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Training Log Archive: phatmax

In the 30 days ending Nov 30, 2021:

activity

time

miles

running

18:36:40

142.11

(7:51)

228.7

(4:53)

470

Exercise session

4:55:00

Total

23:31:40

142.11

228.7

470

1:16

0:00

» now

Tuesday Nov 30, 2021 #

running 39:10 [3] 8.0 km (4:54 / km)
shoes: Nike next %

A bit shorter this morning.

Monday Nov 29, 2021 #

running 34:30 [3] 7.0 km (4:56 / km)
shoes: Nike next %

Warm up run to exercise session and then a jog home

Exercise session 20:00 [3]

First set of exercises

Exercise session 15:00 [5]

one of the toughest 15 minute sessions in a while.

Note

Spent a large part of the day changing travel plans and bringing forward return to Australia. Basically had to teach the booking clerk their job, but in the end we managed to get the required booking.
Not happy about the early return,but also not willing to wait and see what happens.
At one stage gave the booking person a serve about the rules for using credits. The airline showed flights on their website and I had credits with them, but apparently wasn’t allowed to put them towards those flights. WTF?

Sunday Nov 28, 2021 #

running 55:20 [3] 11.2 km (4:56 / km)
shoes: Nike Zoomfly 3

A bit slow to start, but a really nice morning

Friday Nov 26, 2021 #

running 41:10 [3] 8.4 km (4:54 / km) +50m 4:46 / km
shoes: Nike next %

Pushed further north into a new area. Not particularly attractive, and now that I have seen it I won’t bother visiting again. The other feature was a long s steady climb back along 15 Ave.

Thursday Nov 25, 2021 #

running 49:50 [3] 10.4 km (4:48 / km)
ahr:144 max:156 shoes: Nike Zoomfly 3

Gradually accelerated through the run, starting with a 5:00 min km and finishing with a 4:25, fora solid effort.
Today is Thanksgiving so it was quieter, except for the runners

Wednesday Nov 24, 2021 #

running 32:00 [3] 6.5 km (4:55 / km)
shoes: Nike next %

Warm up and warm down run

running intervals 4:00 [4] 1.0 km (4:00 / km)
shoes: Nike next %

5 x 200m

Exercise session 35:00 [3]

Tuesday Nov 23, 2021 #

running 44:30 [3] 9.4 km (4:44 / km)
shoes: Nike Zoomfly 3

Delayed going until midday, and was rewarded by a solid run.

Monday Nov 22, 2021 #

running 35:00 [3] 7.2 km (4:52 / km)
shoes: Nike next %

Back on the flat in Portland.

Exercise session 35:00 [3]

Sunday Nov 21, 2021 #

running 50:20 [3] 10.0 km (5:02 / km) +200m 4:35 / km
shoes: Nike Zoomfly 3

A repeat of yesterday, but pushed further into the forest before turning. The road kicked uphill again, and then down, which meant a climb immediately after turning around. Did the initial climb faster than yesterday. However, more cautious on the way back down because parts of the road were icy.

Saturday Nov 20, 2021 #

running 35:40 [3] 7.0 km (5:06 / km) +150m 4:36 / km
shoes: Nike Zoomfly 3

In the Columbia River Gorge for the weekend. The house is up the hill with amazing views. Running choices all involve a lot of climb.
Did an out and back, which had a 10% gradient for the first km, then only climbed 50m in the next 2.5 km, so it felt flat. The trip back down offered some amazing views. Splits were 6:30, 5:30; 5:20: 5:00 (half up and half down); 4:40; 4:40 and 4:10.

Thursday Nov 18, 2021 #

running 32:00 [3] 6.5 km (4:55 / km) +30m 4:49 / km
shoes: Nike next %

Warm up and warm down run for exercise session.
New pair of shoes, which have a different feel. They are supposed to be the next step in shoe development, will be interesting to see how they go

running intervals 5:00 [4] 1.2 km (4:10 / km)
shoes: Nike next %

2x 600m reps.

Exercise session 35:00 [3]

Wednesday Nov 17, 2021 #

running 51:50 [3] 10.6 km (4:53 / km) +40m 4:48 / km
shoes: Nike Zoomfly 3

It was very bright and clear this morning, which also meant cold.

