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Training Log Archive: phatmax

In the 30 days ending Sep 30, 2007:

activity # timemileskm+m
  running25 21:27:30 170.44(7:33) 274.3(4:42) 1420
  walk1 2:00:00 6.21(19:19) 10.0(12:00)
  Dancing1 2:00:00
  Total25 25:27:30 176.66 284.3 1420

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Sunday Sep 30, 2007 #

running 1:11:10 [3] 15.1 km (4:43 / km)
shoes: asics kyano 13 (red)

Morning run along the river. It was reasonably protected in the early part, but got windy between Heaths Rd and the weir. Overcast as well and a couple of times I thought it was going to rain.

Part of the river reserve is a lead free area for dogs, and while most owners are responsible there are some who consider this gives them the right to let their dogs run free and menace other users of teh area. I have been bailed up a couple of times by dogs running free and the owners not keeping them under control. Normally the owner then abuses me for exciting the dog. This morning I had to rescue a jack russell from three larger dogs that were chasing it. Meanwhile the two owners were engaged in a verbal slanging match about their mental capacities, or atleast that's what it sounded like after deleting all the expletives.

Friday Sep 28, 2007 #

running 45:50 [3] 9.7 km (4:44 / km)
shoes: asics kyano 13 (red)

Return of the lazy Friday run. Gentle way to end the week. It was really light when I headed out this morning. So much so that I started thinking I had set the alarm wrongly and it was much later. However, that wasn't the case. Great to have good light to run in for a while. Have to enjoy it until daylight saving starts.

Thursday Sep 27, 2007 #

running 52:10 [3] 11.2 km (4:39 / km) +100m 4:28 / km
shoes: asics kyano 13 (blue)

Early run along the beach at Safety Bay and through the sand dunes. This is a great track which has planty of undulations as it winds its way through the dunes.

Wednesday Sep 26, 2007 #

running 46:10 [3] 9.6 km (4:49 / km)
shoes: asics kyano 13 (red)

unremarkahle early morning run. warmer this morning, so made conditions more pleasant

Tuesday Sep 25, 2007 #

running warm up/down 28:10 [3] 6.0 km (4:42 / km)
shoes: asics kyano 13 (red)

Cool brisk morning again. Warm up run to the ford and then home again after hill sprints
C • hill sprints 2

running hills 14:30 [5] 2.8 km (5:11 / km) +150m 4:05 / km
shoes: asics kyano 13 (red)

Hill sprints. Set of 12, with 200m break halfway. Didn't get a chance to do any while away. Got through the session feeling OK , although tired for the last couple

Dancing 2:00:00 [1]

double session mainly rumba and tango. a lot of rise and fall on the toes, which gives the calves a good work-out

Monday Sep 24, 2007 #

running 44:20 [3] 9.1 km (4:52 / km)
shoes: asics kyano 13 (red)

A fairly easy ealy morning run. Quite cool when slowed the warm-up

Sunday Sep 23, 2007 #

running 1:15:50 [3] 16.0 km (4:44 / km)
ahr:150 shoes: asics kyano 13 (red)

Late afternoon run. Very windy. Headed out into the wind and for the first 7k, which took 34 minutes. Felt much easier when I turned around. This is the longest run for a while in both distance and time

Friday Sep 21, 2007 #

running 1:00:00 [4] 13.5 km (4:27 / km)
shoes: asics kyano 13 (red)

An almost perfect day for running. Out along the Port Melbourne/Sth Melbourne beach and back. One of those runs where you get into a rhythm and just keep going.

Thursday Sep 20, 2007 #

running 47:30 [3] 10.0 km (4:45 / km)
shoes: asics kyano 13 (red)

Routine morning run of no particular distinction. The only good point is that it is now lighter in the mornings so it is no longer still dark when I finish.

