Thursday Aug 31 |
 | Running tempo 1:01:00 [3] 11.5 km (5:18 / km) | |
| shoes: Asics Kayano |
| solo run round Black Mtn reserve. few nice hills. forgot HR monitor. |
Wednesday Aug 30 |
| Cycling 53:00 [3] | |
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| ride to-and-from work. |
| Note | |
| (rest day) |
| rest day today.
Been meaning to add to my log a very painful observation from Noosa half which I forgot to put in my Noosa report. I saw the Captain. When leaving the finish there was a guy who also had completed the half. He was wearing a tight fitting grey t-shirt. It was all grey except for the trail of blood from his left nipple and fresh-red all the way down to just above his waist. Nasty. |
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| C • Captain Chaffe...Superhero 1 |
Tuesday Aug 29 |
| Running warm up/down 18:27 [3] | |
| ahr:131 max:170 shoes: Asics Kayano |
| uh-oh - reality looming. warm up for DS hills. |
| Running hills 17:00 [5] 4 km (4:15 / km) | |
| ahr:147 shoes: Asics Kayano |
| 6 * DS Hills. Still holding off reality so didn't have heart in it. Big turn out - andy, nat, mace, scotty, stace & her work mate Luke.
70(135/164), 71(155/168), 72(153/170), 75(154/168), 71(155/171), 77(155/169) |
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| C • DS hills 4 |
| Running warm up/down 7:30 [3] 1.5 km (5:00 / km) | |
| ahr:138 shoes: Asics Kayano |
| warm down run home. reality, a.k.a. work, very near now. |
Monday Aug 28 |
| Running 41:43 [3] 7 km (5:58 / km) | |
| ahr:132 max:151 shoes: Asics Kayano |
| same run as Friday except in reverse with Belinda and we stopped at end of National Park and walked back. |
Sunday Aug 27 |
| Running 1:06:18 [3] 13 km (5:06 / km) | |
| ahr:135 max:164 shoes: Asics Kayano |
| dropped hire bike back and run over to Sunshine beach, up Liggos stairs, Alex Bay then back along Coast. wish I'd eaten more breakfast before hand. |
| swimming 5:00 [3] | |
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| Dip in the apartment pool at conclusion of run. have doen this a few times but thought I'd make sure I put in on log once. |
Saturday Aug 26 |
| Cycling 1:45:00 [3] | |
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| hired a bike and rode with Belinda along bike trail 1 from Sunshine Beach to Peregrine Beach. Had lunch there and rode back again. Hire bike was about as good as a hire bike can be although thrown chain up hill out of Noosa on zero shoulder road did not inspire confidence. |
Friday Aug 25 |
| Running 41:43 [3] 7 km (5:58 / km) | |
| ahr:134 max:155 shoes: Asics Kayano |
| run with Stace up track 2 to Noosa Hill saddle then along ridge adn back along coast line. Bit shorter than planned as spent too long lying on beach and had to be at Pier for sunset cruise at 5. |
Thursday Aug 24 |
| Running 1:05:37 [3] 10 km (6:34 / km) | |
| ahr:132 max:155 shoes: Asics Kayano |
| rest day was a good move as feeling a lot better today. Ran from Hertz up Noosa Hill, through NP to Alexandria Bay then back round point to Little Cove. Pretty warm & tracks very sandy. Far too many blokes had taking up the "clothing optional" offer on Alexandria Bay for my liking. |
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| C • Alexandria Bay 2 |
Wednesday Aug 23 |
| Note | |
| (rest day) |
| rest day to hopefully improve sore bits. went to Eumundi Markets and then spent the rest of the day on the beach and in the coffee shop. |
Tuesday Aug 22 |
| Running 19:10 [3] 4 km (4:48 / km) | |
| ahr:137 shoes: Asics Kayano |
| along Noosa main beach to Noosa river then back through rain forest park and Hastings st with Stace before walking home with newspapers. Does it get any better? Ran in the (late) morning to prob close to 25deg. Still pretty sore so might have to rest tomorrow - dang it. |
Monday Aug 21 |
| Running 42:02 [3] 6.5 km (6:28 / km) | |
| ahr:124 shoes: Asics Kayano |
| Noosa Blob with dave&stace. Dunno where Pippa, andy, nat & brucie were. out along path to point in nat Park and back. Again with the beautiful sunset & 20deg at 5pm. Plenty of sore spots - bottom of left hammy, calves, achilles, ars. Stace similarly sore from her impressive 52min 10k. |
Sunday Aug 20 |
| Running warm up/down 6:00 [3] 1.5 km (4:00 / km) | |
| ahr:132 max:151 shoes: Asics Kayano |
| warm up for Noosa Half. Race started at 630am so up at 530, down with sultana bran and toast. Left unit at 620am and jogged & strided to start. about 1000 on the start line. it was very early but magic with cool clear skies and sun coming up. |
| Running race (Noosa Half-Marathon) 1:28:21 [5] 21.1 km (4:11 / km) vdot: 52.1 | |
| ahr:168 max:184 shoes: Asics Kayano |
| Race was a 11k out-and-back loop followed by 10.1k out-and-back on slightly-shorter version of same loop. Very flat course mostly beside noosa river with total of 4 "hills" - each being a bridge. basically as flat a course as you can get. Race strategy devised by Coach Hoggster was to settle in at 90min pace(4.15ks) for 1st lap and then treat 2nd lap more like a x-c race, speeding up. The race blurb said there would be a dude wearing a green helium balloon running 90min pace.
