Training Log Archive: acejaseIn the 31 days ending Mar 31, 2010:
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Wednesday Mar 31, 2010 #
Note
weight:83kg
Running 1:22:43 [3] 16.0 km (5:10 / km)
ahr:137 max:159 shoes: Nike Air Pegasus26
Run home from work, 2nd week. I'm liking this session. Time to myself! Felt better than last week. Bumped into RobW on way home so had a chat about all things O.
Tuesday Mar 30, 2010 #
7 AM
Running 28:47 [4] 6.0 km (4:48 / km)
ahr:120 max:163 shoes: Nike Air Pegasus26
Another Tuesday morning where got up a little early and did DS hills. Better than last week with no calf/achilles pains and slightly faster times getting back towards what I should be doing for those hills. My legs felt like concrete blocks though! Only had enough time to do 4.
82 (127/154)
82 (132/157)
79 (137/159)
77 (139/162)
82 (127/154)
82 (132/157)
79 (137/159)
77 (139/162)
Monday Mar 29, 2010 #
Note
Cycling 1:20:00 [3]
To-and-from work.
Sunday Mar 28, 2010 #
Running 40:22 [3] 8.0 km (5:03 / km)
ahr:137 max:156 weight:83.7kg shoes: Nike Air Pegasus26
Dumped the kids at Grandma & Grandpas and squeezed in a quick run pre watching the footy. Lap of concrete path. Used a new iphone app to listen to Melbourne radio (pre-footy discussion) the whole run and it doesnt seemed to have sucked too much data.
Saturday Mar 27, 2010 #
Running 1:19:03 [3] 16.0 km (4:56 / km)
ahr:125 max:148 weight:83.6kg shoes: Nike Air Pegasus26
Belinda heading out to 24hr MTB for weekend so I got my "long" run out of the way early and solo. From home out to front end of crackenback but then up push bike hill instead. Water on top of Black Mtn was good then down concrete path, over bruce ridge and back through gated community of Bruce. Felt pretty good and nice to get out - especially after last nights Pide induced weight gain. MMMmmmmmm pide.
Friday Mar 26, 2010 #
Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Air Pegasus26
Concrete path w diamond cutter extension. Regular run w Hoggster & Searlo although as Searlo pointed out regular probably means once a month rather than proposed once a week. Invited Walders as well but even in a text response you can tell when someone is so shocked at an idea (630am run) that there is no way they will be there. I spose his son is about 10 days old so there is that excuse....
Oh I felt pretty good running too.
Oh I felt pretty good running too.
Thursday Mar 25, 2010 #
Note
weight:82.6kg (rest day)
Work fest.
Wednesday Mar 24, 2010 #
Running 1:22:21 [3] 16.0 km (5:09 / km)
ahr:144 max:163 weight:83.4kg shoes: Nike Air Pegasus26
Hopefully this is my new normal Wednesday run - home from work! Ran along bike path out of Woden and on to scrivener dam. Not long afters cut up into arboretum/Green Hills, Cork forst and then straight up and over Aranda Hill to finish. Beautiful warm afternoon.
Cycling 30:00 [3]
A v short cycle but thought I'd put it in this week. Got home from run, changed top and shoes then onto bike and down to A&Z's childcare at LakeG. Then the harder part back up the hill to home. Not too much of a hill but w the trailer....
I did well today on the transport front. Walked to bus in morning, bus to work and then the aforementioned running and riding home. 4 different means of transport and none of them car!
I did well today on the transport front. Walked to bus in morning, bus to work and then the aforementioned running and riding home. 4 different means of transport and none of them car!
Tuesday Mar 23, 2010 #
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
ahr:111 max:158 shoes: Nike Air Pegasus26
Warm up and down round Randy Ovals. The first fog of the year was enhanced by having the Aranda Oval sprinklers on full bore. A nice touch.
Running hills 10:00 [4] 3.0 km (3:20 / km)
shoes: Nike Air Pegasus26
3 DS Hills. Times were pretty slow as I started to wake up. Had got up early enough to do 6 but on the 3rd left achilles/calf seemed to tighten up (same pains as post half mara) so thought discretion was the better part of valor. I'm not worried about it - it'll be fine - just might not have been fine by the 6th hill.