Wednesday Sep 19, 2007 #

running 48:00 [3] 10.1 km (4:45 / km)
shoes: asics kyano 13 (red)

Lunchtiem group run along Lorimer St and Docklands. Strong, gusty wind made for less than ideal running conditions

Tuesday Sep 18, 2007 #

running 1:04:00 [3] 13.6 km (4:42 / km)
shoes: asics kyano 13 (red)

Early morning run. The only time available for the day. Cooler than I have been used to for the past couple of weeks.

Monday Sep 17, 2007 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: asics kyano 13 (red)

Nearly didn't happen, just managed to sneak this one in between finishing late and organising home things.

Saturday Sep 15, 2007 #

running 58:30 [3] 12.5 km (4:41 / km) +50m 4:35 / km
shoes: asics kyano 13 (red)

last day of travel. round the parks of inner london. hyde park, green park and st james park. very pleasant morning run

Friday Sep 14, 2007 #

running 46:00 [3] 10.0 km (4:36 / km)
shoes: asics kyano 13 (red)

starting at the back of buckinghuge palace, tourist site run past westminster, house of parliment, along the thames to st pauls and the mellenium bridge thenn back along the sth side past london eye. great way to see the sights.
C • There is no better way of seeing the sights 1

Thursday Sep 13, 2007 #

running 1:04:30 [3] 14.2 km (4:33 / km) +100m 4:23 / km
shoes: asics kyano 13 (red)

round the streets, canal and gardens in bath. cooler morning, but still really nice running conditions

Wednesday Sep 12, 2007 #

running 39:00 [3] 8.3 km (4:42 / km) +100m 4:26 / km

started sth on the okld train line, but it quickly narrowed to a foot path, and then a vague winding track through the forest. very nice.

Tuesday Sep 11, 2007 #

running 47:30 [3] 10.3 km (4:37 / km) +50m 4:30 / km

pleasant run along the meon river valley in hampshire. the path north follows the old train line. no cars or other signs of human life

Monday Sep 10, 2007 #

running 58:00 [3] 12.0 km (4:50 / km) +400m 4:09 / km
shoes: asics kyano 13 (red)

morning run round bath. up bathwick to uni this is a solid 3k @11% climb. a few other hills as well for good measure

Saturday Sep 8, 2007 #

running 39:00 [3] 8.0 km (4:53 / km) +120m 4:32 / km
shoes: asics kyano 13 (red)

short run around edinburgh

Friday Sep 7, 2007 #

running 1:00:30 [3] 13.0 km (4:39 / km) +250m 4:15 / km
shoes: asics kyano 13 (red)

Round the stressts of central Edinburgh and Holyrood Park. Thought I had forgotten what real hills were like, but this morning solved that one. Did the
touristy thing and ran up the royal mile from Hollyrood house to the castle.

Thursday Sep 6, 2007 #

running 45:00 [3] 9.5 km (4:44 / km) +50m 4:37 / km
shoes: asics kyano 13 (red)

Up for an early run round the canals. Amsterdam is very flat, but there are a very large number of hump-back bridges over the canals, which add up in the end. Still an easier day

Wednesday Sep 5, 2007 #

running 57:00 [3] 12.0 km (4:45 / km)
shoes: asics kyano 13 (red)

morning run following same route as yesterday, but with 2 laps of vondel park. streets are very quiet at 6am

Tuesday Sep 4, 2007 #

running 45:30 [3] 10.0 km (4:33 / km)
shoes: asics kyano 13 (red)

morning run. much better this morning. streets and footpaths very quiet, only the occasional fellow runner

Monday Sep 3, 2007 #

walk 2:00:00 [1] 10.0 km (12:00 / km)

walking around the streets of amsterdam. long flight made even longer by 3hr delay in honng kong. needed to get the legs moving again

running 30:00 [3] 7.0 km (4:17 / km)
shoes: asics kyano 13 (red)

brisk run in the evening. despite the lack of cars this is not a runner friendly city inthe late afternoon. too many bikes and pedestrians

Saturday Sep 1, 2007 #

running 1:01:20 [3] 12.8 km (4:47 / km) +50m 4:42 / km
shoes: asics kyano 13 (blue)

First Saturday run for quiet a while. Swapped for tomorrow when I won't get the chance.

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