Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Nov 30, 2012:

activity

time

miles

running

22:20:40

176.22

(7:36)

283.6

(4:44)

990

15 /

20c

75%

Dancing

2:20:00

Total

24:40:40

176.22

283.6

990

15 /

20c

75%

1:38

0:00

» now

Friday Nov 30, 2012 #

running 46:10 [3] 10.0 km (4:37 / km) +50m 4:30 / km
ahr:149 max:159 shoes: saucony guide 5

Along teh rive to Westgate park, laps of the park and then back along the river. Up and down the short slopes.

Thursday Nov 29, 2012 #

running 34:25 [3] 7.2 km (4:47 / km)
shoes: saucony guide 5 yellow

From home to Peel St for a hill session and the back again afterwards.
Headed out early to avoid the forecast heat and was well rewarded with a gret view of the setting moon at the start of the run, the glassy water on teh bay, rising sun, and several balloons hovering over Melbourne.

running hills 6:15 [5] 1.8 km (3:28 / km) +80m 2:50 / km
shoes: saucony guide 5 yellow

Nine ascents of Peel St. The last couple of hill sessions have stopped at 8 ascents, and was determined to go at least one better this morning. After the halfway point the legs were really feeling it.

running 12:10 [2] 1.8 km (6:46 / km)
shoes: saucony guide 5 yellow

The slow downhill recovery between ascents

Wednesday Nov 28, 2012 #

running 47:30 [3] 10.1 km (4:42 / km)
shoes: saucony guide 5 yellow

fairly relaxed evening run. hotest conditions for a long time. got to the end of the street to find a film crew, cast and props for a period piece. not sure what, but it was 1920s style

Tuesday Nov 27, 2012 #

running 52:00 [3] 11.5 km (4:31 / km)
ahr:147 max:160 shoes: saucony guide 5

Basically the same route as yesterday, but extended to Kerford Road. Was concentrating on trying to run steady pace, so a bit surprised by the speed. Nice temperature, but very humid.

Monday Nov 26, 2012 #

running 47:50 [3] 10.5 km (4:33 / km)
shoes: saucony guide 5 yellow

Had foolishly rolled over and gone back to sleep when the alarm went off at 5, as I had forgotten the day was wall to wall meetings and I wasn't likely to get the chance at lunch time. Fortunately one of teh ket people was ill and a gap in the day opened up. Made the most of of it, and went round the beach and back, in almost perfect conditions.

Dancing 50:00 [1]

Revision of ballroom and latin plus some new salsa steps.

Sunday Nov 25, 2012 #

running 1:09:30 [3] 14.0 km (4:58 / km) +100m 4:48 / km
ahr:136 max:157 shoes: saucony guide 5 yellow

Didn't feel like getting up this morning but knew if I didn't go then it wouldn't happen for the day. Ran to Newport lakes and did loops around the tracks, then home again. Really nice at the lakes, a peaceful oasis

Friday Nov 23, 2012 #

running 15:00 [3] 3.0 km (5:00 / km)
shoes: saucony guide 5

Initial part of the run with a small group and then the last part of the run, solo. Ran along the river with a couple of others up to the bridge at 5:10 ish pace, then headed off on my own. Last part was at 4:50 ish pace.

running tempo 25:00 [4] 6.0 km (4:10 / km) +50m 4:00 / km
ahr:155 max:172 shoes: saucony guide 5

Some quick laps of westgate park.

Thursday Nov 22, 2012 #

running 55:20 [3] 12.0 km (4:37 / km)
ahr:145 max:159 shoes: saucony guide 5 yellow

Lunchtime run. Felt relaxed and comfortable. Round the beach, Ingliss St and then tram and back through Garden City and along Todd Rd.

Wednesday Nov 21, 2012 #

running 2:20 [3] 0.5 km (4:40 / km)
shoes: saucony guide 5

A bit slower as a warm up out to the gate and then the run back from the gate to the office afterwards

running tempo 43:30 [4] 10.0 km (4:21 / km)
ahr:155 max:172 shoes: saucony guide 5

Solid lunchtime challenge run. For todays handicap challenge I got 15 minutes start, but had to do 10k while the a couple of others did 6. The 15 minutes start was based on them running 5's while I did 4:30's. I comfortably beat the target pace, while they lagged behind theirs so caught them well out from the end.

Tuesday Nov 20, 2012 #

running (warmup and warmdown) 34:00 [3] 7.2 km (4:43 / km)
shoes: saucony guide 5 yellow

Home to Peel St and back again

running hills 5:40 [5] 1.6 km (3:32 / km) +80m 2:50 / km
shoes: saucony guide 5 yellow

8 times up Peel St. Legs really felt each ascent this morning

running 10:40 [2] 1.6 km (6:40 / km)
shoes: saucony guide 5 yellow

8 time down again. Making the most of each rest section

Monday Nov 19, 2012 #

running 49:40 [3] 10.0 km (4:58 / km)
ahr:131 max:143 shoes: saucony guide 5 yellow

Relaxed early run. Felt a bit flat for the first part, but picked up over the second half. Went round the water and timed it perfectly to see the sunrise.

Dancing 45:00 [1]

Technique practice.

Sunday Nov 18, 2012 #

running 1:11:10 [3] 15.0 km (4:45 / km)
ahr:143 max:154 shoes: saucony guide 5

Late afternoon run to Westgate bridge and back via roundabout route.