86 (114/154)
85 (134/155)
83 (131/157)
86 (114/154)
85 (134/155)
83 (131/157)
Monday Mar 22, 2010 #
Note
weight:82.7kg
Cycling 1:20:00 [3]
commutering. sooooooo many commuters it was staggering. iphone served up some classic tracks on the way into work - Weddoes, Paul Kelly and I cant remember the rest but it was good.
Sunday Mar 21, 2010 #
Orienteering 49:06 [3] 5.0 km (9:49 / km)
ahr:116 max:153
OY at Glendale. Some coaching with Richie following him round the Orange1 course - pace was quite ok so figured I could put it in AP as training. Interesting to follow someone round who was learning. makes you realise that little map anomolies make a big difference to the inexperienced.
Running 27:03 [3] 5.0 km (5:25 / km)
ahr:122 max:136 weight:83.6kg shoes: Nike Air Zoom Elite
While the o was training I thought I should try to go for another trot. Jogged down to bunnings to buy some tent pegs for A&Zs new (second hand) slide.
Saturday Mar 20, 2010 #
Running warm up/down 26:00 [3] 5.0 km (5:12 / km)
ahr:136 max:152 weight:84kg shoes: Brooks Cascadia 4 (Tractors)
Its a good event when you can run to the start and run home again afters. this was especially good after having a day of eating rubbish yesterday the scales didnt lie.
Orienteering race 18:50 [5] 3.0 km (6:17 / km)
ahr:158 max:177 shoes: Brooks Cascadia 4 (Tractors)
March Hare Sprint at CIT. Courses by Bob ALlison made the most of an area without much detail. Went ok with body feeling a bit better than last few runs although achilles were still pretty bad in the cool down. Lost 20s or so on one control when I just ran past it - it was a bit hidden by a parked car and I was looking at the next leg. Result was just OK - on the plus passed Gramps out there and was hopeful for a bit of a train but he promptly stuffed up and on the negative Devil sledged me at the results after he rolled me yet again. As Dev pointed out, at least MissJ wasnt there.
Friday Mar 19, 2010 #
Note
weight:83.2kg
Forgot to set alarm and slept in (720am) which meant not enough time for run. Hopefully can squeeze one in this arvie but not looking good.
Thursday Mar 18, 2010 #
Note
weight:82.2kg (rest day)
last week of dehydration thursday. not going to help my averages....
Wednesday Mar 17, 2010 #
Cycling 1:10:00 [3]
weight:83.7kg
RTW and then to belindas work to get CWBS (Car With Baby Seats) to drive to child care centre. Beautiful day for riding by the lake and even Adelaide Ave was nice in the conditions. Flat bar still inconsistent in front gear changes.
Orienteering race 33:58 [5] 6.1 km (5:34 / km)
ahr:161 max:174 shoes: Brooks Cascadia 4 (Tractors)
A beautiful final SS at Yarralumla Bays, so lovely that not even another flogging from MissJ could distract me. Lost maybe 15s on 1 control but otherwise ran straight and true. Legs peaked at about control 2 - by then they had warmed up and not started to go downhill with various "hotspots" tightening and aching. Hotspots were mainly bottom of left achilles and bottom of both hammys. Despite pains the legs Sanders had set along the edge of the lake with perfect autumn weather and the sun falling made for a memorable final SS. To top it off nicely I finished the final few legs with Jotaigna and was able to banter with him.
Not sure on the final score with MissJ. She beat me by approx another 5mins tonight. I think just a little short of 20mins so cant really even say my one really bad result (8mins) was the difference. I can only claim maybe I helped MissJ improve through the races as I dont think I went backwards but MissJ's margin of victory and consistency both improved. A caramel milkshake will be served to MissJ at an appropriate juncture - she earnt it easily.
Not sure on the final score with MissJ. She beat me by approx another 5mins tonight. I think just a little short of 20mins so cant really even say my one really bad result (8mins) was the difference. I can only claim maybe I helped MissJ improve through the races as I dont think I went backwards but MissJ's margin of victory and consistency both improved. A caramel milkshake will be served to MissJ at an appropriate juncture - she earnt it easily.
Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Tuesday Mar 16, 2010 #
Running 28:07 [3] 4.0 km (7:02 / km)
ahr:122 max:166 weight:83.4kg shoes: Nike Air Pegasus26
Well that was pretty slow.... normal half lap of randy at slow pace takes 24mins. sore l achilles at the base, right ankle near fracture site (prob ligaments) and both hammys.
Monday Mar 15, 2010 #
Cycling 1:20:00 [3]
weight:83.3kg
RTW and back. Dont fell too bad after yesterday but its hard to say given I didnt attempt to run...... Flatbar giving me a bit of grief - intermittently unwilling to change into big ring on the front.
Sunday Mar 14, 2010 #
7 AM
Running race 1:29:27 [5] 21.1 km (4:14 / km)
ahr:164 max:179 shoes: Nike Air Zoom Elite 4
Weston Creek Arf Marathon. Heard it was on last week and had nothing better to do so pencilled it in. Hoggster txted night before for a lift and we were away.
Started trying to focus on feeling like it was too slow so as to pace self. K rates seemed about right for 90mins which I thought should be my aim. Hoggster not far ahead and seemed to be slowing and I caught him round 4 or 5k. We ran together for a while but then a few poor k splits and Hoggster seemed to think it was too slow and sped up. I tried to stick to my pace and let him cruise away - he'd been looking slow early but now looked strong.
Come 10k mark and I was too slow. Had been planning to try to speed up at 17k or so but now just sped up in response to slow times and trying to keep Hoggster in sight. Split times were good and I didnt feel I was going to crack. Was hydrating really well carrying the water sachets and occasionally combining with my gel. Slowly knocking off people passing but Hoggster stretching to maybe 100m advantage come 15k.
Tiring a little round 16-17k but basically still going strong and whats more getting a sniff that Hoggster was slowing. By scrivener dam (17k?) was sure Hoggster was slowing and gap now consistent 100m or so. Started pulling him back but a guy was with Hoggster and they seemed to be pushing each other. Kept going strong, gaining, but by 20k thought he was still too far ahead. Gained a heap in last k (my fastest k for the arf) but Hoggster stayed ahead to beat me by 7s. Enjoyable run with chasing Hoggster and hydration strategy really working for me. Think I had a shocking run in this race two years ago and did about 93.
1k 4.16
2k 4.15
3k 4.16
4k 4.18
5k 4.19/ 21.25
6k 4.14
7k 4.26 (WTF? I thought I was going same pace)
8k 4.14
9k 4.27 (oh oh what happened there - thats two of em)
10k 4.19 / 21.42 / 43.07 (10K too slow)
Halfway 45.30 (def too slow)
11k 4.18
12k 4.08 (ahh I guess I just ramped it w/out realising, oh well betta go)
13k 4.07
15k 8.21 / 20.55 / 64.02
16k 4.05
17k 4.14
19K 8.26
20k 4.13 / 20.59 / 85.01
21k 4.01 (trying to get Hoggster - impressed my 21st k was my fastest of race!)
.1k 24s / 2nd half 43.57 / 89.27
Started trying to focus on feeling like it was too slow so as to pace self. K rates seemed about right for 90mins which I thought should be my aim. Hoggster not far ahead and seemed to be slowing and I caught him round 4 or 5k. We ran together for a while but then a few poor k splits and Hoggster seemed to think it was too slow and sped up. I tried to stick to my pace and let him cruise away - he'd been looking slow early but now looked strong.
Come 10k mark and I was too slow. Had been planning to try to speed up at 17k or so but now just sped up in response to slow times and trying to keep Hoggster in sight. Split times were good and I didnt feel I was going to crack. Was hydrating really well carrying the water sachets and occasionally combining with my gel. Slowly knocking off people passing but Hoggster stretching to maybe 100m advantage come 15k.