Started out well settling in to perfect 90min pace about 50m ahead of balloon guy. By 4k was running with another guy at same pace and stuck with him through to end of 11k loop. When turned at end of loop started to speed up. Was a bit worried had gone too fast but just kept picking people off to aim for, catch and pass. Had a few buddies at times but mostly by self catching and passing. My mate from first lap dropped away fairly quickly and I didnt quite catch Monna (think he did about 68). Felt a bit dizzy in last k but nothing too dramatic and no pains or captain effecting me. Was really pleased with time and way i ran race. Splits:
4.15, 4.09, 4.17, 4.12,4.03,4.06, 4.14, 4.11, 4.17, 4.16, 4.16, 4.11, 4.07, 4.16, 4.06, 4.05, 4.19, 4.03, 4.09, 4.07, 4.04, .29
I tihnk the slower ks in the last 10 corresponded with drink stations which were cups so a bit awkward to grab & drink.
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| C • Good onya Jase! 5 |
| Running warm up/down 5:00 [3] 1 km (5:00 / km) | |
| ahr:123 max:135 shoes: Asics Kayano |
| Bit generous to describe it as a warm down. stood still for approx 20mins talking to belinda, dave, my mate from 1st lap (Neil) and some ACT dudes I found. then limp-jogged back to unit. Nutritional replenishment followed similar technique. |
Saturday Aug 19 |
| Running 21:39 [3] 4 km (5:25 / km) | |
| ahr:134 max:159 shoes: Asics Kayano |
| arrived in Noosa mid-afternoon and after watching a storming final quarter by the mighty-Dogs went for a run into the National Park with Stace. Ran along path through Little Cove into Nat. park and along to something called Dolphin Point. Hows the serenity? was about 5.15pm when we started and about 20degrees. Sunset was magic also. Did a few run throughs and felt pretty good after flight, rest day etc. |
Friday Aug 18 |
| Note | |
| (rest day) |
| rest for Noosa Arf. Off to Noosa for 10 days tomorrow so my entries on AP might become a bit thin on the ground. |
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| C • going for a PB? 3 |
Thursday Aug 17 |
| Running 47:05 [3] 10.2 km (4:37 / km) | |
| ahr:152 max:164 weight:83.5kg shoes: Asics Kayano |
| met andy and did two bridges run at lunch. felt good, felt like could've easily gone faster but we were running not much slower than pace i will need to run on sunday. |
Wednesday Aug 16 |
| Running warm up/down 29:00 [3] | |
| shoes: Asics Kayano |
| warm up/down around ints. |
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| C • Queensland 5 |
| Running intervals 10:00 [5] 2.5 km (4:00 / km) | |
| shoes: Asics Kayano |
| wasnt really sure what to do before session and it showed. decided to do 4*hard laps of South Oval with half a lap float inbetween each lap - similar to a session i was doing a month or so ago at Aranda. Felt flat and not that pumped so did 3 and that was it.
