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Training Log Archive: phatmax

In the 31 days ending May 31, 2017:

activity	#	time	miles		km		+m
running	27	19:48:50	153.29	(7:45)	246.7	(4:49)	80
Exercise session	11	4:31:00
orienteering	2	1:25:50	8.57	(10:01)	13.8	(6:13)	290	53 /	59c	89%
Total	27	25:45:40	161.87		260.5		370	53 /	59c	89%

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Wednesday May 31, 2017 #

running 43:40 [3] 9.0 km (4:51 / km)
shoes: Adidas adios

Round an extended block

Tuesday May 30, 2017 #

running 49:50 [3] 10.1 km (4:56 / km)
shoes: Kayano 22 red

Fairly relaxed run.

Monday May 29, 2017 #

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

Home to The Strand and then home again

Exercise session 30:00 [3]

Sunday May 28, 2017 #

running 1:12:40 [3] 15.0 km (4:51 / km)
shoes: Kayano 22 red

Had to be out early for a Sunday, but after a slow start this was a good run. It started to rain after a couple of minutes in, and I thought it was going to be a bit wet and miserable, but quickly cleared.

Friday May 26, 2017 #

running 37:40 [3] 8.2 km (4:36 / km)
shoes: Kayano 22 red

Along the other side of the river

Exercise session 20:00 [3]

Session in the hotel gym

Thursday May 25, 2017 #

running 49:20 [3] 10.6 km (4:39 / km)
shoes: Kayano 22 red

Along the Brisbane river around Kangaroo point and back.

Wednesday May 24, 2017 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Kayano 22

From home to Robertson Reserve the long route, and then back home after exercise session.

Exercise session 25:00 [3]

Body weight exercises.

Tuesday May 23, 2017 #

running 49:20 [3] 10.1 km (4:53 / km)
shoes: Kayano 22 red

A bit up and down during the run. Ran the first third OK then a bit of a dip, but finished off well.

Monday May 22, 2017 #

running 35:50 [3] 7.5 km (4:47 / km)
shoes: Kayano 22

Home to The Strand for exercise class and then back home. The legs were feeling tired this morning. The run home wasn't helped by an overload of lunges

Exercise session 35:00 [3]

Good mix of legs, core and upper body.

Sunday May 21, 2017 #

running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Adidas adios

Warm up before each sprint, and warm down jog afterwards.

orienteering race 17:00 [4] ** 3.1 km (5:29 / km)
spiked:17/21c shoes: Adidas adios

Sprint race 1, reasonable, but 3 or 4 hesitations costing 5 to 10 each.

orienteering 15:40 [4] ** 3.0 km (5:13 / km)
spiked:23/24c shoes: Adidas adios

Race 2, cleaner run. It was interesting that there were a couple of map changes between the two races. For race 2 a gate was open that had been closed for race 1. A number of people went the long way, either missed seeing it open on the map, or remembered it was closed in the morning and ran wide without looking too closely. Managed the men's win on ov2 by the narrowest of margins.

Friday May 19, 2017 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Kayano 22

Warm up and warm down

running intervals 7:00 [5] 2.0 km (3:30 / km)
shoes: Kayano 22

10 x 50; and then 16 reps of 20 seconds with 10 second recovery

Exercise session 10:00 [3]

Body weight exercises

Thursday May 18, 2017 #

running 48:20 [3] 10.2 km (4:44 / km)
shoes: Kayano 22 red

Much warmer than the forecast, so I was feeling warmer than normal.

Wednesday May 17, 2017 #

running 45:20 [3] 9.6 km (4:43 / km)
shoes: Kayano 22 red

Early run.

Exercise session 15:00 [3]

Went to the hotel "gym," but it was small and didn't have any of the things I wanted. No mats, no free weights, so settled for body weight exercises

Tuesday May 16, 2017 #

running 46:40 [3] 9.6 km (4:52 / km)
shoes: Kayano 22

Early run. Some interesting views of the city, with some building poking outoff the low fog.

Monday May 15, 2017 #

running 37:20 [3] 7.5 km (4:59 / km)
shoes: Adidas adios

Home to The Strand and then back home

Exercise session 36:00 [3]

3 x 8 minute rounds and then 3 x 4 minute rounds. A hard morning

Sunday May 14, 2017 #

running 1:17:10 [3] 16.0 km (4:49 / km)
shoes: Kayano 22 red

Up to Newport lakes, a couple of laps and then around the water home. A van with trailer pulled up at the lakes just as I arrived. It was there to meet a balloon. Spotted the balloon at the end of the first lap, and watched it descend while I completed the second. No wind, so it drifted in very slowly. There were three more landing in the park beside the mouth of the river at the end of North road.

Friday May 12, 2017 #

running 40:10 [3] 7.9 km (5:05 / km)
shoes: Kayano 22 red

Warm up and warm down run, plus recovery run between exercise sets

Exercise session 20:00 [3]

Body weight exercises

Thursday May 11, 2017 #

running 36:00 [3] 7.4 km (4:52 / km)
shoes: Kayano 22

Warm up run to Peel St and then warm down run back home

running hills 6:00 [5] 1.7 km (3:32 / km) +80m 2:51 / km
shoes: Kayano 22

8 time Peel St incline. Peel St is one of the few "hills" around the area. Have been doing these for many years and this morning was the first time I saw someone else doing hill reps.

running 9:40 [2] 1.8 km (5:22 / km)
shoes: Kayano 22

Coat back down the hill between reps

Wednesday May 10, 2017 #

running 51:00 [3] 10.9 km (4:41 / km)
shoes: Kayano 22 red

Enjoyed this morning's run.

Tuesday May 9, 2017 #

running 39:40 [3] 8.2 km (4:50 / km)
shoes: Adidas adios

An early start to the morning and limited time so a shorter run

Monday May 8, 2017 #

running 36:10 [3] 7.5 km (4:49 / km)
shoes: Kayano 22

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

Exercise session 35:00 [3]

Solid work out for shoulders and core.

Sunday May 7, 2017 #

running 16:00 [3] 3.0 km (5:20 / km)
shoes: New integrators

Warm up jog and then warm down

orienteering 53:10 [3] ** 7.7 km (6:54 / km) +290m 5:49 / km
spiked:13/14c shoes: New integrators

Melb bush o, at Plenty Park. Some very physical sections to the course, with a couple of tough climbs. Navigation was straight forward.

Friday May 5, 2017 #

running 34:20 [3] 7.0 km (4:54 / km)
shoes: Adidas adios

Warm up and warm down run

running intervals 9:00 [4] 2.4 km (3:45 / km)
shoes: Adidas adios

Thursday May 4, 2017 #

running 47:40 [3] 10.0 km (4:46 / km)
shoes: Kayano 22 red

Coldish morning. Was aiming for 10, and planned a route, but then some path closures meant a revamp. Pure luck that it landed right on target just as I got back

Wednesday May 3, 2017 #

running 41:00 [3] 8.7 km (4:43 / km)
shoes: Kayano 22 red

Was a bit tired heading out this morning, but got through OK

Exercise session 20:00 [3]

Upper body and core in the gym

Tuesday May 2, 2017 #

running 48:00 [3] 9.8 km (4:54 / km)
shoes: Kayano 22

Comfortable run.

Monday May 1, 2017 #

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

Home to exercise session and back

Exercise session 25:00 [3]

5 minute blocks, with as many rounds as possible of 2 or 3 exercises in sets of 10, 15 or 20.

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