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Training Log Archive: phatmax

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
running	24	17:21:40	134.34	(7:45)	216.2	(4:49)	350
Exercise session	9	6:54:00
orienteering	2	1:59:50	10.44	(11:29)	16.8	(7:08)	200
Total	24	26:15:30	144.78		233.0		550

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Thursday Feb 28, 2013 #

running 50:00 [3] 10.1 km (4:57 / km)
shoes: saucony hurricane 14

Out early, and it was tough backing up from last night. Very windy and had to dodge the breaking waves along one part of the path around the water.

Wednesday Feb 27, 2013 #

running 51:00 [3] 11.0 km (4:38 / km)
shoes: saucony guide 5 yellow

Home to the strand via Newport power station before exercise class, then home agin afterwards by a more staright forwardroute. 8 k there and 3 k home. Humid and warm, but the rain held off.

Exercise session 40:00 [3]

Once again lots of upper body work, plus squats and some other leg work. Certainly know I have done a work out by the end.

Tuesday Feb 26, 2013 #

running 33:00 [3] 7.0 km (4:43 / km)
shoes: saucony guide 5

Wet, wet, wet. What a change

Exercise session 45:00 [3]
shoes: saucony guide 5

Again lots of upper body work. Arms and shoulders take the rest of the day to recover

Monday Feb 25, 2013 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: saucony hurricane 14

Before and after exercise class. 5k as worm up before and then 2.5 home

Exercise session 42:00 [3]

Morning class. Mix of upper body work, leg exercises and abs stuff. Arms and shoulders know they have had a work out.

Sunday Feb 24, 2013 #

running 1:05:30 [3] 13.5 km (4:51 / km) +150m 4:36 / km
shoes: saucony guide 5 yellow

Home to Newport lakes, several laps of the lake, and then back home. Really nice around the lakes. The path is inside the old quarry, shaded and cool. It is a popular place for Sunday runs, and met Ron Pullen, ex Red Kangaroos.

Saturday Feb 23, 2013 #

running 6:00 [3] 1.0 km (6:00 / km)
shoes: VJ Integrator

bit of a jog before SL o race

orienteering race 48:10 [4] 5.0 km (9:38 / km) +200m 8:02 / km
shoes: VJ Integrator

o race at mt baw baw. first control was a shocker and dropped 4 minutes. Short leg and over shot with the 1:5000 map. settled down and was going well until 13. the description was a boulder and there was a large black dot on the map. Got very close to the right spot and couldn't see a large rock. Slowed down and hesitated before seeing a small rock and finding the flag. The rock had been added by hand afterwards. On 15 miss-read the ski runs and took a bit of a detour costing 90 seconds. Then on 21 the descriptions said boulder, and hte map was showing a large square black object close to a building. Got to the spot, but there were no obvious large rocks. again slowed, before spotting the control next to a shed. The black square was the shed, not a rock. Again had been added by hand afterwards. That was 2 controls put on hand drawn map corrections. The scrub was tough so it was a matter of navigating by the ski runs. The climbs highlighted the lack of hill training since the new year

Thursday Feb 21, 2013 #

running 47:30 [3] 10.0 km (4:45 / km)
shoes: saucony hurricane 14

Had a bit more time so did a bit longer and slower

Wednesday Feb 20, 2013 #

running 30:00 [4] 7.0 km (4:17 / km)
shoes: saucony hurricane 14

had to make it a quick run to fit it into the timeframe.

Tuesday Feb 19, 2013 #

running 41:40 [3] 8.5 km (4:54 / km)
shoes: saucony guide 5 yellow

Warm up and warm down plus shuttle runs and floats

Exercise session 40:00 [3]

Push ups, squats, crunches, and various upper body exercises

Monday Feb 18, 2013 #

running 39:10 [3] 8.0 km (4:54 / km)
ahr:135 shoes: saucony guide 5

Home to the strand the long way as warm up for exercise class, and then back home again afterwards by the shortest route.
Legs were feeling tired.

Exercise session 45:00 [3]

Exercise class. worked the arms, shoulders and abs. Whole body was feeling tired by the time it was over. Only consulation was the magnificent sunrise.

