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Training Log Archive: phatmax

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
running	17	11:19:50	84.13		135.4		390
Exercise session	12	5:40:00
walk	2	1:40:00	7.15	(14:00)	11.5	(8:42)
orienteering	3	1:39:30	9.38	(10:36)	15.1	(6:35)	290	21 /	22c	95%
Total	22	20:19:20	100.66		162.0		680	21 /	22c	95%

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Wednesday Feb 28, 2018 #

running warm up/down 11:00 [2]
shoes: Asics DS trainer 21

Warm up jog before act twilight event, then a jog after

orienteering race 33:20 [4] 5.4 km (6:10 / km) +50m 5:54 / km
shoes: Asics DS trainer 21

So near and yet so far. An otherwise good run, spoilt by stuffing up arguably the simplest control on the course. Managed to run around the wrong oval and then to add insult to injury took the long way round to correct! Happy with the Nav in the buildings.

Tuesday Feb 27, 2018 #

running 24:40 [3] 5.0 km (4:56 / km)
shoes: Kayano 24

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

running intervals 7:00 [4] 2.0 km (3:30 / km)
shoes: Kayano 24

Mixed intervals, including some stairs

Exercise session 25:00 [3]

Body weight exercises

Monday Feb 26, 2018 #

running 34:40 [3] 6.7 km (5:10 / km)
shoes: Asics DS trainer 21

Warm up run to The Strand and then warm down run home. A bit slower than usual

Exercise session 35:00 [3]

Solid session with plenty of core and upper body work

Sunday Feb 25, 2018 #

running 1:19:20 [3] 14.6 km (5:26 / km)
shoes: Kayano 24

Easy effort. Took it slow and steady for most of the way, but did the last couple of k quicker. Knee was ok, not 100% but good enough to feel confident about running again.

Friday Feb 23, 2018 #

walk 1:00:00 [2] 7.0 km (8:34 / km)

Brisk walk

Exercise session 20:00 [3]

Short session in the hotel gym

Thursday Feb 22, 2018 #

walk 40:00 [2] 4.5 km (8:53 / km)

Knee is improving, but do not want to risk aggravating it, so no running for a few more days

Exercise session 30:00 [3]

Hotel gym

Wednesday Feb 21, 2018 #

Exercise session 50:00 [3]

Right knee is still sore and swollen, so an exercise session..

Monday Feb 19, 2018 #

Exercise session 45:00 [3]

Right knee was still sore and the resident medico said not to run, so confined myself to exercise session, avoiding lunges and squats. Still managed a solid session.

Sunday Feb 18, 2018 #

orienteering race 49:50 [4] *** 6.7 km (7:26 / km) +240m 6:18 / km
spiked:21/22c shoes: New integrators

Hagaby. Pleased with the run. Started solidly and was up with a spread group through the first loop. Started to move up a bit on the start of the second loop. Saw Max Delhiem on the climb out of 11, then took a different line into 12 and got in front. Took the straight route from 13 to 14, and ran into an unmarked singled strand fence. Cost about 20 seconds. Had been looking at the map and then ahead at the features, so just didn't see the wire. Slow to 15, no mistake, just very careful. Then took a tumble out of 17, and split my right knee. Was just in behind Callum White at that point, but got a better line into 18, and then more direct to 19, so a small break. Held it through 20, then pushed hard down the hill to 21.
Third behind warren and Jensen, so good result.

Saturday Feb 17, 2018 #

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Kayano 22 red

Warmup jog to get the legs moving

orienteering race 16:20 [4] 3.0 km (5:27 / km)
shoes: Kayano 22 red

Sprint race at Castlemaine High School. Good course, and happy with the run. A bit hesitant on a couple, need to be a bit more decisive. Disappointing to see a number of people ignoring the out of bounds. Not sure if they just didn't understand

Thursday Feb 15, 2018 #

running 34:30 [3] 7.0 km (4:56 / km)
shoes: Kayano 24

Home to The Strand and then back home

Exercise session 30:00 [3]

Wednesday Feb 14, 2018 #

running 53:20 [3] 11.0 km (4:51 / km)
shoes: Asics DS trainer 21

Early run. Was going OK until heading round one of the memorials in Anzac Parade I put my foot off the edge into a moat and went down hard. Didn't see the edge in the dark, and there was no raised bit. Left leg was mid thigh deep, so a very wet shoe. Squelched my way around the rest.

