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Training Log Archive: phatmax

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m
running	27	20:17:40	158.88	(7:40)	255.7	(4:46)	80
Exercise session	9	3:35:00
walk	2	3:00:00	9.32	(19:19)	15.0	(12:00)	400
orienteering	1	37:00	2.8	(13:14)	4.5	(8:13)	150	14 /	17c	82%
Total	27	27:29:40	171.0		275.2		630	14 /	17c	82%

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Tuesday May 31, 2016 #

running 30:00 [3] 6.0 km (5:00 / km) +30m 4:53 / km
shoes: Kyano 21 NYC

A short run this morning. Catching the early morning ferry, so time was limited. Legs were a bit tired so I wasn't pushing.

Monday May 30, 2016 #

running 53:20 [3] 11.2 km (4:46 / km) +50m 4:39 / km
shoes: Kyano 21 NYC

From Poole to Sandbanks and back. Some of the most expensive real estate in the UK is in Sandbanks. Favoured territory of footballers. Was doing it fairly easily on the outward trip, but the return was into the headwind, so tougher.

Exercise session 15:00 [3]

Did a short session of body weight exercises

walk 2:00:00 [1] 10.0 km (12:00 / km)

Walked out to Hurst Castle. Tough going as the path is loose stones.

Sunday May 29, 2016 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: Kyano 21 NYC

Run around Baiter Park and along the quay in Poole.

walk 1:00:00 [1] 5.0 km (12:00 / km) +400m 8:34 / km

Walk from Ludlow to Durndle Door and back, plus some walking around Poole. The climb up is 1 in 3 going one way for over half a km. The other way is shorter and steeper. It was sunny, but not hot, maybe 17 or 18. Even so the locals were wearing shorts, t shirts and swimming.

Friday May 27, 2016 #

running 37:00 [3] 8.1 km (4:34 / km)
shoes: Kyano 21

The original schedule for the day had 10 hours on the ground in Melbourne between flying in from Tokyo and leaving for the UK, but with a couple of hours occupied by work meetings. Arrived 2 hours late, so a bit of rearranging was necessary. Managed to get through the meetings with extra efficiency, but the day felt rushed, and this was all there was time for.

Thursday May 26, 2016 #

running 47:00 [3] 10.0 km (4:42 / km)
shoes: Kyano 21

Legs were a bit tight in the groin this morning, and the first km or so was uncomfortable.

Wednesday May 25, 2016 #

running 39:10 [3] 8.1 km (4:50 / km)
shoes: Kyano 21

Opposite direction this morning. I was an hour earlier so it was a bit cooler and less humid.
Went past a couple of "Love Hotels" where guests pay by the hour. Apparently they are popular with couples who come in before they go to dinner or out for the evening.

Exercise session 20:00 [3]

A session in the hotel gym. Upper body and core

Tuesday May 24, 2016 #

running 47:30 [3] 10.1 km (4:42 / km)
shoes: Kyano 21

Landed in Tokyo at 5:30 and was at the hotel by 6:20. 2 hours before heading to the first meeting so a quick run to get the legs working again.

Monday May 23, 2016 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Kyano 21 NYC

Home to The Strand and then back home again

Exercise session 35:00 [3]

A solid session. Lot of upper body and leg work.

Sunday May 22, 2016 #

running 1:07:10 [3] 14.1 km (4:46 / km)
shoes: Kyano 21

Used the map from street o a couple of weeks ago, and ran the controls in the reverse direction. Distance around the controls was 11.1 km.

Friday May 20, 2016 #

running 20:00 [3] 4.2 km (4:46 / km)
shoes: Kyano 21

Home to Fearon Reserve as a warm up and then back home after tempo as a warm down

running tempo 30:20 [4] 7.2 km (4:13 / km)
shoes: Kyano 21

3 x 10 minutes with 2 minutes between.

Thursday May 19, 2016 #

running 48:30 [3] 10.1 km (4:48 / km)
shoes: Kyano 21 NYC

Early run.

Wednesday May 18, 2016 #

running 44:00 [3] 9.1 km (4:50 / km)
shoes: Kyano 21

Slipped a couple of inclines into the run this morning

Exercise session 20:00 [3]

Body weight exercises after the run

Tuesday May 17, 2016 #

running 49:30 [3] 10.1 km (4:54 / km)
shoes: Kyano 21 NYC

Struggled out of bed when the alarm went off. It would have been nice to roll over and go back to sleep.
Way to many things happening and not enough time.