Sunday Feb 17, 2013 #

running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: VJ Integrator

bit of a jog before the run, and tthen a bit less of a jog afterwards

orienteering race 1:11:40 [4] 11.8 km (6:04 / km)
ahr:171 max:179 shoes: VJ Integrator

Bendigo today race. My aim was to have a solid training run. Warm conditions, and it was reasonably hard work. 3 minor blemishes. Got too far to the right going to 4 and overshot the control. Bounced off the track and back to it. On the second loop, similar leg was too far to the right for the alternate control, and hit No 4 from the first loop. Quickly corrected. Then lost about 20 seconds on 13 when I climbed the hill a bit to the right and had to cross over the saddle into the gully.
After the first loop got into a lose group with Aislin, Geoff, Ted and a couple of others. Ted dropped off some where after control 9. I stopped to grab a mouthful of water at 11 and the others got a bit of a break. Was about 20 to 30 m behind heading to 13, when they got out of sight. Kept plugging away after that. Was feeling the heat by the end. The results show the advantage of even a lose group.

Friday Feb 15, 2013 #

running 48:50 [3] 10.5 km (4:39 / km)
shoes: saucony hurricane 14

Warm and humid evening. Solid run

Thursday Feb 14, 2013 #

running 52:50 [3] 10.5 km (5:02 / km)
ahr:135 max:146 shoes: saucony hurricane 14

Easy run in the dark. Coolish but humid.

Wednesday Feb 13, 2013 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: saucony guide 5 yellow

Home to the strand for exercise class and back afterwards. Arms and shoulders were feeling the efforts on the way home.

Exercise session 50:00 [3]

Solid work out, particularly for arms and shoulders. By the end they were getting very tired.

Tuesday Feb 12, 2013 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: saucony hurricane 14

Home to class and back. This was a make up for the one missed last Wednesday

Exercise session 42:00 [3]

Make up class. Tough session and was feling tired at the end.

Monday Feb 11, 2013 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: saucony guide 5 yellow

To exercise class and back. Uneven split, 4.5k there, 2.5k home.

Exercise session 55:00 [3]

Solid session, which included some skipping which I haven't done for manymany many years. Arms and shoulders are feeling the effects.

Sunday Feb 10, 2013 #

running 1:14:00 [3] 15.0 km (4:56 / km) +150m 4:42 / km
shoes: saucony hurricane 14

Champion road and Challis Street to Newport lakes. Multiple laps of the lake area and then home via Newport.
Easter is starting to occupy an increasing amount of time. Trying to herd the cats is all ways an intersting and time consuming business.

Friday Feb 8, 2013 #

running 52:30 [3] 11.0 km (4:46 / km)
shoes: saucony guide 5 yellow

Didn't get out until late, so it was a bit cooler, but also a bit humid

Thursday Feb 7, 2013 #

running 47:10 [3] 10.1 km (4:40 / km)
shoes: saucony hurricane 14

Cooler evening, with a nice breeze, really nice

Wednesday Feb 6, 2013 #

running 50:00 [3] 10.5 km (4:46 / km)
shoes: saucony guide 5 yellow

Had planned to go to exercise class but it was cancelled due to the heat so headed out for a run instead.mnot as hot as I had been expecting, so was a reasonable run.

Tuesday Feb 5, 2013 #

running 50:30 [3] 10.5 km (4:49 / km)
shoes: saucony hurricane 14

Early run. Comfortable and relaxed.

Monday Feb 4, 2013 #

running 33:50 [3] 7.0 km (4:50 / km)
shoes: saucony guide 5 yellow

Home to exercise class and then back again afterwards. Took a longer route there, and more direct route home.

Exercise session 55:00 [3]

Solid session. At one stage doing high knee lifts wacked the muscle on the inside just above the right knee with the left elbow, quite sore.

Sunday Feb 3, 2013 #

running 1:13:20 [3] 15.0 km (4:53 / km) +50m 4:49 / km
ahr:141 shoes: saucony hurricane 14

Wound Through streets of Willaimstown and Newport to Newport lakes. A couple of laps of the circuit and then home along Champion rd. really nice cool morning. The ground was still wet from the overnight rain, that cleared the air.

Friday Feb 1, 2013 #

running 47:50 [3] 10.5 km (4:33 / km)
ahr:153 shoes: saucony guide 5 yellow

Lunch time run around the beach to ife saving club and back. Legs felt OK, but core was feeling the efforts from earlier in the week.

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