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Training Log Archive: phatmax

In the 31 days ending Dec 31, 2012:

activity

time

miles

running

21:49:50

171.31

(7:39)

275.7

(4:45)

1100

orienteering

1:27:30

7.15

(12:15)

11.5

(7:37)

12 /

14c

85%

Dancing

1:00:00

Total

24:17:20

178.46

287.2

1100

12 /

14c

85%

1:49

0:00

» now

Monday Dec 31, 2012 #

running 50:20 [3] 10.0 km (5:02 / km) +150m 4:41 / km
shoes: saucony guide 5

Was going to be a flatter run, and sections were, but the long climbs were replaced by several sharp ones

Sunday Dec 30, 2012 #

running 1:03:00 [3] 13.0 km (4:51 / km) +300m 4:21 / km
shoes: saucony guide 5

Up the same hill as yesterday and further, went all the way down the other side, then along the flat. Long drag back up on the return

Saturday Dec 29, 2012 #

running 43:40 [3] 9.2 km (4:45 / km) +200m 4:17 / km
shoes: saucony guide 5

Spending several nights in Kaiteriteri with ex-neighbours. Morning run. No flat ground here, first k was down then a bit flat followed by 1.5 k up, a short down hill then up again. Good thing was the run back was more down than up, just a nasty sharp climb right at the end.

Thursday Dec 27, 2012 #

running 49:30 [3] 10.6 km (4:40 / km)
shoes: saucony guide 5 yellow

Morning run round The Esplanade and Nelson Place. Ran along the path through the grassland on the way out and footpath on the way back. Wind was a bit swirlly this mornng, but not too strong, so pleasant conditions.

Wednesday Dec 26, 2012 #

running 52:00 [3] 11.0 km (4:44 / km)
shoes: saucony guide 5

Earlyish run. Nice morning for it, clear and a gentle breeze. Legs felt a bit tired, but seemed to improve on the return.
Bit disappointed in the current shoes. Outsole is wearing a lot faster than I expected and would like. Unlikely to get the required mileage from them. Normally I aim for 800 to 1000k, but these will be lucky to get 600 at the present wear rate

Tuesday Dec 25, 2012 #

running 17:10 [3] 3.6 km (4:46 / km)
ahr:130 max:138 shoes: saucony guide 5 yellow

Home to peel st. Very very quiet this morning, like running in the bush, but an urban surround

running hills 7:00 [5] 2.0 km (3:30 / km) +80m 2:55 / km
shoes: saucony guide 5 yellow

10 ascents of peel st. Was determined to do at least 8, and managed a couple extra, despite the legs feeling tired. Had to really push over the final 20 or 30 m of each one.

running 12:00 [2] 2.0 km (6:00 / km)
shoes: saucony guide 5 yellow

Downhill floats between

running 17:20 [3] 3.6 km (4:49 / km)
ahr:140 max:145 shoes: saucony guide 5 yellow

Run back home. Rare occurrence, when it was slower than the run to there

Monday Dec 24, 2012 #

running 48:20 [3] 10.0 km (4:50 / km)
ahr:140 shoes: saucony guide 5

Windy evening. Easy on the way out, but harder on the way back

Sunday Dec 23, 2012 #

running 1:13:30 [3] 15.2 km (4:50 / km) +100m 4:41 / km
shoes: saucony guide 5

Weeks long run. Ran to Newport lakes then 6 laps around the lakes, and run back home. The lakes were very shaded and protected, which made it cooler than running round the streets. Only thing was the lack of breeze. Nice run.

Friday Dec 21, 2012 #

running 49:30 [3] 10.2 km (4:51 / km)
shoes: saucony guide 5

Early run. Legs felt tired this morning. Fantastic view of the morning balloons. 8 this morning and at one stage they were all in a line suspended just below the cloud

Thursday Dec 20, 2012 #

running 49:40 [3] 10.7 km (4:39 / km)
ahr:144 max:158 shoes: saucony guide 5 yellow

Evening run.

Wednesday Dec 19, 2012 #

running 45:30 [3] 10.0 km (4:33 / km) +60m 4:25 / km
ahr:156 max:168 shoes: saucony guide 5

Brisk lunchtime run around Westgate park. Raced a large contained ship back along the river on the return.

Tuesday Dec 18, 2012 #

running 48:30 [3] 10.0 km (4:51 / km)
ahr:132 max:145 shoes: saucony guide 5 yellow

Out early this morning, and took it much easier today. Beautiful morning for a run, and I was happy to not push.
Spent an hour or so installing daughter's dishwasher last night and stretching into the cupboard had used shoulder muscles in a different way. They were making a muted protest this morning.

Monday Dec 17, 2012 #

running 11:40 [3] 2.5 km (4:40 / km)
shoes: saucony guide 5

The first and last part of the run

running tempo 34:30 [4] 8.0 km (4:19 / km)
shoes: saucony guide 5

Had to turn it into a tempo run as was squeezed for time. A day that was full of distractions and interuptions. But the run was good.

Sunday Dec 16, 2012 #

running 1:12:50 [3] 15.1 km (4:49 / km)
ahr:143 max:154 shoes: saucony guide 5 yellow

Used an old street o map and went found the streets of williamstown. Do this occasionally for a change. Did all the controls in 58 minutes. Total of 12 k, then added another couple of k.

