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Training Log Archive: phatmax

In the 29 days ending Feb 29, 2008:

activity	#	time	miles		km		+m
running	24	20:53:55	161.49	(7:46)	259.9	(4:49)	440
Dancing	4	4:45:00
orienteering	1	1:00:00	2.49	(24:08)	4.0	(15:00)	250
pseud-o	1	39:30	5.72	(6:55)	9.2	(4:18)		15 /	17c	88%
Total	25	27:18:25	169.7		273.1		690	15 /	17c	88%

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Friday Feb 29, 2008 #

running 50:20 [3] 10.1 km (4:59 / km)
shoes: kyano 13 fluro

Pretty relaxed Friday run. The wind had moderated to being just very strong.

Thursday Feb 28, 2008 #

running 57:40 [3] 12.5 km (4:37 / km) +50m 4:31 / km
shoes: kyano 13 fluro

Out along the coastal trail to the old racecouse and then back, with an extension via Osborne St and the Gardens. Very windy. Pushing into teh wind was tough and the side wind also made things more dificult.
Although it looks flat there are quite a few small undulations in the path, so you get some climb.

Wednesday Feb 27, 2008 #

running warm up/down 34:30 [3] 7.2 km (4:48 / km) +30m 4:42 / km
shoes: kyano 13 fluro

Warm up and warm down for a set of hills.
Normally the warm up to teh hills is a minute or so slower than the warm down afterwards, despite the distance being the same. This is usually because after the hills the legs have got used to a faster pace, and so the trip back is quicker. Also it takes a while for teh legs to get going.
Managed to get the two splits even this morning. When I turned from Ferguson ST to The Strand picked up a small group of younger runners, going at the same speed. After exchanging greetings noticed that the pace was slowly inching up. Not sure if they were anti-social and didn't want me crashing their group; or they were testing out the old man. Whatever it was a bit quicker than I would usually do the warm up but still comfortable By the time we got to Peel St the pace had gone from 4:50-5 min ks down to sub 4:30. Happened that they were also turning up the Peel St hill. So when I turned the corner and hit the sprint button I think they were less than impressed. Probably thought the old bugger was showing off, but the gap at the top of the hill was impressive.
My work for the day was done.

running hills 14:10 [4] 2.9 km (4:53 / km) +120m 4:03 / km
shoes: kyano 13 fluro

Set of 8 hill sprints up Peel St. Usual thing of "sprint" up and jog down. It is about a 180m up with 15m climb, so not paticularly steep. Up the hill at 3min/km pace. Down is 5+. pace

Dancing 1:15:00 [1]

Lots of practicing rise and fall. Like doing shallow knee bends for 75 minutes

Tuesday Feb 26, 2008 #

running 50:40 [3] 10.1 km (5:01 / km)
shoes: kyano 13 fluro

Struggled to get enthuised this morning, and felt a bit flat, so took things easy and coasted. Along the esplanade and past timeball tower to ferguson st and back.

Monday Feb 25, 2008 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: kyano 13 fluro

Round the beach to Station Pier and then back via westgate park.
The first 3.5 were done at 4:55 pace in a small group. Paced picked up after they turned back.

Sunday Feb 24, 2008 #

running 1:14:50 [3] 16.0 km (4:41 / km)
shoes: kyano 13 fluro

Headed out in the late afternoon. Round the coastal track to Altona and back. Had to work hard into the wind. Saw a number of kite surfers who were obviously enjoying the windy conditions.
Good solid run. On longer Sunday runs I used to aim for 5min per km plus 1km extra to set the pace (so for a 80 min run the aim is 17 km and 21km should be 100min.) This is the first run in a while where I have managed that.

Friday Feb 22, 2008 #

running warm up/down 36:10 [3] 7.2 km (5:01 / km)
shoes: kyano 13 fluro

Down Ferguson St and along the Strand as a warm up in anticipation of some interval type work, and then home again afterwards

running hills 10:00 [4] 2.2 km (4:33 / km) +90m 3:46 / km
shoes: kyano 13 fluro

Hill sprints, although I use the term loosely, but certainly sounds better than moderatley paced inclines. It is hard to find any genuine hills around the SW suburbs.
Although the hill is not as steep it is longer than the previous ones I had been doing. Turned out to be a solid set of 6.

Thursday Feb 21, 2008 #

running 47:40 [3] 10.5 km (4:32 / km)
shoes: kyano 13 fluro

Evening run around the beach and along The Strand. Solid effort. Saw the Queen....... tied up at Station Peir. Very large.

Wednesday Feb 20, 2008 #

running 49:00 [3] 9.9 km (4:57 / km)
shoes: kyano 13 fluro

More like a Friday run than a wednesday. Suppoose this means I will to amke up for it on Friday.
Out along the coastal trail to the train line and back.

Dancing 1:15:00 [1]

Change of night.

Tuesday Feb 19, 2008 #

running warm up/down 6:30 [2] 1.3 km (5:00 / km)
shoes: kyano 13 fluro

Token warm up before pseud-o and then about a 1k warm down after.
Hot evening and during the warm-up thought it was going to be a tough evening.

pseud-o race 39:30 [4] * 9.2 km (4:18 / km)
spiked:15/17c shoes: kyano 13 fluro

Adopted the oxoman approved naming for this activity. Reasonably happy with the effort. Very warm evening. Started slowly, but then got into it. Harder than normal with 17 out of 20 making the route decisions more important. Fiddled 2 controls, one when I read the wrong clue and so was looking for a pole instead of a seat; and the other when I miss-read which side of the corner it was on.

