hopefully last early morning walk for a while...
the stats:
start temp/humidity: 24.7/49% ("apparent temp": same)
start time: 12:13pm
total distance: 9.13
total time: 50:00
avg pace: 5:29
total calories: 459
avg HR*: 151
*Time spent in HR Zones:
00:12 [Z1: 93-111]
00:07 [Z2: 111-130]
12:33 [Z3: 130-148]
37:07 [Z4: 148-167]
00:41 [Z5: 167-185]
speedygeese spotted: 1 - Roger near the fairy terminal, we were heading in opposite directions....
the ACT Meteors had a good win by 6 wickets with 4 balls to spare in the Twenty20 at Manuka...the real test will be the two ODIs this weekend...meanwhile over in the west the Vics thrashed WA in their Twenty20 to the tune of 74 runs...
About Me
- allrounder
- Canberra, Australian Capital Territory, Australia
- "Jack of all (sports), Master of none!"
30 October 2009
29 October 2009
60mins
after yesterday's running rest day (I, of course, had baseball training where we do run but not very far!) and with no track for me tonight due to duty, I went for an hour run at lunchtime...
I made my way across Commonwealth Ave bridge, around Lennox Gardens (where I was passed by a speedy Hugh L who looked like he was doing interval training of sorts), up around Parly House via the trails, down around the western Old parly House rose gardens, then down and around the Central basin before heading back into work via the pedestrian overpass near the pool...
it was warmish with the temp apparently rising 2 degree from start to finish...very noice!
the stats:
start temp/humidity: 17.6/66% (rising to 19.6)
start time: 1:02pm
total distance: 11.05
total time: 60:00
avg pace: 5:26
total calories: 529
avg HR*: 150
*Time spent in HR Zones:
00:04 [Z1: 93-111]
00:19 [Z2: 111-130]
20:04 [Z3: 130-148]
38:01 [Z4: 148-167]
01:52 [Z5: 167-185]
I made my way across Commonwealth Ave bridge, around Lennox Gardens (where I was passed by a speedy Hugh L who looked like he was doing interval training of sorts), up around Parly House via the trails, down around the western Old parly House rose gardens, then down and around the Central basin before heading back into work via the pedestrian overpass near the pool...
it was warmish with the temp apparently rising 2 degree from start to finish...very noice!
the stats:
start temp/humidity: 17.6/66% (rising to 19.6)
start time: 1:02pm
total distance: 11.05
total time: 60:00
avg pace: 5:26
total calories: 529
avg HR*: 150
*Time spent in HR Zones:
00:04 [Z1: 93-111]
00:19 [Z2: 111-130]
20:04 [Z3: 130-148]
38:01 [Z4: 148-167]
01:52 [Z5: 167-185]
27 October 2009
Easy...
it was a bit cool and damp when walking Huxley this morning but it wasn't too bad at lunch time...still 7 degrees cooler than last week though!
the stats:
start temp/humidity: 16.0/57% ("apparent temp": same)
start time: 1:11pm
total distance: 9.16
total time: 50:00
avg pace: 5:28
total calories: 407
avg HR*: 152
*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:08 [Z2: 111-130]
34:32 [Z3: 130-148]
10:51 [Z4: 148-167]
00:15 [Z5: 167-185]
speedygeese spotted: 3 - Amanda, Katie and Ken, we crossed paths between ANU and CSIRO...
Suze had an MRI on her knee last night and will find out the results tomorrow...she had 50ml of blood taken out of the joint during the doctor's appointment yesterday afternoon which eased the pain and swelling significantly...
the stats:
start temp/humidity: 16.0/57% ("apparent temp": same)
start time: 1:11pm
total distance: 9.16
total time: 50:00
avg pace: 5:28
total calories: 407
avg HR*: 152
*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:08 [Z2: 111-130]
34:32 [Z3: 130-148]
10:51 [Z4: 148-167]
00:15 [Z5: 167-185]
speedygeese spotted: 3 - Amanda, Katie and Ken, we crossed paths between ANU and CSIRO...
Suze had an MRI on her knee last night and will find out the results tomorrow...she had 50ml of blood taken out of the joint during the doctor's appointment yesterday afternoon which eased the pain and swelling significantly...
