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Training Log Archive: phatmax

In the 30 days ending Apr 30, 2017:

activity	#	time	miles		km		+m
running	24	17:10:50	134.28	(7:41)	216.1	(4:46)	660
Exercise session	12	5:05:00
orienteering	2	1:49:40	9.57	(11:28)	15.4	(7:07)	590	23 /	25c	92%
Total	25	24:05:30	143.85		231.5		1250	23 /	25c	92%

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Sunday Apr 30, 2017 #

running 1:12:40 [3] 15.0 km (4:51 / km) +120m 4:39 / km
shoes: Kayano 22

Longer run of the week to Newport Lakes, four laps and then back. So the run was flat, undulating, and flat.

Friday Apr 28, 2017 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Kayano 22

Warm up run to Hatt reserve and run back home, plus some intervals

Exercise session 30:00 [4]

Tough session.

Thursday Apr 27, 2017 #

running 34:30 [3] 7.6 km (4:32 / km)
shoes: Adidas adios

Home to The Strand and then home after exercise class. Had to take dry clothes to change into for exercise class

Exercise session 30:00 [3]

Mainly upper body and legs

Tuesday Apr 25, 2017 #

running 50:30 [3] 11.0 km (4:35 / km)
shoes: Kayano 22 red

Not the nicest weather for running. Was bucketing down when I woke up, so deferred until later. Started in weak sun, but after 4 k it started to rain on and off. Was running under some trees and initially was in sync with the showers so did Mt get wet, then got ou of phase as it started to get heavier. Then it stopped for a couple of km before starting again, but this ti,e no cover.

Monday Apr 24, 2017 #

running 39:40 [3] 8.0 km (4:58 / km)
shoes: Kayano 22

A bit sluggish to start this morning, but got going at about half way

Exercise session 20:00 [3]

Upper body and core

Sunday Apr 23, 2017 #

running 1:10:30 [3] 15.0 km (4:42 / km)
shoes: Kayano 22 red

Out through jawbone reserve and the old race track to Altona and back. Managed a really even pace on the way out, with 6 out of 7 km with a 1 second spread. Return pace was about 10 seconds per km faster

Saturday Apr 22, 2017 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Kayano 22

Relaxed run around The Esplanade and then home via Osborne st.

Friday Apr 21, 2017 #

running 39:20 [3] 8.4 km (4:41 / km) +100m 4:25 / km
shoes: Kayano 22 red

Potts Point to the Domain and back

Exercise session 25:00 [3]

Upper body and core in the hotel gym

Wednesday Apr 19, 2017 #

running 33:40 [3] 7.0 km (4:49 / km)
shoes: Kayano 22 red

Warm up run the long way to Hatt Reserve and then shorter warm down run home

running intervals 4:30 [5] 1.3 km (3:28 / km) +60m 2:49 / km
shoes: Kayano 22 red

Mixed intervals, 3 x 40, 3 x 70 and 3x 120 flat, then 15 x 40 incline.

running 10:00 [2] 1.8 km (5:33 / km)
shoes: Kayano 22 red

Recovery jog between intervals

Exercise session 10:00 [3]

Leg strength work

Tuesday Apr 18, 2017 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: Kayano 22 red

Fairly solid run along the esplanade from Wynnum through Manly to Lota and back

Monday Apr 17, 2017 #

running 34:00 [3] 7.3 km (4:39 / km)
shoes: Kayano 22 red

Up towards the Port of Brisbane through the mangrove conservation area and back

Exercise session 20:00 [3]

Exercise session

Sunday Apr 16, 2017 #

running 56:50 [3] 12.0 km (4:44 / km) +150m 4:27 / km
shoes: Kayano 22 red

Around the streets of Wynnum and Wynnum West

Saturday Apr 15, 2017 #

running 37:10 [3] 8.3 km (4:29 / km)
shoes: Kayano 22 red

Along the Esplanade at Manly and Wynnum in Brisbane

Friday Apr 14, 2017 #

running 48:40 [3] 10.4 km (4:41 / km)
shoes: Kayano 22

Accelerator run. 5 X 2 km blocks started at 5 minute pace and then dropped it by 10 sec/km for each block. Last block was at 4:20. Finished off with a short slow section.

