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Training Log Archive: phatmax

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m
running	27	20:24:50	157.77	(7:46)	253.9	(4:49)	510
Exercise session	8	3:55:00
orienteering	1	1:05:15	7.02	(9:18)	11.3	(5:46)	250	13 /	15c	86%
Total	28	25:25:05	164.79		265.2		760	13 /	15c	86%

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Sunday May 31, 2015 #

running 1:07:40 [3] 14.1 km (4:48 / km)
shoes: Brooks Rivana 5

Sunday run. Started slower and worked into it. First 4 k were 5 to 5:10 pace, next 4 were 4:40 to 4:50, then a couple in the 4:30s and finished off withe the last ones in the 4:40s.

Friday May 29, 2015 #

running 43:00 [3] 8.5 km (5:04 / km)
shoes: Brooks Rivana 5

Warm up run to Fearon Reserve, recovery run and then warm down run home.

running race 3:40 [5] 1.0 km (3:40 / km)
shoes: Brooks Rivana 5

1 km time trial. Solid effort

running 10:00 [2] 0.5 km (20:00 / km)
shoes: Brooks Rivana 5

Running technique drills

Thursday May 28, 2015 #

running 46:20 [3] 9.8 km (4:44 / km) +100m 4:30 / km
shoes: Kyano 20

From the hotel in Potts Point, back into Hyde Park, down to the opera house and then loop through The Domain and back.

Wednesday May 27, 2015 #

running 29:40 [3] 6.0 km (4:57 / km)
shoes: Brooks Rivana 5

Run to Fearon Reserve and back.

Exercise session 30:00 [3]

3 rounds of 5 x 5 x 5; that is five times through 5 reps of 5 different exercises. That means a total of 25 of each exercise in a round.
Solid session, with push ups and sit ups in each round, plus a mix of squats, lunges, medicine ball shoulder press, burpies and mountain climbers.

Tuesday May 26, 2015 #

running 48:00 [3] 10.2 km (4:42 / km)
shoes: Kyano 20

Monday May 25, 2015 #

running 41:10 [3] 8.5 km (4:51 / km)
shoes: Brooks Rivana 5

Exercise session 35:00 [3]

Good mix of upper body, core and leg work

Sunday May 24, 2015 #

running 1:04:00 [3] 13.0 km (4:55 / km)
shoes: Kyano 20

Started slowly but worked into it. Pleasant morning although a bit cool.

Friday May 22, 2015 #

running warm up/down 29:20 [3] 6.0 km (4:53 / km)
shoes: Brooks Rivana 5

Home to Fearon Reserve and back as a warm up and then warm down for interval session.

running intervals 6:40 [4] 2.0 km (3:20 / km)
shoes: Brooks Rivana 5

Mixed intervals, 9 x 70m, 4 x 150 and 4 x 200

running 12:20 [2] 2.0 km (6:10 / km)
shoes: Brooks Rivana 5

Recovery jog between intervals.

Thursday May 21, 2015 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Kyano 20

Home to training and then back again. Slightly shorter than normal for the going to section due to the drizzle.

Exercise session 40:00 [3]

Solid session covering wole body.

Wednesday May 20, 2015 #

running 54:20 [3] 10.8 km (5:02 / km) +50m 4:55 / km
shoes: Brooks Rivana 5

Found it hard to get going this morning and the first couple of kms were slow. Picked up from halfway.

Tuesday May 19, 2015 #

running 39:30 [3] 8.1 km (4:53 / km)
shoes: Kyano 20

Out very early this morning, to get a run in before an early flight.

Monday May 18, 2015 #

running 39:30 [3] 8.0 km (4:56 / km)
shoes: Brooks Rivana 5

Back to teh routine. Home to The Strand for exercise class and then back home afterwards

Exercise session 40:00 [3]

Solid session this morning, plenty of upper body and core.

