Training Log Archive: phatmaxIn the 7 days ending Apr 15, 2017:
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Saturday Apr 15, 2017 #
running 37:10 [3] 8.3 km (4:29 / km)
shoes: Kayano 22 red
Along the Esplanade at Manly and Wynnum in Brisbane
Friday Apr 14, 2017 #
running 48:40 [3] 10.4 km (4:41 / km)
shoes: Kayano 22
Accelerator run. 5 X 2 km blocks started at 5 minute pace and then dropped it by 10 sec/km for each block. Last block was at 4:20. Finished off with a short slow section.
Thursday Apr 13, 2017 #
running 35:10 [3] 7.3 km (4:49 / km)
shoes: Adidas adios
Home to The Strand and then back home.
Exercise session 30:00 [3]
Short, but fairly intense session, upper body and core for 20 minutes, and then about 10 minutes worth of stretching and low intensity work
Wednesday Apr 12, 2017 #
running 33:30 [3] 7.0 km (4:47 / km)
shoes: Kayano 22
Home to Hatt Reserve as an extended warm up, and then a more direct route home.
running intervals 6:40 [5] 2.0 km (3:20 / km)
shoes: Kayano 22
20 x 100m. 10 interspersed between 1 min exercise sets, and 10 with 10 seconds walk recovery
Exercise session 15:00 [3]
leg, core and upper body
Tuesday Apr 11, 2017 #
running 49:00 [3] 10.1 km (4:51 / km)
shoes: Kayano 22 red
Reasonable conditions and not as cold as I had expected.
Monday Apr 10, 2017 #
Exercise session 1:00:00 [3]
Piked on the run this morning and did an extra long exercise session, which included some cardio.
Sunday Apr 9, 2017 #
running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: Kyano 21 Blue
Warm up run before race and then a jog afterwards.
orienteering race 1:01:20 [4] *** 8.3 km (7:23 / km) +320m 6:12 / km
spiked:12/13c shoes: Kyano 21 Blue
Melbourne bush o event at Macedon. Reasonable run, but not completely issue free. First issue was that I left my o shoes home. Realised about Calder Park, but wasn't going back. The tracks and bush were wet and slippery which was not so good in an old pair of running flats. Slipped going up and down some of the track sections.
Only flaw in the navigation was the end of the long leg. Got confused by the small tracks near the control, and dropped a couple of minutes. Might have been better to climb out of 5 and take the upper track. Rest was OK. At least the rain held off while I was out. It had rained all the way up, and then rained again on the way home all the way from Gisborne
Only flaw in the navigation was the end of the long leg. Got confused by the small tracks near the control, and dropped a couple of minutes. Might have been better to climb out of 5 and take the upper track. Rest was OK. At least the rain held off while I was out. It had rained all the way up, and then rained again on the way home all the way from Gisborne