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Training Log Archive: phatmax

In the 30 days ending Apr 30, 2007:

activity	#	time	miles		km		+m
running	21	16:19:14	130.55	(7:30)	210.1	(4:40)	1180
	4	4:00:00
orienteering	5	3:32:50	20.69	(10:17)	33.3	(6:23)	250	36 /	40c	90%
Exercise session	1	15:00
Total	27	24:07:04	151.24		243.4		1430	36 /	40c	90%

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Monday Apr 30, 2007 #

running 41:40 [3] 9.0 km (4:38 / km)
shoes: asics kyano 13 (blue)

Evening run. Slept in, relatively anyway, and then had a meeting which went from 11 till 1 so didn't get out at lunch time either.

Sunday Apr 29, 2007 #

running 1:09:15 [3] 15.0 km (4:37 / km) +50m 4:32 / km
shoes: asics kyano 13 (blue)

Late morning run. It was raining early, so I delayed until after 11. Just got home again before the next band of showers.

Saturday Apr 28, 2007 #

1:00:00 [2]

60 minute dance session followed by 4k walk.

Friday Apr 27, 2007 #

running 44:30 [3] 9.0 km (4:57 / km)
shoes: asics kyano 13 (blue)

Reinstituted the lazy Friday run. I hadn't realised how much I missed this over the last few weeks until this morning. So impressed I'm thinking of adopting it on some other days as well.

Thursday Apr 26, 2007 #

running warm up/down 27:40 [3] 6.0 km (4:37 / km)
shoes: asics kyano 13 (blue)

Home late after a "liggo" day, so ran the warm up hard to vent some frustation at the long hours.

running hills 11:00 [5] 2.4 km (4:35 / km) +100m 3:48 / km
shoes: asics kyano 13 (blue)

Set of 10 hill sprints, split 6/4 with a 400m jog between. Ran the hills hard and tried to take it easy on the downhill return

Wednesday Apr 25, 2007 #

running 45:00 [3] 9.4 km (4:47 / km)
shoes: asics kyano 13 (blue)

Easy orning run. Public holiday, so slept in a bit but still very quiet when I went out. Nice clear right morning, great running conditions again.

Tuesday Apr 24, 2007 #

running 51:50 [3] 11.0 km (4:43 / km) +50m 4:36 / km
shoes: asics kyano 13 (blue)

This was a relaxed run along the Maribyrnong. Went up the river toward Brimbank. Very pleasant along the river, sun was shining, not too hot and almost no wind, ideal running conditions. This combined with the complete absence of cars etc, and the pockets of bush along the river made it enjoyable

Monday Apr 23, 2007 #

running 48:50 [3] 10.3 km (4:44 / km) +230m 4:16 / km
shoes: asics kyano 13 (blue)

Lunchtime run around the tea gardens. Took it steady without pushing. Felt good on the climbs, but not pushing the pace helped there.

Sunday Apr 22, 2007 #

running 57:00 [3] 12.0 km (4:45 / km)
shoes: asics kyano 13 (blue)

Morning run. Had originally intended to do 16+, but started too late.
Surprised by how wet the ground was. Still a pleasant comfortable run.

Saturday Apr 21, 2007 #

orienteering 54:00 [2] **** 9.0 km (6:00 / km) +250m 5:16 / km

Control checking at Petticoat Gully. Very strange experience today, it was raining! Beside the sheer novelty it made the ground very slippery. Took a couple of slides. One where I landed sideways on a log.
This is a great area, with good variation between fast running open bush, intricate detail and complex mining. The only reason I haven't rated it 5* was I had a 1:5000 map and was going prettyslowly in the very detailed areas. On a normal scale map in a race the complex areas are 5* +.
Strangely the 90 minute shopping trip with the mother-in-law was more intense and stressful than trying to find pink tapes in complex goldmining in the rain.

Friday Apr 20, 2007 #

Note
(rest day)

Rest day. Big weekend coming up so a day off was in order. Sharing the weekend between mother-in-law duty and control checking for the NOL race in May Ileads me to think a rest day is appropriate.

Thursday Apr 19, 2007 #

running 47:50 [3] 10.2 km (4:41 / km) +80m 4:31 / km
shoes: asics kyano 13 (blue)

Pleasant evening run. Was originally going to go at lunchtime, but things didn't work out that way. Spent longer than originally planned with a staff disipline matter and then had to represent the chief at lunch wih a general. Nice bloke, and the free sandwiches were good but I'd rather been out for a run.

1:00:00 [2]

Wednesday Apr 18, 2007 #

running 43:10 [3] 9.2 km (4:42 / km) +150m 4:20 / km
shoes: asics kyano 13 (blue)

Very pleasant lunchtime run, with three distinct phases. The first part was with a group of 4 through the teagarden hills, and was fairly brisk, considering the climb. Once we got the Maribyrnong River the pace slowed right down for about 2 k.alnong the flat beside the river Then the last 2 k was up hill back along Maribyrnong Rd and the pace picked up again.

