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Training Log Archive: phatmax

In the 31 days ending Jan 31, 2014:

activity

time

miles

running

22:43:10

176.03

(7:45)

283.3

(4:49)

110

Exercise session

4:30:00

Total

27:13:10

176.03

283.3

110

1:27

0:00

» now

Friday Jan 31, 2014 #

running 1:10:00 [3] 14.6 km (4:48 / km)
shoes: Kyano 19

Three distinct sections. A gentle warm up, then a steady paced run for 42 minutes, then a gentle warm down.

Thursday Jan 30, 2014 #

running 37:00 [3] 8.0 km (4:38 / km)
shoes: Hurricane 14, grey

Quick run after work. Was a bit slack and decided not to get up early. Fortunately it wasn't too hot.

Exercise session 15:00 [3]

Abs and upper body

Wednesday Jan 29, 2014 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Kyano 19

Had to wait until the evening due to a day trip to Canberra. The first k was horrible and the legs felt likethey just wouldn't work. Then got into it and the rest was fine.

Tuesday Jan 28, 2014 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: Kyano 19

Easy early run. felt a bit flat this morning, but still managed an OK run.

Monday Jan 27, 2014 #

Exercise session 40:00 [3]

Really solid work out for the abs and upper body.

running 45:40 [3] 9.1 km (5:01 / km)
shoes: Hurricane 14, grey

Run from home to The Strand as a warm up for exercises and then home afterwards. Convinced one of the others to run home with me, nice to have company for a change.

Sunday Jan 26, 2014 #

Note

Walked to the beach this morning and watched the open water swimming from the breakwater, while having croissant and coffee. Great series of races, 500m, 1 k and 2k.

Saturday Jan 25, 2014 #

running 1:16:00 [3] 16.0 km (4:45 / km)
shoes: Kyano 19

Legs were a bit tired this morning. Zig zagged between the strand and melbourne rd, up to north rd, and then back along the strand. A couple of detours on the way back to stretch the distance out.

Friday Jan 24, 2014 #

running warm up/down 32:40 [2] 6.0 km (5:27 / km)
shoes: Kyano 19

Warm up from home to Fearon Reserve, and then on to the start of Jawbone. Jog back from Jawbone to Fearon and then home after tempo running

running tempo 24:00 [5] 6.0 km (4:00 / km)
shoes: Kyano 19

3 x 8 minutes tempo run, with a 2 minute rest between. these were done as out and back. Even set of 3, but the back leg on the last one wasa real test

Thursday Jan 23, 2014 #

running 48:30 [3] 9.7 km (5:00 / km)
shoes: saucony hurricane 14

Felt very lethargic this morning, so just plodded around. On the stretch along The Strand watched a cruise liner doa u-turn and back into station pier against a back drop of teh city buildings and rising sun. Would have been good to have the acmera.

Exercise session 15:00 [3]

Round of upper body and core exercises.

Wednesday Jan 22, 2014 #

running 47:30 [3] 10.5 km (4:31 / km)
shoes: Kyano 19

Lunch time run. Bright sunny day, but a cool southerly wind. Good to have the break during the day to provide some thinking time

Tuesday Jan 21, 2014 #

running 52:00 [3] 10.5 km (4:57 / km)
shoes: Hurricane 14, grey

Was woken from a deep sleep this morning when the alarm went off, consequently felt a bit lethargic and never really got going.

Monday Jan 20, 2014 #

running 42:00 [3] 8.8 km (4:46 / km)
shoes: Kyano 19

Usual Monday morning deal. Home to teh Strand, exercise class and then the run home. The run home was reasonably brisk at 4:35 pace.

Exercise session 45:00 [3]

Upper body and core. The arms and shoulders really felt it this morning.

Saturday Jan 18, 2014 #

running 1:12:30 [3] 15.0 km (4:50 / km)
shoes: Kyano 19

Longer run for the week. Headed up to the bridge and then back along the water. Although cooler than the last couple of days, it was more humid. Light wind on the way back made it more pleasant.

Exercise session 15:00 [3]

Some upper body and core.

Friday Jan 17, 2014 #

running warm up/down 32:00 [2] 6.2 km (5:10 / km)
shoes: Kyano 19

Home to Fearon Reserve the "long" way, and then back home after intervals. Wasn't too bad this morning. I was expecting worse.

running intervals 16:20 [4] 4.0 km (4:05 / km)
shoes: Kyano 19

two sets of 5 intervals 100, 150, 200, 250, 300 with recovery reducing from 300 to 100. Last couple of the second set were tough, but managed to do the second set 10 seconds faster than the first. About half the group struggled on the second set.

running 11:20 [2] 2.2 km (5:09 / km)
shoes: Kyano 19

Recovery run between interval sets

Thursday Jan 16, 2014 #

running 48:50 [3] 10.1 km (4:50 / km)
shoes: Hurricane 14, grey

Standard run along The Esplanade and Nelson place and return. Wasn't too bad this morning (comparitively).

Exercise session 15:00 [3]

Set of upper body exercises.

