Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 31 days ending Jan 31, 2017:

	activity	#	time	miles		km		+m
	Running	24	33:35:42	210.58	(9:34)	338.89	(5:57)	7093
	Stretching & Exercises	14	4:35:00
	Cycling	5	2:39:20	33.79	(4:43)	54.38	(2:56)	486
	Orienteering	1	36:34	1.19	(30:43)	1.92	(19:05)	8
	swimming	1	15:00	0.12	(2:00:42)	0.2	(1:15:00)
	Total	44	41:41:36	245.68		395.39		7587
	[1-5]	31	37:04:44
averages - weight:77.3kg

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Tuesday Jan 31, 2017 #

Note
weight:77.8kg (rest day)

9 PM

Stretching & Exercises 30:00 [0]

Monday Jan 30, 2017 #

6 PM

Running 22:14 3.58 km (6:12 / km) +80m 5:35 / km
ahr:122 max:139 weight:77.8kg shoes: Dark Blue Nike Vomero 11

Popped out for a mental health run at end of day. So slow. Didn't feel injured, just fatigues. Looked back over training over last month or so and decided to make this week an easy week. Goes well with hot weather too.

10 PM

Stretching & Exercises 5:00 [0]

Sunday Jan 29, 2017 #

8 AM

Running long 2:20:17 30.01 km (4:40 / km) +249m 4:29 / km
ahr:146 max:157 weight:77.8kg shoes: Dark Blue Nike Vomero 11

We were going to go to the Coast today but woke up and none of us felt like 2.5 hours each way in the car so stayed in the Berra. So after saying no to a few long runs that were on (because I was going to the Coast) I set out solo down Aranda Hill and then did the West and Central basins before back up the hill. Was nice at the start but getting warm by the end. I had quite a few tap stops trying to beat off hydration. Bumped into Peter Z from Reid Group down at Yarralumla and we ran together until Kings Ave when he peeled off. Good to do a solo run for a change and new headphones worked a treat. Detoured round Aranda Ovals at the end to get to 30k and pace was pretty good average by my standards.

Saturday Jan 28, 2017 #

7 AM

Running warm up/down 16:08 3.45 km (4:41 / km) +1m 4:40 / km
ahr:136 max:147 weight:78.5kg shoes: LunarRacer 3.1 Sky Blue

Run down w Marty. Running but late due to semi chaos at home. Weight gain of a kilo this morning following one night at the movies with Searlo.

Running race 18:38 5.03 km (3:42 / km) +13m 3:40 / km
ahr:165 max:173 shoes: LunarRacer 3.1 Sky Blue

Excluding Crackenback today was first race of any sort sine November. Was great to race again and w as in a good group. Overcooked 3rd k trying (unsuccessfully) to stay with a guy. Lungs and heart had more pace left in them but legs were carrying all the training of last few weeks/months so slow time. Loved it though.

Running warm up/down 16:35 3.16 km (5:15 / km) +50m 4:52 / km
ahr:143 max:152 shoes: LunarRacer 3.1 Sky Blue

Run back with Marty and Rowan Walker. Talk of a 24hr world record 12-man relay attempt where the team has to average 3min10s per k for entire 24hrs. Crazy.

10 AM

Stretching & Exercises 30:00 [0]

Friday Jan 27, 2017 #

Note
weight:77.8kg (rest day)

Thursday Jan 26, 2017 #

9 AM

Running tempo 56:56 12.37 km (4:36 / km) +174m 4:18 / km
ahr:149 max:165 weight:77.8kg shoes: Dark Blue Nike Vomero 11

An easy run for Marty but almost a tempo run for me. Bruce Ridge, Black Mtn reserve and then finished up Aranda Hill. Stopped at Frogga's house at the end and managed to be very social with Miss Jones, Frogga, Candyman etc. Had coffee at 2B10 afters with Frogga.

9 PM

Stretching & Exercises 30:00 [0]

Wednesday Jan 25, 2017 #

7 AM

Running 50:02 9.11 km (5:30 / km) +226m 4:53 / km
ahr:132 max:151 weight:78kg shoes: Dark Blue Nike Vomero 11

Cruise round Gossan, bruce and Black Mtn. Girls slept at Grandmas last night so very nice to just run without a deadline of any kind. Finished at 2B10 and grabbed a take away. Nice.

