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Training Log Archive: phatmax

In the 30 days ending Jun 30, 2008:

activity	#	time	miles		km		+m
running	25	20:57:45	168.21	(7:29)	270.7	(4:39)	1130
Dancing	5	5:20:00
pseud-o	1	2:00:00	15.66	(7:40)	25.2	(4:46)	250
orienteering	1	1:10:30	5.84	(12:04)	9.4	(7:30)	250	10 /	13c	76%
Total	26	29:28:15	189.7		305.3		1630	10 /	13c	76%

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Monday Jun 30, 2008 #

running 40:00 [3] 8.5 km (4:42 / km)
shoes: kyano 13 - red

Reasonably gentle run at lunchtime. The only real problem was the wind. Coming back along Todd Rd into the wind was hard work.

Dancing 1:05:00 [1]

A lot of technique practice tring to get the toe and heel bits right. Going up and down on the toes stretched the calves out a bit.

Sunday Jun 29, 2008 #

pseud-o long 2:00:00 [3] 25.2 km (4:46 / km) +250m 4:32 / km
shoes: kyano 13 - red

Maribyrnong 3 hr street O. 2 hrs running time and 25k, which makes this the longest for quite a while. Entered the 2 hr event and managed to collect all 30 controls, but incurred a couple of minutes in penalties due to the slightly late start. It was pretty straight forward. Setter had one control marked in the wrong spot which cost 20 seconds or so. There was another control where a second thicket hadn't been drawn clearly on the map, so that it looked like the surrounding cricket pitches on the map. The map had you running to what seemed like the first thicket, but in reality it was the second. Wasted some seconds looking on the wrong thicket. Felt tired at the end, but was pleased with how this went.

Friday Jun 27, 2008 #

running 56:40 [3] 11.2 km (5:04 / km) +30m 5:00 / km
shoes: kyano 13 - red

Early morning pre-work destressing run. An attempt to attain a higher zen like state of calm before heading into work for the day.

C • de stressing run 2

Thursday Jun 26, 2008 #

running 48:00 [3] 10.3 km (4:40 / km) +50m 4:33 / km

One of tose really frustrating days at work, that had a couple of highs and several really low lows. Pulled the pin at 5 before I threw something at the computer screen and went home for a run. There is something soothing and calming about a good run. Helped work off the day's frustatrations. Felt much better at the end

Wednesday Jun 25, 2008 #

running 1:00:40 [3] 12.5 km (4:51 / km) +50m 4:45 / km
shoes: kyano 13 - red

Nice way to start the day. Along the Esplanade and the Strand. Watched the Spirit coming in to Port melb on the return round the strand.

Tuesday Jun 24, 2008 #

running warm up/down 27:10 [3] 6.0 km (4:32 / km)

The warmup ws OK, but the warmdown was pretty brisk. 3 k each way to Westgate Park and back for some "hills".

running hills 7:00 [5] 2.0 km (3:30 / km) +100m 2:48 / km
shoes: kyano 13 - red

10 x 200m hill sprints. Different location today because I couldn't motivate myself out of bed when the alarm went off at 5:30. Decided to psych myself up for the dentist instead.

running 10:30 [2] 2.0 km (5:15 / km)
shoes: kyano 13 - red

10 x 200m float between sprints.

Monday Jun 23, 2008 #

running 49:10 [3] 10.3 km (4:46 / km)
shoes: kyano 13 - red

Comfort zone lunchtime run. Lorimer St, Westgate park to the beach and return. Took things pretty gently

Dancing 1:00:00 [1]

A relatively easy night treading the boards, but still got round the floor 20 or so times. Spent some time on technical practice as well.