Sunday May 17, 2015 #

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: New integrators

orienteering race 1:05:15 [4] *** 11.3 km (5:46 / km) +250m 5:12 / km
spiked:13/15c shoes: New integrators

Once again a reasonable race marred by a couple of controls. One was my fault, the other I am putting down to some questionable mapping. First 2 controls were OK, then heading to 3 crossed 2 gullies and got onto the spur, but it was much broader than expected. Ran down and got to the road, then worked out I was still short. The first gully was much larger than drawn on the map. Then good through to 6. Climbed hte hill to 7, then headed down the wrong spur. Lanita made the same error. Got close to the bottom and worked it out so back. Then was good through to the finish. The two controls probably cost 5 to 6 minutes.

Friday May 15, 2015 #

running 39:40 [3] 8.5 km (4:40 / km)
shoes: Kyano 20

Exercise session 20:00 [3]

Thursday May 14, 2015 #

running 55:40 [3] 12.0 km (4:38 / km)
shoes: Kyano 20

Along one of the "rivers" running into the harbour. The area quickly changes from the massive monolithic buildings near the harbour into low rise residential.

Wednesday May 13, 2015 #

running 43:20 [3] 9.3 km (4:40 / km)
shoes: Kyano 20

Moved to Yokahama

Tuesday May 12, 2015 #

running 44:20 [3] 9.2 km (4:49 / km) +50m 4:41 / km
shoes: Kyano 20

Monday May 11, 2015 #

running 54:40 [3] 11.7 km (4:40 / km) +50m 4:34 / km
shoes: Kyano 20

Loop of the Akasaka Estate and Aoyama Cemertery.

Sunday May 10, 2015 #

Exercise session 20:00 [3]

"overnight" flight from London to Tokyo. 12 hours but leaves at lunchtime and lands in the morning, Did an upper body and core workout in the hotel gym, then a long walk

Saturday May 9, 2015 #

running 1:00:30 [3] 12.6 km (4:48 / km) +100m 4:37 / km
shoes: Kyano 20

Hyde Park and parts of Kensington.

Friday May 8, 2015 #

running 38:20 [3] 8.3 km (4:37 / km) +50m 4:29 / km
shoes: Kyano 20

A bit later this morning. Pleasant loop of Hyde Park

Exercise session 20:00 [3]

Upper body and core session in the gym

Thursday May 7, 2015 #

running 49:10 [3] 10.4 km (4:44 / km)
shoes: Kyano 20

Run along the foreshore at Portsmouth. A better morning with much less wind and no threat of rain.An early start with a 5am text exchange back home and then a phone call. After that decided I may as well get up and go for a run.

Wednesday May 6, 2015 #

running 46:50 [3] 10.1 km (4:38 / km) +60m 4:30 / km
shoes: Kyano 20

Again dodged the rain, but the signs of the overnight down pour were evident.

Tuesday May 5, 2015 #

running 53:10 [3] 11.5 km (4:37 / km) +50m 4:31 / km
shoes: Kyano 20

From Wickham to Bishop Waltham and back. Managed to avoid getting wet.

Monday May 4, 2015 #

running 21:00 [3] 4.0 km (5:15 / km)

A short leg stretch after 30+ hours of travel. Brief run along the Meon Valley path.

Sunday May 3, 2015 #

running 1:01:20 [3] 12.8 km (4:47 / km)
shoes: Brooks Rivana 5

Good stretch of the legs. Really still and calm this morning, great for running

Saturday May 2, 2015 #

running 48:40 [3] 10.0 km (4:52 / km)
shoes: Kyano 20

Friday May 1, 2015 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Brooks Rivana 5

Run to Fearon Reserve and back

running intervals 4:00 [4] 1.0 km (4:00 / km)
shoes: Brooks Rivana 5

Sprints in the sand at Williamstown. 32 in total, but broken up so you didn't notice how many all up. Biggest group was 10 to start with. Tough running in the sand.

Exercise session 30:00 [3]

Squats, lunges, dips, pushups and then a solid 5 minute of core work. to complete the session. Got through 100 pushups in total, but no more than 10 in any set.

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