6 PM

Running 19:56 3.59 km (5:33 / km) +79m 5:00 / km
ahr:128 max:147 shoes: Dark Blue Nike Vomero 11

After going through 3 sets of headphones on warranty in about 6 months decided to pay the extra and upgrade to some bluetooth ones. Wanted to give em a crack so did a lap of Aranda. They went well and nice running without a headphone cord.

C • What ya listening to? 2

9 PM

Stretching & Exercises 30:00 [0]

Been a bit slack on stretching etc last few weeks and its starting to show with a few niggles.

Tuesday Jan 24, 2017 #

Note
weight:77.6kg

6 PM

Running 49:24 10.63 km (4:39 / km) +91m 4:27 / km
ahr:142 max:165 shoes: Nike FreeRun Distance

5*1km with 1min rest at Stromlo XC track. Tired legs but got through the session and felt better for it at the end. Nice to get out to the track for a change - it was looking in good nick for the XC trials this weekend - biggest challenge was getting through all the roos grazing on the track.

Monday Jan 23, 2017 #

Note
weight:76.9kg

12 PM

Cycling 29:28 9.81 km (3:00 / km) +80m 2:53 / km
ahr:96 max:122

Ride to work from Jo and Sheps in Wright. Hot at lunchtime. Riding MTB as Trek still in the shop.

6 PM

Cycling 44:10 12.63 km (3:30 / km) +134m 3:19 / km
ahr:95 max:117

Very slow ride home.

10 PM

Stretching & Exercises 10:00 [0]

Sunday Jan 22, 2017 #

6 AM

Running long 2:42:04 32.2 km (5:02 / km) +546m 4:38 / km
ahr:143 max:160 shoes: Dark Blue Nike Vomero 11

Joined the Southside bunch (guys who run at Reid on Thursdays) for a change. Drove to Sam's house then we met Etienne, Jasen Higuchi, Wayne Corlis and Mark Bourne up at base of Mt Taylor. Run went round Taylor, Oakey Hill, Mt Arewang and a bit of Coleman Ridge. Different style of long run to usual orienteers long run - a faster pace but don't go up the top of big hills. Felt a bit flat at the start - think I overdid last nights exercises - but never really got much worse and by the time I was tired Etienne and others were tired too.

Saturday Jan 21, 2017 #

5 PM

Running intervals 49:38 10.41 km (4:46 / km) +77m 4:36 / km
ahr:142 max:163 weight:77.1kg shoes: Nike FreeRun Distance

Was meant to do this session in the morning before got hot but day went to $hit for various reasons and ended up going out, somewhat grumpily, at 5pm. Did Mona fartlek round LakeG at a kind of steady pace - didn't want to go flat chat due to heat and big run tomorrow. Felt slightly less grumpy for getting out.

9 PM

Stretching & Exercises 20:00 [0]

Friday Jan 20, 2017 #

Note
weight:76.6kg (rest day)

C • Getting loads of praise on your article :-) 2

Thursday Jan 19, 2017 #

9 AM

Cycling 13:03 4.92 km (2:39 / km) +34m 2:34 / km
ahr:92 max:114 weight:76.3kg shoes: Trek Domane 4.3

Took the Trek in for service. later found out its gonna be there a while.

12 PM

Running warm up/down 19:56 4.24 km (4:42 / km) +11m 4:38 / km
ahr:132 max:142 shoes: Nike FreeRun Distance

Running intervals 20:00 4.12 km (4:51 / km)
ahr:149 max:171 shoes: Nike FreeRun Distance

Managed to get to Reid and it was on with a cooler day. 10*1min on 1min off. Took it steady for most although tried to hold off fast-finishing Pete on the last which meant there was nothing "steady" about that one. More flat out!

Running warm up/down 18:57 3.62 km (5:14 / km)
ahr:133 max:140 shoes: Nike FreeRun Distance

Wednesday Jan 18, 2017 #

8 AM

Running long 1:18:15 16.44 km (4:46 / km) +123m 4:35 / km
ahr:150 max:162 weight:76.5kg shoes: Dark Blue Nike Vomero 11

Longer run in and feeling better than yesterday. Hotter though so bit drained by the end. Went over Commonwealth Ave bridge way round the lake. Nice steady pace although flagging a bit at the end with the heat.

