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Training Log Archive: phatmax

In the 30 days ending Sep 30, 2008:

activity	#	time	miles		km		+m
running	25	17:25:10	139.13	(7:31)	223.9	(4:40)	1210
Dancing	6	5:45:00
orienteering	4	3:42:40	20.94	(10:38)	33.7	(6:36)	450	51 /	59c	86%
Total	26	26:52:50	160.07		257.6		1660	51 /	59c	86%

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Tuesday Sep 30, 2008 #

running 34:20 [3] 7.8 km (4:24 / km)
shoes: kyano 14

A bit time constrained, so had to squeeze this in late afternoon.

Monday Sep 29, 2008 #

running 50:20 [3] 10.7 km (4:42 / km)
shoes: kyano 14

Fairly slow at the start, but got a bit quicker towards the end.

Note

Spent 3 hrs at Epworth yesterday evening, while Glenda saw the orthopedic surgeon. She had her leg plated and pinned at 8:30 last night, and will hopefully be home tomorrow. The injury was interesting enough, that despite it being Sunday night, the surgeon rang a couple of his students and got them in to show them. I suppose if you are going to do something like that you may as well make it diferent and intersting rather than a normal run-of-the-mill break.

Sunday Sep 28, 2008 #

Note

Was meant to be realy day, but due to an unfortunate accident Roch had to substitue.
On the way back to the motel from dinner last night Mrs Max fell over and got her left leg caught under her. Broke the lower tib and fib in 3 places. Spent most of the night at Maryborough hospital while they x-rayed it and then put on a tempoary cast. Managed to chnage the flights home and going straight to Epworth for pinning.
Not impressed by the holiday at all.

Saturday Sep 27, 2008 #

orienteering race 1:01:20 [4] *** 9.1 km (6:44 / km) +250m 5:56 / km
spiked:13/14c shoes: sarva ms

Much better day, but not perfect. Probably lost 3 minutes, 2 were my mistake, and the other was due to a mapping error.
Clean through the first 5 and then took a fall close to 6 which split the heel of my hand, and bruised my knee. Hobbled for a bit out of 6. Clean to 7 and then lost my 2 minutes at 8 when I throught the minor watercourse was the major one. 9 was good and then on the way to 10 came accross an unmapped watercourse, which cost me a time as I was going to head in the wrong direction. The two watercourses on the map showed I needed to go left to the control. Fortunately I looked up and to right and spotted the gully to the right. Not the only person to have the problem. Then clean through the rest.
Was running pretty well, so reasonably satisfied.

running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Warmup before and warmdown after race

Thursday Sep 25, 2008 #

running 37:50 [3] 8.0 km (4:44 / km) +100m 4:27 / km
shoes: kyano 13 - red

unremarkable run. rest day tomorrow. the legs are ok, still not sure about the brain. the splits from the weekend showed the speed was there and I should be able to do much better. Only let down by the odd stupid control. had worked hard in the last couple of years to try and eliminate large 5+ min mistakes. frustrating for it to happen again. more concentration needed for the weekend.

Wednesday Sep 24, 2008 #

running 51:50 [3] 11.0 km (4:43 / km) +250m 4:14 / km
shoes: kyano 13 - red

run around wynnum and wynnum north. some more hills today including a couple of 1k plus climbs. a more humid morning. it is a very mixed area, with some very expensive house near the water, and some real bogun areas elsewhere. the min street shopping centre has 5 estate agents, 4 2 dollar type shops, and 11 op shops. about sums up the demographic

Tuesday Sep 23, 2008 #

running 46:40 [3] 10.0 km (4:40 / km) +200m 4:15 / km
shoes: kyano 13 - red

run around the hills at wynnhum and manly. went up to the water tower and back via a circuitas route. felt pretty good