Sunday Jun 22, 2008 #

running 1:12:40 [3] 16.2 km (4:29 / km) +150m 4:17 / km
shoes: kyano 13 - red

A new and different location for today's run. Had to take Max jnr to the Northern Exposure exhibition in Northcote, so took the opportunity to run along the Merri Creek trail. The track runs alongside the Merri creek. I followed from Seperation St to past Coburg lake and back. No big climbs, just lots of undulations.
On the way over was listening to Swans Melbourne and as a Dees supporter I was glad to get out ot the car at 1/4 time. On the return along the crrek went past the female football match and the team in the red and blue were also taking a bit of a hammering. Was surprised when I got back to hear that the Dees had made a major comeback and were less than 3 goals down. Started listening on the way home and they started to get flogged again. Obviously some one told them it had started snowing again.

Friday Jun 20, 2008 #

running intervals 37:15 [5] 8.4 km (4:26 / km)
shoes: kyano 13 - red

Good solid session with 8 x 200m sprints imbedded in the run. Basically it was run 800; sprint 200 etc, with a slow 400 at the end after the final sprint. Tried to keep the pace in the 800s to between 4:30 and 4:40; and did the 200m sprints at between 3 and 3:10 pace. By the end of the last sprint the legs were feeling it.

Thursday Jun 19, 2008 #

running 50:00 [3] 10.5 km (4:46 / km)
shoes: kyano 13 fluro

Early gentle run. Great sight round the Esplanade this morning. The sky and the water were the same colour, so there was no horizon and the boats looked like they were suspended in the air.

Wednesday Jun 18, 2008 #

running 1:01:40 [3] 13.6 km (4:32 / km) +50m 4:27 / km
shoes: kyano 13 - red

Nice lunchtime run. Felt realxed and comfortable the whole way.

Tuesday Jun 17, 2008 #

running warm up/down 35:00 [3] 7.2 km (4:52 / km)
shoes: kyano 13 - red

Warm up to and warm down from Peel St for set of hill sprints. Cursed the alarm when it went off this morning, but forced myself to get up

running hills 14:40 [5] 3.2 km (4:35 / km) +120m 3:52 / km
shoes: kyano 13 - red

Set of 8 x 200m hill sprints with 200m recovery back down. Have been lax in doing these over the past few weeks and I really felt these this morning,

Monday Jun 16, 2008 #

running 49:40 [3] 10.1 km (4:55 / km)
shoes: kyano 13 - red

An early run. Needed to be to avoid the temporal challenges of the day. Gentle by recent standards, and really enjoyed the freshness of thet morning.

Dancing 1:00:00 [1]

Missed last week, and this will be the only session for this week, so mad it count.

Sunday Jun 15, 2008 #

running 49:20 [3] 11.2 km (4:24 / km) +30m 4:21 / km
shoes: kyano 13 - red

Bad time planning meant that I was temporally challenged. Too much to do and not enough time. Unfortunately training time was the sacrifice, meaning I was reduced to less than an hour.

Friday Jun 13, 2008 #

running 45:20 [3] 10.0 km (4:32 / km) +30m 4:28 / km
shoes: kyano 13 - red

This turned out to be faster than I thought or intended. Didn't feel that fast. Basically a steady run with some fartlek type intervals. Probably a bit faster because I was trying to ensure the slower sections between the quicker bits were not too slow.

Thursday Jun 12, 2008 #

running 1:00:50 [3] 13.0 km (4:41 / km) +50m 4:35 / km
shoes: kyano 13 - red

Reasonably gentle, except for the wind. Had to work hard on the return along Todd rd into teh wind.

Wednesday Jun 11, 2008 #

running tempo 45:00 [4] 10.5 km (4:17 / km) +100m 4:05 / km
shoes: kyano 13 - red

A solid tempo run with surges. 1 full lap of the tan, plus two 7/8th laps; but sturctured so that the ascent from nadir to summit was completed 3 times.
After a brief warmup along the flat launched into the tempo run holding about 90% race pace and surging to 10km race pace periodicaly. Finished with a brief warm down along the flat again.

Tuesday Jun 10, 2008 #

running 49:00 [3] 10.4 km (4:43 / km) +30m 4:39 / km
shoes: kyano 13 - red

Cruisey comfort zone run to docklands and back

Monday Jun 9, 2008 #

running 47:00 [3] 10.0 km (4:42 / km) +50m 4:35 / km
shoes: kyano 13 - red

Legs took a while to get going this morning. Went out through Jawbone reserve, and the run back was much better, after the initial stiffness wore off.