Thursday Apr 13, 2017 #

running 35:10 [3] 7.3 km (4:49 / km)
shoes: Adidas adios

Home to The Strand and then back home.

Exercise session 30:00 [3]

Short, but fairly intense session, upper body and core for 20 minutes, and then about 10 minutes worth of stretching and low intensity work

Wednesday Apr 12, 2017 #

running 33:30 [3] 7.0 km (4:47 / km)
shoes: Kayano 22

Home to Hatt Reserve as an extended warm up, and then a more direct route home.

running intervals 6:40 [5] 2.0 km (3:20 / km)
shoes: Kayano 22

20 x 100m. 10 interspersed between 1 min exercise sets, and 10 with 10 seconds walk recovery

Exercise session 15:00 [3]

leg, core and upper body

Tuesday Apr 11, 2017 #

running 49:00 [3] 10.1 km (4:51 / km)
shoes: Kayano 22 red

Reasonable conditions and not as cold as I had expected.

Monday Apr 10, 2017 #

Exercise session 1:00:00 [3]

Piked on the run this morning and did an extra long exercise session, which included some cardio.

Sunday Apr 9, 2017 #

running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: Kyano 21 Blue

Warm up run before race and then a jog afterwards.

orienteering race 1:01:20 [4] *** 8.3 km (7:23 / km) +320m 6:12 / km
spiked:12/13c shoes: Kyano 21 Blue

Melbourne bush o event at Macedon. Reasonable run, but not completely issue free. First issue was that I left my o shoes home. Realised about Calder Park, but wasn't going back. The tracks and bush were wet and slippery which was not so good in an old pair of running flats. Slipped going up and down some of the track sections.
Only flaw in the navigation was the end of the long leg. Got confused by the small tracks near the control, and dropped a couple of minutes. Might have been better to climb out of 5 and take the upper track. Rest was OK. At least the rain held off while I was out. It had rained all the way up, and then rained again on the way home all the way from Gisborne

Friday Apr 7, 2017 #

running 45:00 [3] 9.0 km (5:00 / km)
shoes: Kayano 22 red

Warm up run from home, some running drills, interspersed between exercises, and then a warm down run back home

Exercise session 15:00 [3]

Body weight exercises alternating with the running drills

Thursday Apr 6, 2017 #

running 36:20 [3] 7.5 km (4:51 / km)
shoes: Adidas adios

To exercise session and back home again.

Exercise session 30:00 [3]

warm up lock of 6 minutes then 3 blocks of 8 minutes

Wednesday Apr 5, 2017 #

running 34:50 [3] 7.2 km (4:50 / km)
shoes: Kayano 22 red

Warm up run to Peel St and then warm down run back home

running intervals 5:40 [5] 1.6 km (3:32 / km) +80m 2:50 / km
shoes: Kayano 22 red

8 intervals up Peel St incline

running 10:20 [2] 1.7 km (6:05 / km)
shoes: Kayano 22 red

Coasting recovery back down the incline

Tuesday Apr 4, 2017 #

running 40:40 [3] 8.7 km (4:40 / km) +150m 4:18 / km
shoes: Kayano 22 red

Out and back run up the hill and then down.

Exercise session 20:00 [3]

upper body and core

Monday Apr 3, 2017 #

running 48:50 [3] 9.9 km (4:56 / km)
shoes: Kayano 22

Relaxed run around the streets. The end of day light saving really noticeable, not running in the dark for the entire time. Will only last for a couple of weeks.

Sunday Apr 2, 2017 #

running warm up/down 16:30 [2] 3.0 km (5:30 / km)
shoes: New integrators

Warm up before race and then a warm down afterwards

orienteering race 48:20 [4] *** 7.1 km (6:48 / km) +270m 5:43 / km
spiked:11/12c shoes: New integrators

Good solid run, and also navigated well. Only a small miss on 7 when I circled the group of rocks, instead of running directly to the right one. Apart from that happy with the navigation, although it wasn't particularly difficult. Also ran well. At times felt like I was not pushing it, but seemed to be moving ok.

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