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Training Log Archive: phatmax

In the 30 days ending Nov 30, 2007:

activity

time

miles

running

22:13:44

175.26

(7:37)

282.05

(4:44)

500

54 /

54c

100%

Dancing

2:30:00

Total

24:43:44

175.26

282.05

500

54 /

54c

100%

2:17

0:00

» now

Friday Nov 30, 2007 #

running 49:29 [3] 10.1 km (4:54 / km)
shoes: asics kyano 13 (red)

Early morning run. Back was a bit stiff at the start but freed up after a few hundred meters. Feeling a bit flat this morning. Didn't have a particularly good sleep last night so also a bit tired this morning.

Thursday Nov 29, 2007 #

running warm up/down 13:20 [3] 2.8 km (4:46 / km)
shoes: asics kyano 13 (red)

From home to street O. Warmer than I had at first thought, and by the time I was half way started to reconsider my plan to run to the event and home again.

running race (Street O) 36:00 [3] * 8.25 km (4:22 / km)
spiked:18/18c shoes: asics kyano 13 (red)

Wyndham 6 event, held in part of Werribee known as Birdsville because all the streets are named after birds. The area also has a certain reputation and seeing numerous police cars out and about in the 1.5 x.15 km square of teh map did nothing to dispell that.
God event and a good course that made you think about the route choices.

running warm up/down 14:10 [2] 2.85 km (4:58 / km)
shoes: asics kyano 13 (red)

Warm down run home again. Took things a bit easier

Wednesday Nov 28, 2007 #

running 53:10 [3] 11.0 km (4:50 / km)
shoes: asics kyano 13 (red)

Early run ahead of a busy day. Very overcast, warm and humid this morning. Saw quite a few people out this morning walking.

Tuesday Nov 27, 2007 #

running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: asics kyano 13 (red)

Warm up to the ford and warm down home again

running hills 9:20 [4] 2.0 km (4:40 / km) +100m 3:44 / km
shoes: asics kyano 13 (red)

Set of 8 hill srints at the ford. It is a while since the last hill sprint session, so I limited myself to 8.

Monday Nov 26, 2007 #

running 50:00 [3] 10.0 km (5:00 / km) +50m 4:53 / km
shoes: asics kyano 13 (red)

Relaxed lunchtime run. Went along Lorimer St and over the river then accross the railyards at Collins St and up Spencer to Latrobe and back over the railyards and back to work. Stayed with the group instead of heading off ahead, so no real effort involved, and it shows with the time.

Dancing 1:00:00 [1]

Swap to Monday night for a couple of weeks. Full-on hour of practice.

Sunday Nov 25, 2007 #

running 1:17:30 [3] 15.8 km (4:54 / km)
shoes: asics kyano 13 (red)

Early morning run around the river. Started fairly slowly but picked the pace up as it went along.

Friday Nov 23, 2007 #

running 45:10 [3] 9.1 km (4:58 / km)
shoes: asics kyano 13 (red)

Lunchtime group run. Happy to stick with the fairly gentle pace being set by the group

Thursday Nov 22, 2007 #

running warm up/down 7:20 [2] 1.6 km (4:35 / km)
shoes: asics kyano 13 (red)

Warm down after street O.

running race (Street O) 38:30 [4] * 9.05 km (4:15 / km)
spiked:19/19c shoes: asics kyano 13 (red)

Wyndham Thursday night street O. Solid run and spiked them all, including the missing control. Went to the right spot, which was easy enough to identify by the milling crowd, but no control. It was not a case of being misplaced but stolen. Control had been located on a drainage grate and the padlock was visible in the bottom of the drainage pit.

Wednesday Nov 21, 2007 #

running 47:30 [3] 10.3 km (4:37 / km)
shoes: asics kyano 13 (red)

Lunchtime run to docklands. Was very dubious about getting through this dry, but in the end managed to get back without getting wet. As I was coming back along Lorimer St the top of the Bolte Bridge disappeared into the cloud, which was a really eerie sight. Almost no one out on the wharf at docklands in contrast to the hordes that are out on a sunny day

Tuesday Nov 20, 2007 #

running 47:30 [3] 10.3 km (4:37 / km) +50m 4:30 / km
shoes: asics kyano 13 (red)

Docklands to Fishermens Bend via South melbourne beach. An early run to beat the heat, but it was still very warm. Felt lke I was struggling after about 6k, but then looked at my watch and realised I was averaging just under 4:30's. Slowed it down over the last couple of ks.