26 October 2009
speedygeese @ Parliament House
attendees: Andrew, Chris, Craig, Ewen, Garry, Jennifer, Jodie, Joel, Kat, Miranda, Rachelle, SG, Tony, Warrick, Yelena, Yili and me...
a bit cool and windy!
warm up: 1.85k (big loop)
zig zag relays in teams of 3 on the top grassy square for 30mins - I somehow ended up in the "fast" team with Joel and Garry...we managed 13 reps each (I was 20secs into my last one when the whistle went)...
effort times (Joel & Garry / me): 1:27/0:50, 1:28/0:50, 1:29/0:50, 1:28/0:50, 1:32/0:52, 1:32/0:53, 1:31/0:53, 1:34/0:52, 1:28/0:50, 1:25/0:54, 1:29/0:52, 1:29/0:51, 1:25/0:50
warm down: 2.63k (down to lake & back)
total 10.15k in 70:48...starting temp/humidity: 11.4/54% ("apparent temp": 8.7)...avg HR: 144
a bit cool and windy!
warm up: 1.85k (big loop)
zig zag relays in teams of 3 on the top grassy square for 30mins - I somehow ended up in the "fast" team with Joel and Garry...we managed 13 reps each (I was 20secs into my last one when the whistle went)...
effort times (Joel & Garry / me): 1:27/0:50, 1:28/0:50, 1:29/0:50, 1:28/0:50, 1:32/0:52, 1:32/0:53, 1:31/0:53, 1:34/0:52, 1:28/0:50, 1:25/0:54, 1:29/0:52, 1:29/0:51, 1:25/0:50
warm down: 2.63k (down to lake & back)
total 10.15k in 70:48...starting temp/humidity: 11.4/54% ("apparent temp": 8.7)...avg HR: 144
25 October 2009
O'Connor Ridge Handicap (Thomas Series)
first time on this course - it's hard!...I don't know if undulating is descriptive enough?!!
finished 21st out of 88, passed 48, passed by 7...
overall 22nd fastest - fastest Bruce Graham 28:58 M45; 5th fastest female (out of 26) - fastest Andina Faragher 38:12 W45
#16
the stats:
start temp/humidity: 14.3/72% ("apparent temp": same)
start time: 9:30am
total distance: 8.16
total time: 40:11
avg pace: 4:56
avg HR*: 167
*Time spent in HR Zones:
00:06 [Z1: 93-111]
00:02 [Z2: 111-130]
00:08 [Z3: 130-148]
20:16 [Z4: 148-167]
22:11 [Z5: 167-185]
1k splits: 4:39, 4:55, 4:51, 4:59, 5:09, 5:03, 5:00, 4:56, (0:40)
Heidi started in the same group as me but left me behind not long after hitting O'Connor Ridge...Nadine powered passed in the last k...
yesterday we played golf early 7:26am start and finished just on 4hrs...I played to a 19 instead of a 15 but it wasn't too bad...
baseball was at Kambah against the Eagles and I managed a much better game this time...gloving the ball much better as catcher and having a more successful time at bat (a triple, walk, walk, a single)...we were leading 23-1 at the top of the 5th (?) when the game was called...
the only downside is that it looks Suze has stuffed her knee sliding into 2nd base (or more accurately the 2nd base fielder)...she's already had two ops on that knee and it doesn't look good today (I picked up some crutches on the way home from the handicap)...hopefully we can get her in to get it checked ASAP...mind you she still pitched the last two innings albeit not quite as sharply as she was unable to really weight bear on that leg...
this week is an easier running week as I am on duty at track...
23 October 2009
WNCL T20
only worked for half a day today before running and then heading to Manuka Oval to online score the WNCL T20 match between the ACT Meteors and the Tasmanian Roar...
the stats:
start temp/humidity: 21.0/41% ("apparent temp": same)
start time: 12:21pm
total distance: 9.29
total time: 50:00
avg pace: 5:24
total calories: 443
avg HR*: 157
*Time spent in HR Zones:
00:07 [Z1: 93-111]
00:13 [Z2: 111-130]
04:37 [Z3: 130-148]
40:04 [Z4: 148-167]
00:15 [Z5: 167-185]
Customs Joggers passed me on the south side of Acton Peninsula - Peter C, Leslie H, Kevin O'K, Gordon McG...
The Meteors won by 10 wickets and 33 balls to spare, chasing down 6/103...next week they play the SA Scorpions in a T20 (Friday) followed by a OD double-header (Saturday/Sunday) at Manuka...
tomorrow Suze and I are up early to play golf - 7:26am tee-off!...this will give us a break between golf and baseball which is at Kambah this week against the Eagles...
the stats:
start temp/humidity: 21.0/41% ("apparent temp": same)
start time: 12:21pm
total distance: 9.29
total time: 50:00
avg pace: 5:24
total calories: 443
avg HR*: 157
*Time spent in HR Zones:
00:07 [Z1: 93-111]
00:13 [Z2: 111-130]
04:37 [Z3: 130-148]
40:04 [Z4: 148-167]
00:15 [Z5: 167-185]
Customs Joggers passed me on the south side of Acton Peninsula - Peter C, Leslie H, Kevin O'K, Gordon McG...
The Meteors won by 10 wickets and 33 balls to spare, chasing down 6/103...next week they play the SA Scorpions in a T20 (Friday) followed by a OD double-header (Saturday/Sunday) at Manuka...
tomorrow Suze and I are up early to play golf - 7:26am tee-off!...this will give us a break between golf and baseball which is at Kambah this week against the Eagles...
