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Training Log Archive: phatmax

In the 31 days ending Dec 31, 2021:

activity # timemileskm+m
  running24 15:51:00 122.47(7:46) 197.1(4:49) 285
  Exercise session10 6:15:00
  pseud-o1 41:50 5.53(7:34) 8.9(4:42)
  Total27 22:47:50 128.0 206.0 285

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Friday Dec 31, 2021 #

running 45:50 [3] 9.2 km (4:59 / km)
shoes: Kayano 27

Found this hard this morning. It was a lot hotter and more humid than I have experienced for a long time and I felt it.

Final tally for the year was close to the targets. 306 runs totalling over 2700 km. About 10 sessions and 100 km short of the target. Plus 115 exercise sessions, which was better than the target of 2 a week.

Thursday Dec 30, 2021 #

running 38:30 [3] 8.0 km (4:49 / km)
shoes: Nike next %

Loop around The Esplanade and main drag

Exercise session 30:00 [3]

In the gym. Prefer the open air sessions

Wednesday Dec 29, 2021 #

running 30:10 [3] 6.2 km (4:52 / km)
shoes: Nike Zoomfly 3

Warm up from home to Peel St and warm down afterwards

running hills 5:40 [5] 1.5 km (3:47 / km) +75m 3:01 / km
shoes: Nike Zoomfly 3

6 long and 3 short times up Peel St incline.

running 9:00 [2] 1.5 km (6:00 / km)
shoes: Nike Zoomfly 3

Coast between efforts

Note to self, hill session the day after a tempo run is not necessarily a good idea

Tuesday Dec 28, 2021 #

running warm up/down 4:20 [3] 0.9 km (4:49 / km)
shoes: Nike next %

Decided to do an old street o course. Warm up run from home to the start and then warm down run back home afterwards

pseud-o 41:50 [4] 8.9 km (4:42 / km)
shoes: Nike next %

First time I have had a map in hand for 2 years, even if it was street-o. For some reason couldn’t get MapRun6 to recognise the start, but the locations were very obvious. Solid run, and using the map provided a bit of variety.

Monday Dec 27, 2021 #

running 36:00 [3] 7.4 km (4:52 / km)
shoes: Nike Zoomfly 3

Exercise session 30:00 [3]

Sunday Dec 26, 2021 #

running 59:50 [3] 12.2 km (4:54 / km)
shoes: Kayano 27

Comfortable run through Jawbone Reserve to the tank farm and back. Fairly windy.

Friday Dec 24, 2021 #

running 28:30 [3] 6.0 km (4:45 / km)
shoes: Nike next %

Warm up run to Peel St and warm down run home.

running hills 4:10 [5] 1.2 km (3:28 / km) +60m 2:47 / km
shoes: Nike next %

6 ascents of Peel St incline. First dedicated “hill “ session for nearly 3 months, but needed to start back.

running 7:00 [2] 1.2 km (5:50 / km)
shoes: Nike next %

Coast back down between efforts.

Have noticed that runs wearing the Next % shoes seem to be faster.

Thursday Dec 23, 2021 #

running 45:40 [3] 9.5 km (4:48 / km)
shoes: Nike Zoomfly 3

Loop up the river and back down Melbourne Rd.

Wednesday Dec 22, 2021 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Nike next %

Warm up run to exercise session and token warm down.

Exercise session 40:00 [3]

running intervals 5:00 [4] 1.5 km (3:20 / km)
shoes: Nike next %

Finished off with 10 x 150 intervals.

Tuesday Dec 21, 2021 #

running 45:30 [3] 9.6 km (4:44 / km)
ahr:150 max:156 shoes: Nike next %

Around the path next to the water. Very pleasant.

Monday Dec 20, 2021 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Nike Zoomfly 3

Exercise session 40:00 [3]

Sunday Dec 19, 2021 #

running 55:40 [3] 11.5 km (4:50 / km)
shoes: Kayano 27

Reasonably pleasant Sunday morning run to the bridge and back

Friday Dec 17, 2021 #

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

Warm up run to exercise session

Exercise session 40:00 [3]

Thursday Dec 16, 2021 #

running 47:50 [3] 10.0 km (4:47 / km)
shoes: Nike next %

Over the booster lethargy. Out in 24:30; back in 23:20.

