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Training Log Archive: acejase

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running7 4:11:25 30.08(8:22) 48.4(5:12) 551
  Orienteering5 2:14:49 13.12(10:17) 21.11(6:23) 125
  Stretching & Exercises4 1:15:00
  swimming2 1:00:00 1.24(48:17) 2.0(30:00)
  Cycling1 37:20 9.59(3:53) 15.44(2:25) 141
  Total14 9:18:34 54.03 86.95 817
  [1-5]10 7:53:41
averages - weight:76.2kg

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MoTuWeThFrSaSu

Sunday Jan 28 #

9 AM

Running warm up/down 24:21 intensity: (49 @1) + (17:59 @2) + (5:33 @3) 4.49 km (5:25 / km) +6m 5:23 / km
ahr:130 max:150 shoes: Nike Pegasus Rainbow

Longer warm up. Did a fair loop to get legs going and then as getting back Tash heading out for her warm up so joined her.

Orienteering race 18:29 intensity: (9 @1) + (17 @2) + (1:04 @3) + (16:51 @4) + (8 @5) 3.87 km (4:47 / km) +9m 4:44 / km
ahr:163 max:172 shoes: Lunar Racer3.2 Yellow

Sprint Canberra 5 ANU. Waz starting 30s behind me. Settled in pretty well getting through tricky stuff. Pushed a bit harder when saw Waz a few times coming into controls as I was going out. This probably cost me in fatigue later on now I think about it. Started running a bit 'over the edge' by 11 making little wobbles and almost errors. Just not enough map contact. Knew I was doing it but didn't slow self down enough for map contact. Culminated in major error on 3rd last control and then skipping 2nd last altogether. Another mp. Bugger.
Despite this great fun few days. Thanks to Jymbo in particular for all his efforts.

Running warm up/down 12:20 intensity: (2 @1) + (8:03 @2) + (4:15 @3) 2.15 km (5:45 / km) +8m 5:38 / km
ahr:131 max:142 shoes: Nike Pegasus Rainbow

Cool down with rob. Checked out where I stuffed up. Found my brains lying at 3rd last so put them back in my head.
10 PM

Stretching & Exercises 20:00 [0]

Saturday Jan 27 #

11 AM

swimming 30:00 [1] 1.0 km (30:00 / km)
weight:75.7kg

Another km down at CISAC. Just another swim.... Ha!
4 PM

Orienteering 23:34 intensity: (15 @0) + (22:58 @1) + (21 @2) 1.72 km (13:44 / km) +16m 13:08 / km
ahr:90 max:112 shoes: Nike Pegasus Rainbow

Course with Zoe this time. School / Uni sprints pretty tricky for blue course kids but Zoe didn't go too bad.

Running warm up/down 11:25 intensity: (1 @0) + (28 @1) + (4:51 @2) + (6:05 @3) 2.37 km (4:49 / km) +15m 4:41 / km
ahr:133 max:148 shoes: Nike Pegasus Rainbow

pRancing. Nothing like level of prancing from elites but did my best. Also my legs were stuffed so needed a while to get going.

Orienteering race 14:02 intensity: (10 @1) + (27 @2) + (2:31 @3) + (10:54 @4) 2.87 km (4:53 / km) +11m 4:47 / km
ahr:157 max:170 shoes: Lunar Racer3.2 Yellow

Sprint Canberra at Orana Steiner School. Great fun. 1:2000 and very intense. After some wobbles on first two legs getting used to scale I slowed down a bit and orienteered well. Right on the edge but not over edge. Unfortunately ended up being MP! One control on 2nd loop looked at map and assumed it was control been too on 1st loop - it wasn't, even though they were close together. Time pretty good but doesn't count when don't go to right controls. Stupid rule that one ;-)

Running warm up/down 6:20 intensity: (18 @1) + (5:19 @2) + (43 @3) 1.02 km (6:11 / km) +11m 5:52 / km
ahr:126 max:140 shoes: Nike Pegasus Rainbow

Shorter cool down with Marty. Had to go.

Friday Jan 26 #

10 AM

Orienteering 29:23 intensity: (1:04 @0) + (26:52 @1) + (1:27 @2) 2.17 km (13:32 / km) +26m 12:46 / km
ahr:87 max:123 weight:76kg shoes: Nike Pegasus Rainbow

Short course with Mira and Abby. It was pretty tricky so glad I went and had to do a bit of nav.

Running warm up/down 7:44 intensity: (23 @1) + (2:07 @2) + (4:43 @3) + (31 @4) 1.57 km (4:56 / km) +14m 4:44 / km
ahr:139 max:155 shoes: Lunar Racer3.2 Yellow

Orienteering race 17:21 intensity: (6 @1) + (18 @2) + (27 @3) + (11:24 @4) + (5:06 @5) 3.7 km (4:41 / km) +12m 4:37 / km
ahr:167 max:176 shoes: Lunar Racer3.2 Yellow

Sprint Canberra UC. Not such a good day. Was bit flustered at start as had been out longer than planned with Abby. Settled for first control though and then poor route for 2nd which got worse with some unmarked building works. Lost maybe 30s on very short leg. Was bit rushed scrappy from then on having some good legs too until 8-9. Went for a gap which turned out to have an impassable fence which I hadn't noticed so ended up running loooooong way round. Lost 50s. Finished from there solid but overall didn't handle the increased technical course from yesterday well. Grant got his 6s back on me and then a whole lot more.