22 October 2009
One PB, nearly two...
and not just W40 ones either!
first up was the 3000m...Jodie was also running her first track event as a time trial for her next half marathon - she'll be doing two more before 10 January...it was much warmer than last week and I think windier in the back straight (although I could have been imagining the wind!)
I settled into a good pace early and realised at the 1k mark that I might break 13:00...tried to push through the next k then finish strong...tried to peg back SG in the last lap but he put in a little spurt at the end to beat me...
12:54.55, a PB by 0.24 of a second....Jodie finished with 17:01.91, not bad for a first effort and she'll be better prepared for her next attempt...
splits: 0:50, 1:41, 1:43, 1:44, 1:47, 1:48, 1:47, 1:35
rough 1k splits: 4:14, 4:18, 4:23
there was a big gap to the 7 Lap Spiral so I ran with "Team Blue" in the 4 x 800m...Brett M (2:44), Nick B (3:32), me (3:11) and Ken E (3:17) combined for 12:44
started off Group 41 (9:50) in the Spiral with Ken E and Angel M and a whole posse off 42 including SG, Gary and Brett...
started off hard and then tried to maintain it...Gary passed me as did SG...Ken E pulled ahead...I managed to reel in Ken E on the last lap but in a replay of the 3000m finish I couldn't quite catch SG in finishing 15th...12:57 by my watch which is only a second off my PB set almost exactly a year ago...
temperature at 6pm: 25.1
temperature at 8pm: 17.9
first up was the 3000m...Jodie was also running her first track event as a time trial for her next half marathon - she'll be doing two more before 10 January...it was much warmer than last week and I think windier in the back straight (although I could have been imagining the wind!)
I settled into a good pace early and realised at the 1k mark that I might break 13:00...tried to push through the next k then finish strong...tried to peg back SG in the last lap but he put in a little spurt at the end to beat me...
12:54.55, a PB by 0.24 of a second....Jodie finished with 17:01.91, not bad for a first effort and she'll be better prepared for her next attempt...
splits: 0:50, 1:41, 1:43, 1:44, 1:47, 1:48, 1:47, 1:35
rough 1k splits: 4:14, 4:18, 4:23
there was a big gap to the 7 Lap Spiral so I ran with "Team Blue" in the 4 x 800m...Brett M (2:44), Nick B (3:32), me (3:11) and Ken E (3:17) combined for 12:44
started off Group 41 (9:50) in the Spiral with Ken E and Angel M and a whole posse off 42 including SG, Gary and Brett...
started off hard and then tried to maintain it...Gary passed me as did SG...Ken E pulled ahead...I managed to reel in Ken E on the last lap but in a replay of the 3000m finish I couldn't quite catch SG in finishing 15th...12:57 by my watch which is only a second off my PB set almost exactly a year ago...
temperature at 6pm: 25.1
temperature at 8pm: 17.9
20 October 2009
Forgetful 40s...
got to work realising I had forgotten a shirt to run in...then, when I was just about to get changed, realised I had also forgotten socks...d'oh...
fortunately I could scrounge up some old touch footy stuff to run in!...I hope the rest of the decade isn't like this or worse!!
did my usual 50min loop...warm and windy...
the stats:
start temp/humidity: 23.1/29% ("apparent temp": same)
start time: 1:23pm
total distance: 9.15
total time: 50:00
avg pace: 5:28
total calories: 479
avg HR*: 150
*Time spent in HR Zones:
00:12 [Z1: 93-111]
00:20 [Z2: 111-130]
18:51 [Z3: 130-148]
31:53 [Z4: 148-167]
00:00 [Z5: 167-185]
fortunately I could scrounge up some old touch footy stuff to run in!...I hope the rest of the decade isn't like this or worse!!
did my usual 50min loop...warm and windy...
the stats:
start temp/humidity: 23.1/29% ("apparent temp": same)
start time: 1:23pm
total distance: 9.15
total time: 50:00
avg pace: 5:28
total calories: 479
avg HR*: 150
*Time spent in HR Zones:
00:12 [Z1: 93-111]
00:20 [Z2: 111-130]
18:51 [Z3: 130-148]
31:53 [Z4: 148-167]
00:00 [Z5: 167-185]
speedygeese @ Parliament House
attendees: Andrew, Catherine, Cathy, Chris, Ewen, Frances (new), Gary, Helen, Jennifer, Jodie, Joel, Kat, Maria, Mick C, Miranda, Rachelle, Ruth, SG, Tony, Warrick, Yelena, Yili and me...
warm up: 2.45k (big loop + jog to Rose Garden)
~480m loop - 50m jog up the ramps, 200m hard, 230m jog along the paths back to start, repeated for 30mins...I managed 13 reps and got 30secs into the return jog when the whistle blew...
