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Training Log Archive: phatmax

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  running24 17:24:50 133.28 214.5 290
  Exercise session11 5:35:00
  pseud-o1 40:00 5.41(7:24) 8.7(4:36)
  Total25 23:39:50 138.69 223.2 290

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Thursday Dec 31, 2015 #

running 33:50 [3] 7.5 km (4:31 / km) +50m 4:22 / km
shoes: Kyano 21

Landed to late for an evening run, so had to wait until lunchtime. Quick spin around the back roads.

Wednesday Dec 30, 2015 #

running 24:00 [3]
shoes: Brooks Rivana 5

Home to Fearon Reserve and back

running intervals 9:00 [4] 2.0 km (4:30 / km)
shoes: Brooks Rivana 5

Intervals and running drills

Exercise session 20:00 [3]

Upper body and core.

Tuesday Dec 29, 2015 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Brooks Rivana 5

Home to The Strand as warmup, then game after exercise session.

Exercise session 40:00 [3]

A lot of shoulder and upper body work, plus some core and a bit of leg work.

Monday Dec 28, 2015 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: Brooks Rivana 5

A really even paced run. 8 of the 10km were +/- 2 seconds of the average, and managed 4 k in a row spot on the average.

Sunday Dec 27, 2015 #

running 1:10:00 [3] 14.3 km (4:54 / km)
shoes: Brooks Rivana 5

Started slowly, but picked up after a couple of km, and kept a steady pace.

Friday Dec 25, 2015 #

running 49:30 [3] 10.0 km (4:57 / km)
shoes: Brooks Rivana 5

Ran from home to the edge of the map from Tuesday night and then ran a different route through the control locations. Felt a bit flat, and the parts into the wind were tough.

Thursday Dec 24, 2015 #

running 38:50 [3] 8.0 km (4:51 / km)
shoes: Brooks Rivana 5

Home to The Strand and the back home again. Plodded through this.

Exercise session 40:00 [3]

Legs and core were the main parts. A bit of upper body

Wednesday Dec 23, 2015 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Kyano 21

A bit of a struggle this morning and always felt like I was having to push to maintain the pace.

running race 2:00 [5] 0.5 km (4:00 / km)
shoes: Brooks Rivana 5

Pusher on the last leg of the billy cart relay. The team finished well in front for the 3rd year in a row. The biggest issue with the last leg in the winning team is barrage of water bombs down the home straight.

Tuesday Dec 22, 2015 #

pseud-o 40:00 [4] 8.7 km (4:36 / km)
shoes: Kyano 21

Seemed to be running well, but the evening was marred by some sloppy course setting. Two controls were further down the street than marked, one was on the other side of the road than marked, one had an incorrect description, and one was missing. The last one was probably not the course setters fault, but the others were. Those sort of things make it a bit hit and miss, and take the edge off the enjoyment.

Monday Dec 21, 2015 #

running 40:00 [3] 8.2 km (4:53 / km)
shoes: Brooks Rivana 5

Home to The Strand, and then back home again.

Exercise session 40:00 [3]

Solid session. Plenty of upper body and core.

Sunday Dec 20, 2015 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Kyano 21

About on the limit for the conditions.

Friday Dec 18, 2015 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Brooks Rivana 5

Warm up run to training, and warm down run home, plus recovery between intervals

running intervals 7:20 [5] 2.0 km (3:40 / km)
shoes: Brooks Rivana 5

Mixed intervals

Exercise session 10:00 [3]

A variety of leg strength exercises

Thursday Dec 17, 2015 #

running 33:30 [3] 7.0 km (4:47 / km)
shoes: Brooks Rivana 5

Exercise session 40:00 [3]

Wednesday Dec 16, 2015 #

running 47:50 [3] 10.0 km (4:47 / km) +80m 4:36 / km
shoes: Kyano 21

Tuesday Dec 15, 2015 #

running 37:30 [3] 8.1 km (4:38 / km) +60m 4:28 / km
shoes: Kyano 21

A very sweaty morning

Exercise session 20:00 [3]

Session in the hotel gym, upper body and core

Sunday Dec 13, 2015 #

running 1:10:30 [3] 15.0 km (4:42 / km)
shoes: Kyano 21

Beautiful morning for a run. Comfortable run to Newport and then back around the water.

Friday Dec 11, 2015 #

running 41:30 [3] 9.0 km (4:37 / km)
shoes: Brooks Rivana 5

Solid run

Exercise session 20:00 [3]

Session in the hotel gym

Thursday Dec 10, 2015 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Kyano 21

An early start to fit a run in before travel.

Wednesday Dec 9, 2015 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Brooks Rivana 5

Warm up ru to Fearon Reserve and warm down run home

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

2 x 1 min and 1 x 2min Shuttle runs

Exercise session 40:00 [3]

Body weight exercises

Tuesday Dec 8, 2015 #

running 47:30 [3] 9.9 km (4:48 / km)
shoes: Kyano 21

Found it tough going with the humidity this morning

Monday Dec 7, 2015 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Brooks Rivana 5

Home to exercise class

Exercise session 45:00 [3]

Sunday Dec 6, 2015 #

running 1:00:20 [3] 12.5 km (4:50 / km) +50m 4:44 / km
shoes: Kyano 21

Home to Newport Lakes, a couple of laps around the tracks and then back home. The run there and back is a bit boring, but the lakes are a nice environment for a run.

Friday Dec 4, 2015 #

running 20:40 [3] 4.2 km (4:55 / km)
shoes: Kyano 21

Home to Fearon Reserve as a warm up nd then back home again afterwards

running intervals 12:00 [5] 3.1 km (3:52 / km)
shoes: Kyano 21

6 minutes, 4 minutes 2minutes. covered 1.5, 1.04 and .56 km respectively, for a toral of 3.1km

Exercise session 20:00 [3]

Body weight exercises.

Thursday Dec 3, 2015 #

running 43:40 [3] 9.0 km (4:51 / km)
shoes: Brooks Rivana 5

Fairly easy morning

Wednesday Dec 2, 2015 #

running 46:20 [3] 10.2 km (4:33 / km) +50m 4:26 / km
shoes: Kyano 21

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