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Training Log Archive: phatmax

In the 30 days ending Sep 30, 2016:

activity	#	time	miles		km		+m
running	24	15:54:40	125.52	(7:36)	202.0	(4:44)	250
Exercise session	10	4:40:00
orienteering	3	2:00:16	14.17	(8:29)	22.8	(5:16)	230	41 /	46c	89%
Total	24	22:34:56	139.68		224.8		480	41 /	46c	89%

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Friday Sep 30, 2016 #

running 48:40 [3] 10.3 km (4:43 / km)
shoes: Kyano 21 Blue

It was nice to have an extra hour or so in bed taking advantage of the day off. Was going comfortably at about 4:50 pace for the first half and then picked it up for the last 5k

Thursday Sep 29, 2016 #

running 36:30 [3] 7.5 km (4:52 / km)
shoes: Kyano 21 Blue

Home to The Strand and back.

Exercise session 35:00 [3]

A lot of shoulder and core work.

Wednesday Sep 28, 2016 #

running 57:30 [3] 12.2 km (4:43 / km)
shoes: Kyano 21 Blue

A cold. clear Canberra morning. Started a bit slowly, but gradually worked into it. A couple of stretches around the lake were quicker.

Tuesday Sep 27, 2016 #

running 45:50 [3] 9.9 km (4:38 / km)
shoes: Kyano 21 Blue

Solid run

Monday Sep 26, 2016 #

running 36:00 [3] 7.5 km (4:48 / km)
shoes: Kyano 21 Blue

Exercise session 40:00 [3]

Good mix of upper body, core and leg work

Sunday Sep 25, 2016 #

running 59:40 [3] 12.7 km (4:42 / km)
shoes: Kyano 21 Blue

Sunny but cool wind. Headed round toward Altona and back, then coffee at the kiosk

Friday Sep 23, 2016 #

running 23:40 [3] 5.0 km (4:44 / km)
shoes: Kyano 21 Blue

Home to Fearon Reserve and then back home

running intervals 3:00 [4] 1.0 km (3:00 / km)
shoes: Kyano 21 Blue

10 x 100m intervals

Exercise session 30:00 [3]

Mixed session, about 40% upper body, 40% leg and 20% core. A tough session

Thursday Sep 22, 2016 #

running 33:30 [3] 7.0 km (4:47 / km)
shoes: Kyano 21 Blue

Home to The Strand

Exercise session 40:00 [3]

A lot of core and upper body

Wednesday Sep 21, 2016 #

running 44:10 [3] 9.3 km (4:45 / km) +50m 4:37 / km
shoes: Kyano 21 Blue

Ran to North Rd, did 4 ascents and then back home. Top of the left hamstring was really tight when I started and had to stop and stretch it out after about half a k.

Tuesday Sep 20, 2016 #

running 48:10 [3] 10.2 km (4:43 / km)
shoes: Kyano 21 Blue

It was a bit of a struggle this morning. felt stiff in the gluts and quads.

Monday Sep 19, 2016 #

running 35:10 [3] 7.3 km (4:49 / km)
shoes: Kyano 21 Blue

The standard Monday routine?

Exercise session 35:00 [3]

Tough session with a fair bit of upper body and shoulder work, plus core

Friday Sep 16, 2016 #

running 44:40 [3] 9.4 km (4:45 / km) +50m 4:38 / km
shoes: Kyano 21 NYC

Around the cathedral and then through Churchfields. It was cooler this morning but still humid. Final outing for the shoes, they won't be making the return trip.

Thursday Sep 15, 2016 #

running 46:50 [3] 10.0 km (4:41 / km) +100m 4:28 / km
shoes: Kyano 21 NYC

Did hill loop through Laverstock and Bishop Down. Three main climbs. The second one is up a winding track through some forest. There is a sharp corner at the top, and ran into a wild rose branch that someone had broken off and thrown across the track. Ended up with more scratches than after an o race, including a couple of thorns that I had to pull out once finished.

Wednesday Sep 14, 2016 #

running 50:40 [3] 10.9 km (4:39 / km)
shoes: Kyano 21 NYC

Really warm and humid. Loop from Salisbury out to Wilton and back through Quidhampton.