Monday Feb 18, 2008 #

running 51:15 [3] 10.7 km (4:47 / km)
shoes: kyano 13 fluro

Early run. Dark when I started, but becoming light by the end. Got to see the sun start to come up over the bay.

Sunday Feb 17, 2008 #

running 1:18:20 [3] 15.0 km (5:13 / km)
shoes: kyano 13 fluro

Early run. Felt flat to start with, mainly due to only getting about 6 hrs sleep last night. Parental taxi service can play havoc with the sleep patterns.
Went round the beach and then along the Strand and the Yarra path all the way to the Westgate. Back along Hudson Rd and Melbourne Rd. Picked up after about 30 minutes and was feeling quite good by the end.

Saturday Feb 16, 2008 #

orienteering 1:00:00 [1] **** 4.0 km (15:00 / km) +250m 11:26 / km
shoes: falcon MS o shoes

Control checking at Mt Beckworth in preparation for the March NOL event. Very hot. Spent longer in the bush, but the extra time was spent debating the mappers interpretation of the complex rock at several potential control locations. Shortish distance, as only needed to check a realtively few controls, but there was hardly a breath of wind up on the mountain which made it feel very hot,so basically wlaked the area concentrating on map reading.

Friday Feb 15, 2008 #

running 48:20 [3] 10.0 km (4:50 / km)
shoes: kyano 13 fluro

Almost a genuine lazy Friday, just deviated at the end.
Had intended to do some "hill" sprints early morning, but forgot to turn the alarm on and slept in. Lunchtime run which started at avry gentle pace. Went through 8k @ 5min/km, but then the pace cranked up over the last 2k. Steadily accelerated betwen 8k and 9 until running sub 4 pace and held that for the best part of 750m, then a gentle warm down. Total time for the last 2k was only 8:20 including the 250m jog at the end.

Thursday Feb 14, 2008 #

running 48:50 [3] 10.1 km (4:50 / km) +50m 4:43 / km
shoes: kyano 13 fluro

A bit tired in the legs this morning. I think the activities of the week are taking their toll.
Identified a possible hill sprint replacement which I think I will try tomorrow.

Wednesday Feb 13, 2008 #

running 52:40 [3] 11.3 km (4:40 / km) +50m 4:34 / km
shoes: kyano 13 fluro

Lunchtime run to docklands, with a detour on the return round Spencer St. This ws to allow two "rises" to be incorporated into the run.

Tuesday Feb 12, 2008 #

running 51:40 [3] 10.4 km (4:58 / km)
shoes: kyano 13 fluro

Relaxed early morning run. Dark this morning compared to last week. Took things relatively easy around the beach and Nelson Place to Ferguson St and return.

Dancing 1:00:00 [1]

Spent the evening on technique and revising some steps learnt ages ago which had since passed out of the memory banks.

Monday Feb 11, 2008 #

running 50:10 [3] 10.3 km (4:52 / km)
shoes: kyano 13 fluro

Gentle lunchtime run round the beach and back. The first 5 took 25:10, so the trip back was a bit faster.

Sunday Feb 10, 2008 #

running 1:21:40 [3] 16.0 km (5:06 / km)
shoes: kyano 13 fluro

Sunday morning run. Along the coastal trail to Cherry lake, a lap of the lake and return, with an extension to Willie beach at the end to boost the distance. I haven't been to cherry Lake for 20+ years. It has certainly changed in that time. The narrow dirt track around the back of teh lake has been replaced with a made path, and observation points for the birds etc.

C • Cherry Lake 2

Friday Feb 8, 2008 #

running 51:40 [3] 11.5 km (4:30 / km)
shoes: kyano 13 fluro

First lunchtime run for a couple of weeks. Went along the beach to Kerford Rd and then back via Ingles St and Lorimer St. Felt good and this was reflected in the pace.

C • Max 2

Thursday Feb 7, 2008 #

running 49:20 [3] 10.1 km (4:53 / km)
shoes: kyano 13 fluro

Quiet dark this morning. Have felt a bit tired the last couple of mornings, but this morning felt quiet comfortable which is not surprising given the slowness.

Wednesday Feb 6, 2008 #

running 53:00 [3] 11.0 km (4:49 / km) +50m 4:43 / km
shoes: kyano 13 fluro

Felt a bit tired in the legs this morning, so didn't push just cruised.

Dancing 1:15:00 [1]

Mostly technique practice, with some revision of steps for tango.

Tuesday Feb 5, 2008 #

running 47:00 [3] 9.8 km (4:48 / km)
shoes: kyano 13 fluro

Follwed the coastal trail through Jawbone reserve and round behind the tank farm to the Altona train line and back. Still learning and exploring new running routes. There are a lot more people out and about than I used to see in Werribee.

Monday Feb 4, 2008 #

running 1:02:40 [3] 13.4 km (4:41 / km)
shoes: kyano 13 fluro

early run along the esplanade round the football oval then along the strand to Newport park and back.

Sunday Feb 3, 2008 #

Note
(rest day)

Thought about an early run, but had another full day of manual labour ahead, so decided a rest day was OK. Very productive weekend. Made 3 wardrobe units, a wall rack in the garage for the gardening tools, and hung all the paintings, plus rearranged most of the stuff in the garage so we can now get the cars in.

Friday Feb 1, 2008 #

running 49:20 [3] 10.4 km (4:45 / km)
shoes: kyano 13 fluro

Early run.

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