Monday Sep 22, 2008 #

running 38:00 [3] 8.1 km (4:41 / km)
shoes: kyano 13 - red

reasonably gentle run along morton bay trail

Sunday Sep 21, 2008 #

running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: sarva ms

warm up to the start

orienteering race 1:13:00 [4] *** 9.4 km (7:46 / km)
spiked:11/13c shoes: sarva ms

botched the first control. long leg, caught the starter before me on the way. got to where I thought it was, but then realised it was in the 2nd creek. headed over but didn't go far enough and could n't see the creek. went back and then headed up the crrek (literally) up and down a few times and back towhere i had first hit the creek. finally convinced myself it was the next creek over and tried again. this time went further and found the creek and the creek and the control. from then on it was good, except for overshooting 10 and having to come back. the runner i caught did 1 in 11 mins, comp,red to my 21. lost 12 mins. add the couple of mins at 10 and the 73 should ha ve been 58. frustrating !

Saturday Sep 20, 2008 #

Event: 2008 Australian Championships

running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: sarva ms

probably the best bit of the day

orienteering race 40:00 [4] *** 6.0 km (6:40 / km)
spiked:10/13c shoes: sarva ms

a day to forget. left the children in brisbane at 8.00 got togympie and thwycalled to day they had been in an accident and were ok but going to hospital to be checked. kept going to o bit probably shouldnt have bothered
worst run for a long long time. first 2 controls were good but then too high on 3 and lost 5 minutes. caught back up to grant mc, who started 2 mins behind, by 4. good thru 5 and 6. then went too wide to 7 and spiked 8 first. back to 7, passed gtant going the other way going back to 7. spiked a 2nd time 9 was good, but then started heading for 11. 2nd longest leg on the course. 3/4 of the way there realised, swoore very loudly and back to 10 spiked them all from there, but too late. dropped about 12 mins , a very forgetable run.
footnote kids ok, just a bit shaken and shocked. so atleast some good news

Thursday Sep 18, 2008 #

running 28:10 [3] 6.2 km (4:33 / km) +30m 4:26 / km
shoes: kyano 14

Short run today

Wednesday Sep 17, 2008 #

running 45:20 [3] 10.0 km (4:32 / km) +50m 4:25 / km
shoes: kyano 14

A really frustrating day at work. A combination from learned helplessness and people just being difficult. Had originally planned on a leisurely lunchtime run, but it never happened. Frustration got teh better of me by 4:30 and I went home to go for a run.
Faster than I had originally intended, but it felt comfortable all the same.

Dancing 1:00:00 [1]

Working on latin, which is more energetic, was noticing I had been doing something by the end.

Tuesday Sep 16, 2008 #

running 53:00 [3] 12.0 km (4:25 / km) +70m 4:17 / km
shoes: kyano 14

Good solid run.

Monday Sep 15, 2008 #

running 46:10 [3] 10.0 km (4:37 / km)
shoes: kyano 14

Comfortable lunchtime run. Went round the beach and back, hard work coming back into the wind on Todd Rd, although it had moderated a bit by then.

Dancing 1:00:00 [1]

Sunday Sep 14, 2008 #

running 1:20:00 [3] 16.7 km (4:47 / km)
shoes: kyano 14

Was not optimistic this was going to be a pleasant morning run as the wind was still up and the clouds looked very threatening. However it turned out much better than I thought. Some careful route choice minimised the impact of the wind, and the threatened deluge didn't eventuate.

Friday Sep 12, 2008 #

running 53:40 [3] 11.0 km (4:53 / km)
shoes: kyano 14

Comfort zone run.

Thursday Sep 11, 2008 #

running warm up/down 18:10 [3] 3.6 km (5:03 / km)
shoes: kyano 14

First early morning run for a while. A bit slow to get started.

running hills 7:30 [4] 2.0 km (3:45 / km) +150m 2:44 / km
shoes: kyano 14

10 x 200m hills at Peel St.

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: kyano 14

10 x 200m down hill recovery between hill intervals

running warm up/down 16:20 [3] 3.6 km (4:32 / km)
shoes: kyano 14

Retrun jouney was much quicker.