Saturday Nov 17, 2012 #

running 50:00 [3] 10.8 km (4:38 / km)
ahr:145 max:165 shoes: saucony guide 5 yellow

Normally Saturday is rest day, but missed yesterday, so swapped the rest day. Comfortable evening run.

Note

Missed yesterday after falling down the stairs on Thursday night. Was carrying a mattress down the stairs and missed the bottom step. Hit the bottom of the jaw on the corner post, then landed on left buttock and right shoulder. Split the skin under the jaw, bruised buttock and nasty scrap to the shoulder. Jaw and face was still sore Friday evening, and arse hurt as well so gave the Friday run a miss.

Thursday Nov 15, 2012 #

running 53:30 [3] 11.3 km (4:44 / km)
shoes: saucony guide 5 yellow

Evening run, by which time the wind had got up. Round the water to anchorage and back

Wednesday Nov 14, 2012 #

running 33:30 [3] 7.2 km (4:39 / km)
shoes: saucony guide 5

Home to Peel St to do hill reps and back again afterwards.

running hills 5:40 [5] 1.6 km (3:32 / km) +80m 2:50 / km
shoes: saucony guide 5

8 reps of Peel St incline. Needed to get back to these after a couple of weeks off. Wonder how long the resolution will last?

running 10:00 [2] 1.6 km (6:15 / km)
shoes: saucony guide 5

The down hill recoveries between reps.
Great sunrise this morning over the bay. Had a couple of ships coming in, the LHD at the wharf and a couple of balloons all silhoutted against the dawn sky

Tuesday Nov 13, 2012 #

running 46:50 [3] 10.2 km (4:35 / km)
ahr:142 max:161 shoes: saucony guide 5

Lunch time run to pick the car up from service. Round the beach and then through Port Melbourne and docklands. Comfortable run

Monday Nov 12, 2012 #

running 53:00 [3] 11.0 km (4:49 / km)
shoes: saucony guide 5

Struggled to get out of bed, but the sunrise was worth the effort. The downer was the wind.

Dancing 45:00 [1]

Tired and jet lagged, but made it through (just). Trying to concentrate on some technique elements. Brain was hurting by the time I finished

Sunday Nov 11, 2012 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: saucony guide 5 yellow

Gentle run to get the legs moving. Noticed the temperature difference

Friday Nov 9, 2012 #

running 1:08:30 [3] 14.2 km (4:49 / km)
shoes: saucony guide 4

Along the C&O canal and back, so a flat run. Taking it easier than yesterday

Note

Got some time after meetings to hunt down some new shoes. Much much cheaper than Australia, basically about 60% of the price

Thursday Nov 8, 2012 #

running 46:00 [4] 10.0 km (4:36 / km) +150m 4:17 / km
shoes: saucony guide 4

Followed the Cutris trail from Key Bridge. Out is basically a steady climb for a couple of Kms and then undulating.

Wednesday Nov 7, 2012 #

running 49:50 [3] 10.6 km (4:42 / km) +50m 4:36 / km
shoes: saucony guide 4

A figure eight loop around Hyde park and kennsington palace. Another nice morning, clear and crisp. Fantastic sight of the jet trails across the dawn sky

Tuesday Nov 6, 2012 #

running 47:10 [3] 10.1 km (4:40 / km) +50m 4:33 / km
shoes: saucony guide 4

Another cold morning, but managed a quicker run than yesterday. Enjoying having the option of some climb for a change

Monday Nov 5, 2012 #

running 45:00 [3] 9.2 km (4:53 / km) +100m 4:38 / km
shoes: saucony guide 4

Early run in the cold and dark.

Sunday Nov 4, 2012 #

running 1:12:00 [3] 15.0 km (4:48 / km) +150m 4:34 / km
shoes: Brooks Adrenalin ASR

Had planned on doing the new forest November classic and was looking forward to the run. The race was cancelled due to flooding. It rained a bit overnight, but the ground is so sodden that it all ran off and caused the streams on the course to become waist deep, and the large flat gully that most courses crossed to be impassable. This happened overnight. Arrived at the event for an early start and it was still rainingbit not really heavily. Jogged to the start to find there was a delay, after about 15 minutes of standing around wet and cold was told the race had been cancelled. Bugger, but it was very very wet. The flat ground onthe way to the start was covered in ankle deep sheets of water and a number of the access roads had coverings.
Drove back to Salisbury and did a run put past Clarendon house to piton and back. Ironically the rain had stopes by the time I got half way to Salisbury and actually did the run in weak sunshine

Saturday Nov 3, 2012 #

running race 36:30 [4] ** 7.0 km (5:13 / km)
spiked:15/20c shoes: saucony guide 4

Southampton street race. A bit like a 30 minute sprint. Nothing major, but could have been cleaner on he circle on a few, had trouble with which side of the wall it was. Worst was starting to navigate to 8 instead of 7 outof 6. 6 to 7 was a short leg and then to 8 was realized before going too far and corrected, could have been much worse. Overall was running ok, just needed to eliminate the hesitations

running 5:00 [3] 1.0 km (5:00 / km)
shoes: saucony guide 4

Warm and warm down

Thursday Nov 1, 2012 #

running 50:00 [3] 11.0 km (4:33 / km) +50m 4:27 / km
shoes: saucony guide 4

Cold and very dark by the time I got out did the Wilton run and really enjoyed it.
City race in Southampton on sat which should be interesting
Must say I don't miss the cold, and it gets dark at 5

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