Friday Dec 14, 2012 #

running 49:20 [3] 9.9 km (4:59 / km)
ahr:134 max:147 shoes: saucony guide 5

Felt slow this morning and was struggling to get any momentum. It showed in the results.

Thursday Dec 13, 2012 #

running 17:30 [3] 3.6 km (4:52 / km)
shoes: saucony guide 5 yellow

Was determined to get a hill session in this week, so today was the dat. Warm and humid; and didn't get a great nights sleep, so the warm up to Peel St was tough going

running hills 5:40 [5] 1.6 km (3:32 / km) +80m 2:50 / km
shoes: saucony guide 5 yellow

8 Ascents of Peel St. Was tough this morning. The legs were feeling it after 3 and the last 2 were a struggle

running 10:20 [2] 1.6 km (6:27 / km)
shoes: saucony guide 5 yellow

The easy down hill recovery between ascents

running 17:10 [3] 3.6 km (4:46 / km)
shoes: saucony guide 5 yellow

Run home. By this stage was feeling very dry, only good thing was the tail wind along the strand.

Wednesday Dec 12, 2012 #

running 47:50 [3] 10.1 km (4:44 / km)
shoes: saucony guide 5 yellow

Hot evening. Had planned to run a bit slower, but pace was comfortable, so it was what it was

Tuesday Dec 11, 2012 #

running 51:00 [3] 11.0 km (4:38 / km)
ahr:140 max:155 shoes: saucony guide 5 yellow

Made sure I got up early this morning. Ran the first couple of k conservatively, but picked up after that.

Monday Dec 10, 2012 #

running 45:40 [3] 9.6 km (4:45 / km)
shoes: saucony guide 5

Shit of a day at work. Glad to get home and go for a run. Was cursing that I had been lazy and didn't get up early when the day suddenly filled up.up side was I got to go for a run in the evening as a stress relief for the day.

Sunday Dec 9, 2012 #

orienteering 1:01:50 [3] ***** 8.5 km (7:16 / km)
shoes: VJ Integrator

Relocation training exercise at Slatey Creek. Runners were paired up, and given two maps with alternating controls. One person had the maps and ran to an area, then gave the other map to the companion who had to relocate and identify where they were, and navigate to a nearby control tape. Roles were then reversed. Got put into a three with David brown ridge and Simon. Navigation part of the exercise was ok, but at times was struggling to keep up, and was forced to run harder than I was intending and legs were very tired at the end. Overall enjoyed the exercise, but need to remember to go with someone my own age.

orienteering 25:40 [3] ***** 3.0 km (8:33 / km)
spiked:12/14c shoes: VJ Integrator

Second training exercise, series of 3 short courses through the intense gold mining. Mass start, with splits. restart after each course. Legs were tired, so was running slowly. Tried hard to ignore the others and concentrate on navigating. Great fun

Friday Dec 7, 2012 #

running 45:30 [3] 9.6 km (4:44 / km)
shoes: saucony guide 5 yellow

Forced myself to get up this morning, no time during the rest of the day. Struggled around and the legs felt tired. The reward was the balloons. Muc closer today, I think they started in the west and then drifted over the city, so were much closer when I first saw them.

Thursday Dec 6, 2012 #

running 47:50 [3] 10.5 km (4:33 / km)
shoes: saucony guide 5 yellow

Steady evening run. Should have got up early, and then got caught at lunchtime, so had to go when I got home. Need to be more disciplined in the mornings

Wednesday Dec 5, 2012 #

running 49:10 [3] 10.5 km (4:41 / km)
ahr:142 max:154 shoes: saucony guide 5

Lunchtime run around the beach. Reasonably relaxed, but wind made it hard in places. The strong winds and high tide last night had left their mark on the beach, with debris up against the footpath etc.

Tuesday Dec 4, 2012 #

running tempo 55:00 [4] 12.2 km (4:30 / km) +50m 4:25 / km
ahr:151 max:164 shoes: saucony guide 5 yellow

Evening run around willie. Took an old winter series map, and ran around the controls. Challenge was to do all of them in under an hour. Made it comfortably. Kept steady pace through out. The map covered old willie and the strand up to North road. Made a change from normal run around the streets

Monday Dec 3, 2012 #

running 49:50 [3] 10.1 km (4:56 / km)
ahr:130 max:144 shoes: saucony guide 5

Rolled out of bed early and dawdled through this. Took till about halfway to get into the swing of it. Reward was the view of the balloons over the city. Six this morning, all hovering just under the cloud. Watched the initial ascent and a couple disappeared into teh cloud and then a minute or two later re-emerged and then hung there. The dark cloud made the hot air burners stand out.

Dancing 1:00:00 [1]

Sunday Dec 2, 2012 #

running 1:12:00 [3] 15.1 km (4:46 / km) +80m 4:39 / km
ahr:143 max:159 shoes: saucony guide 5 yellow

Headed to Newport lakes again for some more laps. Really nice and peaceful. Only downside was the swarms of little insects in a couple of places. The undulating path makes for a change in what is an otherwise flat area.

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