INts:
102 (160/168), 105(169/173), 106 (172/176)
Float:
60(168/169), 61(172/173)
Actually looking at HR avgs & maxes they are higher than usual/expected. not sure what to make of it - not feeling any sickness coming on. perhaps i just need a few more easy days... dunno. |
| Cycling 53:00 [3] | |
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| ride to-and-from work. weather on the improve - more sunshine & daylight. hooray! |
Tuesday Aug 15 |
| Note | |
| weight:84kg (rest day) |
| ease up before the weekend. |
Monday Aug 14 |
| Running 35:09 [3] 6 km (5:52 / km) | |
| ahr:134 max:152 weight:83.5kg shoes: Asics Kayano |
| cook blooob with nat, bb & pipps. Bazorak spent half the run SMSing. few sore spots from yesterday but nothing serious. |
Sunday Aug 13 |
| Running warm up/down 12:00 [3] 2 km (6:00 / km) | |
| ahr:146 shoes: Brooks Tractor |
| warm up for o. |
| Orienteering race 1:55:55 [5] *** 12.7 km (9:08 / km) | |
| ahr:157 max:170 spiked:17/19c shoes: Brooks Tractor |
| Badge event at Picaree Hill. Tried to pace myself by starting solid (i.e. not fast like normal) with the view to speeding up. Pretty much just stayed solid as large number of hills took their toll. Two little mistakes approaching circle - probably 1 min for one and 30s for other. will wait to look at ranking points to see if run indicates i've improved since easter. course wasn't overly inspiring going back and forth over the same steep ridge - Dawayne Bagare would have done his nut if he'd been there. |
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| C • Ranking points 4 |
| Running warm up/down 3:00 [3] 0.5 km (6:00 / km) | |
| shoes: Brooks Tractor |
| warm down shuffle. |
Saturday Aug 12 |
| Running race 14:54 [5] 3.88 km (3:50 / km) vdot: 51.3 | |
| ahr:169 max:176 slept:8.0 shoes: Nike Air Persus |
| xc at Gungahlin. "xc" is definitely false advertising as it was all on bike path. race was actually twice as far as i ran as i pulled out after lap 1. it was an educated drop out rather than injury induced as i really just wanted to test my calf which was fine, i was knackered from cycling and i was thinking aout o tomorrow and half-mara next sunday. bugger all people there as city-to-surf tomorrow. |
| Running warm up/down 14:00 [3] 2 km (7:00 / km) | |
| ahr:129 max:176 shoes: Nike Air Persus |
| warm down only as, shock horror, i got there late. actually pulled up in car exactly at start time - makes it hard when your map of gungahlin ends about 3 suburbs south of gungahlin. |
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| C • Late??? 3 |
Friday Aug 11 |
| Cycling 1:30:00 [3] | |
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| first effort at what I think is known as s"Tour de Pete". me, jules, tq and sleep-in-hoggster joined us somewhere in gungahlin. I have no idea where we were. things i learnt:
* i cant corner
* cycling is different to riding and I dont mean just the bike
* gear choice up hills is important
* i can go much quicker into lactate cycling than running
* cycling puts strain on the lower back
* its important to be organised before a morning ride so you dont have to take a back pack
* jules needs to either get new gloves or work out a way he can ride with both hands shoved up under his riding top
*cafe svoglia make good coffee
still i'm keen and will give tour de pete a few more cracks. |
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| C • Good onya jase 4 |
Thursday Aug 10 |
| Running 1:00:13 [3] 13 km (4:38 / km) | |
| ahr:145 max:170 weight:84kg (injured) shoes: Nike Air Persus |
| was cautious and skipped intervals. ran solo round black mtn bushland tracks. felt good so was surging hills by the end. calf still "there" but not much more. |
Wednesday Aug 9 |
| Cycling 53:00 [3] | |
| (injured) (rest day) |
| ride to-and-from work. |
| Stretch & Self-massage 45:00 [1] | |
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| taking a leaf out of Fish's book and trying to encourage myself to stretch etc. Found my physio exercises from March (thanks CathyH) and stretched my hammys, butt and calves. also massaged the beejesus out of my hip and butt with a tennis ball. Improvement in my calf injury was almost instantaneous (although my hip hurts now!) and am now confident this injury will have ended by Friday. |