Wednesday Dec 15, 2021 #

running 40:40 [3] 8.2 km (4:58 / km)
shoes: Nike Zoomfly 3

Struggled through this. I think a combination of yesterdays booster and the sinus infection I picked up from the grandchildren.

Tuesday Dec 14, 2021 #

running 44:40 [3] 9.4 km (4:45 / km)
shoes: Nike next %

Struggled a bit with the humidity and sinus, so this was a bit of a surprise, albeit a good one.

Monday Dec 13, 2021 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Nike Zoomfly 3

Warm up run to exercise session and warm down run home.

Exercise session 40:00 [3]

Solid HIIT session. The group has grown while I was away, up from 5 to 7, and the gentlemen now out number the ladies.

Sunday Dec 12, 2021 #

running 34:10 [3] 7.4 km (4:37 / km)
shoes: Nike next %

Had to wait until 12:30, when quarantine time was up, before heading out, making this the hottest day I have been out for about 15 months.

Saturday Dec 11, 2021 #

Exercise session 40:00 [4]

Solid session

Friday Dec 10, 2021 #

Exercise session 45:00 [3]

Thursday Dec 9, 2021 #

Note

So after the dramas of the first two legs of the trip, the third and final leg was trouble free. No problems with getting my boarding pass, so I don’t know why it was so hard in San Fran.
But, the arrival was crap. Took an hour for the bags to come off. Then Victorian bureaucracy excelled itself. Despite completing an arrival permit no one wanted to see it. We all had to do a new form that repeated all the information that had been done on line, only for it to shoved in a box. Then there was the Authorised Officer who was reading out the rules, and then added some comment about it was up to you to follow them if you wanted. The process from the Vic officials was nothing short appalling. Since we had entry permits with QR code’s, why not scan them move on?

Exercise session 30:00 [3]

Confined to the apartment until Sunday afternoon, so gym routines until then

Tuesday Dec 7, 2021 #

Note

Travel day. Had an early start so missed the run. Arrived at the airport to be told they couldn’t check the bags all the way to Melbourne. Opted to pick them up in San Fran and recheck them there. The Portland San Fran leg was via Phoenix, don’t ask, but then the PDX to PHX flight was late, which meant we would arrive in PHX after the second leg had left. Got rerouted on a United flight direct to San Fran, which didn’t leave for 3 hours, so more sitting around the airport. Fortunately they were able to find the bags and send them. Got to the check in desk at SF only to find there was an issue with my booking. They could check 2 bags all the way to Melbourne using Glenda’s booking, and she got both boarding passes, but I only got mine to Nadi, and we had to keep the carry-on sized bags with us.
Watch this space……..

Monday Dec 6, 2021 #

running 46:50 [3] 10.0 km (4:41 / km) +50m 4:34 / km
shoes: Nike next %

Made the most of what is probably the last run for a week. Not sure if there will be time for one tomorrow before the flight and once in Melbourne I get the “pleasure” of 3 days stuck inside. Gradually wound up the pace and got through a 2 k section in 8:40, before backing off a bit.

Sunday Dec 5, 2021 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Nike Zoomfly 3

Got this done at the second attempt in the middle of the day.
On the first try, early in the morning, took a hard fall on the icy steps, so decided to go back to bed and try again later. Some nasty bruising, but no serious damage.

Saturday Dec 4, 2021 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Nike next %

Friday Dec 3, 2021 #

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

To exercise session and back.

Exercise session 40:00 [3]

Another solid session.

Thursday Dec 2, 2021 #

running 39:40 [3] 8.2 km (4:50 / km) +60m 4:40 / km
shoes: Nike Zoomfly 3

Headed south from the hotel today, and had to climb up and over the low headland. Fairly uneventful otherwise.

Wednesday Dec 1, 2021 #

running 29:20 [3] 6.0 km (4:53 / km) +40m 4:44 / km
shoes: Nike Zoomfly 3

Working on the basis that something is better than nothing squeezed a quick run in.

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