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Training Log Archive: acejase

In the 7 days ending Oct 23:

activity # timemileskm+m
  Running5 4:48:58 36.26(7:58) 58.36(4:57) 1146
  Stretching & Exercises3 2:25:00
  Cycling4 2:24:57 32.07(4:31) 51.61(2:49) 477
  Total11 9:38:55 68.33 109.97 1623
  [1-5]10 9:11:37
averages - weight:77kg

» now

Sunday Oct 23 #

7 AM

Running warm up/down 6:06 0.91 km (6:41 / km) +6m 6:29 / km
ahr:121 max:137 shoes: Salomon Sense Pro Green

Warm up. Really cold for late October and was reluctant to strip down to shorts and a tee.

Running race 1:51:05 22.71 km (4:54 / km) +814m 4:09 / km
ahr:158 max:167 shoes: Salomon Sense Pro Green

Majura Vineyards Two peaks. Except Majura Pines was closed for logging so new route involved going over Mt Majura a 2nd time thus making it a 3 peaks run. Started north along the service road to the road up Majura. Didn't feel that great with legs just not right. Headed up Majura at a reasonable clip with a few guys around me. Got to the top ok and headed down the steep rocky firetrail. Didn't want to hammer too hard on this section as in the past have done that and hurt legs too much. Got caught up a little with a few guys but seemed like an ok pace. Got a cheer from NicPC and family at the saddle and tried to stick with blue t shirt in front of me - I had his measure along flat and uphill bits of this long powerlin section but he'd get away from me on downhill. Had a gel at Ainslie Rd crossing hoping that would help my general feeling of tired sore legs. It did maybe a little bit and I was pretty solid up Mt Ainslie having another gel at the top for good measure.
Lost a bit of rhythm off Ainslie and just felt like I couldn't generate any rhythm or speed along back of Ainslie-the-suburb. Up to saddle below Majura and glanced over my shoulder to see a guy coming (turned out to be two guys). Again was solid up the really steep horrible way up Majura passing lots of one peak runners although blue t-shirt was gone following my gel stop at top of Mt Ainslie.
Was looking forward to run back down road from Majura but the downhill just hurt. Had a 500m section where my R knee hurt a lot but it went away. Highlight was hearing a very big plane coming and then getting a birdseye view of the Singapore Airlines direct flight from Singapore coming in to land at Canberra airport. Big plane (Boeing 777) compared with usual Canberra Airport plane.
After a while heard footsteps and sure enough two guys coming behind me at a rapid rate. I lifted pace to try to hold them off and then go with them but didn't have any extra all day and certainly didn't at this stage of the race. Windy along flat road to the Vineyard Rd and glad to finish. Sore glutes, calves and glad to stop fighting - finished 7th. Bottle of wine handed to me as crossed line was good and plenty of muesli bars and drink. Chat to Gareth Prosser when he'd finished and we had coffee at Watson shops which was ok.
Not sure why I felt ordinary - best bet is not eating many carbs in lead up. Have learnt over past few years how helpful carb loading is for me and didn't do any (in fact didn't eat much yesterday at all). Other thing might be a few sore spots from Flex n Stretch which weren't up for hill running. Well organised race as always by John Harding.

Running warm up/down 6:17 0.67 km (9:26 / km) +2m 9:16 / km
ahr:117 max:125 shoes: Blue Nike Vomero


Saturday Oct 22 #

5 PM

Running 19:46 3.65 km (5:25 / km) +80m 4:53 / km
ahr:126 max:143 weight:77kg shoes: Blue Nike Vomero

Trot round Aranda. Doing 2 Peaks tomorrow so just rolling legs over.

Friday Oct 21 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N stretch. Few strengthening moves a bit harder when having done last class 2 days ago.

Cycling 31:00 11.82 km (2:37 / km) +104m 2:31 / km
ahr:104 max:126 shoes: Trek Domane 4.3

ITW studiously avoiding magpie locations.
5 PM

Cycling 37:14 12.64 km (2:57 / km) +133m 2:48 / km
ahr:102 max:119 shoes: Trek Domane 4.3


Thursday Oct 20 #

12 PM

Running warm up/down 19:21 4.1 km (4:43 / km) +6m 4:41 / km
ahr:135 max:148 weight:77kg shoes: Nike FreeRun Distance

Bit early today so longer warm up which was probably good.

Running intervals 18:24 3.87 km (4:45 / km) +2m 4:44 / km
ahr:152 max:171 shoes: Nike FreeRun Distance

Down on numbers today and the usual "leaders" of what to do were not there. Ended up doing a bit of a dogs breakfast session of 3*1lap(600m/2mins), 1/2 lappers. Recovery time was getting across to meet Alan who was doing slightly longer session and running much faster.

Running warm up/down 10:22 1.95 km (5:20 / km) +4m 5:17 / km
ahr:137 max:147 shoes: Nike FreeRun Distance

Cool down talking trades with Alan and Leaney. Alan v excited about Jaeger O'Meara coming to the Hawks. Last week it was tears from him following Sam Mitchell departure. Typical trade week.

Wednesday Oct 19 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch in the AM. Tight right hip flexors/glute.
4 PM

Running 43:07 8.53 km (5:03 / km) +135m 4:41 / km
ahr:134 max:144 shoes: Blue Nike Vomero

Bit of a change in family routine with BA changing jobs this week so running while the girls do ballet might get a few more go's again. Last time I ran while they were doing ballet the class was only 45mins but is now an hour. Got out to edge of Pinnacles and back again with a mini loop in Cook. Recovery run so keeping HR below 70% (about 140bpm).
9 PM

Stretching & Exercises 25:00 [0]

A few sore spots so did some foam rolling, massaged calves and areas around right ankle which has been a bit sore.

Tuesday Oct 18 #

8 AM

Running intervals 54:30 11.98 km (4:33 / km) +97m 4:22 / km
ahr:145 max:168 weight:76.9kg shoes: Nike FreeRun Distance

6*1km on run into work. Weary legs but punched it out. Pace good. Last effort was up Governor Generals Hill which was hard but kept going well.

Monday Oct 17 #

9 AM

Cycling 34:47 13.67 km (2:33 / km) +97m 2:27 / km
ahr:94 max:119 weight:77.5kg shoes: Trek Domane 4.3

ITW. Got absolutely hammered by a magpie down near Deakin Ovals. Hammered.
6 PM

Cycling 41:56 13.48 km (3:07 / km) +143m 2:57 / km
ahr:95 max:122 shoes: Trek Domane 4.3

Waited till nearly dark to ride home and avoid magpies.

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