Running warm up/down 17:23 intensity: (10 @1) + (13:35 @2) + (3:38 @3) 2.73 km (6:22 / km) +73m 5:37 / km
ahr:128 max:142 shoes: Nike Pegasus Rainbow

Run home with AL and Shannon before coffee at 2b10.
5 PM

Running warm up/down 16:08 intensity: (1 @0) + (1:35 @1) + (11:22 @2) + (3:10 @3) 2.88 km (5:36 / km) +37m 5:15 / km
ahr:123 max:142 shoes: Peregrine7

Warm up with Tash and then Rob. Legs understandably not keen to get going.

Orienteering race 17:15 intensity: (7 @1) + (23 @2) + (1:28 @3) + (15:10 @4) + (7 @5) 3.26 km (5:17 / km) +43m 4:58 / km
ahr:164 max:175 shoes: Peregrine7

Sprint Canberra Bruce Ridge. Bush sprint! Hot and legs bit weary but figured no worse than anyone else. Started with Rob a minute behind me although got a chock when starter said go on the 30s interval - Rob now 30s behind me. Consequently when I wiggled and stuffed around a tiny bit on way to one there was rob. I swore and then latched on while trying to regain my composure. Rob flying (by my standards) so was a little hard to regain composure and keep up.
2-4 by in a flash and then a longer leg to 6 I was able to get my head screwed back on. Rob starting to leave me by then so refocussed on navigating and through 7 and 8 ok. Little low on 9 then leaving 9 started navigating on another line (6-5). Caught myself after 30m of confusion, turned back through 9 and there was Rob coming in. I went a better way to 10 and then once more tried to hang on to Air Rob. Fortunately he had slowed a little and I was able to keep up and navigate to finish.
Great fun running although no way I would've gone that quick on own. Really enjoyed being fit enough to run 'with' Rob.

Running warm up/down 9:14 intensity: (17 @1) + (6:37 @2) + (2:20 @3) 1.68 km (5:29 / km) +29m 5:03 / km
ahr:129 max:144 shoes: Nike Pegasus Rainbow

Cool down with Rob. He scoffed at my changing shoes for the cool down. Its the 1%ers that count. ;-)

Thursday Jan 25 #

7 AM

swimming 30:00 [1] 1.0 km (30:00 / km)
weight:76.6kg

Swam a km! Pretty sure never swum that far before. Probably if you added up all my life time swims wouldn't have got that far. Was good. Seem able to roll along now rather than just desperately trying to get to the next time I can stop and take a break.
6 PM

Running warm up/down 15:52 intensity: (57 @1) + (6:33 @2) + (8:22 @3) 3.0 km (5:18 / km) +55m 4:51 / km
ahr:132 max:144 shoes: Nike Pegasus Rainbow

Jog over to Orienteering.

Orienteering race 14:45 intensity: (11 @1) + (10 @2) + (32 @3) + (7:14 @4) + (6:38 @5) 3.52 km (4:11 / km) +8m 4:09 / km
ahr:167 max:176 shoes: Lunar Racer3.2 Yellow

Sprint Canberra AIS. Loop race and started same time as Andy. Loops were similar and saw Andy a few times. Came into the pivot control just behind him so it was race on. Pretty clean second loop and came out with 2 controls to go could see Andy 50m ahead. Fortunately through he had a bit more work to do on his loop than mine so got through for the win. Even better Constable Frogga had made an error and got him by 6s. First victory over GB (excluding mp and dnf) for 25 years I reckon!
Good fun and pretty clean. One route choice error in hindsight.

Running warm up/down 26:35 intensity: (35 @1) + (20:42 @2) + (5:18 @3) 4.39 km (6:03 / km) +77m 5:34 / km
ahr:130 max:146 shoes: Nike Pegasus Rainbow

Some jogging with Bruce and Andy and then run home with Shannon and Al.
11 PM

Stretching & Exercises 10:00 [0]

Wednesday Jan 24 #

8 AM

Running 51:55 intensity: (38 @1) + (16:22 @2) + (34:55 @3) 10.55 km (4:55 / km) +167m 4:34 / km
ahr:137 max:148 weight:76.1kg shoes: Nike Pegasus Rainbow

Roll into work. Not as hot as yesterday and felt better. Didn't do intervals though.
10 PM

Stretching & Exercises 15:00 [0]

Tuesday Jan 23 #

6 PM

Running intervals 52:08 intensity: (4:37 @2) + (34:40 @3) + (12:51 @4) 11.57 km (4:30 / km) +60m 4:23 / km
ahr:148 max:169 weight:76.3kg shoes: Mizuno Sayonara 3

10 * 1min on off. From work round edge of lake and central basin. Finished cool down at blu ginger in city to get take away for dinner. Hot 34 deg and legs were tired. Also calf a bit sore due to problem with sitting position at work. Need to fix.
10 PM

Stretching & Exercises 30:00 [0]
weight:76.7kg

Monday Jan 22 #

8 AM

Cycling 37:20 intensity: (8:32 @0) + (13:23 @1) + (6:45 @2) + (5:45 @3) + (2:52 @4) + (3 @5) 15.44 km (2:25 / km) +141m 2:19 / km
ahr:106 max:202 weight:75.7kg shoes: Trek Domane 4.3

ITW

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