Tuesday Feb 13, 2018 #

running 29:10 [3] 6.2 km (4:42 / km)
shoes: Asics DS trainer 21

Was later than I wanted to be, so had to cut a bit short. However a solid run.

Monday Feb 12, 2018 #

running 26:50 [3] 5.5 km (4:53 / km)
shoes: Kayano 24

Warm up run to The Strand

running tempo 8:10 [4] 2.0 km (4:05 / km)
shoes: Kayano 24

2 k time trial. If I had known we were running this I probably would have reduced the warm up. Still a solid hit out

Exercise session 20:00 [3]

Sunday Feb 11, 2018 #

running 1:14:40 [3] 15.1 km (4:57 / km)
shoes: Kayano 22 red

A run in 4 parts. Part 1: Ran from home to the kiosk to meet the Sunday running group, 3 km at about 4:50 pace. Part 2: with group for 4 k, slow at first then settled into about 5:10 pace. Part 3: last of the group turned around, but I wanted to push on a bit further, so solo and picked up the pace, 6 k at about 4:30 or better. Part 4: caught the group on the way back and did the last part with them at about 5:10.

Friday Feb 9, 2018 #

running 19:30 [3] 3.0 km (6:30 / km)
shoes: Asics DS trainer 21

Warm up run plus recovery jog between intervals

running intervals 4:00 [5] 1.2 km (3:20 / km) +60m 2:40 / km
shoes: Asics DS trainer 21

Intervals. 12 x 50m incline; 15 x 40m flat

Exercise session 20:00 [3]

Body weight exercises

Thursday Feb 8, 2018 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Kayano 22 red

Home to The Strand, and then back home

Exercise session 30:00 [3]

Solid session

Wednesday Feb 7, 2018 #

running 51:10 [3] 10.2 km (5:01 / km)
shoes: Kayano 22 red

Took a couple of Km to get going.

Tuesday Feb 6, 2018 #

running 45:20 [3] 9.1 km (4:59 / km)
shoes: Asics DS trainer 21

Did a variation on the incline sprints. Basically ran from home to The Strand, did incline sprints up side streets, jog back down and then run along The Strand to the next street. Did 4 streets to North Rd and then back. This part was the run to The Strand, run along the Strand between incline and the coast back down after each ascent.

running hills 6:00 [5] 1.7 km (3:32 / km) +80m 2:51 / km
shoes: Asics DS trainer 21

The 8 hill ascents

Sunday Feb 4, 2018 #

running 55:20 [3] 11.0 km (5:02 / km) +200m 4:37 / km
shoes: Asics DS trainer 21

A run in the Currumbin Valley. First couple of k were really tough, with all the climb. This is reflected in the k rates, 6:20, 5:25,5:40; then it was down with some undulations and then flat for the remainder. K rates dropped to 430 to 4:40.

Friday Feb 2, 2018 #

Exercise session 20:00 [3]

Legs and upper body

running warm up/down 24:40 [3] 5.0 km (4:56 / km)
shoes: Asics DS trainer 21

To and from Fearon

running intervals 4:20 [4] 1.4 km (3:06 / km)
shoes: Asics DS trainer 21

3x10x20m plus 2x10x 40m. Walk recovery between and 2 minute recovery between sets

Thursday Feb 1, 2018 #

running 43:10 [3] 9.2 km (4:42 / km) +50m 4:34 / km
shoes: Kayano 22 red

This was an enjoyable run, much cooler this morning. Even got in a couple of little climbs.

Exercise session 15:00 [3]

Upper body and core in the hotel gym

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