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Training Log Archive: phatmax

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m
running	26	19:45:50	154.66	(7:40)	248.9	(4:46)	110
Exercise session	7	3:30:00
orienteering	2	2:11:00	12.74	(10:17)	20.5	(6:23)	580	31 /	37c	83%
Total	26	25:26:50	167.4		269.4		690	31 /	37c	83%

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Monday Jun 30, 2014 #

running 42:40 [3] 8.7 km (4:54 / km)
shoes: Saucony Hurricane 15

Home to exercise class and back. Legs were feeling a bit tired this morning

Exercise session 40:00 [3]

A lot of leg work this morning, unfortunately. Legs were feeling tired when I started and all the work did make them feel better

Sunday Jun 29, 2014 #

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: New integrators

Brief warm up for o race and an even briefer warm down afterwards

orienteering race 1:05:10 [4] *** 9.0 km (7:14 / km) +300m 6:12 / km
spiked:19/21c shoes: New integrators

State series event at Wattle Gully. Was on a very tight time schedule, needing to be back in Melbourne by 12:30. The organisers were kind enough to allow an early start, so headed out 2 minutes behind Russell, just after 9:30. Clean run through the first 10 controls. Then a bit of hesitation midway to 11, as I read the detail, maybe 20 seconds? Good through 12and 13. Small miss in the circle on 14 costing a minute and then good to the end. Saw Russell exiting 2 as I headed in. Then Didn't see him again, but passed him somewhere as I finished well before him. Caught peter lauda who started 30 minutes in front at 15, so was reasonably happy with the run.
Made it home on time and an enjoyable afternoon at a 60th.

Friday Jun 27, 2014 #

running 47:00 [3] 9.4 km (5:00 / km)
shoes: Saucony Hurricane 15

Felt tired this morning and basically plodded my way through the run.

Thursday Jun 26, 2014 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: Kyano 19

Home to exercise class around The Esplanade. Strong tail wind ffor 3 k meant a minimum of effort was required. The route home was aminly sheltered, so wasn't bad.

Exercise session 40:00 [3]

Legs, abs and upper body.

Wednesday Jun 25, 2014 #

running 33:00 [3] 7.0 km (4:43 / km)
shoes: Saucony Hurricane 15

Got home much later than I wanted to, so truncated the planned session.

Tuesday Jun 24, 2014 #

running 48:50 [3] 10.1 km (4:50 / km)
shoes: Kyano 19

Out early to beat the predicted weather. Wasn't too bad this morning, and got back just before it started to rain.

Monday Jun 23, 2014 #

running 41:00 [3] 8.0 km (5:08 / km)
shoes: Saucony Hurricane 15

Run to exercise class and then back home. Wind was very strong this morning and stuggled to make headway into it.

Exercise session 40:00 [3]

Weights plus ab work with a few leg exerises thrown in for good measure

Sunday Jun 22, 2014 #

running 1:09:30 [3] 15.1 km (4:36 / km)
shoes: Kyano 19

Beautiful morning for a run. Got away to a brisk start and then decided to keep the pace up, rather than slacken off.

Friday Jun 20, 2014 #

running warm up/down 33:00 [3] 6.5 km (5:05 / km)
shoes: Kyano 19

Home to The Strand and then jogged another km with the group as warmup. Then ran home after intervals for a warm down

running intervals 23:30 [4] 6.0 km (3:55 / km)
shoes: Kyano 19

6 x 1km, with a 60 second break between. First one was a bit slower, but rest were clustered between 3:50 and 3:55. Did them as out and back. Out had the benefit of a tail wind, but it was a head wind for the return. Last one was tough.

Thursday Jun 19, 2014 #

running 50:30 [3] 10.2 km (4:57 / km)
shoes: Saucony Hurricane 15

An early run out through Jawbone Reserve and back. Really different running though the area in the dark.

Wednesday Jun 18, 2014 #

running warm up/down 35:30 [3] 7.6 km (4:40 / km)
shoes: Kyano 19

Home to North Rd as a warm up for some incline sprints and then back home afterwards

running hills 5:00 [4] 1.4 km (3:34 / km) +60m 2:56 / km
shoes: Kyano 19

6 reps on the North Rd incline.

running 7:30 [2] 1.4 km (5:21 / km)
shoes: Kyano 19

The downhill recovery

Tuesday Jun 17, 2014 #

running 47:40 [3] 10.0 km (4:46 / km)
shoes: Saucony Hurricane 15

Started slowly, but picked pu as the run went along.