Dancing 1:30:00 [1]

Hadn't been for a couple of weeks, due to combination of work and some horse race. Worked constantly for the time.

Monday Nov 19, 2007 #

running 1:02:20 [3] 12.5 km (4:59 / km)
shoes: asics kyano 13 (red)

Early morning run to avoid the expected heat. Felt pertty lethargic for most of this.
Highligt of the morning was seeing a Roller in a most unexpected place. Given the area of Werribee it was leaving from I can only conclude it had been visiting. Hope they counted the hub caps before they left.

Sunday Nov 18, 2007 #

running 39:50 [3] 8.6 km (4:38 / km)
shoes: asics kyano 13 (red)

Didn't get out till late in the day, and felt it. Hot! Pace was fairly good considering the conditions, and that I had spent a good part of the day redecorating.

Saturday Nov 17, 2007 #

running 50:20 [3] 10.6 km (4:45 / km)
shoes: asics kyano 13 (red)

Up relatively early for a Saturday, but a pleasant run all the same. Round through Hoppers.

Thursday Nov 15, 2007 #

running warm up/down 14:45 [3] 3.2 km (4:37 / km)
shoes: asics kyano 13 (red)

From home to street O at Wyndham Park and back again. Not often an event is so close that you can do the warmup and warm down from home and back. Need to take advantage when the opportunity is presented.

running race 39:00 [3] * 8.8 km (4:26 / km) +50m 4:19 / km
spiked:17/17c shoes: asics kyano 13 (red)

Street O at wyndham Park. More a training run than race. Had made my route choice and then after the 4th control had a sudden reconsideration and hestiated. GPS track clearly shows the 50m back and forth hesitation. In the end stuck with the original plan, so the nett effect was to waste time. Good course as there were some interesting possibilities in the control selection and route choice. Crossed the river 6 times, two of those on bridges and the other 4 were at fords which made a change from the normal street run.

Wednesday Nov 14, 2007 #

running 59:40 [3] 12.1 km (4:56 / km) +50m 4:50 / km
shoes: asics kyano 13 (red)

Gentle early morning run. The first time in a while I have been out for a run at 5:30. Very strange eerie light with the low cloud. Good way to start the day, gives you a sense of optimism (atleast until you get into work)

Tuesday Nov 13, 2007 #

running 39:00 [3] 8.5 km (4:35 / km) +50m 4:27 / km
shoes: asics kyano 13 (red)

Reasonably brisk evening run.

Monday Nov 12, 2007 #

running 46:10 [3] 10.0 km (4:37 / km)
shoes: asics kyano 13 (red)

Lunchtime group run along the beach. Really pleasant day, with just a light breeze coming off the water. Reasonable clear as well, so there were good views down the bay. An increase in the number of people aong the beach with the sunny day.
Went out in 24:05 and back in 22:05, so the pace picked up in the 2nd half.

Sunday Nov 11, 2007 #

running 1:14:30 [3] 15.0 km (4:58 / km) +50m 4:53 / km
shoes: asics kyano 13 (red)

Sunday morning run at a leisurely pace. Went up the river to the weir and back. Really nice morning for it.

Saturday Nov 10, 2007 #

running 46:20 [3] 10.3 km (4:30 / km)
shoes: asics kyano 13 (blue)

Very pleasant Saturday afternoon run around Jawbone reserve at Williamstown. Quite warm, but the breeze off the bay was really nice. This turned out to be quicker than I was intending, but very enjoyable.
Went to watch No.1 son play cricket, but they were batting, and he opens the bowling, so thought I could spen the time productively till they declared. Got back to see 10 overs straight, and 2 wickets.

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