Training Log Archive: acejaseIn the 7 days ending Jan 15, 2016:
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Friday Jan 15, 2016 #
10 AM
Running warm up/down 10:40 1.85 km (5:46 / km) +4m 5:42 / km
ahr:116 max:147 shoes: Nike Lunartempo
Thought better do another of the Running Week runs so Belinda and I warmed up for the so called 'Veterans' Fun Run.
Running race 14:51 3.41 km (4:21 / km) +76m 3:55 / km
ahr:158 max:168 shoes: Nike Lunartempo
Course was described as 3k with only instructions being 'there are marshals at every corner'. Turned out to be lots of steep single track (up and down) across ski slopes finishing along track next to golf course. I started fast and up first hill just had 2 with me - Campbelltown singlet guy and DeanD who Marty had said was a middle distance runner when we saw him the other day. Was a great little course of up and down and we dropped Dean on 2nd hill. Campbelltown guy surged down a hill after I took a slight wrong turn. He slipped away further on longish downhill parallel to golf course. Last section beside creek I started pegging him back and real gained in last 300m on road but couldn't get him. 2nd and good fun. Felt fit. Won an Adelaide Hills Ultra running singlet in barrel draw so if you see me wearing it you'll know why!
Running warm up/down 13:14 2.21 km (5:58 / km) +26m 5:39 / km
ahr:125 max:144 shoes: Nike Lunartempo
Warm down with Dean. Cheered Belinda who was 2nd woman after being out sprinted in the chute.
10 PM
Stretching & Exercises 20:00 [0]
Thursday Jan 14, 2016 #
8 AM
Note
Runners Week Golf Tournament. Last time I played in it I played terribly before an unsuspecting George El-Hage copped an earful on the 3rd hole. Paired today with Rohan Lowry and a Cameron Yates from Darwin. Very enjoyable round with usual mixture of gems (par on the 5th) and horrors (10 on the 1st). My pitching was woeful, putting good and driving consistent. 52 for 9 holes matching Rohan while Cams 48 included some magnificent shanks off the tee. Great morning.
4 PM
Running intervals 38:08 6.98 km (5:28 / km) +221m 4:43 / km
ahr:138 max:158 shoes: Salomon Sense Mantra Blue
Pouring rain ever since golf finished. Decided to head out although some trepidation given cold, rain and wind. Ran from Dead Horse Gap on trail towards Cascades Hut and did 12* 1min on/1min off. Lots of water on track and in streams and glad main creek had metal pedestrian bridge well above water line. Felt OK running wise if cold. Pace varied with gradient and my concentration was more on keeping warm & not falling over rather than speed. Didn't see another person or a brumby but there was a bright orange 1 person tent in the valley not far from the car park - someone giving their new tent a test run?
Wednesday Jan 13, 2016 #
8 AM
Running 1:09:11 11.48 km (6:02 / km) +258m 5:25 / km
ahr:121 max:157 shoes: Nike Lunartempo
The plan was to run down Valley trail till met Marty and 3 others who were running up from Lake Crackenback. A few problems though - I was very tired running wise, I was a bit scared how long I would be able to keep up with Marty & Co and timings were vague so unsure where we would meet. At 5k from Thredbo I didn't think I could stay 5k with them back up the hill so turned round running slowly expecting to be caught. But by the time I got to 1.5k to go still no sign. Anyway to cut the story short I went back and forth, stood round a bit and then Marty and Philo Saunders appeared (they'd dropped the others). So 2k back up to Thredbo at 4min30s ks was a little surge to finish with and I felt fine running that pace (they'd come 18k!).
10 PM
Stretching & Exercises 20:00 [0]
Tuesday Jan 12, 2016 #
8 AM
Running long 3:13:55 30.03 km (6:27 / km) +971m 5:34 / km
ahr:137 max:163 shoes: Nike Vomero10
Couldn't find any takers for main range run so set out solo. Caught the first chairlift up at 830am and off along Kosiouszco track. Reports of rangers being strict this week on not running on the metal tracks so after about a k I cut off onto the heather looking for the snow poles to the snowy river. I saw them in the distance at 1 point but basically ran along side of a spur that went towards Charlottes Pass Rd. A few walks to cross creeks and when heather too thick to run. Also looking back lots so that I knew which way to go on return journey. Hit the road just above snowy river which was perfect.
Headed up to Rawsons Pass with decent cross to headwind. Top of Kosi very windy so a few happy snaps and off again. Onto the main range track which snaked out nicely ahead into the distance. Feeling a bit weary through here and like not enough food so had two gels in short time and water. Before Caruthers Peak ascent there was a runner coming other way so stopped for a chat. A Carol Baird from Canberra who runs Vets athletics and knew Bruce Graham.
