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Training Log Archive: phatmax

In the 31 days ending Jan 31, 2007:

activity

time

miles

running

23:01:20

185.67

(7:26)

298.8

(4:37)

1145

17 /

18c

94%

Exercise session

6:55:00

Total

29:56:20

185.67

298.8

1145

17 /

18c

94%

averages - weight:29.9kg

1:32

0:00

» now

Wednesday Jan 31, 2007 #

Exercise session 15:00 [3]

running tempo 40:10 [4] 9.5 km (4:14 / km)
ahr:160 shoes: asics kyano XII

This didn't start out to be a tempo session. Originally I was planning a longer run, but got delayed at work, so I had to plan on a shorter time. (Not a good thing letting work interfere with your running). The first 2 k was 9:10 as a warmup and then the next 7.5 k was 31 minutes, including the last k in 4. Felt a lot better than I might have expected based on yesterday's experience.

Tuesday Jan 30, 2007 #

running tempo 50:30 [4] 10.7 km (4:43 / km) +200m 4:19 / km
ahr:160 shoes: asics kyano XII

Hill circuit round the tea gardens and Maribyrnong river, with an extra climb up to the Canning Reserve lookout. Warmer than I'd expected. The first half was alright, but then I striuugled over the second half particularly the last two climbs, feeling really flat and lacked energy. This was probably due to not eating last night.

Went to Jenni J's funeral service last night in Ballarat, so I missed out on dinner. A half a salad sandwhich and a tim tam isn't really a good substitute.

Exercise session 15:00 [3]

Monday Jan 29, 2007 #

running 48:00 [3] 10.0 km (4:48 / km)
ahr:138 shoes: asics kyano XII

Sunday Jan 28, 2007 #

Exercise session 15:00 [3]

Saturday Jan 27, 2007 #

running 1:09:30 [3] 15.1 km (4:36 / km) +70m 4:30 / km
ahr:145 shoes: asics kyano XII

Normally Saturday is rest day, but tommorrow is getting very busy, so I swapped. Also went to a corporate lunch at Skandia week in Geelong, so I felt the need to go for a run and shed the half kilo of steak I'd eaten out of good manners.
Good paced run along the river. Nice conditions with a cool breeze. Felt comfortable most of the way.

Exercise session 15:00 [3]

Friday Jan 26, 2007 #

running 46:50 [3] 10.0 km (4:41 / km) +50m 4:34 / km
ahr:140 max:153 shoes: asics kyano XII

First k or so was slow, but then settlted into a steady pace.

Looked back over training data for Janyary or the last couple of years. 2 and 3 years ago it was 45 to 50 k a week and last year it was about 55k a week, so this year is easily the bets for quite a while.

Exercise session 15:00 [3]

Thursday Jan 25, 2007 #

running warm up/down 8:35 [2] 1.9 km (4:31 / km)
shoes: asics kyano XII

running intervals 22:00 [5] 5.4 km (4:04 / km)
ahr:155 max:177 shoes: asics kyano XII

6 x 500m. First interval session I've done for 4 or 5 years. So this was as much about the mental challenge as the physical
1:40, 1:46, 1:42, 1:46, 1:42, and 1:48
About a 400m jog recovery between each, with a bit extra between 3 and 4. Struggled on the last one, but was pleased with how it went. As hard as I remember, but in a way glad I did it.

running warm up/down 8:45 [2] 1.9 km (4:36 / km)
shoes: asics kyano XII

Jogged home after the session feeling pretty stuffed.

Exercise session 15:00 [3]

Wednesday Jan 24, 2007 #

running 59:30 [3] 12.7 km (4:41 / km) +60m 4:35 / km
shoes: asics kyano XII

Along the Maribyrnong River at luchtime. Took it fairly easily over the first half and picked it up over the second half. Probably 4:45/km for the fist half and 4:35/km for the second half, which had most of the climb. Very pleasant run and no bees today.

Exercise session 15:00 [3]

Tuesday Jan 23, 2007 #

running warm up/down 9:30 [2] 2.0 km (4:45 / km) +10m 4:38 / km
shoes: asics kyano XII

running hills 40:00 [4] 8.9 km (4:30 / km) +140m 4:10 / km
shoes: asics kyano XII

Tempo run round the hills of the Canning St and tea gardens. Solid run.
Got stung by a bee on the roof of the mouth right at the end. Bloody thing just flew in and as I tried to spit it out it stung me. Had to visit first aid to get the barb pulled out of the roof. Extremely painful. Ended up at the doctor to get checked out.

