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Training Log Archive: phatmax

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m
running	27	19:42:40	151.74	(7:48)	244.2	(4:51)	130
Exercise session	11	5:30:00
orienteering	2	1:17:20	7.08	(10:55)	11.4	(6:47)	400	26 /	31c	83%
Total	27	26:30:00	158.82		255.6		530	26 /	31c	83%

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Monday Sep 30, 2013 #

running 38:00 [3] 7.5 km (5:04 / km)
shoes: saucony hurricane 14

Windy! Tough morning for a run when you were heading into the wind.

Exercise session 45:00 [3]

weights, fiball, mat and some leg work.

Sunday Sep 29, 2013 #

running 59:40 [3] 12.4 km (4:49 / km)
shoes: Hurricane 14, grey

Early run, well early for a Sunday, out through jawbone reserve and a lap of the old race course.

Saturday Sep 28, 2013 #

running warm up/down 26:00 [2] 5.0 km (5:12 / km)
shoes: saucony hurricane 14

Warm up jog before time trial, then a warm down run home afterwards. The pace indicated a 2 for intensity, but on the way home the legs were saying it was harder

running race 16:20 [5] 4.0 km (4:05 / km)
shoes: saucony hurricane 14

4 k time trial along the esplanade. It was up and back twice. Strong, blustery wind, so it swapped from head to tail to head etc. last half k was into the wind. Was pretty happy with the run given the conditions.

Exercise session 15:00 [3]

Post time trial exercise set. Even mix between upper body, core and leg.

Friday Sep 27, 2013 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: Hurricane 14, grey

Another 5:30 start at work. Finished the VTC by 7:30, so went for a run before starting on the rest of the day's work. Excellent day for it except for the wind. Felt easy on the way out, and once I turned I realised why. Harder work into the wind on the return.

Wednesday Sep 25, 2013 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Hurricane 14, grey

Felt tired this evening after a 12 hr day starting at 5:30. Had a uk/ us/ canada vtc, so Australia gets the short straw for the timing. round 2 on friday morning. consequently no zip in the run tonight

Tuesday Sep 24, 2013 #

running 10:10 [3] 2.1 km (4:50 / km)
shoes: saucony hurricane 14

First and last km as a warmup and warm down

running tempo 35:00 [4] 8.0 km (4:23 / km)
shoes: saucony hurricane 14

Middle section at a steady pace. It was a great evening for a run

Monday Sep 23, 2013 #

running 44:40 [3] 9.0 km (4:58 / km)
shoes: Hurricane 14, grey

To exercise session the long way, and home afterwards via the direct route.

Exercise session 45:00 [3]

Mix of core, upper body and leg work.

Sunday Sep 22, 2013 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: saucony hurricane 14

An easy run for the day. Out through jawbone reserve and back. Took it easy and enjoyed the sunny morning conditions. First magpie swoop of the year, so a spot to avoid during the daylight for a month or so

Saturday Sep 21, 2013 #

running 1:07:20 [3] 14.0 km (4:49 / km)
shoes: Hurricane 14, grey

A break from the norm, with a Saturday run. Great morning for it and plenty of other people obviously thought so to.

Friday Sep 20, 2013 #

running 30:20 [2] 6.0 km (5:03 / km)
shoes: saucony hurricane 14

Run from home to Fearon Reserve, recovery during intervals and then the run home afterwards.

running intervals 10:00 [4] 3.0 km (3:20 / km)
shoes: saucony hurricane 14

Varying lengths, broken into 3 sets. Recovery run was between sets, with exercises done between intervals in each set.

Exercise session 30:00 [3]

Mainly leg exercises (squats, high knees, lunges, squat jumps and step ups), but a couple of sets of pushups. Some were done as part of warm up, and then the otehrs were between intervals, like an active rest/recovery

Thursday Sep 19, 2013 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Hurricane 14, grey

Easy run to The Strand to do exercise class

Exercise session 35:00 [3]

Core and upper body, with teh odd leg exercise.

Wednesday Sep 18, 2013 #

running 49:10 [3] 10.0 km (4:55 / km)
shoes: saucony hurricane 14

An early run and not feeling full of energy. Plugged away and was rewarded with some great views accross to the city.

Tuesday Sep 17, 2013 #

running warm up/down 2:30 [3] 0.5 km (5:00 / km)
shoes: Hurricane 14, grey

Out to the front gate and then back afterwards

running tempo 44:30 [4] 10.0 km (4:27 / km)
shoes: Hurricane 14, grey

Round the beach to the life saving club and back. A minute faster for the return than going out.

Monday Sep 16, 2013 #

running 43:00 [3] 8.5 km (5:04 / km)
shoes: saucony guide 5 yellow

Rained on and off during the night, but when I got up to head down to the strand it had stopped. Was about half a k from the end point when the heavens opened and it pelted down. It then settled into a steady light rain. Arrived to find the otehrs all sitting in their cars. Couldn't get into the hall, so exercise class was cancelled. Ran back home in the light rain. Just before I got back it stopped!

Exercise session 20:00 [3]

Did a set of upper body and core exercises at home.

Sunday Sep 15, 2013 #

running 1:06:00 [3] 13.2 km (5:00 / km)
shoes: Hurricane 14, grey

An almost perfect morning. Had been feeling a bit stiff yesterday, friday was obviously a bit much, and wondered how today would go, but was feeling a bit better this morning, so headed out early. Headed up Champion Rd to Newport lakes. Had got about a quarter of the way round the first lap of the lakes when the track was blocked off. Skipped round the end of the fence, and then around the fence at the other end. They are putting in a lot of new pipes and drainage. Second lap took the wide route around the top and missed the works. Then headed home through Newport and Melbourne rd.

