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Training Log Archive: phatmax

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  running27 18:52:00 140.93(8:02) 226.8(4:59) 250
  Exercise session11 5:25:00
  orienteering5 1:43:10 12.43(8:18) 20.0(5:10) 10085 /93c91%
  Total27 26:00:10 153.35 246.8 35085 /93c91%

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Tuesday Oct 31, 2017 #

running 34:30 [3] 7.2 km (4:48 / km)
shoes: Kayano 22 red

Change of routine from the last couple of weeks with a shorter run.

Monday Oct 30, 2017 #

running 36:00 [3] 7.0 km (5:09 / km)
shoes: ON cloud

Home to The Strand and back. It stopped raining shortly before I started, and continued to clear up during the run and exercise session. Was almost "sunny" by the time I got home

Exercise session 30:00 [3]

Legs, core and upper body.

Sunday Oct 29, 2017 #

running 1:08:40 [3] 13.3 km (5:10 / km)
shoes: Kayano 22 red

Leisurely Sunday run. Went out through jawbone and back.

Saturday Oct 28, 2017 #

running 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up and warm down run

orienteering race 21:10 [4] ** 4.1 km (5:10 / km) +100m 4:36 / km
spiked:21/24c shoes: Asics DS trainer 21

Sprint into spring race 3, at VU. Generally good. Probably should have taken the left route 14-15, no issue with the execution, but in retrospect I think left was the better route choice. Hesitations on 18 and 22, nothing much on either. Other than that a good run, but felt a bit tired.

Friday Oct 27, 2017 #

running 26:00 [3] 5.0 km (5:12 / km)
shoes: ON cloud

Home to Robertson Reserve as a warm up.

Exercise session 30:00 [4]

Spartan type circuit. Solid session

Thursday Oct 26, 2017 #

running 45:30 [3] 9.5 km (4:47 / km)
shoes: Asics DS trainer 21

Lap of the lake.

Wednesday Oct 25, 2017 #

running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warmup run before sprint race and warm down after. Short race, so extended the warm down

orienteering race 15:20 [4] ** 2.8 km (5:29 / km)
spiked:20/22c shoes: Asics DS trainer 21

Sprint race. Generally good, took the wrong route 8 to 9, but navigated it ok; and slight miss on 17, when went the long way round a building. Tight area with a lot of twists and turns, only a few places where you could open up on the run.

Exercise session 25:00 [3]

Run was short so did a session in the hotel gym as well

Monday Oct 23, 2017 #

running 39:00 [3] 7.7 km (5:04 / km)
shoes: ON cloud

Home to Strand and then back home

Exercise session 30:00 [3]

Solid session with a lot of leg work

Sunday Oct 22, 2017 #

running 1:15:00 [3] 14.3 km (5:15 / km)
shoes: Kayano 22 red

Gentle Sunday run along the strand and back.

Saturday Oct 21, 2017 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: Asics DS trainer 21

Jogged around before sprint as a warm up and then after as a warm down

orienteering race 18:50 [4] ** 3.6 km (5:14 / km)
spiked:27/29c shoes: Asics DS trainer 21

Sprint race. Punched all the controls, so infinitely better than last week. Pretty solid, with only a couple of hesitations, namely 14 and 18 , but nothing more than a few seconds. Good use of a small area, but a couple of long into a dead end and out again which may have been done better, since the real route choice was to get to the open end.

Friday Oct 20, 2017 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: ON cloud

Warm up and warm down to and from Robertson Reserve plus running drills

Exercise session 20:00 [3]

Body weight exercises

Thursday Oct 19, 2017 #

running 45:50 [3] 9.4 km (4:53 / km)
shoes: Kayano 22 red

A bit tired this morning.

Wednesday Oct 18, 2017 #

running 22:00 [3] 4.0 km (5:30 / km)
shoes: Kayano 22 red

Warm up jog before park o race, and then a warm down jog after

orienteering race 29:00 [4] 5.9 km (4:55 / km)
spiked:17/18c shoes: Kayano 22 red

Park o race at Weston Park. Solid run, but was feeling the warm weather by the end.

Monday Oct 16, 2017 #

running 40:30 [3] 8.0 km (5:04 / km)
shoes: ON cloud

To and from exercise class. A bit tired this morning.

Exercise session 30:00 [3]

Solid session. A couple of tough exercises and tired at the end

Sunday Oct 15, 2017 #

running 1:06:00 [3] 13.0 km (5:05 / km)
shoes: Kayano 22 red

Related Sunday run out through jawbone reserve and back. At the 10 k Mark did a high intensity effort, 1 km in 3:50; then easy for the last couple. Great morning for a run.

Saturday Oct 14, 2017 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics DS trainer 21

Jogged around as a warm up for sprint race

orienteering race 18:50 [4] 3.6 km (5:14 / km)
shoes: Asics DS trainer 21

Disappointing to mispunch on an otherwise solid run. The line from 2 to 4 went through 4, and as I left 2 I was reading the route to 4. However, overshot and turned down the wrong laneway. Got to within about 10m of 3, still concentrating on navigating to 4; realised I was in the wrong laneway for 4 and turned around and went back to 4. Basically ran the whole course, but still a mispunch.

Friday Oct 13, 2017 #

running 36:00 [3] 7.0 km (5:09 / km)
shoes: ON cloud

To and from exercise session

Exercise session 25:00 [3]

Body weight exercises

Thursday Oct 12, 2017 #

running 38:50 [3] 8.0 km (4:51 / km)
shoes: Kayano 22 red

To and from exercise session

Exercise session 40:00 [3]

Solid session with a good mix of leg, core and upper body

Tuesday Oct 10, 2017 #

running 49:10 [3] 10.0 km (4:55 / km)
shoes: Asics DS trainer 21

Took a while to get going, but second half was good

Monday Oct 9, 2017 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: ON cloud

Exercise session 40:00 [4]

Tough session

Sunday Oct 8, 2017 #

running 1:15:00 [3] 15.4 km (4:52 / km)
shoes: Kayano 22 red

Sunday longer run. The wind made it a bit tougher than normal. Glad I wasn't doing around-the-bay.

Friday Oct 6, 2017 #

running 40:10 [3] 8.3 km (4:50 / km)
shoes: Asics DS trainer 21

From Darling Harbour around the water to the opera house and then Macquarie St and Hyde Park back. First km was a bit slow, but then got going properly.

Thursday Oct 5, 2017 #

running 46:30 [3] 9.6 km (4:51 / km) +50m 4:43 / km
shoes: Asics DS trainer 21

Domain and gardens

Wednesday Oct 4, 2017 #

running 39:10 [3] 8.2 km (4:47 / km)
shoes: Asics DS trainer 21

Through the middle of the city and then around the waterfront under the bridge and back to Darling Harbour

Exercise session 15:00 [3]

Body weight exercises

Tuesday Oct 3, 2017 #

running 47:20 [3] 10.0 km (4:44 / km) +100m 4:30 / km
shoes: Asics DS trainer 21

Hotel in Darling Harbour to the opera house and back via a few zig zags

Monday Oct 2, 2017 #

running 38:20 [3] 7.5 km (5:07 / km)
shoes: ON cloud

Warm up run to The Strand and then a warm down run home. Took a while to get going this morning

Exercise session 40:00 [4]

Tough session, with a lot of upper body.

Sunday Oct 1, 2017 #

running 1:15:30 [3] 15.4 km (4:54 / km) +100m 4:45 / km
shoes: Kayano 22 red

Home to Newport lakes, laps and back home. Unusually quiet this morning, didn't see anybody else around the lakes, and only one other person on the way back.

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