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Training Log Archive: phatmax

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m
running	26	18:56:58	147.89	(7:41)	238.0	(4:47)	370
Exercise session	10	4:10:00
orienteering	1	53:50	5.34	(10:04)	8.6	(6:16)	250	9 /	10c	90%
Total	26	24:00:48	153.23		246.6		620	9 /	10c	90%

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Thursday Apr 30, 2015 #

running 38:20 [3] 8.0 km (4:48 / km)
shoes: Brooks Rivana 5

Home to The Strand and back

Exercise session 30:00 [3]

Legs, core and upper body.

Wednesday Apr 29, 2015 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Kyano 20

Turning out to be a short week. Again had to squeeze a run in at 5 before a short notice trip to Sydney for the day.
This trip was the result of a reasonably senior member of staff only sending notification on Monday afternoon. I really wanted to spend the day in the office. Said staff member was surprised that I was not impressed by the late notice an more than a little annoyed with his behaviour.

Tuesday Apr 28, 2015 #

running 47:40 [3] 10.0 km (4:46 / km)
shoes: Brooks Rivana 5

Another early run, this time around Mawson Lakes and Parafield. Not my favourite place for a run.

Monday Apr 27, 2015 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Kyano 20

Early run

Sunday Apr 26, 2015 #

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

orienteering race 53:50 [4] *** 8.6 km (6:16 / km) +250m 5:28 / km
spiked:9/10c shoes: New integrators

Vic long champs. Generally ran well, with the only blemish being 30 seconds on 3. Not entirely convinced about a couple of the route choices I took but navigated them well.
The field was not strong, and I started halfway, so my aim was to be the first finisher. Achieved it easily. So while the running is good some more work on route choice in hillier terrain would help.

Friday Apr 24, 2015 #

running 51:50 [3] 11.2 km (4:38 / km)
shoes: Brooks Rivana 5

Possibly a bit longer than I had originally been thinking, but was enjoying it so much the distance crept out.

Thursday Apr 23, 2015 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Kyano 20

Home to exercise session and back

Exercise session 30:00 [3]

upper body, core and leg work.

Tuesday Apr 21, 2015 #

running 37:20 [3] 8.0 km (4:40 / km)
shoes: Kyano 20

Out at 5 to fit a run in before heading to Sydney. Started a bit slow, but then picked up the pace.
I had been thinking about a rest day either today or tomorrow, so checked the weather forecast for Sydney. Decided that I would make the rest day tomorrow. Turned out to be an excellent decision. The Sydney weather can only be described as horrible, rain and strong winds.

Monday Apr 20, 2015 #

running 41:00 [3] 8.3 km (4:56 / km)
shoes: Brooks Rivana 5

Home to The Strand, and then home again.

Exercise session 35:00 [3]

Upper body, core and legs.

Sunday Apr 19, 2015 #

running 59:20 [3] 12.1 km (4:54 / km)
shoes: Kyano 20

The weather this morning was as bad as yesterday's was nice. Windy, cold rain, and even some small hail.

Saturday Apr 18, 2015 #

running 45:30 [3] 10.0 km (4:33 / km)
shoes: Brooks Rivana 5

Waited until late morning, and was rewarded by perfect running conditions.

Friday Apr 17, 2015 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Brooks Rivana 5

Home to Fearon Reserve and back as a warm up/warm down

running intervals 5:20 [4] 1.6 km (3:20 / km)
shoes: Brooks Rivana 5

8 x 200

Exercise session 30:00 [3]

Leg, core and upper body exercises.

Thursday Apr 16, 2015 #

running 48:40 [3] 10.4 km (4:41 / km) +100m 4:28 / km
shoes: Kyano 20

A bit quicker than yesterday, but felt good

Wednesday Apr 15, 2015 #

running 50:30 [3] 10.7 km (4:43 / km) +100m 4:31 / km
shoes: Kyano 20

Around Torrens loop.

Exercise session 10:00 [3]

Short session in the hotel gym

Monday Apr 13, 2015 #

running 42:00 [3] 8.5 km (4:56 / km)
shoes: Brooks Rivana 5

Home to The Strand for exercise class and then back home

Exercise session 40:00 [3]

Upper body and leg work this morning.