Tuesday Apr 17, 2007 #

running 46:30 [3] 10.2 km (4:34 / km) +60m 4:26 / km

Really enjoyable early morning run along safety bay and waikiki area. The path goes along the beach and then through the dune area. I usually try and run along this path when in the west and this morning I got further along then before, combination of a bit of extra time and higher speed.

Monday Apr 16, 2007 #

running 33:40 [3] 7.5 km (4:29 / km)
shoes: asics kyano XII

Late run, along the waterfront st Safety Bay. Had to be a bit shorter than desired because I needed to be back in order to get the fish and chip shop by 8. After a quick shower, made it with 5 minutes to spare, only to find it had been a very quiet night and everything had been turned off and cleaned early. Not being one to turn a potential customer away the polite lady on the counter said I could have anything I wanted as long as it didn't invlove cooking. Settled for the pizza up the road.

Sunday Apr 15, 2007 #

running 54:40 [3] 11.7 km (4:40 / km)
shoes: asics kyano 13 (blue)

Started out pretty slowly and gradually got faster as th run progresed. Overall an easy morning.

Saturday Apr 14, 2007 #

running 44:30 [3] 9.5 km (4:41 / km)
shoes: asics kyano 13 (blue)

Late morning run. Warm morning.

Friday Apr 13, 2007 #

running 48:00 [3] 10.8 km (4:27 / km) +100m 4:15 / km
shoes: asics kyano 13 (blue)

Lunchtime run along the river. Felt really bad for the first km, then things improved, and I was pleanantly surprised at the pace. Great day for a run along the river.

Wednesday Apr 11, 2007 #

running 41:10 [3] 8.6 km (4:47 / km)
shoes: asics kyano 13 (blue)

Lunchtime run with work group. After the last couple of days the pace felt sluggish, but I am fighting off a cold, so I didn't want to push it.

Tuesday Apr 10, 2007 #

running 35:24 [3] 8.0 km (4:26 / km)
shoes: asics kyano 13 (blue)

Evening run to loosen up after the travel. A lot faster then I thought it was going to be

1:00:00 [2]

Monday Apr 9, 2007 #

orienteering 47:30 [5] *** 6.5 km (7:18 / km)
spiked:15/17c

Disappointed with this run. Got through the first 9 controls really well, and felt like I was running well. Splits show I was 4th fastest to 9 and just behind 3rd. Then managed to make a 2:30 error, climbing the wrong hill on the way to 10, which meant going down and accross the gull and back up. A number of others made the same mistake. 11 was OK, but then muffed 12 and lost another 2:30. Paul Pacque amde a similar error. Last 5 were good. Still finished 4th overall for the 3 day and the mistakes didn't cost any places in the overall. Even without the 5 mins I would still have finished 4th, but it was a disappointing way to finish. ,

Sunday Apr 8, 2007 #

orienteering race 42:20 [5] *** 7.0 km (6:03 / km)
spiked:9/10c

Sloppy on the first control and lost about 1:30. Foolish mistake. After that really got in to and was running well. Apart from the one mistake I was pretty satisfied. Coaght Alex Davey who has started 2 minutes in front at 5, despite the error on 1.

Saturday Apr 7, 2007 #

orienteering race 48:30 [4] *** 7.3 km (6:39 / km)
spiked:12/13c

Easter day 1. error on control 4 cost about 1:30. Got to the right of the control, but thought I was to the left, so turned right further away. Hit 5, so had to run back. 4 to 5 was 1:20, so 1:30 error is probably reasonable. Geoff Lawford made similar error at 4. Also slowed between 8 and 9 when got unsure of exact location. Happy with the run other than that.

Friday Apr 6, 2007 #

Event: Australian Easter Orienteering Carnival

orienteering 20:30 [3] *** 3.5 km (5:51 / km)

Gentle run around the mens sprint and slologue course.

Wednesday Apr 4, 2007 #

running tempo 37:15 [4] 7.9 km (4:43 / km) +80m 4:29 / km
shoes: asics kyano 13 (blue)

Last session before easter. A short, but quick run, with a set of 6 hills in the middle. Pushed out fairly hard in parts with surges to sub 4 minute pace.

Tuesday Apr 3, 2007 #

running 48:10 [3] 10.0 km (4:49 / km)
shoes: asics kyano XII

Easy paced early morning run.

1:00:00 [2]

A faily strenuous class. It is OK doing the steps at your pace, and for some of the music, but then they play a really quick tune, and you have to work to keep up

Monday Apr 2, 2007 #

running tempo 37:30 [4] 8.4 km (4:28 / km) +180m 4:02 / km
shoes: asics kyano XII

Tempo run around a shorter tea gardens hill circuit. Felt OK and managed to run the hills hard.

Exercise session 15:00 [3]

Sunday Apr 1, 2007 #

running 1:04:40 [3] 14.0 km (4:37 / km) +100m 4:28 / km
shoes: asics kyano XII

A reasonable gentle effort. Youngest son was a deb partner last night, so we had to be in attendance. Feeling tired after a late night/early morning. Will need to catch up on some sleep over the next few days.

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