Tuesday Sep 13, 2016 #

running 35:20 [3] 7.2 km (4:54 / km) +50m 4:45 / km
shoes: Kyano 21 NYC

Staying at Tylney Hall near Hook. A couple of laps of the hotel grounds. They have some tracks around the grounds with a couple of running loops, and a "map" for guests. The notion of a map raises expectations, but it is really an indication of where the path goes. Still some pleasant bits of forest and open areas.

Exercise session 20:00 [3]

A session in the hotel gym, upper body and core

Monday Sep 12, 2016 #

running 48:10 [3] 10.0 km (4:49 / km)
shoes: Kyano 21 NYC

Run on the track around Loch Levern. Nice to be out despite the early start

Exercise session 15:00 [3]

Set of body weight exercises

Sunday Sep 11, 2016 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: Kyano 21 NYC

Warm up jog before race and then a warm down jog afterwards

orienteering race 18:06 [4] ** 4.1 km (4:25 / km)
spiked:12/12c shoes: Kyano 21 NYC

Urban race around Covent Garden and Soho. Cleanest run for a long time, didn't miss a thing and minimal hesitation. Good leg speed as well. The area was relatively quiet, with only a few early tourists and some late night stragglers around. Charring Cross Road and The Strand were both closed to traffic for the tour of Britian, so roads were clear.
The course was reasonably straight forward, the main thing was to keep contact so you didn't miss the small alleys. Despite it being M50+ managed to sneak the win by 1 second over Gavin Clegg, the number one ranked Brit in M60.

Soho course D - Splits

Saturday Sep 10, 2016 #

running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Kyano 21 NYC

Warm up and then warm down for London city race

orienteering race 46:40 [4] *** 9.0 km (5:11 / km)
spiked:16/19c shoes: Kyano 21 NYC

A reasonable run, but could have been better. Ultimately marred by twice misreading a gap, and getting caught in a dead end. The first one was between 10 and 11, and cost about 30 seconds. The second one was on the exit from 15 and cost about 1:30. Other than that ran and navigated well and enjoyed the event.
Need to get an urban point to point race in Australia.

Rotherhithe course 7 - Men's Super Vets - Splits

Thursday Sep 8, 2016 #

running 45:40 [3] 10.0 km (4:34 / km)
shoes: Kyano 21 NYC

Followed the canal toward the beach, and then through the streets. Spotted a beachside hotel that had a large neon sign "Bad Hotel"

Exercise session 15:00 [3]

Body weight exercises

Wednesday Sep 7, 2016 #

running 45:00 [3] 10.0 km (4:30 / km)
shoes: Kyano 21 NYC

Solid run to the coast and back.

Tuesday Sep 6, 2016 #

running 40:50 [3] 8.5 km (4:48 / km)
shoes: Kyano 21 NYC

Felt OK this morning. Run along the paths in the large park at The Hague.

Exercise session 15:00 [3]

Body weight exercises

Sunday Sep 4, 2016 #

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: New integrators

Was feeling tight in the left groin and couldn't stretch out. Odd because I didn't feel anything running Friday and yesterday was basically rest. Since I was there decided to see how it went

orienteering race 55:30 [4] *** 9.7 km (5:43 / km) +230m 5:07 / km
spiked:13/15c shoes: New integrators

Only two controls where I wasn't happy. A bit high and to the right on 5, so hit the gully and had to run down, about 30 seconds. Then wrong route choice on 7. Went to teh right and while I navigated it OK, it would have been faster to take the left route over the ridge tops. Also the shallow gully was harder to locate approaching from the bottom. Tim Hatley was 3 minutes faster on the leg 12 vs 15, and he went along the ridge tops.
Groin didn't give too much trouble, but the gaite was shorter in the bush. Noticed it walking at home though.

Friday Sep 2, 2016 #

running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Kyano 21 Blue

Home to Fearon and back

running tempo 32:40 [4] 7.6 km (4:18 / km)
shoes: Kyano 21 Blue

4 x 1.9 k, with 1 minute between. Even set.

Thursday Sep 1, 2016 #

running 36:00 [3] 7.5 km (4:48 / km)
shoes: Kyano 21 NYC

Home to The Strand and back. Running felt a bit better today

Exercise session 35:00 [3]

Upper body, core and legs all got a work out this morning

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