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Training Log Archive: phatmax

In the 31 days ending Dec 31, 2006:

activity

time

miles

running

19:06:56

154.6

(7:25)

248.8

(4:37)

480

18 /

18c

100%

Total

19:06:56

154.6

(7:25)

248.8

(4:37)

480

18 /

18c

100%

averages - weight:30.3kg

1:14

0:00

» now

Sunday Dec 31, 2006 #

running 1:14:00 [3] 15.6 km (4:45 / km)
ahr:135 shoes: asics kyano XII

warm humid morning. Good run, even pace. Got back just before it started to rain

Friday Dec 29, 2006 #

running 40:00 [2] 8.5 km (4:42 / km)
ahr:135 weight:30.3kg shoes: asics kyano XII

Easy morning run. Felt tired so didn't push.
Top of the right hammie still not right, so releneted and went to the physio. Need to do more stretching and have a quieter couple of weeks.

Thursday Dec 28, 2006 #

running 47:45 [3] 10.3 km (4:38 / km)
shoes: asics kyano XII

Morning run. Fairly even pace, with a couple of surges just to break it up a bit.
Looked at the routes from Tuesday. Although Simon and I had different selections the route lengths were equal and pretty much optimum. Checked a couple of other options but they were longer.

Wednesday Dec 27, 2006 #

running 48:30 [3] 10.8 km (4:29 / km)
ahr:150 shoes: asics kyano XII

Steady run along federation trail, river run and back past soldiers reserve. Felt comfortable, although right hammie is still a bit tight and I can't get full stride. Most noticable up hill.

Tuesday Dec 26, 2006 #

running (warm up/down) 8:00 [2] 1.6 km (5:00 / km)
shoes: asics kyano XII

Easy jog

running (Steet O) 38:15 [4] * 9.4 km (4:04 / km) +70m 3:55 / km
ahr:170 shoes: asics kyano XII

Solid run at Royal Park. Felt pretty good all the way. Tricky course with only one crossing point on Royal Parade allowed. Finished 2nd, the winner had a different control selection, which may have been a bit shorter, will have to check the distances

Monday Dec 25, 2006 #

running 38:15 [3] 8.3 km (4:37 / km)
ahr:140 shoes: asics kyano XII

Fairly easy paced run. Had to work a bit harder over the last 3 k into the wind trying to get home before the rain.

Sunday Dec 24, 2006 #

running 1:10:15 [3] 15.0 km (4:41 / km) +50m 4:36 / km
ahr:140 shoes: asics kyano XII

Great morning for a run. Out along the river to the weir and back. Cool, but clear and very different from Friday. Felt good the whole way, but right leg was a bit tight toward the end.

Friday Dec 22, 2006 #

running 43:10 [2] 9.2 km (4:42 / km)
shoes: asics kyano XII

Out early, but it was still hot. Fairly gentle run to finish the week off.

Thursday Dec 21, 2006 #

running 51:30 [3] 11.2 km (4:36 / km)
ahr:145 shoes: asics kyano XII

Got out early to avoid the heat later. Good run along the river and the federation trail. Felt comfortable, but the right glut/top-of-the-hammy is still abit tight and it doesn't want to stretch out all the way.

C • Hi Chris 2

Wednesday Dec 20, 2006 #

running 43:30 [2] 9.3 km (4:41 / km)
shoes: asics kyano XII

Morning run. Took things pretty easy. Bum mussle was a bit stiff to start off with, but it loosened up after a k or so.

Tuesday Dec 19, 2006 #

running 34:40 [4] * 7.8 km (4:27 / km) +90m 4:12 / km
ahr:170 shoes: ascis kyano

Race at Brimbank park. Solid tempo run. Misread the control locations and did a far from optimum loop. Thought there were some on the other side of the river, but when I got to my first control I realised there wasn't a loop on the other side. If I had seen that first I would have taken a different order. The mistake cost a fair bit of distance.

running (wrm down) 5:00 [2] 1.0 km (5:00 / km)
shoes: ascis kyano

Warm down after the race.

Monday Dec 18, 2006 #

running 40:00 [3] 8.8 km (4:33 / km)
shoes: asics kyano XII

Evening run. Felt comfortable all the way and didn't push

Sunday Dec 17, 2006 #

running 37:45 [3] 8.5 km (4:26 / km)
ahr:150 shoes: asics kyano XII

Afternoon run, and it was hotter than I had expected. Top of the hammie felt OK. Strangely it felt bit hot, but no soreness.

Thursday Dec 14, 2006 #

running (Warm up/down) 24:00 [2] 5.0 km (4:48 / km)
shoes: asics kyano XII

Gentle warm up on the way to the ford for hill sprint session.
Slowly home after twinging my right hamstring

running (hill sprints) 5:20 [4] 1.3 km (4:06 / km)
shoes: asics kyano XII

Started doing hill sprint session, but felt a twinge at the top of my right hamstring on the fourth one, and could stretch out. Decided discretion was the better part of valour, and headed home after 4.

