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Training Log Archive: phatmax

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
running	23	18:41:50	144.34	(7:46)	232.3	(4:50)	440
Exercise session	11	5:55:00
walk	1	1:00:00	4.35	(13:48)	7.0	(8:34)
Total	26	25:36:50	148.69		239.3		440

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Wednesday Jul 31, 2013 #

Exercise session 55:00 [3]

Solid exercise session, with a bit of running. Calf was ok, and only felt it during the last set of squats with the 10 kg weights. Might try a short run tomorrow.

Tuesday Jul 30, 2013 #

walk 1:00:00 [1] 7.0 km (8:34 / km)
shoes: saucony guide 5 yellow

Brisk evening walk. Calf was a bit tight, but not sore, so a positive sign.

Monday Jul 29, 2013 #

Exercise session 50:00 [3]

Skipped the run to and from this morning in defference to the tight calf. It din't give any trouble during the exercise session, but will give it a rest for a day or two.

Sunday Jul 28, 2013 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Hurricane 14, grey

Cut it short when calf tightened up again. Was ok to start with, but started to get tight after about 3 k.

Saturday Jul 27, 2013 #

running 38:30 [3] 8.1 km (4:45 / km)
shoes: saucony hurricane 14

Wash going ok until left calf tightened up at about 6 k. No obvious reason for it.

Exercise session 20:00 [3]

Set of upper body and leg exercises while watching the football.

Wednesday Jul 24, 2013 #

running 41:00 [3] 8.0 km (5:08 / km)
shoes: saucony guide 5 yellow

From home to Fearon Reserve and tehn back home after intervals and exercises, plus float between intervals

running intervals 6:00 [5] 2.0 km (3:00 / km)

20 x 100.

Exercise session 20:00 [3]

two rounds of burpies, squats, push ups, situps, mountain climbers and plank. 90 seconds of each in each round. Found the mountian climbers the hardest.

Tuesday Jul 23, 2013 #

running 52:00 [3] 10.1 km (5:09 / km)
shoes: saucony hurricane 14

Pretty relaxed early run. Thought I was in for a soaking but managed to get home before the heavans opened.

Monday Jul 22, 2013 #

running 48:30 [3] 10.5 km (4:37 / km)
shoes: Hurricane 14, grey

Lunchtime spin around the beach.

Sunday Jul 21, 2013 #

running 1:10:00 [3] 14.0 km (5:00 / km) +250m 4:35 / km
shoes: saucony guide 5 yellow

A run in the Gold Coast hinterland. Significant change from the usual. First couple of k was up hill, some of it very steep, up to 14%. Was tougher than normal.
The day's excursion was to Byron bay for some whale watching. This also completed the set of further most compass points on the mainland. It has only taken 40 years. First two, the southern and northern were many years ago. And then a big break, did the western most a several years ago when the 3 days was in wa. Today was the eastern most.

Friday Jul 19, 2013 #

running 46:00 [3] 9.5 km (4:51 / km) +50m 4:43 / km
shoes: saucony guide 5 yellow

A more leisurely morning run.
A strange happening at Adelaide airport on the way out. Was flying Jetstar to the Gold Coast with just hand luggage. When they weighed it, it was about 1 kg too heavy. Swapped shoes, put the light ones in the bag and heavy ones on, but needed to save another half kilo. Took my book and water out, and it was ok. Then i picked up the book and water and walked away. The checking staff didn't say anything. I was a bit surprised, but who am I to argue with arbitrary stupidity.

Thursday Jul 18, 2013 #

running tempo 22:40 [4] 5.4 km (4:12 / km) +50m 4:01 / km
shoes: saucony guide 5 yellow

Had a limited amount of time for this. Meeting finished late and had a dinner engagement. A vey quick run along the Torrens, and then a quick shower. Managed to make it to the dinner about 5 minutes late

Wednesday Jul 17, 2013 #

running warm up/down 28:30 [3] 5.6 km (5:05 / km)
shoes: saucony hurricane 14

Home to Fearon Reserve as warmup for interval session, and then back home afterwards. Was feeling tired by the time I got home. Tough session

running intervals 12:20 [4] 3.5 km (3:31 / km)
shoes: saucony hurricane 14

1x 600, 4 x 250, 14 x 100 and 10 x 50.

running 8:30 [2] 1.5 km (5:40 / km)
shoes: saucony hurricane 14

Recovery

Exercise session 20:00 [3]

Step ups, lunges, squats, crunches, push ups, burpies, plus some weights

Tuesday Jul 16, 2013 #

running 50:10 [3] 10.6 km (4:44 / km) +60m 4:36 / km
shoes: saucony guide 5 yellow

Felt a bit tired today, and for the first half thought I was going to stuggle, but got through OK. Along the river to Westgate Park and then 4 laps before heading back along the river.

Monday Jul 15, 2013 #

running 46:00 [3] 9.0 km (5:07 / km)
shoes: saucony hurricane 14

Home to exercise and then back again afterwards. Went round the beach this morning for a change.