Monday May 16, 2016 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Kyano 21

Exercise session 35:00 [3]

Started with a lot of leg work, then core and upper body.

Sunday May 15, 2016 #

running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: New integrators

Jogged around the carpark assembly area a couple of times and then to the start.

orienteering race 37:00 [4] **** 4.5 km (8:13 / km) +150m 7:03 / km
spiked:14/17c shoes: New integrators

A mixed bag. First miss was on 3, when I was too far right. Saw number 4, but knew it wasn't mine so ignored it. The description was a mound and there were stoned mounds in the erosion where I was. Took about 30 seconds to realise, and then another minute to run to 3. Back to 4 OK. Was hesitant on 5, but didn't lose time. Good through to what I thought was 14, then got a bit low going to 15. Realised the mistake and where I was, but another minute or so lost. No trouble on the last couple.
Finished to be told I had a mispunch, 14. This was the easiest control on the course. There were 2 controls within 15 m of each other. I navigated to the circle, spotted a control and punched. Ran past the second flag on the way to 15, but didn't see it, because I wasn't looking, because there should not have been a second flag!
Asked to be reinstated, based on the rule violation, but had to leave to go to a fund raising afternoon tea before I had a definitive answer. Probably looked like a dummy spit, but it wasn't, the tea was for a good cause and had been booked in months ago.

Friday May 13, 2016 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Kyano 21 NYC

Too and from training and some recovery jogs between interval sets.

running intervals 4:30 [4] 1.0 km (4:30 / km)
shoes: Kyano 21 NYC

20 x 50m. 16 "standard" intervals, and 4 with a harness towing a person. Order was 10 normal, 4 towing and 6 normal.

Exercise session 10:00 [3]

Body weight exercises

Thursday May 12, 2016 #

running 49:50 [3] 10.0 km (4:59 / km)
shoes: Kyano 21

It was a bi t windy this morning. Loafed with the wind and then worked harder into it. The tide was the highest I have ever seen it this morning. There is a sheltered corner of the beach behind the breakwater that was cover this morning, that I don't ever remember being covered before.

Wednesday May 11, 2016 #

running 21:00 [3] 4.5 km (4:40 / km)
shoes: Kyano 21 NYC

Warmup and warm down run from home to Fearon Reserve and back

running intervals 6:00 [4] 1.5 km (4:00 / km)
shoes: Kyano 21 NYC

Mixed intervals

Exercise session 30:00 [3]

Mix of boxercise and body weight exercises

Tuesday May 10, 2016 #

running 50:00 [3] 10.6 km (4:43 / km)
shoes: Kyano 21

It was tempting to roll back over this morning and defer the run. However, turned out well.

Monday May 9, 2016 #

running 45:40 [3] 9.3 km (4:55 / km)
shoes: Kyano 21 NYC

Felt a bit tired this morning and struggled to maintain the pace.

Sunday May 8, 2016 #

running 1:00:00 [3] 13.1 km (4:35 / km)
shoes: Kyano 21

The rain and a couple of things to do meant a late afternoon run. Enjoyed this as a challenge to run 13 k in the hour.

Friday May 6, 2016 #

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

Home to Fearon, first part of the run to The Strand and then the final bit home from Fearon

running tempo 17:00 [4] 4.0 km (4:15 / km)
shoes: Kyano 21

Put a faster section into the run.

Thursday May 5, 2016 #

running 49:10 [3] 10.2 km (4:49 / km)
shoes: Kyano 21 NYC

Wednesday May 4, 2016 #

running 42:00 [3] 9.1 km (4:37 / km)
shoes: Kyano 21

Around the lake and gardens in Canberra

Exercise session 15:00 [3]

In the hotel gym post run

Tuesday May 3, 2016 #

running 50:40 [3] 10.4 km (4:52 / km)
shoes: Kyano 21 NYC

Early run. The wind was blowing when I headed out making the conditions tough, particularly when heading directly into it. Took a sheltered route to The Strand and then did 1 km into the wind, and 1 km back. 5:50 going, and 4:20 back.

Monday May 2, 2016 #

running 39:10 [3] 8.0 km (4:54 / km)
shoes: Kyano 21

Home to The Strand and the back home after exercise session

Exercise session 35:00 [3]

Sunday May 1, 2016 #

running 1:14:50 [3] 15.2 km (4:55 / km)
shoes: Kyano 21 NYC

Experienced multiple seasons this morning. Started in sun, then wind and rain and finished back in sun again.

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