Wednesday Jan 15, 2014 #

running 35:10 [3] 7.2 km (4:53 / km)
shoes: Kyano 19

Tough morning for running, but the sunrise was spectacular. Home to Peel St for a couple of hills and then back home again.Seriously thougt about switching days around, but the forecast wasn't going to be any better for teh next few mornings, so decided to stick with hills, but cut back the number. Run there was OK, but back home felt a bit of a struggle.

running hills 3:50 [4] 1.0 km (3:50 / km) +50m 3:04 / km
shoes: Kyano 19

The original plan was between 6 and 8, but cut it back to 5 in deference to the weather.

running 6:10 [2] 1.0 km (6:10 / km)
shoes: Kyano 19

Coast back down the hill between climbs.

Tuesday Jan 14, 2014 #

running 47:40 [3] 10.1 km (4:43 / km)
shoes: Hurricane 14, grey

A warm morning. Was a bit quicker than I thought it was going to be.

Monday Jan 13, 2014 #

running 40:00 [3] 8.3 km (4:49 / km)
shoes: Kyano 19

Out early this morning and was rewarded by some great conditions.

Exercise session 45:00 [3]

5 sets of 3 exercises with 3x 1 minute reps each. Upper body, core and leg work. Third rep was tough for most of the exercises.

Saturday Jan 11, 2014 #

running 1:07:30 [3] 14.0 km (4:49 / km)
shoes: Kyano 19

Really pleasant run up around Newport and back along the strand and esplanade. Felt pretty comfortable .

Friday Jan 10, 2014 #

running warm up/down 28:40 [2] 5.5 km (5:13 / km)
shoes: Hurricane 14, grey

Home to Fearon Reserve for training, and then back home afterwards.

running tempo 40:50 [4] 9.5 km (4:18 / km)
shoes: Hurricane 14, grey

Usual tempo run out through Jawbone, round the soccer pitches and past the refinery. Out in 20:30 and back in 20:20.
Have been having a frustrating couple of days trying to find out about road closures in Buninyong for the weekend. I need to visit on Sunday, but the Australian road cycling championships are on. Looked on the web site on Monday and Tuesday, but there were no details of hte road closures for teh weekend. The ones for Wednesday and Thursday were there, but not Saturday or Sunday. Tried ringing the phone number on the website, but it wasn't right. Then rang cycling Australia, who couldn't help, but gave me the mobile number for the event manager. When I rang he told me to look on the website. Deep breath and count to 10. Politely (as I could) explained they weren't on the website etc. He took my phone number and promised to ring back. That was Wednesday morning and I am still waiting! Fortunately they have updated the website, so details are now up, which is just as well as getting round the closures is going to involve a large detour. While the website has information about what roads are closed, it doe not offer any information about the detours that will be in place, or routes around the closures. Not very helpful if you don't know the area.

C • RD Closures 2

Thursday Jan 9, 2014 #

running 49:40 [3] 10.1 km (4:55 / km)
shoes: Kyano 19

Could easily have turned over and gone back to sleep this morning, so no great enthusiasm.

Exercise session 20:00 [3]

Upper body and core.

Wednesday Jan 8, 2014 #

running 51:00 [3] 10.3 km (4:57 / km)
shoes: Hurricane 14, grey

From home to The Strand via Ferguson St and then up and donw the roads off The Strand up to North Rd and back. Tried to run the upward incline bits harder.

Tuesday Jan 7, 2014 #

running 49:20 [3] 10.5 km (4:42 / km)
shoes: Kyano 19

Lunchtime run around the beach at Port Melbourne. Made for a nice change of scenery.

Monday Jan 6, 2014 #

running 44:40 [3] 9.1 km (4:55 / km)
shoes: Kyano 19

Home to the Strand and back

Exercise session 40:00 [3]

Upper body and core. Was really starting to feel it in the abs mid-way through the third variation of curls.

Friday Jan 3, 2014 #

running 30:40 [3] 6.0 km (5:07 / km)
shoes: Hurricane 14, grey

Warm up run to Fearon Reserve for exercise and interval session, and then the return trip home afterwards

running intervals 8:00 [5] 2.4 km (3:20 / km)
shoes: Hurricane 14, grey

12 x 200m. Tough session.

running 12:00 [2] 2.0 km (6:00 / km)
shoes: Hurricane 14, grey

Recovery between intervals

Exercise session 20:00 [3]

A lot of leg work plus some upper body.

Thursday Jan 2, 2014 #

running 49:40 [3] 10.0 km (4:58 / km)
shoes: Kyano 19

This morning was a shock to the system, having to get up early. Felt a bit lethargic and took it pretty easy as evidenced by an average HR of 130.

Wednesday Jan 1, 2014 #

running 34:50 [3] 7.2 km (4:50 / km)
shoes: Hurricane 14, grey

Home to Peel st as a warm up and then back home after a short hill session.

running hills 4:30 [4] 1.2 km (3:45 / km) +60m 3:00 / km
shoes: Hurricane 14, grey

6 ascents of Peel St incline. Was in two minds about doing them, and nearly picked, but decided I needed to in the end. Six was enough for today, and showed up the lack of hill fitness.

running 7:20 [2] 1.2 km (6:07 / km)
shoes: Hurricane 14, grey

The recovery coast back down between ascents

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