Friday Sep 13, 2013 #

running warm up/down 28:00 [2] 5.4 km (5:11 / km)
shoes: saucony hurricane 14

Home to Fearon Reserve for intervals and leg exercises and then back home afetrwards.

running intervals 12:00 [4] 3.6 km (3:20 / km)
shoes: saucony hurricane 14

Total of 3k split between 50m, 100m and 500/600. Tough as the "rest" between the 50s was leg exercises; nad the "rest" between the 100s started at 20 sec and then went 18, 16, 14.............

running 9:00 [2] 1.4 km (6:26 / km)
shoes: saucony hurricane 14

Recovery jogs between interval sets

Exercise session 15:00 [3]

Leg exercises, Total of 110 squats, 110 lunges. Structure was 20 leg exercises, run 50, 18 exercise, run 50, 16 exercise run 50 .............
Plus two sets of step ups and star jumps.

Thursday Sep 12, 2013 #

running 49:20 [3] 10.5 km (4:42 / km)
ahr:148 shoes: Hurricane 14, grey

Lunchtime run around the beach to the life saving club and back. Was nice when I went out with some sun, so enjoyed the conditions.

Wednesday Sep 11, 2013 #

running 35:30 [3] 7.2 km (4:56 / km)
shoes: saucony guide 5 yellow

Home to Peel St as woarm up for hills and then back again afterwards.

running hills 5:30 [4] 1.4 km (3:56 / km) +70m 3:09 / km
shoes: saucony guide 5 yellow

Seven ascents this morning. Was a struggle. Feeling a bit lethargic with early signs of a cold.

running 9:00 [2] 1.4 km (6:26 / km)
shoes: saucony guide 5 yellow

Coast down between intervals

Exercise session 15:00 [3]

Some upper body and core exercises while watching the news

Tuesday Sep 10, 2013 #

running 51:10 [3] 10.8 km (4:44 / km)
shoes: Hurricane 14, grey

Lunchtime run. Almost perfect day for it. Along the river to westgate park, and then Tod Rd, beach, tram track, Ingliss St and Lorimer St. Didn't push

Monday Sep 9, 2013 #

running 43:30 [3] 9.0 km (4:50 / km)
shoes: saucony hurricane 14

Home to exercise class and then home again afterwards. Very windy. Usually take a longer route there, and when I arrived at the normal spot the class had been moved to try and minimise the interference from the wind. This meant some extra distance to get there, but less for the trip home, and had to run a bit faster in an effort to get there on time.

Exercise session 45:00 [3]

Moved through three different stations, on the mat, standing weights and leg work. Push-ups, curls, crunches and bridge lifts on the mat; various standing weight exercises, including running action; and then lunges, squats and star jumps.

Sunday Sep 8, 2013 #

running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: New integrators

Short warm up

orienteering race 32:00 [4] *** 4.8 km (6:40 / km) +200m 5:31 / km
spiked:14/16c shoes: New integrators

Reasonable run, spoilt by a sloppy effort on number 2, and running too wide to 7. Was too far left at 2, but knew where I was, but then was sloppy and headed to the wrong rock. Cost a minute or so. Clean through to 6, but then was too wide going to 7. Ran into the control ok, but taking the arc cost some time. Clean for the rest of the course, and pulled back a bit of time

Friday Sep 6, 2013 #

running 31:00 [3] 6.0 km (5:10 / km)
shoes: Hurricane 14, grey

Warm up and warm down for intervals plus recovery runs between intervals.

running intervals 8:40 [4] 2.4 km (3:37 / km)
shoes: Hurricane 14, grey

12 x 200

Exercise session 20:00 [3]

Skipping, step ups, scissor steps plus a few others.

Thursday Sep 5, 2013 #

running 42:20 [3] 8.0 km (5:18 / km)
shoes: saucony hurricane 14

Easy morning.

Wednesday Sep 4, 2013 #

running 35:20 [3] 7.4 km (4:46 / km)
shoes: saucony guide 5 yellow

From home to Peel st via North Rd. then back home along the strand after reps.

running hills 4:10 [4] 1.2 km (3:28 / km) +60m 2:47 / km
shoes: saucony guide 5 yellow

Six reps on Peel st

running 7:50 [2] 1.2 km (6:32 / km)
shoes: saucony guide 5 yellow

Coast back down between ascents

Tuesday Sep 3, 2013 #

running 50:10 [3] 10.1 km (4:58 / km)
shoes: Hurricane 14, grey

Out early. A bit cooler than the past couple of days, but still really nice. The water was really flat and great sight of the lights on the ships moored while they wait to go into port. As it got lighter the shapes were slowly revealed.

Monday Sep 2, 2013 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: saucony hurricane 14

Home to exercise class on the Strand and then back home agian afterwards.

Exercise session 45:00 [3]

Weights, core and leg work.

Sunday Sep 1, 2013 #

running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: New integrators

Warmup before o race

orienteering race 45:20 [4] **** 6.6 km (6:52 / km) +200m 5:58 / km
spiked:12/15c shoes: New integrators

Victoria long champs. 2nd behind Geoff, and just in front of Ted (42:10, 45:20, 45:39). Reasonably happy with this. Only real blemish was at 6 when I miss read the flat gully and was on the wrong side to start with. Then realised and crossed to the correct side and hit the control. Probably about a minute. Heading to 12 was thinking there should be a fence when I tripped over it. Small puncture in the top of the foot as a result. Then needlessly crossed a fence on the way to 14.
Course probably could have made better use of the area.

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