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Training Log Archive: phatmax

In the 30 days ending Apr 30, 2022:

activity	#	time	miles		km		+m
running	24	16:43:50	121.42		195.4		240
Exercise session	10	6:30:00
orienteering	2	4:20:50	11.93	(21:52)	19.2	(13:35)	100	15 /	17c	88%
Total	25	27:34:40	133.35		214.6		340	15 /	17c	88%

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Friday Apr 29, 2022 #

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

Exercise session 40:00 [3]

Thursday Apr 28, 2022 #

running 52:50 [3] 11.0 km (4:48 / km)
shoes: Nike next %

A bit later in the morning than usual for a Thursday. Had a latish night and then had to get up at 4:30 to say goodbye to Andrew.
Once out it was very nice and was rewarded with a solid run.

Wednesday Apr 27, 2022 #

running 30:20 [3] 6.0 km (5:03 / km)
shoes: Nike Zoomfly 3

Warm up run pre-exercise session and then a warm down run afterwards

Exercise session 40:00 [3]

Good mix of upper body, legs and core.

Had a call early this morning to say I am now employed once again. At least I have only failed retirement once, unlike Glenda who has now done it 3 times.

Tuesday Apr 26, 2022 #

running 47:00 [3] 9.8 km (4:48 / km)
shoes: Nike next %

A slightly delayed run to the power station and back.

Spent the early afternoon failing retirement at a job interview.

Monday Apr 25, 2022 #

running 37:50 [3] 7.5 km (5:03 / km)
shoes: Nike Zoomfly 3

Started slowly again, but picked up after a couple of k.

Exercise session 30:00 [3]

Sunday Apr 24, 2022 #

running 1:04:00 [3] 12.4 km (5:10 / km)
shoes: Kayano 27

Found it hard to get going this morning. Still a pleasant run to the middle of jawbone and back.

Friday Apr 22, 2022 #

running 21:20 [3] 6.2 km (3:26 / km)
shoes: Kayano 27

running 40:00 [3]

Thursday Apr 21, 2022 #

running 29:20 [3] 6.0 km (4:53 / km)
shoes: Nike next %

Warm up run to Peel St and then warm down afterwards

running 6:10 [5] 1.6 km (3:51 / km) +80m 3:05 / km
shoes: Nike next %

8 ascents of Peel St

running 8:50 [2] 1.4 km (6:19 / km)
shoes: Nike next %

Downhill recovery between efforts

Wednesday Apr 20, 2022 #

running 32:30 [3] 6.5 km (5:00 / km)
shoes: Nike Zoomfly 3

Exercise session 45:00 [3]

Tuesday Apr 19, 2022 #

running tempo 45:10 [3] 9.4 km (4:48 / km)
shoes: Nike next %

Solid run to the power station and back. It was raining when I first got up, so delayed for an hour.
10 years ago this would have been a standard run, these days it qualifies as a tempo run.

Monday Apr 18, 2022 #

running 39:10 [3] 7.8 km (5:01 / km)
shoes: Nike Zoomfly 3

Exercise session 30:00 [3]

Session in the gym

Sunday Apr 17, 2022 #

running 59:50 [3] 12.0 km (4:59 / km)
shoes: Kayano 27

Out and back to the end of Jawbone. Easier on the way out and pushed a bit on the way back

Friday Apr 15, 2022 #

running 51:00 [3] 10.1 km (5:03 / km)
shoes: Kayano 27

Pleasant run to the power station and back.

Thursday Apr 14, 2022 #

running 30:20 [3] 6.2 km (4:54 / km)
shoes: Nike next %

To Peel St and back

running 6:00 [4] 1.6 km (3:45 / km) +80m 3:00 / km
shoes: Nike next %

6 long and 4 short ascents of Peel St

running 10:40 [2] 1.7 km (6:16 / km)
shoes: Nike next %

The cruisey coast between efforts

Wednesday Apr 13, 2022 #

running 33:00 [3] 6.5 km (5:05 / km)
shoes: Kayano 27

Exercise session 40:00 [3]

Tuesday Apr 12, 2022 #

running 48:40 [3] 10.0 km (4:52 / km)
shoes: Nike next %

Headed out a bit later in the morning than usual. Out and back through the first part of Jawbone.

Monday Apr 11, 2022 #

running 27:40 [3] 5.4 km (5:07 / km)
shoes: Kayano 27

Exercise session 40:00 [3]

Sunday Apr 10, 2022 #

running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: New integrators

orienteering race 1:00:50 [5] *** 8.2 km (7:25 / km) +100m 7:00 / km
ahr:165 max:172 spiked:15/17c shoes: New integrators

Another mixed performance. Some good legs, marred by a couple of bad misses. Got the first 3 ok, but then muffed the short leg to 4 and dropped 3 minutes. Read that it was a hanging gully, but was still a bit low and did a detour. Next 4 controls were good, but then dropped a couple of minutes on 9. From there was ok to the finish. A bit high in the gully on 16, but went straight to it, even if winsplits gave it a small loss.

Course 1 Hard - Splits

Friday Apr 8, 2022 #

running 33:00 [3] 6.4 km (5:09 / km)
shoes: Kayano 27

Exercise session 45:00 [3]

Thursday Apr 7, 2022 #

running 48:10 [3] 9.6 km (5:01 / km)
shoes: Nike next %

Turned out to be better than expected.
Didn’t sleep well and was tired when I started, so was thinking it would be slower. In the end it turned out ok. Maybe if you set your expectations low enough you are never disappointed

Wednesday Apr 6, 2022 #

orienteering 3:20:00 [2] 11.0 km (18:11 / km)
shoes: New integrators

Control checking for the Aussie middle in September. A very technical area and slow going in a lot of places, while some other patches were open and fast.

Tuesday Apr 5, 2022 #

running 30:10 [3] 6.1 km (4:57 / km)
shoes: Nike next %

Home to Peel St as warm up, and then back as a warm down.

running hills 6:00 [4] 1.6 km (3:45 / km) +80m 3:00 / km
shoes: Nike next %

8 ascents of Peel St. Wasn't sure how this was going to play out. Abductors were feeling a bit tight after yesterdays squatfest, but they made it through OK.

running 9:10 [2] 1.5 km (6:07 / km)
shoes: Nike next %

Slow recovery jog between efforts.

Monday Apr 4, 2022 #

running 30:50 [3] 6.1 km (5:03 / km)
shoes: Nike Zoomfly 3

Exercise session 40:00 [3]

4 x 10 minute AMRAP rounds, three of which had a variation of a squat

Sunday Apr 3, 2022 #

running 54:50 [3] 11.0 km (4:59 / km)
shoes: Kayano 27

Steady pace. Much calmer day than yesterday which made for nice running.

Friday Apr 1, 2022 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Zoomfly 3

It was very windy this morning, so had to carefully choose the route to avoid too much directly into it.

Exercise session 40:00 [3]

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