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Training Log Archive: phatmax

In the 31 days ending Jul 31, 2010:

activity	#	time	miles		km		+m
running	26	21:26:05	168.02	(7:39)	270.4	(4:45)	160
Dancing	4	3:25:00
pseud-o	1	1:32:00	12.05	(7:38)	19.4	(4:45)		24 /	25c	96%
orienteering	1	55:45	5.16	(10:49)	8.3	(6:43)	270	12 /	13c	92%
Total	27	27:18:50	185.23		298.1		430	36 /	38c	94%

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Saturday Jul 31, 2010 #

running 1:10:40 [3] 15.0 km (4:43 / km)
shoes: brooks trance 9 (blue)

Saturday is normally rest day, but decided on a swap with Sunday. Enjoyed this late afternoon run to teh Westage and back.

Friday Jul 30, 2010 #

running 51:20 [3] 10.0 km (5:08 / km)
shoes: brooks trance 9

Some days you run like a hare, other like a tortise

Thursday Jul 29, 2010 #

running 43:20 [4] 10.0 km (4:20 / km)
shoes: brooks trance 9 (blue)

Went out in a gruop of 4. Did the first 2k in about 9:20 (4:40 pace), but I had to stop for a small stone that gor into the back of my shoe. The other 3 carried on, so I had to pick up the pace to catch them. they also split up, so was running at 4:00 pace to catch the leading runner. Turned in 22, and then on the way back just kept the average pace going. back in 21:20, having done 8 in 34.

running warm up/down 5:30 [2] 1.0 km (5:30 / km)
shoes: brooks trance 9 (blue)

Warm down jog.

Wednesday Jul 28, 2010 #

running 45:00 [3] 9.6 km (4:41 / km) +80m 4:30 / km
shoes: brooks trance 9

Laps of westagate park. Had to squeeze the run in between farewell morning tea and exec meeting.

Tuesday Jul 27, 2010 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: brooks trance 9 (blue)

Busy day, so out early. Clear and cold, but pleasant.

Monday Jul 26, 2010 #

running warm up/down 12:30 [2] 2.3 km (5:26 / km)
shoes: brooks trance 9

First part, and last part of the run, plus middle km at a slower pace

running tempo 39:00 [4] 9.0 km (4:20 / km)
shoes: brooks trance 9

Tempo run, keeping a reasonable pace. Split into two parts, with a slower secion inbetween

Dancing 50:00 [1]

Salsa, rumba and waltz

Sunday Jul 25, 2010 #

running 53:10 [3] 11.3 km (4:42 / km)
shoes: brooks trance 9 (blue)

Was lazy and opted for an extra hour in bed this morning. Then had to visit the mother-in-law this afternoon. Was not an enjoyable experience so was glad of the chance for a run when I got home.

Friday Jul 23, 2010 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: brooks trance 9

Round the beach and then back through Port Melbourne. Was half expecting to see police tape still present when we went past the PMYC.

Thursday Jul 22, 2010 #

running 50:50 [3] 11.1 km (4:35 / km)
shoes: brooks trance 9 (blue)

Lunchtime run. Was drizzling when we started, but heading back inside and getting changed would have looked weak. Besides there wasn't an alternate time slot, so went anyway. The drizzle only lasted about 10 minutes, and while it threatened the rest of the way it stayed dry.

Wednesday Jul 21, 2010 #

running 47:30 [3] 10.3 km (4:37 / km)
shoes: brooks trance 9

Evening run, after spending an hour plus with the dentist. Had been suffering lots of pain from a cracked tooth, but that paled into insignifance when I got the bill!

Tuesday Jul 20, 2010 #

running 47:00 [3] 9.9 km (4:45 / km)
shoes: brooks trance 9 (blue)

Evening run dodging the showers.

Dancing 50:00 [1]

More practice on waltz fundamentals and technique

Monday Jul 19, 2010 #

running 49:40 [3] 10.0 km (4:58 / km)
shoes: brooks trance 9

Out early. Always find it slower first thing in the morning.

Sunday Jul 18, 2010 #

running 1:07:50 [3] 14.0 km (4:51 / km)
shoes: brooks trance 9 (blue)

Sunday morning run. Cool but nice, except for teh wind. Up to Yarraville and then back along the bike path.

Friday Jul 16, 2010 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: brooks trance 9 (blue)

Was really two runs, speratated by about an hour. Had to pick the car up from the panel beaters, so planned the run to collect. That was 3 k, in 13 :10. Drove back to work to pick up clothes etc. Second phase of the run was after dropping the car off for number 2 son to drive home after work. Ran fro there to home, the longer way. 7km in 33:10, so not as fast as hte first part.