Wednesday Sep 10, 2008 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: kyano 14

Out around the beach and back. Great day for it. Reasonably easy on the way out, with the return being a minute faster.

Tuesday Sep 9, 2008 #

running warm up/down 17:40 [3] 3.8 km (4:39 / km)
shoes: kyano 14

First 2 km and last 1.8 km of the run, at a slower pace as a warm up and then warm down.

running tempo 34:00 [4] 8.0 km (4:15 / km) +70m 4:04 / km
shoes: kyano 14

Tempo run

Monday Sep 8, 2008 #

running 38:20 [3] 8.2 km (4:40 / km) +30m 4:35 / km
shoes: kyano 14

Pushed for time tonight. Got home late and had to go out early.

Dancing 1:00:00 [2]

Having passed theballroom exam started lessons on latin. Cha Cha and jive, so got the heart rate up.

Sunday Sep 7, 2008 #

running warm up/down 20:00 [3] 3.5 km (5:43 / km) +60m 5:16 / km
shoes: sarva ms

Warmup run before Woodland Park event and then a warm down afterwards

orienteering race 48:20 [4] *** 9.2 km (5:15 / km) +200m 4:44 / km
spiked:17/19c shoes: sarva ms

Woodland Park event. Course length was 7.9, but the garmin registered 9.2.
This is a good area so close to Melbourne, although the map could do with a re-work. No problems with the first 9, then got too high round the hill on the way to 10. When I realised it was straight down the hill to the control. 11 was OK and then had trouble with 12. Followed the fence round and got to the right spot but was unable to recognise and locate the control. Some contribution from both the map, which could do with a review;and also not sure the control was where it was marked on the map. Went back in from the fence corner, and came to the large rock in the circle, but still had to go further left to the control. Lost a couple of minutes. After that no further problems.
Was running reasonably well, and happy with that.

Saturday Sep 6, 2008 #

Dancing 30:00 [2]

Exam night, also the end of a busy day.
Had an open house farewell for Clare with about 50 people over the afternoon. Got to the danicing exam in time to change shoes and have a practice run through the routines. After the exam routines could relax with a couple of social dances. Then home to clean up. Good news was got an HC for the exam.

Friday Sep 5, 2008 #

running 49:00 [3] 10.2 km (4:48 / km)
shoes: kyano 14

Pretty much just loafing along with a small group.

Thursday Sep 4, 2008 #

running 1:00:00 [3] 13.0 km (4:37 / km) +50m 4:32 / km
ahr:144 max:163 shoes: kyano 14

Cruising, max heart rate was when I was crossing the road and the lights changed; a short, sharp sprint was called for.

Wednesday Sep 3, 2008 #

running warm up/down 29:40 [3] 6.6 km (4:30 / km)
shoes: kyano 14

Warm up to Westgate Park, and then a warmdown run back to work. Return trip was 1 minutes faster than outward leg.

running hills 6:50 [5] 2.0 km (3:25 / km) +100m 2:44 / km
shoes: kyano 14

10 x 200m hills. Left bum muscle started to feel tight after the last one, but seemed OK after a stretch and shower after the warmdown.

running 10:40 [2] 2.0 km (5:20 / km)
shoes: kyano 14

10 x 200m recovery between sprints

Dancing 1:15:00 [1]

No problem with the bum muscle. Practice for Saturday's exam, running through routines. It sometimes feels like a never ending process, as you correct the most important fault and get it right, the next most obvious one then becomes the most important and needs to be ironed out. Need to do it sequentially as the mind couldn't cope with them all in parrallel.

Tuesday Sep 2, 2008 #

running 40:30 [3] 9.0 km (4:30 / km) +50m 4:23 / km
shoes: kyano 14

A bit shorter today due to time constraints

Monday Sep 1, 2008 #

running 47:50 [3] 10.4 km (4:36 / km)
shoes: kyano 14

Lunchtime run round the beach. Hardest part was the 2 km backinto the wind alonf Todd Rd from the beach.

Dancing 1:00:00 [2]

Solid hour of practice.

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