Note

Had the day off as the top of the hamstring is still ab bit sore. I think it is posture related and I spent too long sitting on wednesday. Did some lower back loosening exercises, which seemed to help. Will probably have tomorrow off as well and then ease back into it.

Wednesday Dec 13, 2006 #

running 40:16 [2] 8.3 km (4:51 / km)

An early morning run. Slow and steady

Tuesday Dec 12, 2006 #

running (Warm up/ Warm down) 5:00 [2] 1.0 km (5:00 / km)
shoes: asics kyano XII

Short warm up and then a lap of the block as a warm down after street O.

running race (street O) 41:00 [5] * 10.1 km (4:04 / km) +30m 4:00 / km
ahr:170 spiked:18/18c shoes: asics kyano XII

A hard race. Ran harder than I had expected, and probably the best run I've had for a while. The birdman and Rob Fell finished in front. Rob by only about 100m. Don't think I dropped the right controls, so I ended up running a bit further. The first 3 k went down in jus under 12 minutes, which surprised me. Slowed a little bit over the last couple of k. Still pleased with the run though

Monday Dec 11, 2006 #

running 38:45 [2] 8.4 km (4:37 / km) +40m 4:30 / km
ahr:140 shoes: asics kyano XII

Fairly gentle morning run. Didn't really want to get up, but once out the run flowed fairly well. Christined my new shoes. Really comfortable, and one of the few shoes I can just put on and run in without spending heaps of time breaking in.

Sunday Dec 10, 2006 #

running 1:11:00 [3] 14.7 km (4:50 / km) +40m 4:46 / km
ahr:140 shoes: ascis kyano

Early morning run to beat the heat. Went out at 6.30 and it was really pleasant. First time I've gone over 70 minutes for a long while. A bit tired at the end, don't think I got enough fuel yesterday.
Went to the Eureka AGM in the afternoon. It was at the rotunda in Brown Hill Park. 40 C and we were sitting outside. PLeasant afternon despite the heat.

Friday Dec 8, 2006 #

running 43:30 [2] 9.0 km (4:50 / km)
ahr:135 shoes: ascis kyano

Steady, gentle morning run. Did push at any stage pretty easy way to finish the week.

Thursday Dec 7, 2006 #

running (warmup/down) 24:00 [2] 5.0 km (4:48 / km)
shoes: ascis kyano

Early morning, and it was quite fresh, Felt sluggish at the start of the warmup, but got into stride.

running (hill sprints) 15:00 [4] 3.2 km (4:41 / km) +75m 4:12 / km
ahr:160

Hill sprints. Struggled a bit, but saw out the session. 10 reps of about 150m each up hill, and jog return, just over 7m climb each time.

Wednesday Dec 6, 2006 #

running 43:00 [3] 9.6 km (4:29 / km) +25m 4:25 / km
ahr:149 shoes: ascis kyano

Started out feeling sluggish, but after about 1 k got into steady pace, and it felt OK, until the last k or so. This was probably helped by having a tail wind for 3 or so k.

Tuesday Dec 5, 2006 #

running 32:00 [4] * 7.2 km (4:27 / km) +60m 4:16 / km
shoes: ascis kyano

Hot evening run at street O. Small area, and a bigger scale, so ended up missing one control when I overshoot the road. Felt a bit flat, but ran reasonably well, without pushing all the way. started to feel the heat towards the end.

Monday Dec 4, 2006 #

running 39:30 [2] 8.2 km (4:49 / km)
ahr:135 shoes: ascis kyano

Early morning run, 5:30. Very gentle, no real effort, just rolling along quietly.

Sunday Dec 3, 2006 #

running 1:03:00 [3] 14.0 km (4:30 / km)
ahr:148 shoes: ascis kyano

Didn't set out to runs 4:30s, but got into a comfortable pace and it just flowed. A good run, felt comfortable all the way.

Friday Dec 1, 2006 #

running 14:00 [2] 2.8 km (5:00 / km)
shoes: ascis kyano

5.30 am start so a gentle warm up

running 10:00 [4] 2.0 km (5:00 / km)
shoes: ascis kyano

10 x 100m hill sprints with 100m recovery. Did these at the ford, so it is up one side, turn around and jog down for recovery, then sprint up the other side, turn around etc. A fair while since I did a set of these and I felt tired at the end. The profiles of the two sides are different. Up one side it is a steady even climb of 10m, or 10%; while the other side starts out shallower and ramps up at the end.

running 17:00 [2] 3.7 km (4:36 / km)

Warm down. Took a longer way home. Steady pace

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