Training Log Archive: phatmaxIn the 31 days ending Jan 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||
Friday Jan 30, 2009 #
running 45:20 [3] 9.5 km (4:46 / km)
shoes: kyano 14
Stuffed up the alarm, so started about an hour later than I really wanted. Not quite as woram as yesterday, but more humid and no wind. Was slow to start with, but worked into the run although it always felt a relaxed pace.
Thursday Jan 29, 2009 #
running 15:00 [3] 3.0 km (5:00 / km)
shoes: asics overdraft (red)
Slower initial section and then a slower final section for the run, aka warmup and warmdown
running (fartlek) 36:20 [4] 7.8 km (4:39 / km)
shoes: asics overdraft (red)
Fartlek sesion, partly by design and partly by accident. Initially a bit of OMS kicked in and the pace picked up to reel in a group in front, then backed off after getting round the corner. Then another spurt of speed after stopping for a drink. After that I decided I may as well keep going with the fartlek.
Warm morning, and the numbers out and about were down on previous mornings this week.
Warm morning, and the numbers out and about were down on previous mornings this week.
Wednesday Jan 28, 2009 #
running 1:00:40 [3] 12.0 km (5:03 / km)
shoes: kyano 14
Mediocre run, basically just going through the motions. Felt flat and no zip, although a slowish run was probably what was needed.
Shoes are nearing the end, with the logged distance now over 950km. Had been scouring the sales for some new ones on special, but no luck. They either didn't have them on special or if tehy did they only had size 6 or 14. Finally ordered a pair of Kyano 13 from Stringer Sports at a good saving. Then I had the dreaded phone call, "I'm sorry sir we don't have your size" ( Groan),"but we can offer you the latest model at the same price" Yes please. So new shoes on the way. (The program of alternate days seems to be working and I think effectively extended the life of the soon to be obsolete pair)
Shoes are nearing the end, with the logged distance now over 950km. Had been scouring the sales for some new ones on special, but no luck. They either didn't have them on special or if tehy did they only had size 6 or 14. Finally ordered a pair of Kyano 13 from Stringer Sports at a good saving. Then I had the dreaded phone call, "I'm sorry sir we don't have your size" ( Groan),"but we can offer you the latest model at the same price" Yes please. So new shoes on the way. (The program of alternate days seems to be working and I think effectively extended the life of the soon to be obsolete pair)
Tuesday Jan 27, 2009 #
running warm up/down 28:10 [3] 5.9 km (4:46 / km)
shoes: asics overdraft (red)
Warm up from the physio to Peel St for a "hill" session and then the run back again.
Thought about streeto tonight and decided against it, opted for a set of hills instead. It will be moring runs for the rest of the week.
At dinner last night the forecast lead to discussion about a heat policy for street-o. Does the VOA need to think about having a policy of shortening street-o events when the foredast is for above 30 and then cancelling street-o events when the temp forecast is really adverse?
Thought about streeto tonight and decided against it, opted for a set of hills instead. It will be moring runs for the rest of the week.
At dinner last night the forecast lead to discussion about a heat policy for street-o. Does the VOA need to think about having a policy of shortening street-o events when the foredast is for above 30 and then cancelling street-o events when the temp forecast is really adverse?
running hills 8:00 [5] 2.1 km (3:49 / km) +150m 2:48 / km
shoes: asics overdraft (red)
Set of 10 hills. Felt much better than last week.
running 12:00 [2] 2.1 km (5:43 / km)
shoes: asics overdraft (red)
The cruisey downhill recovery between the uphill intervals. Must have been feeling better as the downhill recovery was faster than Thursday last week.
Monday Jan 26, 2009 #
running 48:20 [3] 10.1 km (4:47 / km)
shoes: kyano 14
Luxury of sleeping-in a bit. Looks like early starts required for the rest of the week When I got to the time-ball tower at Point Gellibrand there were a couple of rock climbers practicing. The tower is blue stone and they were climbing up the sides. At one stage it looked like they were going to have a race to the top, one on each of the four sides. Although it would be a reasonably easy climb for some one with experience there was not a safety rope in sight
Sunday Jan 25, 2009 #
running 1:24:00 [3] 17.3 km (4:51 / km)
shoes: asics overdraft (red)
The week's LSR. Perfect morning, cool and clear. Out through jawbone reserve and then 2 laps of the old racecouse reserve before heading back. A couple of very large ships at anchor amid a sea of small fishing boats made for a great sight. Also a pair of pelicans on the rocks in the middle of the outlet channel.