Exercise session 45:00 [3]

Tough session this morning.and was feeling stuffed by the time I got home.
Did 4 rounds of 3 exercises. These were set as 20 of each and keep cycling through for a fixed time. Then single exercise sets like cycling between.

Sunday Jul 14, 2013 #

running 1:11:40 [3] 15.0 km (4:47 / km)
shoes: Hurricane 14, grey

Late morning run after doing a couple of inside jobs. Yarraville to Williamstown around the water, with a good tailwind.

Friday Jul 12, 2013 #

running warm up/down 30:20 [3] 6.0 km (5:03 / km)
shoes: Hurricane 14, grey

Home to Fearon Reserve for intervals and then back home afterwards

running intervals 10:40 [4] 3.0 km (3:33 / km)
shoes: Hurricane 14, grey

Intervals. 10 x 100; 5 x 200 and 1 x 600, plus 4 x 100 towing. These last ones were tough trying to keep the pace up

running 6:00 [2] 1.0 km (6:00 / km)
shoes: Hurricane 14, grey

Recovery between intervals

Exercise session 20:00 [3]

Squats, frog jumps, upper body and core

Thursday Jul 11, 2013 #

running 52:00 [3] 10.0 km (5:12 / km)
shoes: saucony hurricane 14

Lack luster early run. Felt tired and didn't ever get going properly.

Wednesday Jul 10, 2013 #

running 6:50 [3] 1.4 km (4:53 / km)
shoes: saucony guide 5 yellow

A bit of a warm up and warm down after tempo effort

running tempo 44:10 [4] 10.0 km (4:25 / km) +30m 4:21 / km
shoes: saucony guide 5 yellow

Tempo run. Was feeling good after the first couple of k, and the pace was good, so just kept going. Beautiful day for a run. a lot of other people thought so too, with a larger number than usual walking or running along the beachfront at Port Melbourne

Tuesday Jul 9, 2013 #

running 49:30 [3] 10.0 km (4:57 / km)
shoes: Hurricane 14, grey

Routine run on a cold morning.

Monday Jul 8, 2013 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: saucony hurricane 14

Home to the Strand via the long route as exercise session warm up; then back home again via the direct route as a warm down.

Exercise session 35:00 [3]

Lot of upper body work, plus some leg and core work as well.

Sunday Jul 7, 2013 #

running 1:14:40 [3] 15.0 km (4:59 / km)
shoes: Hurricane 14, grey

Around old Williamstown and the rifle range estate using the street o map from April. I hadn't run the course before. Managed to do all the controls in about 45, which was 9 k. Added a bit more distance by heading home the long way, with a lap of willie gardens. Really nice morning for a run. Was feeling a bit tired after a big night of sport, most of it with unsatisfactory outcomes.

Friday Jul 5, 2013 #

running 36:40 [3] 7.0 km (5:14 / km)
shoes: Hurricane 14, grey

Warm up and warm down, home to intervals and back afterwards, plus recovery between faster runs and intervals. Took a while to get going this morning and then some longish sections into the wind which were tough.

running tempo 5:20 [4] 1.2 km (4:27 / km)
shoes: Hurricane 14, grey

running intervals 5:30 [5] 1.6 km (3:26 / km)
shoes: Hurricane 14, grey

6 x 100 and then 2 sets of 50, 100, 150 and 200.

Exercise session 20:00 [3]

A lot of leg work, squats, lunges, star jumps, squats, squat jumps and step ups. Did several sets between intervals,

Thursday Jul 4, 2013 #

running 50:00 [3] 10.5 km (4:46 / km)
shoes: saucony hurricane 14

Reasonably relaxed lunchtime run. Had to battle the wind in a couple of sections, but otherwise didn't push too hard.

Wednesday Jul 3, 2013 #

running warm up/down 37:00 [3] 7.5 km (4:56 / km)
shoes: Hurricane 14, grey

Warm up and warm down plus recovery.

running tempo 5:10 [4] 1.2 km (4:18 / km)
shoes: Hurricane 14, grey

Tempo run around the block around Williamstown gardens. Had to watch the footing in a couple of places where there was no footpath and it was very dark.

running intervals 3:00 [5] 1.0 km (3:00 / km)
shoes: Hurricane 14, grey

10 x 100

Exercise session 25:00 [3]

Mixed set of exercises, done in 3 circuits. Shoulder press, skipping, lunges, push ups, mountain climbs, medcine ball, star jumps and squats. Found the mountain climbs the toughest.

Tuesday Jul 2, 2013 #

running 49:40 [3] 10.1 km (4:55 / km)
shoes: saucony hurricane 14

An early start to fit in a day trip to Sydney. Was slowish on the way out, but picked up the pace on the way back, 25:30 vs 24:10

Monday Jul 1, 2013 #

running 44:30 [3] 9.0 km (4:57 / km)
shoes: saucony guide 5 yellow

Home to exercise and back afterwards. Was a lot warmer than I thought it was going to be, and had I realised would have made different clothing choices. Long sleeves and gloves were not needed.

Exercise session 45:00 [3]

Lot of core and leg work, and a bit less upper body.

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