Sunday Jun 8, 2008 #

running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: sarva ms

Warmup before o-race and tehn warm down afterwards

orienteering race 1:10:30 [4] **** 9.4 km (7:30 / km) +250m 6:37 / km
spiked:10/13c shoes: sarva ms

Wainter classic at Kooyora. A mixed run. Promising start when I could read the map clearly with the new contact prescription, but then it went south from there, with 3 misses in the first 4 controls. Good route choice to 1, down the gully round the track small track and then attacked from a large bare rock. Passed above te control and had to come had to come back, costing about 3 minutes. Ran hard to 2 but again missed when I was in the circle, another 2 minutes. 3 was good. 4 was a long leg which I ran well and came off a large rock heading for the control. Found a nearby control and made a parallel error in locating it on the map. When I headed from where I thought it was the rocks made no sense. Went back to the control and then realised my mistake. 4 minutes. rest of the course went well with no more mistakes. Not as fast as I would have liked from 8 to 9 but error free.
Positives were being able to read the map a lot better, and the last 9 controls. Negatives were losing 8 minutes with 3 errors in the first 4 controls. Could have been much mmuch better, but it could also have been a lot worse

Saturday Jun 7, 2008 #

Event: Winter Classic, Kooyoora/Mt Korong

Friday Jun 6, 2008 #

running 55:00 [3] 11.2 km (4:55 / km) +20m 4:52 / km
shoes: kyano 13 - red

Gentle early morning cruise around the streets

Thursday Jun 5, 2008 #

running warm up/down 35:00 [3] 7.2 km (4:52 / km)
shoes: kyano 13 - red

Home to Peel St and return. Felt a bit flat and tight this morning

running hills 12:00 [4] 2.5 km (4:48 / km) +120m 3:52 / km
shoes: kyano 13 - red

Set of 6 hills. Struggled a bit with these, didn't feel like I had the usual zip.

Wednesday Jun 4, 2008 #

running 1:04:00 [3] 14.0 km (4:34 / km) +50m 4:29 / km
shoes: kyano 13 - red

Felt like I was pretty much cruising today. Went out at lunchtime through Wetsgate Park and round the beach. Very eerie with the water dead flat, and the fog. Back via the streets of Sth Melbourne , Inglis St and Lorimer St.

Tuesday Jun 3, 2008 #

running 47:30 [3] 10.6 km (4:29 / km)
shoes: kyano 13 - red

The first and last 200m was a genlte warm up and warmdown out to the agte and back. The rest was even paced and quicker than I thought.

Dancing 1:10:00 [1]

2nd night for the week. Slow progress

Monday Jun 2, 2008 #

running 52:30 [3] 11.6 km (4:32 / km) +50m 4:26 / km
shoes: kyano 13 - red

Lunchtime run. Small group that quickly splintered as one individual was on a mission for a 6k PB. He shot off the front, while the rest of us continues at a more usstainable pace. Rest of the group turned at 3k so I was on my own for most of the run. Good steady pace.

Dancing 1:05:00 [1]

Sunday Jun 1, 2008 #

running 1:02:10 [3] 14.0 km (4:26 / km) +50m 4:22 / km
shoes: kyano 13 - red

Squeezed a run in between other engagements and headed out at 11:30. Had to be back and showered by 1 in order pickup Max jnr. Went out through jawbone reserve, round the old racecourse and then altona oat ramp. It was still foggy and visibility was limited.
Run also provided some eye training. Went to the optomitrist last week and got a new contact prescription. He upped it from 1.5 to 2.5! I use one in the left eye, which gives me reading vision for the map, and the right eye is for distance. The higher strength means distance vision in the left eye is very fuzzy and some eye training was called for. Amazing how much better I could read the map with the new contact. By the end of the run the switch between distance and reading was good, and the change over between the eyes seemless. Hopefully being able to read the map more clearly will help.

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