Thursday Jul 15, 2010 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: brooks trance 9 (blue)

After the excitement of last night a gentle run without incident

Wednesday Jul 14, 2010 #

running 45:40 [3] 9.8 km (4:40 / km)
shoes: brooks trance 9

Started as a even paced run, but accelerated over the last 1.5k into a sprint for the last 400m, as I raced the approaching storm home. Noticed the rapidly approaching clouds and started to pick the pace up. First drops were felt about 500m out and redoubled the effort. Made it home with a couple of seconds to spare. Almost as soon as I got under the shelter of the front veranda the heavens opened. Then the wind started and the rain was almost horizontal.

Tuesday Jul 13, 2010 #

running 52:20 [3] 11.0 km (4:45 / km)
shoes: brooks trance 9

Lunch time run. Nice temperature but the wind wasn't so good

Monday Jul 12, 2010 #

running 46:00 [3] 9.7 km (4:45 / km)
ahr:143 max:155 shoes: brooks trance 9 (blue)

Had to drop the car at the panel beaters this morning, so ran from there through South Melb to teh beach and then round the beach to work. Legs felt tired.
The car is having several panels repaired after someone hit the front corner while it was parked and then disappeared leaving the damage. It wasn't that they wouldn't have noticed.

Dancing 1:00:00 [1]

Waltz tonight working on technique trying to keep a bit of flex in the knees and not lock the legs.

Sunday Jul 11, 2010 #

running warm up/down 20:00 [1] 3.2 km (6:15 / km)
shoes: sarva ms

Warm up along the road to the start, then a warm down after the race. Felt a bit sluggish heading to the start but that disappeared once the race got going.

orienteering race 55:45 [4] *** 8.3 km (6:43 / km) +270m 5:47 / km
ahr:165 max:174 spiked:12/13c shoes: sarva ms

SL race at Jim Crow. 6.1km straight line. Physical course, with several good route choice legs. The only wobble for the course was control 3, got to within the circle and headed down from the hill top in the wrong direction. Quickly realised and corrected, and it only cost 30 seconds or so. Opted for the wide left route choice on 10 to 11 using te track that disappeared under the control description. Less climb than the other two routes, but a bit more distance. The navigational challenge effectively finished at 11, with the last 2 legs being straight forward. 11 to 12 was an uphill track slog.

Friday Jul 9, 2010 #

running 51:00 [2] 10.1 km (5:03 / km)
shoes: brooks trance 9 (blue)

Early morning run. Cold and it took a while to get going. Leisurely pace.

Thursday Jul 8, 2010 #

running 55:20 [3] 11.6 km (4:46 / km)
shoes: brooks trance 9 (blue)

Relatively relaxed run to docklands and back. Return was via Lonsdale, Spencer and Collins Sts. Didn't push the pace at all.

Wednesday Jul 7, 2010 #

running 46:10 [3] 10.2 km (4:32 / km) +80m 4:21 / km
shoes: brooks trance 9

Laps of westgate park. Surprised by the pace, as didn't feel like I was pushing.

Tuesday Jul 6, 2010 #

running 48:30 [3] 10.6 km (4:35 / km)
shoes: brooks trance 9 (blue)

Hadn't originally intended to be as fast, but was in a group of 3 that seemed to be rolling along. It wasn't to close to teh end that I noticed the pace was quicker than I really wanted.

Monday Jul 5, 2010 #

running 40:10 [3] 8.5 km (4:44 / km)
shoes: brooks trance 9

A bit limited for time.

Dancing 45:00 [1]

Started practic on the silver medal waltz routine.

Sunday Jul 4, 2010 #

pseud-o 1:32:00 [3] * 19.4 km (4:45 / km)
spiked:24/25c shoes: brooks trance 9 (blue)

The longest run in both time and distance for a long time. 1, 2, or 3 hr street o at Werribee. Entered the 2 hr but was always going to limit the run to 90 - 100 minutes. There were some really pleasnt bits along the river and through some of the parks, but that was off set by some of the more dodgy residential areas. Basically kept up a steady even pace, and was pleased with the way the run went. Long training run, with a bit of added extra.

Friday Jul 2, 2010 #

running 47:40 [3] 10.1 km (4:43 / km)
shoes: brooks trance 9

8k beach loop plus a lap of westagte park on the way back.

Thursday Jul 1, 2010 #

running 57:15 [3] 12.1 km (4:44 / km)
shoes: brooks trance 9 (blue)

Out round the beach and then back through Port Melbourne. Group of 4 which made things a bit easier.

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