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Training Log Archive: phatmax

In the 7 days ending Mar 18, 2017:

activity	#	time	miles		km		+m
running	6	3:49:00	29.02	(7:53)	46.7	(4:54)	100
Exercise session	3	1:10:00
orienteering	1	46:00	4.85	(9:29)	7.8	(5:54)	160	10 /	12c	83%
Total	6	5:45:00	33.86		54.5		260	10 /	12c	83%

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Friday Mar 17, 2017 #

running 28:00 [3] 6.0 km (4:40 / km)
shoes: Kayano 22 red

Warm up run to Fearon Reserve, some intervals, and then down run home.

Exercise session 25:00 [3]

Shorter run than usual, plus a slightly shorter exercise session made it a relatively easy day.

Thursday Mar 16, 2017 #

running 38:00 [3] 7.5 km (5:04 / km)
shoes: Kayano 22

Home to The Strand and then back home again. Head wind on the way, then a wind change and a head wind on the way home

Exercise session 30:00 [3]

Upper body and legs, with some core

Wednesday Mar 15, 2017 #

running 35:40 [3] 7.2 km (4:57 / km)
shoes: Kayano 22 red

Home to Peel St and back

running hills 6:00 [5] 1.6 km (3:45 / km) +100m 2:51 / km
shoes: Kayano 22 red

8 x Peel St inclines.

running 10:20 [2] 1.7 km (6:05 / km)
shoes: Kayano 22 red

Coast back down between ascents.

Tuesday Mar 14, 2017 #

running 50:50 [3] 10.0 km (5:05 / km)
shoes: Kayano 22

Found this a bit of a struggle. It was warm and humid and the legs felt tired.

Monday Mar 13, 2017 #

running 34:10 [3] 7.2 km (4:45 / km)
shoes: Kayano 22 red

Warm up run to group session and then warm down run home

running intervals 10:30 [5] 2.5 km (4:12 / km)
shoes: Kayano 22 red

10 x 100m, (3:30), then 7 min continuous running 15, 30, 45, 1:00, 45. 30, 15 hard with 30seconf jog between.

Exercise session 15:00 [3]

Upper body, leg and core

Sunday Mar 12, 2017 #

running warm up/down 15:30 [3] 3.0 km (5:10 / km)
shoes: Kyano 21 Blue

Warm up jog before o-ing, then warm down after

orienteering race 46:00 [4] ** 7.8 km (5:54 / km) +160m 5:21 / km
spiked:10/12c shoes: Kyano 21 Blue

Vic bush-o at Ballarat. More street and track o with a couple of bush controls. First 3 were straight forward. 4 was where it was marked on the map, but description wasn't right. Following the erosion gully to 5 it was visible from a long way out. Headed to 6, which was a mound on a spur. Looked up on the way and spotted a mound on a spur in roughly the direction, so ran to it. (Didn't see the more subtle spur to the right.) No control. Continued west to small track, and then doubled back, past the spot I had been at and continued to the right spur. Issue with the map was that only one of the spurs had mounds marked, but on the ground both had mounds. Then over shot 7 by 30m and had to go back. Rest was straight forward and ran it hard.

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