Tuesday Jan 17, 2017 #

8 AM

Running 56:12 11.46 km (4:54 / km) +141m 4:37 / km
ahr:140 max:154 weight:76.7kg shoes: Dark Blue Nike Vomero 11

Run in. feeling a bit weary from last week's big run and last weeks big week in general so will take it easy for a few days. Travelled along reasonably snappily though.

10 PM

Stretching & Exercises 25:00 [0]

Monday Jan 16, 2017 #

Note
weight:76.9kg

8 AM

Stretching & Exercises 15:00 [0]

Cycling 32:10 13.64 km (2:21 / km) +97m 2:17 / km
ahr:106 max:124 shoes: Trek Domane 4.3

Back to reality in to work. Haven't actually ridden for a while due to repeat flat tyre but got it sorted on the weekend and made it in. Not pumped for work!

6 PM

Cycling 40:29 13.38 km (3:02 / km) +142m 2:52 / km
ahr:98 max:122 shoes: Trek Domane 4.3

Ride home. Saw a black snake - ahh!

Sunday Jan 15, 2017 #

8 AM

Running long 1:47:34 20.86 km (5:09 / km) +178m 4:57 / km
ahr:132 max:146 weight:77.6kg shoes: Dark Blue Nike Vomero 11

Back home and wanted to do a long run as easy as possible but just long enough to get to 100k for the week (20.1k). Went down round Uni of Canberra and lap of Lake G. Felt ok but noticed when I stopped for a drink was very hard to get going again. Did first km with Zoe as we went round her school XC course which was fun.

Saturday Jan 14, 2017 #

10 AM

Running 1:01:51 10.03 km (6:10 / km) +233m 5:32 / km
ahr:137 max:161 shoes: Saucony Peregrine6

Rob and I met Craney after we'd checked out of accomodation and we ran up to Dead Horse Gap and back. Nice day for a run and legs felt a million miles better than yesterday. Didn't have a 4th gear though so glad Craney slowed for us.

Friday Jan 13, 2017 #

1 PM

Running 53:05 7.16 km (7:25 / km) +197m 6:31 / km
ahr:121 max:143 shoes: Dark Blue Nike Vomero 11

Plod round Thredbo - golf course track, Meadows, Merrits, Pipeline and back for coffee and milkshake at Central Road 2650. No sore spots but very fatigued. Felt better towards end.

Thursday Jan 12, 2017 #

4 PM

swimming 15:00 [2] 0.2 km (1:15:00 / km)

Pretty fatigued today but not too bad. Swam a few laps while kids at pool. Felt better for it.

Wednesday Jan 11, 2017 #

8 AM

Running long 7:02:56 47.46 km (8:55 / km) +1802m 7:29 / km
ahr:139 max:158 shoes: Saucony Peregrine6

