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Training Log Archive: acejase

In the 7 days ending Nov 26:

activity # timemileskm+m
  Running5 4:32:07 36.56(7:27) 58.84(4:37) 1223
  Cycling2 1:05:38 16.31(4:02) 26.24(2:30) 273
  Stretching & Exercises2 1:00:00
  swimming1 30:00
  Total10 7:07:45 52.87 85.08 1497
  [1-5]9 6:52:43
averages - weight:75.4kg

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MoTuWeThFrSaSu

Sunday Nov 26 #

6 AM

Running warm up/down 8:48 intensity: (34 @1) + (2:54 @2) + (5:20 @3) 1.99 km (4:26 / km) +15m 4:16 / km
ahr:135 max:149 shoes: Peregrine7

Warm up mostly around Cross country track. Legs not feeling great.
Said g; day to Emma, gramps and a few others. Start delayed due to big toilet queues. Well thats what Deek said on the mic.

Running race 2:22:28 intensity: (10 @1) + (10 @2) + (2:16 @3) + (2:19:44 @4) + (8 @5) 32.25 km (4:25 / km) +836m 3:55 / km
ahr:159 max:173 shoes: Peregrine7

Stromlo 30k. 4th time doing race with previous PB of 2.19.30. Easy to blow up in back half of this course but also didn't want to get left running on own. Didn't see any of Canberra guns who normally beat me on start line (e.g. Minto Creighton Krajca Crane. OK I just put Crane in there to flatter his ego and see if he reads my trog ;) ). Did see guy Dave from Sydney who beat me comfortably last year when I was 9th.
Set off and within the first k had separated out into myself, Dave and Central Coast guy Dom out front. Thought pace was solid for me but ok, especially as looked like I would be running solo if dropped back. Up the first hill pretty clear the other two stronger but then I relaxed down the hills and caught them up with little effort. It was hard to judge if I was going too fast for me for long race.
First 10k is loop and around 6k a fairly long hill which the other two put some time into me. Tried to relax and get into my own rhythm but picked them back up again on the long down back into Stromlo Forest Park. Fortunately this year the timings were better and only had to run through a few of the 10k runners (top 30?) versus the hordes in the last few years.
Got to the section where you turn off to do the 20k loop (i.e. no more 10k runners) and could still see Dave and pulling away from him Dom. Dave probably 100m ahead? I got a bit of a boost from this as felt like I had been dropping time. Gave myself a pep talk about it being hard and thats the way it is. Push on. Did try to conserve a bit through here though as knew last 5 k was really tough, particularly hill up over stromlo called 'The mother'.
Did lose Dom through this section and only occasional glimpses of Dave. Having plenty of water and gels as not many drinks stations so maximised when at them.
Up the mother and bit of a plod up the steeper bits while finding rhythm on less steep bits. Had written down time at 25k and was 7mins ahead of last year. Woah! Impressed myself and another boost.
Down the other side of stromlo and seemed to handle the downhills better than other years. Started pushing for 2.12 and definitely sub 2.15 but also started to realise it was a fair way to go even though my watch saying 28-29k. Turned out the course was slightly different to last year and ended up being 32.2k give or take. Was 30.3k on GPS last year.
I guess I could say I paced it well coz last k or so was pretty tough. Could've done with finishing at 30 or even 31! Pleased to come in 3rd and got a cheer from Emma. Never saw 4th who ended up being approx 5 mins behind me. Dave finished 3mins in front of me and Dom finished strong to beat me by 8. Time 3mins slower than last year but think if had been same length would've been as much 6mins quicker i.e. 2hrs 12-13 (just taking away 2k of average k rate). Nice to get another podium - this time runners shop voucher.

Running 11:24 intensity: (21 @1) + (11:03 @2) 1.37 km (8:18 / km) +1m 8:16 / km
ahr:116 max:121 shoes: Peregrine7

Worlds slowest shuffle round car park of Stromlo Forest Park. Knew it would be good for me in recovery so made myself do it and once got going wasn't too bad. K rate reflects how I was feeling.

Saturday Nov 25 #

11 AM

swimming 30:00 [1]

"Cranked" out 500m pre race day. As always back felt looser after swim.
3 PM

Running 18:30 intensity: (25 @1) + (4:56 @2) + (9:13 @3) + (3:56 @4) 3.52 km (5:16 / km) +139m 4:23 / km
ahr:143 max:160 shoes: Peregrine7

Decided to do day before run out at Stromlo when registering. Ran from top of Mt Stromlo and did a loop that included several sections of course, particularly worst hill. Good to remind self and saw plenty of good course taping - a step up from other years! Pretty warm. Glad running at 7am tomorrow.

Friday Nov 24 #

Note
(rest day)

Thursday Nov 23 #

11 AM

Running warm up/down 8:39 intensity: (27 @1) + (1:14 @2) + (6:58 @3) 2.01 km (4:19 / km) +6m 4:15 / km
ahr:137 max:147 weight:75.2kg shoes: Nike Zoom Elite 9 Green

Warm day and went a little early for Reid intervals. Didn't want to get caught up in running too fast with the boys, it was hot and sam wanted to go a little early. Although he was only running laps coming back from injury.

Running intervals 10:06 intensity: (11 @1) + (1:43 @2) + (5:06 @3) + (3:06 @4) 2.12 km (4:46 / km) +6m 4:42 / km
ahr:146 max:164 shoes: Nike Zoom Elite 9 Green

5* 1min on 1min off solo. Didn't feel great in legs. Maybe heat maybe did too much last week. Anyway pretty short easy session.

Running warm up/down 9:04 intensity: (7 @1) + (1:22 @2) + (7:35 @3) 2.0 km (4:32 / km) +3m 4:30 / km
ahr:140 max:148

Cool down. Not very cool by the end!
10 PM

Stretching & Exercises 15:00 [0]

Wednesday Nov 22 #

6 PM

Running 33:01 intensity: (26 @1) + (2:53 @2) + (26:59 @3) + (2:43 @4) 7.56 km (4:22 / km) +51m 4:14 / km
ahr:145 max:156 shoes: Nike Pegasus 33

Cruisy run after work. Loop down along foreshore and back up through Yarralumla. Nice to do an after work run.
8 PM

Stretching & Exercises 45:00 [1]

Body Balance class at CISAC. Good for back stretching and mobility. A little bit of core strength work.

Tuesday Nov 21 #

4 PM

Running 30:07 intensity: (19 @1) + (5:06 @2) + (24:03 @3) + (39 @4) 6.03 km (4:59 / km) +166m 4:23 / km
ahr:142 max:155 weight:75.4kg shoes: Trek Domane 4.3

Stromlo 30k on Sunday and probably closer to overcooking things than under so just went for an easy trot today up Mt Painter. A very underrated view the Mt Painter view.

Monday Nov 20 #

9 AM

Cycling 31:10 intensity: (3:15 @1) + (22:45 @2) + (5:10 @3) 13.2 km (2:22 / km) +126m 2:15 / km
ahr:124 max:145 shoes: Trek Domane 4.3

Into work. Goats still eating.
7 PM

Cycling 34:28 intensity: (2 @0) + (10:07 @1) + (24:19 @2) 13.04 km (2:39 / km) +147m 2:30 / km
ahr:114 max:134 weight:75.5kg shoes: Trek Domane 4.3

HFW

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