Tiring a little round 16-17k but basically still going strong and whats more getting a sniff that Hoggster was slowing. By scrivener dam (17k?) was sure Hoggster was slowing and gap now consistent 100m or so. Started pulling him back but a guy was with Hoggster and they seemed to be pushing each other. Kept going strong, gaining, but by 20k thought he was still too far ahead. Gained a heap in last k (my fastest k for the arf) but Hoggster stayed ahead to beat me by 7s. Enjoyable run with chasing Hoggster and hydration strategy really working for me. Think I had a shocking run in this race two years ago and did about 93.
1k 4.16
2k 4.15
3k 4.16
4k 4.18
5k 4.19/ 21.25
6k 4.14
7k 4.26 (WTF? I thought I was going same pace)
8k 4.14
9k 4.27 (oh oh what happened there - thats two of em)
10k 4.19 / 21.42 / 43.07 (10K too slow)
Halfway 45.30 (def too slow)
11k 4.18
12k 4.08 (ahh I guess I just ramped it w/out realising, oh well betta go)
13k 4.07
15k 8.21 / 20.55 / 64.02
16k 4.05
17k 4.14
19K 8.26
20k 4.13 / 20.59 / 85.01
21k 4.01 (trying to get Hoggster - impressed my 21st k was my fastest of race!)
.1k 24s / 2nd half 43.57 / 89.27
8 AM
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Air Zoom Elite 4
Saturday Mar 13, 2010 #
Note
weight:83.5kg
Running 42:02 [3] 8.0 km (5:15 / km)
ahr:132 max:160 shoes: Nike Air Pegasus26
Concrete path blob with Hoggster and Walders. Reasonable level of banter which was good and pace not too blobby.
Friday Mar 12, 2010 #
Note
weight:83.6kg (rest day)
Was intending a morning run but my alarm clock (read daughters) didnt go off till way late. Thought I could go in the evening but had to sit with my alarm clock in the evening while they went from code red ballistic to sleep. This took an hour and a half.
Thursday Mar 11, 2010 #
Note
weight:82.7kg
Re-naming Thursday 'Dehydrated Thursday'. Its not very original and with next week last SS it wont last but still it reflects my weight!
Running 26:29 [3] 4.0 km (6:37 / km)
ahr:116 max:130 shoes: Nike Air Zoom Elite 4
Slow run with Belinda from her parents up to "the gate" on red hill and back.
Wednesday Mar 10, 2010 #
Cycling 1:10:00 [3]
weight:83.6kg
Ride to work and then to Black Mtn Peninsula for o.
Note
Alright that last episode was funny - just listened to it. Now we have a 3rd episode!
http://aus3days2010.orienteering.asn.au/?ItemID=54...
Entries close March 19. You'll have to attend if you are any chance to get some of the Capt Compass Merch we are coming up with....
http://aus3days2010.orienteering.asn.au/?ItemID=54...
Entries close March 19. You'll have to attend if you are any chance to get some of the Capt Compass Merch we are coming up with....
Orienteering race 12:57 [5] 2.8 km (4:38 / km)
ahr:164 max:175 shoes: Nike Air Zoom Elite 4
2nd last SS at Black Mtn Peninsula. Short and straight sprint course with run-run-run. Lost time was about 10s getting to a control behind 2 ANU students and another 5s behind someone else. A lot different to the weekends orienteering but still fun!
I've actually lost track of how far behind MissJones I am in the challenge but lost another 1min19s last night so I reckon its pushing 15mins now. She is going to have to make a cracker mistake next week! ;)
I've actually lost track of how far behind MissJones I am in the challenge but lost another 1min19s last night so I reckon its pushing 15mins now. She is going to have to make a cracker mistake next week! ;)
Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Air Zoom Elite 4
Given the nature of the course I actually did close to 15mins wup and then Shep, Dev & MissJ dragged me round a warm down.
Tuesday Mar 9, 2010 #
Note
(rest day)
Went to Melbourne Aquarium with girls and Nan & Pa. Good fun and still hearing about "shark" and "penguin". Girls also doing what looks like they are trying to fly but is in fact a turtle impersonation. Flew home no dramas but certainly no chance for running today.
Monday Mar 8, 2010 #
Note
(rest day)
Stayed the night in Daylesford and after getting texts about the drive home glad I missed it. But weather was pretty bad still in Daylesford so we de-camped to Melbourne for play with cousins.