Onwards again and up Caruthers. Coming down there was a possee of older bush walkers coming up the hill and then a truck and 2 4WDs. They were unloading this dome thing which presumably would be a shelter for skiers in winter?
Down to the snowy river and the climb up to Charlottes Pass was tough. Stopped for another gel and texted Belinda to tell her made it this far. 5k if steady slight gradient uphill from here was tough but I tried to keep good pace. Glad to see the Snowy River again where it flattens out.
Headed off trail on a little animal path which turned out to be the snow poles I was looking for. Great! Followed them perfectly across the valley and up onto the spur. Mostly a little animal path sort of track although some clambering crossing streams and thick heather. A few bush walker boot footprints too. Wrapped to see the main path and the last k down to the chair lift. Ripper run.
Headed up to Rawsons Pass with decent cross to headwind. Top of Kosi very windy so a few happy snaps and off again. Onto the main range track which snaked out nicely ahead into the distance. Feeling a bit weary through here and like not enough food so had two gels in short time and water. Before Caruthers Peak ascent there was a runner coming other way so stopped for a chat. A Carol Baird from Canberra who runs Vets athletics and knew Bruce Graham.
Onwards again and up Caruthers. Coming down there was a possee of older bush walkers coming up the hill and then a truck and 2 4WDs. They were unloading this dome thing which presumably would be a shelter for skiers in winter?
Down to the snowy river and the climb up to Charlottes Pass was tough. Stopped for another gel and texted Belinda to tell her made it this far. 5k if steady slight gradient uphill from here was tough but I tried to keep good pace. Glad to see the Snowy River again where it flattens out.
Headed off trail on a little animal path which turned out to be the snow poles I was looking for. Great! Followed them perfectly across the valley and up onto the spur. Mostly a little animal path sort of track although some clambering crossing streams and thick heather. A few bush walker boot footprints too. Wrapped to see the main path and the last k down to the chair lift. Ripper run.
Monday Jan 11, 2016 #
8 AM
Running 1:05:54 10.31 km (6:24 / km) +278m 5:38 / km
ahr:127 max:148 shoes: Nike Vomero10
Out and back to dead horse gap except went up road from the gap to top of great dividing range. Nice view. Had some beautiful stream water on way back down. So nice here running.
9 PM
Stretching & Exercises 15:00 [0]
Sunday Jan 10, 2016 #
7 AM
Running 1:00:13 8.67 km (6:57 / km) +311m 5:53 / km
ahr:128 max:149 shoes: Nike Vomero10
Morning run with Craney before he went home. Up Merritts trail, across Meadows to the golf course and then out and back along dead horse gap until Craneys leave pass expired. Craney still floating across the rocks after yesterday. Coffee at the end was a nice way to finish.
5 PM
Running 39:05 6.66 km (5:52 / km) +168m 5:12 / km
ahr:122 max:142 shoes: Nike Vomero10
Trying to make it long run day so went out again. Down to Friday Flat and along valley trail which is new since I was last in Thredbo. Back along pipeline and then up along the hillside including some of Merritts. Felt OK especially along valley trail which is less rock hopping and more normal running.
9 PM
Stretching & Exercises 20:00 [0]
Saturday Jan 9, 2016 #
Note
weight:77.5kg
2 PM
Running warm up/down 12:48 2.12 km (6:02 / km) +85m 5:02 / km
ahr:135 max:147 shoes: Salomon Sense Mantra Blue
Prancing about with Craney at foot of crackenback. Did 1 run upwards and turned around quickly as it hurt too much.
Running race 27:28 1.88 km (14:35 / km) +544m 5:58 / km
ahr:161 max:167 shoes: Salomon Sense Mantra Blue
Crackenback Challenge. 1.8k 600m+ climb. Hot field including Marty & Mark Bourne. I hadn't done the race for 10 years or so and its just brutal. Ran the first 1/3 or so which was extra steep but has a track. We then headed along grassy spur (you can choose your own route choice but I had no preparation so just followed) which was harder running and soon most were walking. Experienced crackenback runners the Armstrong Bros kept left on a road which was a very good choice. Looked up at 1 point and thought I saw Craney ahead of Marty which put paid to Craneys talk of no training. "Ran" again on a section along a fire trail before finally hitting the rocky spur to the finish at Thredbo Top Station ie top of chairlift. Crazy race. Brutal and completely unique. 12th & time 5mins quicker than 10 years ago but I was sick that race. Craney quite rightly pumped at his 2nd place. Funnily enough I reckon I'd do it again next year just to go a better route choice.
Running warm up/down 1:05:43 10.03 km (6:33 / km) +121m 6:11 / km
ahr:134 max:152 shoes: Salomon Sense Mantra Blue
Run back down via Dead Horse Gap ie the long way. With Tom Beazier & Craney with plenty of tall tales told. Enjoyable and legs felt lot better for the run.
9 PM
Stretching & Exercises 20:00 [0]