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| C • You know you can add this stuf... 4 |
Tuesday Aug 8 |
| Running 48:05 [3] 8 km (6:01 / km) | |
| ahr:130 max:161 weight:84.5kg (injured) shoes: Asics Kayano |
| had an achillles/calf tweak in yesterdays blob run and thought it was "just one of those things". unfortunately when I started out today it was still there and if anything a bit worse. i do 2 of hoggsters "hills" before deciding on discretion and jogged round ovals, stretched etc. Got home and stretched, iced and massaged so it was really sore by the end of that. The fact that I havent done much stretching for about a month probaly has something to do with it.... hopefully it just needs a few easy days. |
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| C • Bulldogs disease 2 |
Monday Aug 7 |
| Running 34:42 [3] 6 km (5:47 / km) | |
| ahr:131 shoes: Asics Kayano |
| Cook blob. andy, nat, pippa & bazorak. had to end early for Allison-family dinner. |
| Cycling 53:00 [3] | |
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| ride to-and-from work. |
Sunday Aug 6 |
| Running long 1:45:00 [3] 21 km (5:00 / km) | |
| ahr:148 max:172 slept:6.0 shoes: Brooks Tractor |
| long run with hoggster. started at ainslie shooting range, along back of ainslie, up over steep side of Majura, down through pines and back up over ainslie. |
Saturday Aug 5 |
| Note | |
| slept:7.0 (rest day) |
| up at 530, fly to melb, play with nieces Belle & Ruby all morning, train to footy, woof woof, good on ya granty, g'day nan, thai dinner yum yum, back to m&ds at 8pm, watch woc relay, alright jo and the girls, just reward for jodash, go crows, stuffed, set alarm for 630 for plane back to canberra.
no time for run. |
Friday Aug 4 |
| Running 51:07 [3] 8 km (6:23 / km) | |
| ahr:126 max:146 shoes: Asics Kayano |
| sluggish run in to work. few sore spots from yesterday. |
Thursday Aug 3 |
| Running warm up/down 28:00 [3] 6 km (4:40 / km) | |
| ahr:141 weight:83.5kg shoes: Asics Kayano |
| warmup & down for ints. |
| Running intervals 31:00 [5] 7 km (4:26 / km) | |
| ahr:157 max:182 shoes: Asics Kayano |
| South Oval ints. 5*1km (actually probably a bit short of 1k - 1.8 laps of the oval each interval). lots of dudes there. I elected not to run with Marty Dent but instead Patrick and similar standard dudes. DaveO and Hoggster and some others started about 50m behind us. Hard work and pb on the hr so pleased - Max HR was 182 immediately after last interval. Led the 1st 3 then Patrick led the last 2. shagged at the end.
3.14(165 avg/178 max), 3.14(170/180), 3.19(170/179), 3.18(169/178), 3.17(171/181) |
Wednesday Aug 2 |
| Cycling 53:00 [3] | |
| (rest day) |
| finally some cycling again. rode into work adn back. Go Hanny! |
Tuesday Aug 1 |
| Running warm up/down 18:00 [3] 4 km (4:30 / km) | |
| shoes: Asics Kayano |
| warmup/down. warm down with big mac & junior burger. |
| Running intervals 22:00 [5] 5 km (4:24 / km) | |
| ahr:151 max:229 shoes: Asics Kayano |
| Was caught late at work so started DS Hills at about 7. got there just in time to see candyman & hoggster leaving. Got into them with my head still in work but feeling quite good. On the 3rd one Grant MacDonald (aka Big Mac) and Robert MacDonald (aka Junior Burger) turned up to try their hands at DS Hills. Check out my split time for the first hill they were there for!!! what a show off! after that one splits and recoveries were all over the place for consistency although i did manage to hold pace ok. stuffed at the end. Bic Mac and the Junior Burger seem keen so will have to confirm DS Hill outings with them for next week.
Overall avg HR included warm down and max HR looks dodgy! Splits:
Hills:
72 (148/172), 74(155/166), 64(146/174), 71(153/173), 70(159/175), 75(157/172), 74(154/173), 74(155/173)
Rests:
117(152/170), 114(145/167), 125(157/174), 91(163/174), 105(159/174)104(158/173), 104(159/174) |
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| C • If you were doing the same DS ... 2 |