Sunday Apr 12, 2015 #

running 50:00 [3] 10.2 km (4:54 / km)
shoes: Kyano 20

Fairly easy run out through jawbone reserve and back.

Saturday Apr 11, 2015 #

running warm up/down 15:10 [3] 3.1 km (4:54 / km)
shoes: Brooks Rivana 5

Home Fearon reserve and back

running tempo 16:08 [4] 4.0 km (4:02 / km)
shoes: Brooks Rivana 5

4k time trial. Perfect morning for it with no wind. Legs were a bit tired but pushed hard. Still aiming to crack 16

Exercise session 10:00 [3]

A round of exercises 35 push-ups, 35 shoulder press, 40 sit ups, 50 squats, 30 dips, 40 buses curls and a 2 min plank

Friday Apr 10, 2015 #

running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Kyano 20

Run to Fearon Reserve and back

running intervals 9:40 [4] 2.8 km (3:27 / km)
shoes: Kyano 20

4 x 400m shuttle run, 30 seconds between, and 6 x 200m 30 seconds between.

running tempo 7:50 [4] 2.0 km (3:55 / km)
shoes: Kyano 20

Pleased with the pace

Exercise session 10:00 [3]

Short exercise set, 30 dips, 30 push ups, 40 squats, 40 lunges and 90 frog jumps.
Overall this was a solid session.

Thursday Apr 9, 2015 #

running 52:00 [3] 10.6 km (4:54 / km)
shoes: Brooks Rivana 5

Early run. Nice crisp morning.
The day quickly went downhill. Headed out door just after 7 to go to work only to find someone had smashed the side wndow of the car nad gone through the glove box. They left empty handed as there was nothing of any value there, but it made a huge mess. So much for leaving early. Spent the next 15 minutes trying to clean up some of the glass etc.

Wednesday Apr 8, 2015 #

running 45:30 [3] 10.0 km (4:33 / km)
shoes: Kyano 20

Brisk lunchtime run to pick up car #1 from service.
March/April turns out to be an expensive period car wise, 2 lots of insurance, rego and annual service. Fortunately today's was a basic checkup and therefore cheap.

Tuesday Apr 7, 2015 #

running 48:30 [3] 9.6 km (5:03 / km)
shoes: Brooks Rivana 5

This morning always felt like a struggle, and never really got going.

Monday Apr 6, 2015 #

running 37:30 [3] 8.0 km (4:41 / km)
shoes: Kyano 20

Home to exercise class and then back afterwards. Evening, so quicker than the equivalent morning run

Exercise session 35:00 [3]

Upper body, core and legs. Solid workout

Sunday Apr 5, 2015 #

running 1:08:10 [3] 14.0 km (4:52 / km) +100m 4:42 / km
shoes: Brooks Rivana 5

Home to Newport lakes, then loops around the tracks and back home. Really quiet this morning and very pleasant conditions.

Friday Apr 3, 2015 #

running 41:00 [3] 8.0 km (5:08 / km)
shoes: Kyano 20

From home to Fearon Reserve and back.

Exercise session 20:00 [3]

4 sets of 5 exercises (lunges, push-ups, squats, burpies and sit-ups) one minute each exercise, and a minute rest between rounds. Aim was to maintain the number through each round. Tough session.

Thursday Apr 2, 2015 #

running 52:10 [3] 10.7 km (4:53 / km)
shoes: Brooks Rivana 5

Around the water to Ferguson Street and back. Return trip had a 3 k stretch into the wind.

Wednesday Apr 1, 2015 #

running 34:50 [3] 7.2 km (4:50 / km)
shoes: Kyano 20

Home to Peel Street and back

running hills 5:30 [4] 1.5 km (3:40 / km) +70m 2:58 / km
shoes: Kyano 20

7 ascents of Peel St.

running 8:40 [2] 1.5 km (5:47 / km)
shoes: Kyano 20

Coast back down between ascents

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