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Training Log Archive: phatmax

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
running	21	14:38:50	112.78	(7:48)	181.5	(4:51)	100
orienteering	4	5:41:50	18.83	(18:09)	30.3	(11:17)	220	12 /	14c	85%
Exercise session	9	4:20:00
Total	24	24:40:40	131.61		211.8		320	12 /	14c	85%

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Friday Sep 29, 2017 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: Asics DS trainer 21

Warm up run to Robertson Reserve, running drills and warm down run home

Exercise session 20:00 [3]

Body weight exercises

Thursday Sep 28, 2017 #

running 47:00 [3] 10.0 km (4:42 / km)
shoes: Kayano 22 red

East Adelaide to the Torrens path, and back.

Wednesday Sep 27, 2017 #

running 46:30 [3] 9.8 km (4:45 / km) +60m 4:36 / km
shoes: ON cloud

Along the strand to Newport and back, with 6 reps of Peel St incline.

Tuesday Sep 26, 2017 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Kayano 22 red

Relaxed run out through Jawbone Reserve and back.

Monday Sep 25, 2017 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: ON cloud

To and from exercise session.

Exercise session 40:00 [3]

Tough session

Sunday Sep 24, 2017 #

running 1:12:30 [3] 15.0 km (4:50 / km)
shoes: Kayano 22 red

Zig zag through Williamstown streets between Melbourne Rd and The Strand, until the power station, then back around the beach.

Friday Sep 22, 2017 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: ON cloud

To and from Roberson Reserve, plus some sprint drills

Exercise session 25:00 [3]

Thursday Sep 21, 2017 #

running 35:40 [3] 7.2 km (4:57 / km)
shoes: ON cloud

Warm up

Exercise session 35:00 [3]

Wednesday Sep 20, 2017 #

running 44:10 [3] 9.2 km (4:48 / km) +40m 4:42 / km
shoes: Kayano 22 red

included 4 ascents of Peel St. Legs felt a bit tired and heavy on the ascents, but need to get back to these as a regular part of training

Tuesday Sep 19, 2017 #

running 48:10 [3] 10.0 km (4:49 / km)
shoes: Kayano 22 red

Took until about half way to get going

Monday Sep 18, 2017 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: ON cloud

Warm up run before exercise session

Exercise session 30:00 [3]

Solid session. Upper body and core. Really felt it that I had not done much the previous 2 weeks

Sunday Sep 17, 2017 #

running warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: New integrators

Warm up run to the start, and round a bit; then short jog after race

orienteering race 56:50 [4] **** 7.4 km (7:41 / km) +220m 6:41 / km
spiked:12/14c shoes: New integrators

Vic long at Creswick diggings. Happy with the run, only one error, on 2, which cost a couple of minutes. It was straight into the gold mining, so slow and steady to 1, a good start. 2 looked relatively straight forward, a mound on the hill. Headed up a little to the right and missed it. Realised I was too high, a bit of thinking and back down. Spotted it. More care on the way to 3, but ran it harder feeling annoyed by the error on the previous control. Steady to 4, reading the big stuff. 5 was into the spur gully, so running openly. Same for 6, but a slight wobble coming into it, 10 seconds. Hard running to 7 and 8. Back into the mining for 9, so slow and steady. 10 through 12 were ok, then took the wide track option to 13, and ran hard. Good choice, with about 1 minute better split. 14 was a matter of running up the hill.
Nice to have a good run, without too many errors, and also to collect the win.

Saturday Sep 16, 2017 #

orienteering 2:00:00 [2] 8.0 km (15:00 / km)
shoes: New integrators

Control checking for the vic middle. Jogged around the controls, then had a couple of issues to attend to. Excellent courses from Roch and seemed to be liked by the competitors.

Friday Sep 15, 2017 #

Exercise session 50:00 [3]

Got home just after 5, and decided it wasn't worth going to bed, so went to training instead.

Note

Trip home was a bit more eventful than I wanted. Had a one hour connection at Düsseldorf, but the flight from Hamburg to Düsseldorf was 30 minutes late, and then it parked off from the gate and had a bus to the gate. Making the connection meant running from one end of Düsseldorf airport to the other, and then barging to the front of the immigration queue. Got some dirty looks from people in the queue, and then more from the passengers onboard. They closed the doors as soon as I was on.

Wednesday Sep 13, 2017 #

running 52:00 [3] 10.7 km (4:52 / km)
shoes: Adidas adios

Reverse of Monday's run. Another grey overcast day.

Tuesday Sep 12, 2017 #

running 36:20 [3] 7.6 km (4:47 / km)
shoes: Adidas adios

Explored some of the inner suburbs of Kiel

Exercise session 20:00 [3]

Upper body and core in the hotel gym

Monday Sep 11, 2017 #

running 50:40 [3] 10.7 km (4:44 / km)
shoes: Adidas adios

Unpleasant morning, cold overcast and damp. Still a solid run. Went out along the water and then back along the streets

Sunday Sep 10, 2017 #

running 55:00 [3] 12.0 km (4:35 / km)
shoes: Adidas adios

Good solid run around Hyde Park.

Exercise session 15:00 [3]

Hotel gym. First opportunity this trip

Saturday Sep 9, 2017 #

running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas adios

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

orienteering race 45:00 [4] ** 8.9 km (5:03 / km)
shoes: Adidas adios

London city race. 4th time I've run. Happy with the run, no big errors, only a couple of hesitations. Biggest was on 14 where it was hard reading the different levels, navigated it ok, but a bit slow to ensure getting it right. On each of the last 3 years had a large error towards the end. Happy to report not this year, can tick it off now. Hamstring was starting to complain toward the end, but I think it will be ok.

Course 7 - Splits

Tibata session

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