The 'Aussie 10'. Rob discovered this www.aussie10.com and was pretty keen to give it a crack - its the 10 highest peaks in Australia all within a 20k or so radius and the idea is to ascend them all in one trip. Marty was keen too while I was a bit apprehensive about my ability to make it and whether I would enjoy it or not.
We were a bit late for first chairlift up to Thredbo Top Station so got going about 8.50am. It was super windy and when we got up top we realised super foggy as well. The first of the ten on the route we chose was the Rams Head and the Rams Head North. Very glad Rob had the compass as we set off through the fog. At one stage I slowed to clean the fog off my sunglasses and looked up and could no longer see Marty or Rob - a panicked call out got us back together. It was hard navigation through here with such low visibility meaning we couldn't see if there were higher peaks beyond the peak immediately in front of us. Climbed a couple of unnecessary ones as a result. Found it though and first peak, Rams Head, was done.
Then headed along ridge line which involved a bit of down before some back up for Rams Head North. Very rocky ridge line and wind was unbelievable up top of this one. Rob was getting the hang of the scale of the map (in the fog) and google maps on my phone was able to help a bit.
A bit more visibility as we headed along side of ridge line and above a big patch of snow looking for the main Kosi walking track. Found it and along it for 100m or so and off up to the next peak - Etheridge Ridge at 2180. No trees or shelter here as we scrambled up a rock field so very windy (noticing a theme about the wind?). 3rd peak done and then back down on to Kosi track again and followed it up to the Número Uno - Mt Kosciusko at 2228m. At one point on the walking track the wind was behind us so Marty spread his arms like wings and, with his rain jacket, practically took off. Just stayed at top long enough for a photo and to send a message to girls we were going ok. Been going for 1hr45 at this stage with 4 peaks completed.
Down off Kosi along the main range track for a few k and then round the side of a large hill to get to the saddle that is below the Mt Townsend range. This range as longish and contained 4 of the 10 peaks. There was a bit of a foot pad here but it was going straight up Townsend and we were going out to the north end to get Abbott Peak. This was a pretty tough section as the fog was still dense, the navigation tricky and the slopes steep and rocky. At least we saw a bit of wildlife with Marty treading on a snake, Rob finding another one and Rob spotted and photographed a gigantic funnel-web like spider. We got Abbot Peak (2145m) and Byatts Camp (2159) on the northern end of this range before heading back south and up Mt Townsend (2209). This was probably the hardest as very steep and rocky. Somewhat impressively there was a concrete cairn on top which we briefly sheltered behind. Seemed a long way out to Alice Rawson Peak (2160) which was on the North end of the range and again was tricky with rocks and a few false peaks.
Happy to find the footpad again on the way back out and now only peaks on tracks to go. Bit of discussion about straight lining to the main range track, down to a glacier lake and back up, but decided wiser to go back along the foot pad to the track even if it meant a few extra k.
Got to main track and tried to find a steady running rhythm after so much clambering. Fog was finally clearing (could've done with that happening on Mt Townsend!) but the wind was not abating. With no trees on the main range track you were basically leaning 30degrees into the wind to stay upright. It was behind us a bit as we turned up Carruthers Peak (2145) and we had a little rest for gels and water at top.
Onto Mt Twynham, the 10th and final Peak. With the fog gone we could see it from a long way out but it was a tough grind along the track to the peak. A proper trig on this one and a few photos to mark the 10th!
Unfortunately the run did not end there though as we were all pretty fatigued now at the 5hr mark. Walked up the hill from snowy river and then into a shuffle along the charlottes pass road. I remembered the exact location of the snow poles track from last year and we headed across the flat marshy area with a few creek crossings. Counting down the 3k till the top of the ridge and then down onto the Kosi walking trail and the chairlift.
An epic day and more enjoyable than I thought it would be. Would've been a lot easier and presumably quicker without the fog as made navigation much harder. A run I won't ever forget!

C • Epically awesome adventure! 9

Tuesday Jan 10, 2017 #

9 AM

Orienteering 36:34 [3] 1.92 km (19:05 / km) +8m 18:42 / km
shoes: Dark Blue Nike Vomero 11

Armstrong Alpine Adventure, aka score event orienteering, with family. Nice walking round the village with Zoe doing some of the navigating. Hilarious seeing all the runners rushing round not knowing where they were going or what they were doing.

3 PM

Running 1:09:05 [3] 9.54 km (7:15 / km) +464m 5:50 / km
shoes: Saucony Peregrine6

Out solo this time and did Merritts Traverse, back down Merritts nature trail, Meadows track and finished with full golf course loop. Again loved it and felt pretty ok on hills.

Monday Jan 9, 2017 #

5 PM

Running 35:27 5.8 km (6:07 / km) +144m 5:26 / km
ahr:131 max:148 shoes: Saucony Peregrine6

Walked to Kosciusko in the morning which was quite an effort. Then became quite an adventure as we got caught in a massive storm- hail, lightning, the lot. Survived. So this run was in the late arvo in the midst of all arvo pouring rain. Went out along river track and then onto the mountain bike tracks above Friday Flat. Then across Meadows before finished down the sodden golf course. Enjoyed escaping the stir crazy kids and enjoyed the run.