effort times: 43, 48, 47, 50, 47, 48, 48, 47, 48, 49, 50, 49, 50
warm down: 1.60k (3/4 lap back to stairs)
total 9.80k in 74:07...starting temp/humidity: 20.0/38% ("apparent temp": same)...avg HR: 141
warm up: 2.45k (big loop + jog to Rose Garden)
~480m loop - 50m jog up the ramps, 200m hard, 230m jog along the paths back to start, repeated for 30mins...I managed 13 reps and got 30secs into the return jog when the whistle blew...
effort times: 43, 48, 47, 50, 47, 48, 48, 47, 48, 49, 50, 49, 50
warm down: 1.60k (3/4 lap back to stairs)
total 9.80k in 74:07...starting temp/humidity: 20.0/38% ("apparent temp": same)...avg HR: 141
18 October 2009
Back in form...for now...
finally, a good round of golf yesterday although it didn't get off to the best start with a 9! (still one better than last Sunday's effort)...
ended up with 88 off the stick to beat Suze for only the second time in 9 years (by one mind you and only because she didn't play the best!)...her lead heading into the final round was 17...
headed out early this morning for my run so I could caddy for Suze...
the stats:
start temp/humidity: 9.0/84% ("apparent temp": same)
start time: 7:29am
total distance: 13.99
total time: 1:20:00
avg pace: 5:44
total calories: 682
avg HR*: 152
*Time spent in HR Zones:
00:07 [Z1: 93-111]
00:17 [Z2: 111-130]
27:29 [Z3: 130-148]
46:59 [Z4: 148-167]
00:37 [Z5: 167-185]
Suze didn't play the best today, in fact got the same score as yesterday, but neither did her nearest competitors...she won by 19 to win her 6th consecutive title...
and finally to finish a busy day we went to the basketball at Tuggeranong - the Caps beat the AIS convincingly 99 to 50 something...
ended up with 88 off the stick to beat Suze for only the second time in 9 years (by one mind you and only because she didn't play the best!)...her lead heading into the final round was 17...
headed out early this morning for my run so I could caddy for Suze...
the stats:
start temp/humidity: 9.0/84% ("apparent temp": same)
start time: 7:29am
total distance: 13.99
total time: 1:20:00
avg pace: 5:44
total calories: 682
avg HR*: 152
*Time spent in HR Zones:
00:07 [Z1: 93-111]
00:17 [Z2: 111-130]
27:29 [Z3: 130-148]
46:59 [Z4: 148-167]
00:37 [Z5: 167-185]
Suze didn't play the best today, in fact got the same score as yesterday, but neither did her nearest competitors...she won by 19 to win her 6th consecutive title...
and finally to finish a busy day we went to the basketball at Tuggeranong - the Caps beat the AIS convincingly 99 to 50 something...
16 October 2009
Windy but not wet!
the stats:
start temp/humidity: 14.7/38% ("apparent temp": 12.8)
start time: 1:09pm
total distance: 9.33
total time: 50:00
avg pace: 5:22
total calories: 435
avg HR*: 153
*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:02 [Z2: 111-130]
06:49 [Z3: 130-148]
41:37 [Z4: 148-167]
01:30 [Z5: 167-185]
took a slightly different route around/over Acton Peninsula...made an interesting change...
meanwhile Jodie (the once reluctant runner now reluctant to lose her fitness!) did a hill session over at Parliament House...
the Club Championship finishes this weekend with the 3rd & 4th rounds...Suze leads by 15 shots which makes a change from having to come from behind...she's won the last 5 titles can she make it 6?...I'll be playing tomorrow and probably caddying on Sunday for Suze after I do my run...
no baseball as we have the bye...
start temp/humidity: 14.7/38% ("apparent temp": 12.8)
start time: 1:09pm
total distance: 9.33
total time: 50:00
avg pace: 5:22
total calories: 435
avg HR*: 153
*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:02 [Z2: 111-130]
06:49 [Z3: 130-148]
41:37 [Z4: 148-167]
01:30 [Z5: 167-185]
took a slightly different route around/over Acton Peninsula...made an interesting change...
meanwhile Jodie (the once reluctant runner now reluctant to lose her fitness!) did a hill session over at Parliament House...
the Club Championship finishes this weekend with the 3rd & 4th rounds...Suze leads by 15 shots which makes a change from having to come from behind...she's won the last 5 titles can she make it 6?...I'll be playing tomorrow and probably caddying on Sunday for Suze after I do my run...
no baseball as we have the bye...