Monday Jun 16, 2014 #

running 44:00 [3] 8.9 km (4:57 / km)
shoes: Kyano 19

Run to The Strand around the water as a warmup for exercise class, then run home the direct route afterwards.

Exercise session 40:00 [3]

Upper body, core and legs this morning. Hadn't done push-ups for about 8 weeks, and really felt this mornings lot.

Sunday Jun 15, 2014 #

running 1:07:00 [3] 14.1 km (4:45 / km)
shoes: Saucony Hurricane 15

Zig zagged through the streets between The Strand and Douglas Parade up to the power station, then back around the water. Early start, but nice conditions.

Friday Jun 13, 2014 #

running 1:04:30 [3] 13.5 km (4:47 / km)
shoes: Kyano 19

Was slow to start with, the first 2 k was only just under 11 minutes, then got into stride and rolled out the rest at a steady 4:40 pace.

Thursday Jun 12, 2014 #

running 49:50 [3] 10.0 km (4:59 / km)
shoes: Saucony Hurricane 15

Easy morning

Wednesday Jun 11, 2014 #

running 40:00 [3] 8.8 km (4:33 / km)
shoes: Kyano 19

Run to training session, a series of intervals and then the run home.

Exercise session 20:00 [3]

Upper body and leg exercises

Tuesday Jun 10, 2014 #

running 49:30 [3] 10.0 km (4:57 / km)
shoes: Saucony Hurricane 15

Monday Jun 9, 2014 #

running 50:00 [3] 10.4 km (4:48 / km)
shoes: Kyano 19

Started reasonably gently but picked the pace up a bit after a few Kms.

Sunday Jun 8, 2014 #

running warm up/down 7:30 [3] 1.5 km (5:00 / km)
shoes: New integrators

Warm up from assembly area to start.

orienteering race 1:05:50 [4] *** 11.5 km (5:43 / km) +280m 5:06 / km
spiked:12/16c shoes: New integrators

First state series race for the year, and the first time I have had a map in hand since Kangaroo crossing. First control was ok, but then hesitated on the way to 2, and dropped a minute or so. Contoured round the hill on the way to 3 but then ran up the wrong spur. Realised reasonably quickly and corrected, another minute gone. Settled down then and was clean through 4 to 7. Small hesitations into 8 and 9 but was on track and into the controls ok. 10 was a straight forward leg so ran hard. Clean through to the end.
Reasonably please with the run given the lack of practice.

Friday Jun 6, 2014 #

running 43:50 [3] 9.3 km (4:43 / km)
shoes: Kyano 19

Loop around a couple of the parks linked by minor roads

Thursday Jun 5, 2014 #

running 47:10 [3] 10.3 km (4:35 / km) +50m 4:28 / km
shoes: Kyano 19

A couple of laps of a 5 k circuit taking in the Aoyama cemetery plus the surrounding area.

Wednesday Jun 4, 2014 #

running 48:30 [3] 10.6 km (4:35 / km)
shoes: Kyano 19

Early run around Roppongi and the nearby suburbs. Very humid this morning.

Tuesday Jun 3, 2014 #

running tempo 34:50 [4] 8.0 km (4:21 / km)
shoes: Kyano 19

A brisk run to blow off the cobwebs from the flight. 8am and the Tokyo streets were fairly quiet.

Exercise session 15:00 [3]

Some weights and ab exercises in the gym

Monday Jun 2, 2014 #

running 48:00 [3] 10.1 km (4:45 / km)
shoes: Saucony Hurricane 15

Early run. Nice morning with all the rain from yesteday gone.
Not looking forward to the day at work having been out of the office for 5 weeks. A day in the office and then heading to Japan tonight for the rest of the week.

Sunday Jun 1, 2014 #

running 56:30 [3] 12.0 km (4:43 / km)
shoes: Saucony Hurricane 15

Waited until the afternoon and the rain had stopped. Through jawbone reserve and a lap of the old race course.

Exercise session 15:00 [3]

Upper body exercises. Time to get back into it after missing several weeks

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