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Training Log Archive: phatmax

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m
running	27	21:27:40	168.08	(7:40)	270.5	(4:46)	100
Exercise session	10	4:15:00
orienteering	1	44:00	4.78	(9:12)	7.7	(5:43)	140	12 /	14c	85%
Total	27	26:26:40	172.87		278.2		240	12 /	14c	85%

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Wednesday Aug 31, 2016 #

running 39:50 [3] 8.0 km (4:59 / km)
shoes: Kyano 21 NYC

Struggled this morning. Woke up with blocked sinus and didn't feel like I was breathing properly on the run.

Tuesday Aug 30, 2016 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Kyano 21 Blue

Did a loop around the streets

Monday Aug 29, 2016 #

running 40:20 [3] 8.6 km (4:41 / km)
shoes: Kyano 21 Blue

Solid run on a cool Canberra morning

Exercise session 20:00 [3]

Upper body and core session in the gym

Sunday Aug 28, 2016 #

running 1:08:30 [3] 15.0 km (4:34 / km)
shoes: Kyano 21 NYC

Footscray to home along the Maribyrnong, Yarra and then coast path. Was going to go early, but delayed until 8:30, resulting in the faster pace. It was a great morning for a run. Quite a few people on the path, the only bit where there wasn't anybody else was along Whitehall St.

Friday Aug 26, 2016 #

running 36:00 [3] 7.0 km (5:09 / km)
shoes: Kyano 21 NYC

Home to Fearon Reserve and back, plus jog recovery between intervals

running intervals 6:30 [3] 2.0 km (3:15 / km)
shoes: Kyano 21 NYC

10x100 and 20 x 50.

Exercise session 15:00 [3]

Body weight exercises

Thursday Aug 25, 2016 #

running 49:40 [3] 10.3 km (4:49 / km)
shoes: Kyano 21 Blue

Comfortable run.

Wednesday Aug 24, 2016 #

running 50:00 [3] 10.9 km (4:35 / km)
shoes: Kyano 21 NYC

Run along the east side of the bay from Brighton to St Kilda and back

Exercise session 15:00 [3]

Body weight exercises.

Tuesday Aug 23, 2016 #

running 50:30 [3] 10.5 km (4:49 / km)
shoes: Kyano 21 Blue

Slow, steady increase in pace through the run.

Monday Aug 22, 2016 #

running 38:30 [3] 8.0 km (4:49 / km)
shoes: Kyano 21 NYC

Home to The Strand and back

Exercise session 35:00 [3]

Upper body and core, with some leg work for good measure

Sunday Aug 21, 2016 #

running 1:07:40 [3] 14.0 km (4:50 / km) +100m 4:40 / km
shoes: Kyano 21 Blue

Home to Newport lakes, laps of the tracks around the park and then home again.

Friday Aug 19, 2016 #

running 53:30 [3] 11.3 km (4:44 / km)
shoes: Kyano 21 NYC

A mixed session. Some slower warm up, about 5.5 k of tempo, 4 x 50 and 2 x 100 intervals, and some slow warm down.

Thursday Aug 18, 2016 #

running 39:30 [3] 8.0 km (4:56 / km)
shoes: Kyano 21 Blue

Home to The Strand and then home again

Exercise session 35:00 [3]

Good mix of upper body, core and legs this morning. Particularly felt it in the shoulders and biceps

Wednesday Aug 17, 2016 #

running 49:00 [4] 11.0 km (4:27 / km)
shoes: Kyano 21 NYC

Today was everything yesterday wasn't. Solid pace from the start and it didn't feel laboured or a struggle at any point.

Tuesday Aug 16, 2016 #

running 50:50 [3] 10.1 km (5:02 / km)
shoes: Kyano 21 Blue

Basically plodded around this morning, without any zip. Not helped by the wind.

Monday Aug 15, 2016 #

running 36:30 [3] 7.6 km (4:48 / km)
shoes: Kyano 21 NYC

Home to The Strand and then back home after exercise session

Exercise session 35:00 [3]

Upper body, leg and some core

Sunday Aug 14, 2016 #

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

Started slower, but after 4 k the pace picked up and fluctuated around 4:40. Good solid run on a pleasant morning

Friday Aug 12, 2016 #

running 1:02:10 [3] 13.0 km (4:47 / km)
shoes: Kyano 21 Blue

Early run. From Rockingham to Safety Bay and then back around the coast road.

Thursday Aug 11, 2016 #

running 45:40 [3] 9.6 km (4:45 / km)
shoes: Kyano 21 Blue

In WA for a couple of nights. Headed north up the footpath and road from Rockingham until the T junction and then back. A bit damp

Exercise session 15:00 [3]

Body weight exercises. Went into the hotel gym, but it didn't have any free weights or mats, so body weight exercises it was.

Wednesday Aug 10, 2016 #

running 28:20 [3] 5.9 km (4:48 / km)
shoes: Kyano 21 NYC

Home to The Strand for a warm up and then back home, with a bit of a detour

running tempo 16:00 [5] 4.0 km (4:00 / km)
shoes: Kyano 21 NYC

A bit more than tempo really, as this was about fast as I could do it. 4 km time trial. Couldn't quite get under the 16 minutes, but a solid effort non-the-less, and pleased to average 4 min per k. 2 laps of a 2km course, splits were 8:01, 7:59.

Tuesday Aug 9, 2016 #

running 50:40 [3] 10.2 km (4:58 / km)
shoes: Kyano 21 Blue

Easy run

Monday Aug 8, 2016 #

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

Home to The Strand and then back home

Exercise session 35:00 [3]

Tough session. A lot of upper body work

Sunday Aug 7, 2016 #

running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: New integrators

Warm up run before o race and then a warm down after

orienteering race 44:00 [4] *** 7.7 km (5:43 / km) +140m 5:14 / km
spiked:12/14c shoes: New integrators

O race at Bendigo. Only 2 minor blemishes. Stopped a bit short on the way to 5, but quickly moved on, and then miss read the track on the way to 6 and started to compass too early and ended up left of the control and closer to 7. Again spotted it straight away, and turned right, about 30 seconds.