15 October 2009
Good planning...
or luck (!) saw us run the 3000m in near perfect conditions tonight...there was a bit of water on the track but other than that the sun was out, it wasn't raining and there was hardly any breeze...
another W40 PB in about 13:05...
splits: 0:48, 1:43, 1:48, 1:47, 1:49, 1:48, 1:47, 1:35
rough k splits: 4:19, 4:30, 4:16...I clearly need to sort that middle k out!!
a big field with a stack of Bilbys doing the 5000m on the Vets' Come 'n' Try night...I didn't hang around as I had no other events planned...
another W40 PB in about 13:05...
splits: 0:48, 1:43, 1:48, 1:47, 1:49, 1:48, 1:47, 1:35
rough k splits: 4:19, 4:30, 4:16...I clearly need to sort that middle k out!!
a big field with a stack of Bilbys doing the 5000m on the Vets' Come 'n' Try night...I didn't hang around as I had no other events planned...
13 October 2009
Easy run with Hux
after stupidly forgetting to take my running clothes to work (I had a change of clothes for AFTER the run!), I ended up leaving work a little early to run from home before making dinner...
ending up taking Hux with me which is a first for a real run...he was off lead probably 90% of the time though...
the stats:
start temp/humidity: 11.2/74% ("apparent temp": 8.7)
start time: 5:50pm
total distance: 8.72
total time: 50:00
avg pace: 5:45
total calories: 424
avg HR*: 157
*Time spent in HR Zones:
00:02 [Z1: 93-111]
00:09 [Z2: 111-130]
06:40 [Z3: 130-148]
37:09 [Z4: 148-167]
03:07 [Z5: 167-185]
timed our run well as we didn't have to deal with any rain...
ending up taking Hux with me which is a first for a real run...he was off lead probably 90% of the time though...
the stats:
start temp/humidity: 11.2/74% ("apparent temp": 8.7)
start time: 5:50pm
total distance: 8.72
total time: 50:00
avg pace: 5:45
total calories: 424
avg HR*: 157
*Time spent in HR Zones:
00:02 [Z1: 93-111]
00:09 [Z2: 111-130]
06:40 [Z3: 130-148]
37:09 [Z4: 148-167]
03:07 [Z5: 167-185]
timed our run well as we didn't have to deal with any rain...
12 October 2009
speedygeese @ Parliament House
session fitted in neatly between periods of rain!
attendees: Andrew, Chris, Garry, Gary, Helen, Jodie, Joel, Kat, Miranda, Neil, Rachelle, Ruth, SG, Yelena and me...
warm up: 2.53k (big loop + jog to Rose Garden via driveway)
480m loop - 50m jog up the ramps, 200m hard, 230m jog along the paths back to start, repeated for 30mins...I managed 13 reps and got 10secs into the return jog when the whistle blew...
effort times: 44, 47, 49, 47, 50, 48, 49, 49, 48, 49, 49, 49, 47
warm down: 1.55k (3/4 lap back to stairs)
total 10.38k in 76:02...starting temp/humidity: 13.5/85% ("apparent temp": same)...avg HR: 144
attendees: Andrew, Chris, Garry, Gary, Helen, Jodie, Joel, Kat, Miranda, Neil, Rachelle, Ruth, SG, Yelena and me...
warm up: 2.53k (big loop + jog to Rose Garden via driveway)
480m loop - 50m jog up the ramps, 200m hard, 230m jog along the paths back to start, repeated for 30mins...I managed 13 reps and got 10secs into the return jog when the whistle blew...
effort times: 44, 47, 49, 47, 50, 48, 49, 49, 48, 49, 49, 49, 47
warm down: 1.55k (3/4 lap back to stairs)
total 10.38k in 76:02...starting temp/humidity: 13.5/85% ("apparent temp": same)...avg HR: 144
11 October 2009
Weekend Wrap...
yesterday I caddied for Suze for the first 14 holes of the Club Champs (4 rounds) before Jodie picked me up for baseball (Suze ended up arriving before the game started but didn't enter the game until the 4th inning)...she was 7 over when I left and ended up 10 over - 83 (she plays off 8) so a good start for the defending champ...
we lost baseball 16-10...we got off to a bad start giving up 6 runs in their first inning...mostly due to our pitcher not making the plate and me not being able to stop the resulting bounce!...i had three at bats for one hit (a double with one run scoring)...
today I headed off for my run early so I could play golf...
the stats:
start temp/humidity: 6.5/83% ("apparent temp": same)
start time: 7:33am
total distance: 13.73
total time: 1:20:00
avg pace: 5:50
total calories: 673
avg HR*: 151
*Time spent in HR Zones:
00:21 [Z1: 93-111]
00:02 [Z2: 111-130]
34:41 [Z3: 130-148]
41:35 [Z4: 148-167]
01:02 [Z5: 167-185]
this run included Aki's Hill just before the 8k mark...
then it was off to golf - Suze had 82 so pretty consistent...I think she holds a handy lead heading into the final two rounds next weekend...I had 71 off 15 holes but 32 off the other 3 - oops!...back out to 16 for me...
we lost baseball 16-10...we got off to a bad start giving up 6 runs in their first inning...mostly due to our pitcher not making the plate and me not being able to stop the resulting bounce!...i had three at bats for one hit (a double with one run scoring)...
today I headed off for my run early so I could play golf...
the stats:
start temp/humidity: 6.5/83% ("apparent temp": same)
start time: 7:33am
total distance: 13.73
total time: 1:20:00
avg pace: 5:50
total calories: 673
avg HR*: 151
*Time spent in HR Zones:
00:21 [Z1: 93-111]
00:02 [Z2: 111-130]
34:41 [Z3: 130-148]
41:35 [Z4: 148-167]
01:02 [Z5: 167-185]
this run included Aki's Hill just before the 8k mark...
then it was off to golf - Suze had 82 so pretty consistent...I think she holds a handy lead heading into the final two rounds next weekend...I had 71 off 15 holes but 32 off the other 3 - oops!...back out to 16 for me...