Saturday Jan 24, 2009 #
Dancing 50:00 [1]
Replacement session for Monday's public holiday. Have been attempting,(and failing) to master the natural tops in cha cha for a coupleof weeks. This morning it all clicked. Time to quit while I'm ahead
Friday Jan 23, 2009 #
running 55:00 [3] 11.5 km (4:47 / km)
shoes: kyano 14
Very overcast early, but much cooler and more pleasnt tham yesterday. Almost no wind, combined with the cool temperature made for really nice conditions. Felt good on this run
Thursday Jan 22, 2009 #
running warm up/down 25:40 [3] 5.4 km (4:45 / km)
shoes: asics overdraft (red)
Run to and from Peel St. Shorter route than normal, as I had to take Mrs Max to the physio, so I started from there.
running hills 6:50 [5] 1.8 km (3:48 / km) +120m 2:51 / km
shoes: asics overdraft (red)
Nine Peel street inclines. Wasn't feeling enthused by the prospect of this session, and rightly so. Legs were starting to protest by midway through the set.
running 11:10 [2] 1.8 km (6:12 / km)
shoes: asics overdraft (red)
Coast down the incline between the up-slope intervals.
Wednesday Jan 21, 2009 #
running 51:20 [3] 10.4 km (4:56 / km)
shoes: kyano 14
Pretty run of the mill run. It was quite overcast when I went out early, but by the time I had finished breakfast it had cleared up.
Tuesday Jan 20, 2009 #
running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: asics overdraft (red)
Warmup before street-o, and then short warmdown afterwards
pseud-o tempo 49:00 [4] * 11.4 km (4:18 / km)
shoes: asics overdraft (red)
Street-o at Altona. Had a reasonable run, and this should have been a good event, but it was ultimately the enjoyment spoilt by some basic mistakes from the organiser. The circles were way too small, only 2mm diameter! I normally don't need glasses for street-o, but with the small circles I really struggled to see where the controls were. In fact for 3 of the controls I had trouble locating them on the map even with my glasses on. Then the control descriptions were in 8 point type, which was extremely difficult to read. So basically I had no idea of what freature the control was on. In proper orienteering it usually isn't an issue, you navigate to the centre of the circle, but street-o maps lack a lot of detail, so the control description does become important. Finally, there was the map scale. It says 1:10000, but is actually 1:13500. Big difference.
Ran reasonably well, but was hampered by not being able to see the control circles nor read the descriptions, so as I approached where I thought a control was had to slow down. Also coming out of the 2nd control started off to pickup a control round the lake, thinking I would then cut accross to one in the streets, but realsied after I had gone 100m or so, that I wasn't going to be able to get accross. Turned back and changed the plan. That put me behind the pack, so had to work hard to get through. With about 3 controls to go a bit of a line had formed, with me at the head, so coming out of the final control, picked up the tempo to make I wasn't going to be out sprinted.
Two highlights for the night: 1. there was a control on the judges finsh stand on the inside of the local aths track. The way the apck went this was the 2nd control, so the pack was still large at that stage, and it decended on the track ina swarm, much to the astonishment of teh aths club runners who were lined up on the track for the start of a race.
2. One of the guys in teh line got so carried away with the lift in tempo through the last few controls, and the run to the finish, that he forgot he was one short. So he had to retrieve his card and go out again.
Ran reasonably well, but was hampered by not being able to see the control circles nor read the descriptions, so as I approached where I thought a control was had to slow down. Also coming out of the 2nd control started off to pickup a control round the lake, thinking I would then cut accross to one in the streets, but realsied after I had gone 100m or so, that I wasn't going to be able to get accross. Turned back and changed the plan. That put me behind the pack, so had to work hard to get through. With about 3 controls to go a bit of a line had formed, with me at the head, so coming out of the final control, picked up the tempo to make I wasn't going to be out sprinted.
Two highlights for the night: 1. there was a control on the judges finsh stand on the inside of the local aths track. The way the apck went this was the 2nd control, so the pack was still large at that stage, and it decended on the track ina swarm, much to the astonishment of teh aths club runners who were lined up on the track for the start of a race.
2. One of the guys in teh line got so carried away with the lift in tempo through the last few controls, and the run to the finish, that he forgot he was one short. So he had to retrieve his card and go out again.
Monday Jan 19, 2009 #
running 47:40 [3] 10.0 km (4:46 / km)
shoes: kyano 14
This was going to be a lazy 10 in 50 miutes. However, you should never discount the power of OMS. When I got down to the waterfront I discoved a fairly steady stream of other runners and so the pace picked up as the subliminal competitive streak came closer to the surface.
Dancing 1:30:00 [1]
Not a particularly satisfying session. Stuggled with the tming and footwork.
Sunday Jan 18, 2009 #
running 1:20:40 [3] 16.6 km (4:52 / km)
shoes: asics overdraft (red)
LSR day. A bit longerand a bit quicker than last week
Friday Jan 16, 2009 #
running 47:30 [3] 9.6 km (4:57 / km)
shoes: kyano 14
Early run to fit in a day trip to Adelaide. After the run last night I didn't get time to warm-down and stretch as well as I wantde, basically had a toekn jog and then had to drive into teh city and back. Legs reminded me this morning that they want better treatment than that in the fiture.
Thursday Jan 15, 2009 #
running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: asics overdraft (red)
Gentle run from home to stret-o venue for teh night. A bit further than originally planned because it wasn't where the directions on the web said. It had movde down the road a bit.
Token warm down after street-o because I had child pickup duties.