Sunday Jan 8, 2017 #

3 PM

Running long 1:55:41 15.68 km (7:23 / km) +752m 5:57 / km
ahr:140 max:164 shoes: Dark Blue Nike Vomero 11

Long run with RobW. Up Merritts Traverse then back down via Dead Horse Gap. Seemed almost flat compared to the Crackenback route yesterday! Found a good rhythm on the uphill (first hour) and just rolled down in 2nd half. Stepped on a snake at one point but fortunately a little one who was making his escape.

Saturday Jan 7, 2017 #

Note
weight:77.7kg

2 PM

Running warm up/down 11:54 1.55 km (7:41 / km) +43m 6:45 / km
ahr:142 max:161 shoes: Saucony Peregrine6

Warming up. Not much room to prance without going excessively uphill.

Running race 28:02 1.89 km (14:52 / km) +544m 6:05 / km
ahr:167 max:171 shoes: Saucony Peregrine6

Crackenback Classic race - 1.8k straight up. Less of a hot field this time although weather definitely hotter. Decided to use the tracks more than last year (route choice is up to you) and pace myself at the start a bit. The former worked well but I think the latter cost me. Was not far behind Ryan Armstrong for first third through trees and then along fire trail. We then cut off up the ski slope and Scotty emerged from a different route. I "ran" past him but immediately paid for it and he walked past me. His power walking was way better than mine and he pulled away. He and I used the road in the latter part as well while the Armstrongs went the ski slope (I think our way was better). Completely buggered by the time hit the final single track and glad to stop. Probably ran less than last year and was 30s slower. 5th place better than last years 9th. It's a stupid race really (in a nice crazy way) and pacing myself was a waste of time - just have to go till your spent and then keep walking! Next year.

Running 1:13:36 9.86 km (7:28 / km) +89m 7:08 / km
ahr:133 max:152 shoes: Saucony Peregrine6

Ran back via Dead Horse Gap with ALJ. Nice chat. Bit of a blister from crackenback.

Friday Jan 6, 2017 #

Note
weight:77.2kg

10 PM

Stretching & Exercises 5:00 [0]

Thursday Jan 5, 2017 #

6 PM

Running 57:54 [2] 10.9 km (5:19 / km) +218m 4:50 / km
weight:77.2kg shoes: Dark Blue Nike Vomero 11

Run home. Just cruising to save a bit for Crackenback on Saturday and hopefully big training week next week. Plenty of grass seeds in Andy's favourite paddock. Bugger all people around.

10 PM

Stretching & Exercises 20:00 [0]

Wednesday Jan 4, 2017 #

6 AM

Running 59:24 11.07 km (5:22 / km) +200m 4:55 / km
ahr:132 max:144 weight:77.2kg shoes: Dark Blue Nike Vomero 11

Early morning roll round Black Mtn reserve before day home with the kids. Nice to get out early although wasn't that pumped when alarm went off.

10 PM

Stretching & Exercises 10:00 [0]

Tuesday Jan 3, 2017 #

6 AM

Running warm up/down 7:21 1.35 km (5:27 / km) +3m 5:24 / km
ahr:124 max:137 weight:77.8kg shoes: Nike FreeRun Distance

Running intervals 42:39 8.98 km (4:45 / km) +117m 4:28 / km
ahr:145 max:166 shoes: Nike FreeRun Distance

5*3min with Gareth and Rob. Grant started with us but his dodgy calves struck early. I was a bit off the G&R pace with legs a bit tired but ran smoothly and felt pretty good.

10 PM

Stretching & Exercises 20:00 [0]

Sunday Jan 1, 2017 #

4 PM

Running intervals 1:14:01 13.37 km (5:32 / km) +249m 5:04 / km
ahr:139 max:172 weight:76.8kg shoes: Nike FreeRun Distance

This time last year set a few strava segment records. They had both been lost to other runners so decided to do a session to try and win them back, as well as another segment I found near Mum and Dads house. Did a 1k on south end of LakeD, a lap of the Lake and then another k at the south end. Finished off with a 1k segment on Wombat Hill Gardens. Went pretty flat out on all of them with random amounts of rest. Good fun to try and run fairly flat out.

C • Since no-one has asked 1

10 PM

Stretching & Exercises 25:00 [0]

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