09 October 2009
Weird
to miss Customs deliberately!
the stats:
start temp/humidity: 12.3/50% ("apparent temp": 11.2)
start time: 1:17pm
total distance: 9.00
total time: 50:00
avg pace: 5:34
total calories: 411
avg HR*: 152
*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:02 [Z2: 111-130]
25:31 [Z3: 130-148]
20:49 [Z4: 148-167]
00:36 [Z5: 167-185]
tomorrow I make my baseball debut...we (Black Bears) are playing Bandits Black at Aranda at 3:15pm...games have a time limit (105mins)...our club (Ainslie Gungahlin) has three teams - Black Bears, Red Bears & White Bears - Bandits (Belconnen) have two (Black & Blue)...there are four other teams in the comp - Eagles (Wanniassa), Indians (Weston Creek), Rebels (Woden) and Vikings (Tuggeranong)...
Suze is coach & leading pitcher (but she'll only be playing the second half of our game tomorrow as the club champs 1st round is on)...Jodie plays shortstop...should be funny if not fun!
the stats:
start temp/humidity: 12.3/50% ("apparent temp": 11.2)
start time: 1:17pm
total distance: 9.00
total time: 50:00
avg pace: 5:34
total calories: 411
avg HR*: 152
*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:02 [Z2: 111-130]
25:31 [Z3: 130-148]
20:49 [Z4: 148-167]
00:36 [Z5: 167-185]
tomorrow I make my baseball debut...we (Black Bears) are playing Bandits Black at Aranda at 3:15pm...games have a time limit (105mins)...our club (Ainslie Gungahlin) has three teams - Black Bears, Red Bears & White Bears - Bandits (Belconnen) have two (Black & Blue)...there are four other teams in the comp - Eagles (Wanniassa), Indians (Weston Creek), Rebels (Woden) and Vikings (Tuggeranong)...
Suze is coach & leading pitcher (but she'll only be playing the second half of our game tomorrow as the club champs 1st round is on)...Jodie plays shortstop...should be funny if not fun!
08 October 2009
Track & more (W40) PBs...
boy it was cold at track and that was at the start - it got colder!!
6pm 11.1 degrees (apparent temp 7.9), 8pm 8.0 degrees (apparent temp 6.4)
4 events tonight:
800m - second heat for me and I think I ran a reasonably controlled race (for me!)...7th in 3:05.22...managed to run Tony B (3:05.59) down this week!
Brett (2:50.75) & Nadine (2:54.51) were also in my heat...
splits: 1:31, 1:34
there was a big gap to the 3000m so I had a go at the javelin (19.XXm) & shot put (7.00m)!
the 3000m (combined with the 5000m) was brought forward slightly and I think about 24 runners started...
I finished 14th in 13:14.77, a 12 second improvement on last week...
splits: 0:51, 1:47, 1:49, 1:48, 1:47, 1:47, 1:47, 1:39
6pm 11.1 degrees (apparent temp 7.9), 8pm 8.0 degrees (apparent temp 6.4)
4 events tonight:
800m - second heat for me and I think I ran a reasonably controlled race (for me!)...7th in 3:05.22...managed to run Tony B (3:05.59) down this week!
Brett (2:50.75) & Nadine (2:54.51) were also in my heat...
splits: 1:31, 1:34
there was a big gap to the 3000m so I had a go at the javelin (19.XXm) & shot put (7.00m)!
the 3000m (combined with the 5000m) was brought forward slightly and I think about 24 runners started...
I finished 14th in 13:14.77, a 12 second improvement on last week...
splits: 0:51, 1:47, 1:49, 1:48, 1:47, 1:47, 1:47, 1:39
Facebook woes
I haven't been able to access my Facebook account since Sunday...apparently a lot of accounts, like mine, are getting the "site maintenance page" in error...
So good luck to all those participating in Melbourne this weekend!
So good luck to all those participating in Melbourne this weekend!