Token warm down after street-o because I had child pickup duties.
pseud-o 42:30 [3] * 9.7 km (4:23 / km)
spiked:19/22c shoes: asics overdraft (red)
Street-O, two map score event with half the controls on each map. The idea was that you could only take one map at a time and that you had to come back to change. This wasn't a real issue as I always reckoned on getting all the controls, so finished on one map and then did the other. Good running, but a bit sloppy in the circle on a couple of controls.
Wednesday Jan 14, 2009 #
running 48:20 [3] 10.0 km (4:50 / km)
shoes: kyano 14
Routine run. The 1st 3 k took 15 mins, then picked up the pace a bit and did the next 7 in 33:20. The only noticeable difference was that I no longer felt like I was loafing.
Warm morning but no balloons today.
Warm morning but no balloons today.
Tuesday Jan 13, 2009 #
running 17:40 [3] 3.6 km (4:54 / km)
shoes: asics overdraft (red)
Warm-up to the incline. Decided that a set of "hills" was a better option than street-o tonight, given the weather forecast, and that I need to put aside the recent lazy training ways.
running hills 6:20 [4] 1.65 km (3:50 / km) +100m 2:57 / km
shoes: asics overdraft (red)
Moderately paced inclines, not really steep enough to qualify as a hill, nor fast enough to be a sprint.
First session like this for several months and I felt it. Knew I needed to get some more discipline into the training, but had been avoiding it. Completed a set of 8, but the legs were feeling it.
First session like this for several months and I felt it. Knew I needed to get some more discipline into the training, but had been avoiding it. Completed a set of 8, but the legs were feeling it.
running warm up/down 9:50 [2] 1.65 km (5:58 / km)
shoes: asics overdraft (red)
The coast back down after each climb.
running 16:20 [3] 3.6 km (4:32 / km)
shoes: asics overdraft (red)
Run back home. Strange how the run home is always faster than the run there, despite having done a set of hills.
Monday Jan 12, 2009 #
running 49:40 [3] 10.1 km (4:55 / km)
shoes: kyano 14
SSR (short slow run) Much the same as LSR, but shorter.
Very overcast this morning and the ea was really flat which meant it almost merged with the sky at the horizon. The lights of the ships on the horizon were really noticable. Also 6 balloons over the city for an early mornin flight. At the start of the run there was no one else around and it was very quiet, started to think I had set the alarm worngly again.
Very overcast this morning and the ea was really flat which meant it almost merged with the sky at the horizon. The lights of the ships on the horizon were really noticable. Also 6 balloons over the city for an early mornin flight. At the start of the run there was no one else around and it was very quiet, started to think I had set the alarm worngly again.
Dancing 1:30:00 [1]
Practice, practice, practice.
Sunday Jan 11, 2009 #
running 1:14:40 [3] 15.0 km (4:59 / km)
shoes: asics overdraft (red)
Long slow run (LSR) day. It was certainly slow, but not so long
Friday Jan 9, 2009 #
running 46:20 [3] 9.7 km (4:47 / km)
shoes: kyano 14
Not a great effort.
Thursday Jan 8, 2009 #
running tempo 49:30 [3] 11.0 km (4:30 / km)
shoes: asics overdraft (red)
First and last half k were slowish, but middle 10k was run as tempo at 4:20 pace. Wind made it a bit hard in places, but otherwise this was a good solid run.
Wednesday Jan 7, 2009 #
running 50:20 [3] 10.7 km (4:42 / km)
shoes: kyano 14
Felt flat from the start and it took a while to get any rythm.
Tuesday Jan 6, 2009 #
running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: asics overdraft (red)
Jog round the block before and after street o.
pseud-o tempo 49:00 [4] 11.2 km (4:23 / km)
shoes: asics overdraft (red)
Street-O at Hoppers Crossing. Excellent course which had you reaccessing options most of the way, and created plenty of discussion afterwards. Felt a bit lethargic running, not sure if it was the weather, the harder week last week, or being back at work. Also don't think I got teh optimum route choice.
Monday Jan 5, 2009 #
running 53:20 [3] 11.2 km (4:46 / km)
shoes: kyano 14
Early run, to clear the mind and prepare the body for the return to work. Great morning for it. Very still and great sight of hot air ballons hanging over the city as the sun was coming up. Stealing from Douglas Adams "The ballons hung in the sky in much the same way as bricks don't."
Dancing 1:00:00 [1]
Revision. You think you have forgotten everything, and then when you start revising you realise you have remembered some things but there was a whole lot more you should have remembered.
Saturday Jan 3, 2009 #
running 1:01:20 [3] 12.5 km (4:54 / km)
shoes: asics overdraft (red)
Had visitors over for lunch today, so took the opportunity for some company on the run before hand. Almost perfect conditions, and the company made all the difference.
Friday Jan 2, 2009 #
running 38:10 [3] 8.1 km (4:43 / km)
shoes: kyano 14
A bit shorter, and the legs felt tired today. Not so windy, which was good
Thursday Jan 1, 2009 #
running 48:10 [3] 10.1 km (4:46 / km)
shoes: asics overdraft (red)
Got out in the late afternoon, and the wind was strong. Round the beach and back. Going out felt good, but the return was harder into the wind