Tuesday Nov 16, 2021 #

running 46:40 [3] 9.6 km (4:52 / km)
shoes: Nike Zoomfly 3

All the rain had cleared, but the footpaths and roads were covered in mushy leaves.
The locals are big on seasonal event decorations. Nearly every house had decorations for Halloween It is thanksgiving next week, and I saw a couple of blow up turkeys on front lawns this morning.

Monday Nov 15, 2021 #

running 39:30 [3] 8.2 km (4:49 / km)
shoes: Nike Zoomfly 3

To and from exercise session, plus 6 x 200m as part of AMRAP.

Exercise session 35:00 [4]

Sunday Nov 14, 2021 #

running 58:20 [3] 12.0 km (4:52 / km)
shoes: Nike Zoomfly 3

Sunday, so a bit longer. Back in Portland from Seattle, and a new place to stay in the same area.

Saturday Nov 13, 2021 #

running 42:00 [3] 8.6 km (4:53 / km)
shoes: Nike Zoomfly 3

Break in the rain, so headed out for a brief run

Thursday Nov 11, 2021 #

running 44:20 [3] 9.2 km (4:49 / km)
shoes: Nike Zoomfly 3

Pretty much a repeat of yesterday, except I went a bit further before turning. It was foggy and you couldn’t see the other side of the bay this morning, or the top of the space needle

Wednesday Nov 10, 2021 #

running 40:30 [3] 8.4 km (4:49 / km)
shoes: Nike Zoomfly 3

Elliot Bay trail in Seattle. Last night was hard rain, this morning was almost perfect.

Monday Nov 8, 2021 #

running 32:00 [3] 6.5 km (4:55 / km)
shoes: Nike Zoomfly 3

Too and from exercise session

Exercise session 40:00 [3]

Did a lot of shoulder work this morning and I expect I will notice it tomorrow

Sunday Nov 7, 2021 #

running 56:20 [3] 11.5 km (4:54 / km)
shoes: Nike Zoomfly 3

Daylight saving finished last night, so an extra hour in bed and it was lighter this morning, but it will get dark early tonight. It is pretty late in the year to finish being the equivalent of first weekend in May in Melbourne.

Saturday Nov 6, 2021 #

running 31:00 [3] 6.4 km (4:51 / km)
shoes: Nike Zoomfly 3

Travel plans for Tuesday meant a reshuffle of the normal Saturday rest day. Tried to make the most of the time window.

Friday Nov 5, 2021 #

running 45:20 [3] 9.2 km (4:56 / km)
shoes: Nike Zoomfly 3

It was wet this morning, and I was tempted to turn over and go back to sleep. However going to the wineries today so got and and headed out. The reward was a pleasant but damp run.

Note

Have been in Portland for 4 weeks so time for some observations. Mask wearing is required inside and on public transport. Compliance is near 100%. So far have not observed one person not wearing a mask when required. The staff in shops all wear masks, with no noses hanging out. The bus drivers all enforce mask wearing. Presenting evidence of vaccination is required at many restaurants and no one complains about it. Again staff check and patrons are happy to show evidence.
Fare evasion on the buses and trams is basically nonexistent, everyone pays. Drivers are polite and considerate and will often stop to let you cross the road, even when not required. And people, in general, are polite and considerate. It is in many ways a refreshing change.

Thursday Nov 4, 2021 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Zoomfly 3

To and from exercise session

Exercise session 40:00 [3]

Solid session. Used a sandbag for the first time. Don’t think it will ever be a favourite piece of equipment

Wednesday Nov 3, 2021 #

running 59:00 [3] 12.0 km (4:55 / km)
shoes: Nike Zoomfly 3

Started slowly but worked into it well, to finish strongly.

Tuesday Nov 2, 2021 #

running 49:50 [3] 10.2 km (4:53 / km)
shoes: Nike Zoomfly 3

A colder morning, but no rain, so made for a pleasant run.
Spent yesterday afternoon at the library working on a review of a consultant report about noise from the garage doors at our apartment building in Melbourne. This was a rework of an earlier report, but repeated the same error as the first report and introduced a new error. For reasons best known to himself the consultant chose to ignore the previous comments and repeat the same mistakes. If it was me I would refuse to pay until it was sorted properly.

Monday Nov 1, 2021 #

running 36:30 [3] 7.5 km (4:52 / km)
shoes: Nike Zoomfly 3

Warm up run to training session and warm down run home afterwards

Exercise session 40:00 [3]

Upper body strength work plus core.

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