C • Stingers 2

Exercise session 15:00 [3]

Monday Jan 22, 2007 #

running 50:00 [2] 10.5 km (4:46 / km)
ahr:138 shoes: asics kyano XII

EAsy early morning run. Left hamstring was tight to start with, so I took it very gently the whole way.

Exercise session 15:00 [3]

Sunday Jan 21, 2007 #

running 1:14:10 [3] 16.1 km (4:36 / km) +100m 4:28 / km
ahr:145 shoes: asics kyano XII

A bit faster than originally intended. Headed out about 11:15 as the wind picked up and ran the first 3.5k in 15:30 with the aid of a strong tail wind. The pace settled after that, but the average was always going to be a bit faster. Comforatble despite the faster pace

Exercise session 15:00 [3]

Saturday Jan 20, 2007 #

Exercise session 15:00 [3]

Day off from running. A coouple of new stretches, including a nerve stretch for the legs.

Friday Jan 19, 2007 #

running 47:15 [2] 9.8 km (4:49 / km)
ahr:135 shoes: asics kyano XII

Relaxed early morning run. Took it easy in the cooler conditions. First time in a long while that I have run in the rain. Left hamstring felt a bit tight. I thinkl it was jealous from the attention the right one has ben getting, so I will have to give it an equal amount of TLC.

Exercise session 15:00 [3]

Thursday Jan 18, 2007 #

running (warm up) 9:00 [3] 2.0 km (4:30 / km) +10m 4:23 / km
shoes: asics kyano XII

Warm up for tempo session

running tempo 34:00 [4] 8.0 km (4:15 / km) +75m 4:04 / km
ahr:160 shoes: asics kyano XII

Solid tempo run along the Maribyrnong and through hills around Ascot Vale. Climbs are not long, but they can be sharp. Warmer than I had anticipated and humid.

running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: asics kyano XII

Coasted down the hill to finish off the session

Exercise session 15:00 [3]

Wednesday Jan 17, 2007 #

running 58:00 [3] 12.6 km (4:36 / km) +30m 4:33 / km
ahr:150 max:170 shoes: asics kyano XII

A very warm an humid morning; and very dark even at 6 am. The weather made it feel harder than it was. Felt tired when I had finished and knew I had been out for a run.
This morning reinforced the wisdom of not going to street O last night. Had a swim instead, which was a much more sensible idea.

C • streetO 2

Exercise session 15:00 [3]

Tuesday Jan 16, 2007 #

running (warmup/down) 32:00 [3] 7.0 km (4:34 / km)
shoes: asics kyano XII

Decided to do a hill sprint session this morning rather than street O tonight. With a forecast of 39 I figured there was a good chance of being really flat for several days and being really wrung out.

running hills 15:00 [4] 3.2 km (4:41 / km) +100m 4:03 / km
shoes: asics kyano XII

Series of hill spints including a flat at the top. This was the first set of these for 5 weeks, so it took a couple before I got into proper stride. The two hills in the "U" aren't symmetric, and the one with the gentler but steaiery slope always seems harder.

Exercise session 15:00 [3]

Monday Jan 15, 2007 #

running 44:20 [3] 9.7 km (4:34 / km) +50m 4:27 / km
ahr:140 shoes: asics kyano XII

Took the first couple of ks and the last k or so very easy, but worked a bit harder inbetween.

Exercise session 15:00 [3]

Sunday Jan 14, 2007 #

running 1:17:00 [3] 16.1 km (4:47 / km)
ahr:135 shoes: asics kyano XII

Easy paced run along the river. Went past the weir and discovered a whole new section that I didn't know existed. Reaaly picturesque along that section.