06 October 2009
Wet again
my shoes from last night are still drying out and now today's shoes are in the same state...
started raining about 1k in and then was pretty constant for about the next 5ks!
the stats:
start temp/humidity: 15.1/42% ("apparent temp": same although it felt colder!)
start time: 1:13pm
total distance: 8.92
total time: 50:00
avg pace: 5:37
total calories: 373
avg HR*: 151
*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:06 [Z2: 111-130]
35:33 [Z3: 130-148]
06:40 [Z4: 148-167]
01:55 [Z5: 167-185]
started raining about 1k in and then was pretty constant for about the next 5ks!
the stats:
start temp/humidity: 15.1/42% ("apparent temp": same although it felt colder!)
start time: 1:13pm
total distance: 8.92
total time: 50:00
avg pace: 5:37
total calories: 373
avg HR*: 151
*Time spent in HR Zones:
00:05 [Z1: 93-111]
00:06 [Z2: 111-130]
35:33 [Z3: 130-148]
06:40 [Z4: 148-167]
01:55 [Z5: 167-185]
Change of approach
I have entered the Mount Majura Vineyard Three Peaks 26k (7 November)...and will enter the Tour de Mountain 25k (20 December)...these will be the longest running events I have done...
my week will now consist of 5 run days (rest days - Weds/Sat)...Customs will be replaced by another easy running session (makes sense if I'm going to go hard at track!)...will be interested to see how it goes!
my week will now consist of 5 run days (rest days - Weds/Sat)...Customs will be replaced by another easy running session (makes sense if I'm going to go hard at track!)...will be interested to see how it goes!
05 October 2009
speedygeese @ Parliament House
attendees: Amanda, Andrew, Brett, Craig (injury), Ewen, Gary, Jennifer, Jodie, Ken, Maria, Nadine, Neil, Ruth, SG, Tony, Warrick (spelling noted!) and me...
warm up: 2.83k (big loop + jog to Rose Garden + loop for session)
480m loop - 50m jog up the ramps, 200m hard, 230m jog along the paths back to start, repeated on 3mins x 10
effort times: 41, 41, 43, 41, 43, 39, 38, 41, 41, 42
the rain came down during the 9th effort and SG called off the session (Ken, Gary & I ran the 10th anyway - we were already soaked!!)
warm down: 0.43k (back to stairs)
total 8.05k in 59:05...starting temp/humidity: 15.2/55% ("apparent temp": same)...avg HR: 149
warm up: 2.83k (big loop + jog to Rose Garden + loop for session)
480m loop - 50m jog up the ramps, 200m hard, 230m jog along the paths back to start, repeated on 3mins x 10
effort times: 41, 41, 43, 41, 43, 39, 38, 41, 41, 42
the rain came down during the 9th effort and SG called off the session (Ken, Gary & I ran the 10th anyway - we were already soaked!!)
warm down: 0.43k (back to stairs)
total 8.05k in 59:05...starting temp/humidity: 15.2/55% ("apparent temp": same)...avg HR: 149
04 October 2009
Half Marathon #2!!
yep, you heard it here first...Jodie is aiming for her second half marathon - the Cadbury HM in Hobart on 10 January! chocolate and running, what more could she want??!
Exploring Forde
ran around the edge of Forde...they have lots of double-barrelled street names, most recognise services to the community - Amy Ackman, (Marion) Allnut, Ada Baker, (Ada) Beveridge, (Nina) Buscombe, (Ella) Cleggett, (Pamela) Denoon, Francis Forde, Jessie (Grey), Neil Harris, Helen Leonard, (Dragan) Miljanovic, (Janetta) Octomon, (Majorie) Oke, (Francisca) Paquita, (Elena) Rubeo, (Louisa) Santospirito...did you know Forde was PM for 8 days (6-13 July 1945)?
finished with a loop around Yerrabi Pond...
Jodie ran in the opposite direction with Suze (on bike) and Hux (on paw) for company...we crossed paths not long before I crossed under Horse Park Dr to loop the pond...
the stats:
start temp/humidity: 10.4/72% ("apparent temp": 9.2)
start time: 12:16pm
total distance: 10.32
total time: 1:00:00
avg pace: 5:48
total calories: 409
avg HR*: 149
*Time spent in HR Zones:
00:05 [Z1: 93-111]
01:32 [Z2: 111-130]
40:27 [Z3: 130-148]
08:50 [Z4: 148-167]
02:05 [Z5: 167-185]
finally got to play golf yesterday...was a bit concerned it would called off again as it was raining in Gungahlin but conditions weren't too bad - only persistent drizzle from about the 15th...my game was atrocious but it was my first round in 7 weeks!
hopefully I'll play a bit better in my matchplay tomorrow!
finished with a loop around Yerrabi Pond...
