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Training Log Archive: phatmax

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
running	26	19:29:00	152.42	(7:40)	245.3	(4:46)	220
Exercise session	8	4:30:00
orienteering	2	59:30	6.21	(9:35)	10.0	(5:57)	260	32 /	35c	91%
Total	27	24:58:30	158.64		255.3		480	32 /	35c	91%

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Friday Oct 31, 2014 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 19 (grey)

Thursday Oct 30, 2014 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Saucony Hurricane 15

Legs were feeling a bit better this morning, and the run itself was far more comfortable

Wednesday Oct 29, 2014 #

running warm up/down 32:00 [3] 6.5 km (4:55 / km)
shoes: Kyano 19 (grey)

Run to Fearon as a warm up and then the run home. Quads were feeling sore this morning and on the run down I was hoping there wasn't going to be any squats in the exercises. Way too much to hope for.

running intervals 13:30 [4] 3.0 km (4:30 / km)
shoes: Kyano 19 (grey)

Shuttle runs inbetween exercise sets.

running 2:00 [4] 0.5 km (4:00 / km)
shoes: Kyano 19 (grey)

Brief run between sets of shuttle run/exercises

Exercise session 20:00 [3]

Pushups, squats, plank, table (reverse plank) and mountain climbers. These were inbetween shuttle runs. I had been dreading the squats, but discovered that several minutes of mountain climbers was worse.

Tuesday Oct 28, 2014 #

running 51:10 [3] 10.0 km (5:07 / km)
shoes: Saucony Hurricane 15

Slow this morning. Quads were suffering after last night.

Monday Oct 27, 2014 #

running 43:00 [3] 9.0 km (4:47 / km)
shoes: Kyano 19 (grey)

Evening run to exercise class and back.

Exercise session 45:00 [4]

Evening class, and tougher than normal.

Saturday Oct 25, 2014 #

running 1:08:50 [3] 14.0 km (4:55 / km)
shoes: Kyano 19 (grey)

Relaxed early run.

Friday Oct 24, 2014 #

running warm up/down 25:10 [3] 5.0 km (5:02 / km)
shoes: Saucony Hurricane 15

Run to The Strand for interval session and then a run home

running intervals 20:00 [5] 5.1 km (3:55 / km)
shoes: Saucony Hurricane 15

Tough session, 3 x 1000m, with 90 seconds break; 3 x 500m with 60 seconds break and 3 x 200m, with 30 seconds break..

Thursday Oct 23, 2014 #

running 29:00 [3] 6.0 km (4:50 / km)

Got home about 12:15 am , so short run to exercise class

Exercise session 45:00 [3]

Good mix of upperbody, core and legs

Wednesday Oct 22, 2014 #

running 43:30 [3] 9.3 km (4:41 / km)
shoes: Saucony Hurricane 15

Went the opposite way along the waterfron this morning

Tuesday Oct 21, 2014 #

running 47:20 [3] 10.0 km (4:44 / km)
shoes: Saucony Hurricane 15

Along the foreshore at Rockingham.

Monday Oct 20, 2014 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: Kyano 19 (grey)

Run to exercise class and then a run home. A bit lethargic to start with.

Exercise session 40:00 [3]

Sunday Oct 19, 2014 #

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: New integrators

Warmup and warm down for the relays.

orienteering race 38:30 [4] *** 5.8 km (6:38 / km) +240m 5:30 / km
spiked:9/10c shoes: New integrators

Vic relays. First leg and a solid run. Monitor glitch on 3, and possibly should have taken the left route, but otherwise clean. It was fairly steep and I struggled a bit on a couple of the hills.

Saturday Oct 18, 2014 #

running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Pre and post sprint o run.

orienteering race 21:00 [3] ** 4.2 km (5:00 / km) +20m 4:53 / km
spiked:23/25c

Sprint race at Newport Lakes. Nice area and a well set course. Slight hesitation going out the gate next to 11, and then hit the wrong clearing on 16 but quickly crossed to the adjacent one, cost 15 seconds. Enjoyed the run

Friday Oct 17, 2014 #

Exercise session 15:00 [3]

No running today, did a short exercise session concentrating on core and upper body

Thursday Oct 16, 2014 #

running 41:30 [3] 9.2 km (4:31 / km)
shoes: Saucony Hurricane 15

Different starting point due to a change of accommodation. Ran up King William, then short Torrens loop and back

Wednesday Oct 15, 2014 #

running 44:30 [3] 9.7 km (4:35 / km)
shoes: Saucony Hurricane 15

Loop around the Torrens

Tuesday Oct 14, 2014 #

running 42:30 [3] 9.6 km (4:26 / km) +50m 4:19 / km
shoes: Saucony Hurricane 15

Fairly brisk late afternoon run.
Stuff-up of the day. In Adelaide for 3 nights and went to checked into the hotel, only to discover they didn't have a booking. Somewhere there has been a disconnect and what was thought to be a booking by the travel helper was only a request at the hotel. Fortunately they had a room for the night, but need to find an alternate place for the next 2 nights. It is hard to get good help these days.

Monday Oct 13, 2014 #

running 41:30 [3] 8.5 km (4:53 / km)
shoes: Saucony Hurricane 15

Run to exercise class and then run home. Garmin seems to have a mind of its own at the momnet. It scrambled its brain late last week and I reset all the data. Did the same thing after yesterdays run, so reinput everything. Then this morning it wouldn't change to the timing display.

Exercise session 45:00 [3]

Upper body and leg, with some core work.

Sunday Oct 12, 2014 #

running 1:07:40 [3] 14.1 km (4:48 / km)
shoes: Kyano 19 (grey)

Great morning for a run.

Friday Oct 10, 2014 #

running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Kyano 19 (grey)

Run from home to The Strand as a warmup and then back home again after hills

running hills 6:20 [4] 1.8 km (3:31 / km) +90m 2:49 / km
shoes: Kyano 19 (grey)

12 hill reps on Stevadore St in 2 sets of 6.

running 9:50 [2] 1.8 km (5:28 / km)
shoes: Kyano 19 (grey)

Coast back down the hill between efforts

Thursday Oct 9, 2014 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Saucony Hurricane 15

Reasonably relaxed eearly run.

Exercise session 15:00 [3]

A set of upper body and core exercises

Wednesday Oct 8, 2014 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: Kyano 19 (grey)

Home to The Strand and then to Peel St and back; plus coast down the hill between efforts. The warmup pace to Peel St was very even with less than 0.4 seconds per km difference for the first 3 k.

running hills 6:00 [4] 1.6 km (3:45 / km) +80m 3:00 / km
shoes: Kyano 19 (grey)

8 efforts up Peel St