52 / km) vdot: 51.9 | |
| ahr:166 max:177 shoes: Asics GT2120 |
| XC at Weston Pk. I felt much better than last week in cooler conditions. Felt a bit leg weary at the start but after a k or so that passed as legs warmed up. Managed to resist getting swept up in the battle of the Jones girls on the way out and pushed home strongly, negative splitting. All question marks that the course was short should be ignored.
Out:9.42(159/171)
Back:9.36(173/177) |
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
| |
| bit less warm up than last week. |
Monday Feb 4 |
| Running 36:06 [3] 6 km (6:01 / km) | |
| ahr:124 max:142 weight:85kg shoes: Asics GT2120 |
| Blob. Walters feeling good with a bit of fitness behind them so they set a cracking pace. Pippa got into a blew which put a dampener on proceedings. |
| Note | |
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| too wet for commuting. yeh! |
Sunday Feb 3 |
| Running 1:54:48 [3] 20 km (5:44 / km) | |
| ahr:147 shoes: Asics GT2120 |
| Back on the long run trail after missing last weekend. Reasonable crowd given NZ is on - MissJ, Hoggster, Grants * 2, RobW & young Lac6hy Dow. Round the bottom of Ainslie, up Ainslie, Majura Pines and Majura. Started the surge from when we hit the road agoing up Majura. I didnt finish the surge as Irene and Hoggster started to pull away but hung on with a bit of coaching from RobWalt. Good HTFU training. Felt like body starting to get used to long runs again. Off to Tilleys afterwards to meet Liggo who was a bit bleary-eyed after the 21st of his brother/sister-in-law twins. |
| Note | |
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| on the run today we were talking police Academy movies in honour of Grant's entry into the AFP academy. For those on the run the crazy gun-toting character whose name we couldnt think of was Cadet Eugene Tackleberry (according to Wikipedia). Wikipedia says Tackleberry wont be in future Police Academies as the actor, David Graf, died of a heart attack in 2001. RIP Tackleberry. |
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| C • police academy 3 |
Saturday Feb 2 |
| Running 38:30 [3] 7 km (5:30 / km) | |
| ahr:130 max:147 shoes: Asics GT2120 |
| Nice trot with the Dees over to Gossan Hill, Brucie Ridge then back through Aranda playing fields. Rest week starting to show some effects - luckily just in time for return to normal training tomorrow morning. |
Friday Feb 1 |
| Running 36:03 [3] 6 km (6:00 / km) | |
| ahr:130 max:153 shoes: Asics GT2120 |
| Morning jog up Mt Paynter. Beautiful cool morning. My achilles are a bit wierd at the moment - I walked down the shops last night and basically had a big limp through achillies wierdness. Seemed alright running this morn though. Saw RobWalt riding on the bike path but he dished me. |
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| C • dished ? 5 |