Exercise session 15:00 [3]

Saturday Jan 13, 2007 #

Exercise session 15:00 [3]

Friday Jan 12, 2007 #

running 46:50 [3] 10.0 km (4:41 / km)
ahr:140 shoes: asics kyano XII

Comfortable run. Great morning for it cool and still, what a difference from yesterday

Exercise session 15:00 [3]

Thursday Jan 11, 2007 #

running intervals 52:30 [4] 11.3 km (4:39 / km)
ahr:152 shoes: asics kyano XII

Originally I had intended to do a bit of tempo work, but changed into a fartlek session. Hot and strong wind blowing made it very nasty and difficult. Did a coule of k warm up and then fartlek and finished off with about 1.5 k warm down. Tired at the end. Very hard running into the wind.

Exercise session 15:00 [3]

Wednesday Jan 10, 2007 #

running 51:30 [3] 10.8 km (4:46 / km)
ahr:133 shoes: asics kyano XII

Early run, and took it farily easily. Wanted to get out before it got hot. Nice morning except for the smoke haze.

Exercise session 15:00 [3]

Tuesday Jan 9, 2007 #

Exercise session 15:00 [3]

running warm up/down 6:00 [2] 1.2 km (5:00 / km)
shoes: asics kyano XII

running tempo (Street O) 38:30 [4] * 8.8 km (4:22 / km) +80m 4:11 / km
spiked:17/18c shoes: asics kyano XII

Not the best of nights. Muffed the first control, and then got the control selection/route choice wrong. There were probably 4 or 5 better selections than the one I did. The birdman had just about the optimum as per usual. Ran pretty well though , and was fairly strong on the hills.
Will look at the different options later.

Monday Jan 8, 2007 #

running 41:30 [3] 9.0 km (4:37 / km) +120m 4:19 / km
ahr:150 shoes: asics kyano XII

Lunchtime run around the tea gardens. Haven't done this run for about 5 weeks. Felt good on the hills, although I didn't push the pace.

Exercise session 15:00 [3]

Sunday Jan 7, 2007 #

running 1:07:30 [3] 14.2 km (4:45 / km) +50m 4:40 / km
shoes: asics kyano XII

Didn't feel like getting out of bed, which was not a good start. Struggled early and almost stopped short, but things got much better after about 25 minutes, and the 2nd half felt pretty good.

Exercise session 10:00 [3]

Saturday Jan 6, 2007 #

Exercise session 15:00 [3]

Friday Jan 5, 2007 #

running 44:15 [2] 9.4 km (4:42 / km)
shoes: asics kyano XII

Very gentle run to end the week. Feeling a bit flat, so I took things easy.
Very warm again this morning and humid.

Exercise session 15:00 [3]

Thursday Jan 4, 2007 #

running 45:50 [3] 10.0 km (4:35 / km)
ahr:145 shoes: asics kyano XII

A couple of k warm-up, followed by 6 k of tempo/fartlek, and finally a couple of k warm-down. Warm again this morning, and humid.

Finished an analysis of Tuesday nights routes, and the three they each left out a completely different pair of controls, so it wasn't that there was an optimum control to be omitted.

Exercise session 15:00 [2]

Wednesday Jan 3, 2007 #

running 51:45 [3] 11.0 km (4:42 / km)
ahr:144 shoes: asics kyano XII

Early morning run, but still humid. A bit tight in the right hamstring at the start, but that freed up after a couple of k. A pretty easy paced run, on a very nice still morning.
Back to work today, bit of a shame really with the weather looking so good. Maybe I can do the email, and go home again.

Exercise session 15:00 [2]

Stretch for the hamsting plus some strength and conditioning exercises

Tuesday Jan 2, 2007 #

running (warmup/down) 5:00 [2] 1.0 km (5:00 / km)
shoes: asics kyano XII

gentle warm down after street O

running race (Street O) 38:15 [4] * 9.0 km (4:15 / km)
shoes: asics kyano XII

Solid tempo run. Warm night. Good route choice except for one control. Didn't see it on the map and went straight past the corner. It was near the start/finish, so had to pick it up just before the finish, which cost a place.

Monday Jan 1, 2007 #

running 42:50 [2] 9.0 km (4:46 / km)
ahr:135 weight:29.9kg shoes: asics kyano XII

Very relaxed run. Sat back in the comfort zone the whole way.
Felt a bit flat and tight after pending a couple of hours climbing up and down the ladder yesterday cleaning the spout, which is my excuse for not really trying on this mornings run.

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