Forgot to mention after race had good coffee and focacia at The Food Gallery in Daylesford with Devil, Sanders, MaryMac and GrantM. Yum and nice to enjoy a chat after all the weekends racing.
Forgot to mention after race had good coffee and focacia at The Food Gallery in Daylesford with Devil, Sanders, MaryMac and GrantM. Yum and nice to enjoy a chat after all the weekends racing.
Note
oooh look Captain Compass No 2 has appeared
http://aus3days2010.orienteering.asn.au/?ItemID=54...
You'd better enter for Easter if you want to hear the thrilling finale....
http://aus3days2010.orienteering.asn.au/?ItemID=54...
You'd better enter for Easter if you want to hear the thrilling finale....
Sunday Mar 7, 2010 #
Orienteering race 34:50 [5] 3.0 km (11:37 / km)
ahr:153 max:166 shoes: Brooks Cascadia 4 (Tractors)
Sprint O at Bryces Flat. Not much of a sprint with v technical running and technical navigating. I didnt handle the terrain running very well, not aggressive enough and it really beat me backwards. Made a mistake about number 5, overshooting by a fair way, and Muzza past me. Kept plugging away till final loop section when Wazza & reubs caught me and had more fun then with them. Poor time with me not tackling the terrain running v well at all.
Orienteering race 35:36 [5] 2.5 km (14:14 / km)
ahr:156 max:171 shoes: Nike Air Zoom Elite 4
Mixed Relay with Sanders, 1st leg. Sanders got back a bit after the others so went out on my own. Chose the correct track way to number 1 but then made a school boy mistake looking on the wrong spurline for the control. Agggh. Horrendous. Prob lost 5mins plus. What a weekend I was having. Anyway getting angry with myself seemed to kick me into gear and orienteered the rest of that course pretty well. Was having another battle of the losers with Morty Neve (sorry Morty if you are reading this) but managed to pull away from him by a combination of better orienteering and Morty banging his knee.
Orienteering 21:30 [3] 2.0 km (10:45 / km)
ahr:160 max:168 shoes: Brooks Cascadia 4 (Tractors)
Final leg of relay. Always good when you start through the presentation, shows your team is really in the hunt. Had not been ready for Sanders when she finished so I was in a bit of a flap but got it together and probably had my best o for the weekend. Hit them all pretty spot on and ran, by myself, as hard as my weary legs would carry me (which prob wasnt v fast).
An ordinary weekends orienteering from me. I dont think its time to retire from elites - just I had a bad weekend. Solo parenting probably effected me a bit in retrospect - I found it hard to switch completely into O mode. Also I know hydration effects me badly so not drinking enough yesterday was silly. Not sure when I can avenge my form though - helping at easter and nationals in SA will probably be too far/expensive for us to justify. I might have to go to trials now.
An ordinary weekends orienteering from me. I dont think its time to retire from elites - just I had a bad weekend. Solo parenting probably effected me a bit in retrospect - I found it hard to switch completely into O mode. Also I know hydration effects me badly so not drinking enough yesterday was silly. Not sure when I can avenge my form though - helping at easter and nationals in SA will probably be too far/expensive for us to justify. I might have to go to trials now.
Orienteering warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Brooks Cascadia 4 (Tractors)
With the girls staying with Mum & Dad in the morning and not coming out to the event I actually got quite a lot of warming up and down in. Also Sanders coming back 1st leg a bit later than I thought she would meant there was a lot of (unnecessary) prancing there.
Saturday Mar 6, 2010 #
Event: Eureka Challenge
Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Cascadia 4 (Tractors)
Warming up for EC. Bit distracted making sure A&Z were ok with Mum but tried to focus on what I was going to have to do out there. Really wanted to be able to focus on navigation and map early as knew I would get dragged along anyway and try not to go too hard to early as I knew it was a fair hike.
