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Training Log Archive: phatmax

In the 31 days ending Jan 31, 2017:

activity

time

miles

running

22:13:20

172.18

(7:45)

277.1

(4:49)

600

Exercise session

5:05:00

Total

27:18:20

172.18

277.1

600

1:27

0:00

» now

Tuesday Jan 31, 2017 #

running 49:00 [3] 10.1 km (4:51 / km)
shoes: Kayano 22

Took until halfway to get into a settled pace, but otherwise an OK run.

Monday Jan 30, 2017 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 21 Blue

Home to The Strand and back.

Exercise session 30:00 [3]

There were a couple of new exercises this morning, one of which took some practice to master.

Sunday Jan 29, 2017 #

running 1:27:00 [3] 18.0 km (4:50 / km)
shoes: Kayano 22

Altona Pier and back via jawbone and the old race course. Much quieter that way. Found the last couple of km a bit hard.

Friday Jan 27, 2017 #

running 46:00 [3] 10.0 km (4:36 / km) +100m 4:23 / km
shoes: Kyano 21 Blue

Solid run around the tracks at the base of Mt Sturgeon. This was quicker than I was expecting. Nice change to run on twisting track rather than road, made the ankles work hard on the uneven surface. Plenty of kangaroos and a couple of emus along the way.

Thursday Jan 26, 2017 #

running 40:00 [3] 8.2 km (4:53 / km)
shoes: Kayano 22

Warm up run from Home to Hatt Reserve, recovery between efforts and warm down run home.

running intervals 7:00 [5] 2.2 km (3:11 / km)
shoes: Kayano 22

2 sets of 60, 30, 15, 15, 30, 60 with 30 seconds between.

Exercise session 15:00 [3]

Body weight exercises

Wednesday Jan 25, 2017 #

running 34:00 [3] 6.9 km (4:56 / km)
shoes: Adidas adios

Home to Stevedore St as warm up, and then back home after inclines.

running hills 5:00 [5] 1.5 km (3:20 / km) +50m 2:51 / km
shoes: Adidas adios

10 ascents of Stevedore St incline.

running 8:50 [2] 1.5 km (5:53 / km)
shoes: Adidas adios

Recovery coast back down the incline between ascents

Tuesday Jan 24, 2017 #

running 47:00 [3] 10.2 km (4:36 / km)
shoes: Kyano 21 Blue

In the current plan Tuesday's are meant to be an easy day. Postponed the usual early morning run until lunch time, and the result was a quicker run than would have otherwise occurred.

Monday Jan 23, 2017 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Adidas adios

Home to The Strand, and then home afterwards

Exercise session 30:00 [4]

Upper body, core and legs. An intense session, just waiting for the DOMS to set in.

Sunday Jan 22, 2017 #

running 1:21:50 [3] 17.0 km (4:49 / km) +60m 4:44 / km
shoes: Kayano 22

Home to Newport Lakes, a couple of laps, then down North Rd and back around the water. Really nice morning for a run and quite a few other people out.

Friday Jan 20, 2017 #

running 33:00 [3] 6.5 km (5:05 / km)
shoes: Kyano 21 Blue

Wasn't sure what was going to happen with this morning's session, so drove to Hatt Reserve, just in case it was relocated. It drizzled al the way there, then stopped for the hour, only to start drizzling just as we finished.
A bit easier this morning.

running hills 2:00 [4] 0.6 km (3:20 / km) +50m 2:21 / km
shoes: Kyano 21 Blue

10 short inclines

Exercise session 10:00 [3]

Predominately leg work

Thursday Jan 19, 2017 #

running warm up/down 11:40 [3] 2.4 km (4:52 / km)
shoes: Adidas adios

Initial couple of km of run as a warm up and then the last part as a warm down

running tempo 22:30 [4] 5.0 km (4:30 / km)
shoes: Adidas adios

Steady pace, 15 to 20 seconds per km faster than normal training speed

Exercise session 20:00 [3]

Body weight exercises.

Wednesday Jan 18, 2017 #

running 47:00 [3] 8.9 km (5:17 / km)
shoes: Kyano 21 Blue

Home to Peel Street and back, plus coast down between ascents.

running hills 5:40 [5] 1.6 km (3:32 / km) +80m 2:50 / km
shoes: Kyano 21 Blue

8 times up Peel St incline.

Tuesday Jan 17, 2017 #

running 49:20 [3] 10.0 km (4:56 / km)
shoes: Kayano 22

Relaxed run. It was very humid this morning with a bit of cloud cover, which made for a spectacular sun rise.

Monday Jan 16, 2017 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 21 Blue

Home to The Strand as warm up and then home as a warm down.

Exercise session 30:00 [3]

Upper body, core and legs. 30 second rounds of exercise, 10 second break.

Sunday Jan 15, 2017 #

running 1:17:50 [3] 16.2 km (4:48 / km) +100m 4:40 / km
shoes: Kayano 22

The week's long run. Newport Lakes, 4 laps, plus the run there and back.

Friday Jan 13, 2017 #

running 18:30 [3] 3.8 km (4:52 / km)
shoes: Kyano 21 Blue

The first and last parts of the morning run, as a warm up/warm down

running tempo 27:00 [4] 6.0 km (4:30 / km)
shoes: Kyano 21 Blue

Middle section of the run. Gradually accelerated throughout. First km was 4:36 and the last one was 4:21.

Thursday Jan 12, 2017 #

running 29:50 [3] 6.0 km (4:58 / km)
shoes: Kayano 22

Home to The Strand as a warm up, slightly longer than normal, but no run home.

Exercise session 40:00 [3]

Solid session. Legs, core and upper body.

Wednesday Jan 11, 2017 #

running 42:20 [3] 8.4 km (5:02 / km)
shoes: Kayano 22

Run from home to North Road and back, plus coast down the hills between ascents.

running hills 7:20 [5] 2.0 km (3:40 / km) +100m 2:56 / km
shoes: Kayano 22

Wasn't feeling really enthused about inclines this morning, so changed the format which broke them up. 2 x Stevedore St, 2 x Yarra St, 2 x North Rd, 2x Yarra St and 2x Stevedore St. This provided a variety of lengths and gradients.

Tuesday Jan 10, 2017 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: Kyano 21 Blue

Jawbone reserve round trip. A bit of DOMS in the shoulders after yesterday

Monday Jan 9, 2017 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Kayano 22

Home to The Strand as warm up and then back home again as warm down. After the first km of the warm up got into a steady pace, with less than 0.5 seconds between the next 3 km (4:52.8, 4:52.27, 4:53.22)

Exercise session 40:00 [4]

Tough session. Upper body. core and legs. The shoulders in particular are feeling the effects.

Sunday Jan 8, 2017 #

running 1:13:00 [3] 15.0 km (4:52 / km)
shoes: Kyano 21 Blue

Had originally wanted to do a bit longer, but it was not the sort of morning for going too long or too fast. This was a reasonable compromise. Around the streets of old Williamstown using the map from a couple of months ago. Home tot he start, round all the control locations, and then back home. Using the street o map helped distract from the warm, humid conditions.