Jodie ran in the opposite direction with Suze (on bike) and Hux (on paw) for company...we crossed paths not long before I crossed under Horse Park Dr to loop the pond...
the stats:
start temp/humidity: 10.4/72% ("apparent temp": 9.2)
start time: 12:16pm
total distance: 10.32
total time: 1:00:00
avg pace: 5:48
total calories: 409
avg HR*: 149
*Time spent in HR Zones:
00:05 [Z1: 93-111]
01:32 [Z2: 111-130]
40:27 [Z3: 130-148]
08:50 [Z4: 148-167]
02:05 [Z5: 167-185]
finally got to play golf yesterday...was a bit concerned it would called off again as it was raining in Gungahlin but conditions weren't too bad - only persistent drizzle from about the 15th...my game was atrocious but it was my first round in 7 weeks!
hopefully I'll play a bit better in my matchplay tomorrow!
02 October 2009
So slow
I'm typically slower after track the night before but this was ridiculous...my slowest run since September '07...the conditions were fine...
#175
the stats:
start temp/humidity: 15.3/60% ("apparent temp": same)
start time: 12:28pm
total distance: 5.00*
*(the Floriade course is slightly longer than the usual course ~5.03-5.08k)
total time: 25:46 (start time 13:45)
avg pace: 5:09
total calories: 261
avg HR*: 157
*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:00 [Z2: 111-130]
00:07 [Z3: 130-148]
25:34 [Z4: 148-167]
00:00 [Z5: 167-185]
1k splits: 4:45, 5:11, 5:01, 5:14, 5:12, (0:22)
oh well!
got golf tomorrow (Monthly Medal postponed from last week) and Monday (sudden death matchplay)...a "long" run of sorts on Sunday (probably an hour so not long at all but my longest for the week)
#175
the stats:
start temp/humidity: 15.3/60% ("apparent temp": same)
start time: 12:28pm
total distance: 5.00*
*(the Floriade course is slightly longer than the usual course ~5.03-5.08k)
total time: 25:46 (start time 13:45)
avg pace: 5:09
total calories: 261
avg HR*: 157
*Time spent in HR Zones:
00:00 [Z1: 93-111]
00:00 [Z2: 111-130]
00:07 [Z3: 130-148]
25:34 [Z4: 148-167]
00:00 [Z5: 167-185]
1k splits: 4:45, 5:11, 5:01, 5:14, 5:12, (0:22)
oh well!
got golf tomorrow (Monthly Medal postponed from last week) and Monday (sudden death matchplay)...a "long" run of sorts on Sunday (probably an hour so not long at all but my longest for the week)
01 October 2009
Track starts!
two events tonight...and all W40 PBs of course!
3000m @ 6pm (although it started a little late due to technical difficulties!)...a big field (37) meant we had to have a split start with the "fast" ones on the inside and the rest out wide...
was aiming for around 13:30 so 13:27 by my watch was a good start - my first 3000m last season was 13:43.68...
splits: 0:45, 1:44, 1:51, 1:51, 1:51, 1:53, 1:51, 1:40
1500m @ 7:45pm...23 or so runners saw two heats...I started in the second one with Nadine and Brett...had a big sprint finish with Tony B (M70!) but he pipped me on the line (obviously need a bigger chest!) - I had to make up about 10m over the last 100 but had no chance of sneaking up on him with Chris L on the microphone!...6:17 by my watch (a bit later pressing the button as I was concentrating on timing my dip!)...about the same time as my first one last season (6:17:90)...
splits: 1:38, 1:49, 1:43, 1:07
3000m @ 6pm (although it started a little late due to technical difficulties!)...a big field (37) meant we had to have a split start with the "fast" ones on the inside and the rest out wide...
was aiming for around 13:30 so 13:27 by my watch was a good start - my first 3000m last season was 13:43.68...
splits: 0:45, 1:44, 1:51, 1:51, 1:51, 1:53, 1:51, 1:40
1500m @ 7:45pm...23 or so runners saw two heats...I started in the second one with Nadine and Brett...had a big sprint finish with Tony B (M70!) but he pipped me on the line (obviously need a bigger chest!) - I had to make up about 10m over the last 100 but had no chance of sneaking up on him with Chris L on the microphone!...6:17 by my watch (a bit later pressing the button as I was concentrating on timing my dip!)...about the same time as my first one last season (6:17:90)...
splits: 1:38, 1:49, 1:43, 1:07
Stop.Revive.Survive.
especially if you have to drive home late from "north" Cooma to Amaroo!
had baseball training after work then it was off to the Appleby residence for my first meeting of the Monthly Handicap Committee (attendees: Alan, Steve, John, Rosemary, Craig & me)...much number crunching took place and some hard decisions were made as we finalised the results from the Parkway...
we finished within our allotted 2hrs which gave me enough time to eat four Shortbread Creams to sustain myself for the drive home!
had baseball training after work then it was off to the Appleby residence for my first meeting of the Monthly Handicap Committee (attendees: Alan, Steve, John, Rosemary, Craig & me)...much number crunching took place and some hard decisions were made as we finalised the results from the Parkway...
we finished within our allotted 2hrs which gave me enough time to eat four Shortbread Creams to sustain myself for the drive home!
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