Orienteering race 2:05:13 [5] 14.0 km (8:57 / km)
ahr:165 max:176 shoes: Brooks Cascadia 4 (Tractors)
EC Mass start Hageby. Started pretty well focussing on map and best route. Hit controls well and had guys popping in and out around me while I hit them. Got to the end of the 1st loop with Reuben and the Rev and set out on the 2nd loop together. Reubs and I made what I thought was pretty poor direction to 1st control and lost a bit on the rev. Picked it up but I was starting to feel physically poor with a bit of faint headedness. Was with Jimbo and Reuben when I drifted too high and got confused which track I was on. Probably dropped 2-3mins which was dissapointing although more dissapointing was how crap I was feeling after probably only 6k. Physically crashed badly and was in survival mode way too early. Had heaps of water whenever I could but it seemed as though it was too late. Got through the 2nd loop with Morty Neve and Dave Meyer and headed out on 3rd with them. Kept navigating pretty well but body had had enough and it was a real trudge. Fairly dissapointing although at least I held it together naviagationally through 3rd loop despite poor physical form. Can only assume the humidity got to me - I didnt have any water on 1st loop and a half. I'm sure I'm fit enough that shouldnt crash and burn so early like that.
Loop splits:
24.52 (166/176)
37.05 (168/176)
63.14 (163/173)
Loop splits:
24.52 (166/176)
37.05 (168/176)
63.14 (163/173)
Friday Mar 5, 2010 #
Note
(rest day)
travel day down to EC with Abby & Zoe. Flight, thankfully, went well and up to Daylesford. Pelting down rain pretty much.
Thursday Mar 4, 2010 #
Note
weight:83kg
HAve definitely established Thursday post-SS and dehydrated as my weekly low in weight but this morning was ridiculous.
Wednesday Mar 3, 2010 #
Note
weight:84.4kg
Belinda made a huge batch of delicous chocolate brownies on the weekend. I'm eating them like they're toast. Not good for weight.
Cycling 1:20:00 [3]
ANother cracker day for a ride. Plenty of commuters out there and a few serious riders returning home from morning rides.
Orienteering race 18:08 [5] 3.3 km (5:30 / km)
shoes: Nike Air Zoom Elite 4
Commonwealth Park SS so on with the runners and running shoes. Pretty short too using the smaller map so it was all go go go. Ran pretty well, pretty close to the edge in first section but managed to find them all pretty straight. Then started to feel a bit more in control while pumping it. Navigated well into flags.
I heard afters Miss Jones had another blinder and on the speed-oriented course my chances were slim anyway. Think she got me by about 1min20s but await results. Hopefully she forgot to dibber the finish and has just driven back to the finish area now to dibber and download. Its pretty much the only way I'm going to beat her overall.
I heard afters Miss Jones had another blinder and on the speed-oriented course my chances were slim anyway. Think she got me by about 1min20s but await results. Hopefully she forgot to dibber the finish and has just driven back to the finish area now to dibber and download. Its pretty much the only way I'm going to beat her overall.
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Nike Air Zoom Elite 4
Sort of normal warm up and then warm down with Abby.
Tuesday Mar 2, 2010 #
Note
weight:84.3kg
Captain Compass has arrived....... :) A must listen!
http://aus3days2010.orienteering.asn.au/?ItemID=53...
http://aus3days2010.orienteering.asn.au/?ItemID=53...
Running 25:07 [3] 5.0 km (5:01 / km)
shoes: Nike Air Pegasus26
Morning half lap of Randy. Nippsville again so donned tights for first time this year. Actually I probably wore tights on mine and Andys epic run at thredbo but certainly first in canberra. I'm planning to taper for Eureka Challenge by doing pretty much what I do for training every other week except wont be able to run Friday due to travel.
Monday Mar 1, 2010 #
Cycling 1:20:00 [3]
weight:84.4kg
To work and back. Nippsville. Got the vest and sleeves out.
Note
Well I made it through February with no marg, bar 3 pieces of fairy bread, and no alcohol. Unfortunately it only equated to about a loss of 1kg. My visions of dropping 10+kg did not eventuate. In fact I think I could pretty much attribute the kilo lost to not eating toast in february as I stopped doing that after about 3 bits of dry toast. I will keep going with the weight loss aim but as I've ruled out alcohol and slathering marg on I think that will be coming back in.