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Training Log Archive: phatmax

In the 31 days ending May 31, 2018:

activity	#	time	miles		km		+m
running	26	15:39:40	119.37	(7:52)	192.1	(4:53)	300
Exercise session	13	6:25:00
orienteering	3	2:57:10	14.6	(12:08)	23.5	(7:32)	750	41 /	45c	91%
Total	26	25:01:50	133.97		215.6		1050	41 /	45c	91%

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Thursday May 31, 2018 #

running 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics DS trainer 21

A relatively lazy morning, with a shortened warm up, a short tempo.

running tempo 8:40 [4] 2.0 km (4:20 / km)
shoes: Asics DS trainer 21

The tempo part

Exercise session 30:00 [3]

Easy session

Wednesday May 30, 2018 #

running 19:30 [3] 4.0 km (4:53 / km)
shoes: Kayano 24

Warm up and warm down run.

running intervals 7:20 [4] 2.0 km (3:40 / km)
shoes: Kayano 24

10 x 200

Exercise session 30:00 [3]

Body weight exercises

Tuesday May 29, 2018 #

running 50:50 [3] 10.4 km (4:53 / km)
shoes: Asics DS trainer 21

Loop along the Torrens. A bit slow to start, but picked up at the halfway

Monday May 28, 2018 #

running 38:20 [3] 7.8 km (4:55 / km)
shoes: Asics DS trainer 21

Short version of the Torrens loop

Exercise session 20:00 [3]

Session in the hotel gym. It wasn't well equipped, but managed a reasonable session

Sunday May 27, 2018 #

running 1:13:20 [3] 14.4 km (5:06 / km)
shoes: Kayano 24

An early start for a Sunday, but an enjoyable run. Four k solo, then met with a couple of friends for a leisurely run along The Strand

Friday May 25, 2018 #

running 48:10 [3] 10.0 km (4:49 / km) +100m 4:35 / km
shoes: Kayano 24

Loop around Red Hill. Enjoyable run

Thursday May 24, 2018 #

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

Warm up.

Exercise session 30:00 [3]

Two rounds of 3 minutes at 5 different stations. 4 of the stations involved multiple sets of 50 crunches alternating with a second exercise. Got through about 600 crunches all up.

Wednesday May 23, 2018 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Kayano 24

Warm up run and warm down run.

running intervals 7:00 [4] 2.0 km (3:30 / km)
shoes: Kayano 24

Mixed intervals

Exercise session 30:00 [3]

Body weight and medicine ball exercises

Monday May 21, 2018 #

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

Warm up run to The Strand and a warm down run home, plus some shuttle runs. Warm up was shorter than usual, as legs were feeling tired this morning

Exercise session 30:00 [3]

This morning felt tough, legs were tired. It didn't help that it started with a 10 minute set of leg exercises.

Sunday May 20, 2018 #

running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: New integrators

Token warm up. Legs were feeling a bit tired, and the prospect of the long course meant the real warm up would be on the way to 1.

orienteering race 1:28:20 [5] *** 9.5 km (9:18 / km) +410m 7:39 / km
spiked:16/17c shoes: New integrators

A good old fashioned long course, a long hard slog focused on route choice. Control sites were straight forward, but getting between was tough. Technically was good, only questioned the route choice to 2, but happy with the others. Found the running tough, with the steep up hills. Also the wet forest meant a bit more caution. Although the forest was reasonably open, there was a bit of stuff on the ground.
Did course 2, and slogged it out to the end, but maybe course 3 would have been the smarter choice.

Saturday May 19, 2018 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: New integrators

Warm up jog out to the start and then a short warm down afterwards

orienteering 30:10 [4] **** 4.6 km (6:33 / km) +80m 6:02 / km
spiked:12/14c shoes: New integrators

Vic middle distance champs at Yorkshire Hill. Good run, only 2 controls that I wasn't happy about. Took the conservative route to 1 around the track. Straight in to the control, but the route was slower, cost about 20-30 seconds. Was reading the features well and running well through to 5. Got close to 6, but then lost confidence in reading the features. Headed up to the clearing and ruin to re-establish location and then straight into the control. About 30-40 seconds. From there was clean and again reading the features and running fairly hard. Caught Ted who had started 4 minutes ahead on the last leg.
Took the win by a bit over 4 minutes, which was pleasing.

Thursday May 17, 2018 #

running 25:30 [3] 5.2 km (4:54 / km)
shoes: Asics DS trainer 21

Warm up run from home, and then warm down run at end of session

running intervals 5:30 [4] 1.5 km (3:40 / km)
shoes: Asics DS trainer 21

Set of intervals

Exercise session 30:00 [3]

Ropes and the wheel of torture among other things. A good session.

Wednesday May 16, 2018 #

running 45:00 [3] 9.2 km (4:53 / km) +100m 4:38 / km
shoes: Kayano 24

Loop around Red Hill. I think it was colder this morning. A bit slow at the start, but then got into it.

Tuesday May 15, 2018 #

running 46:40 [3] 9.7 km (4:49 / km)
shoes: Kayano 24

A couple of patches of DOMS from yesterday, but freed up early in the run. Colder than I have been used to recently, and noticed the difference.

Monday May 14, 2018 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Asics DS trainer 21

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

Exercise session 30:00 [3]

Good session

Sunday May 13, 2018 #

running 1:14:20 [3] 14.0 km (5:19 / km)
shoes: Kayano 24

Easy relaxed run.

Friday May 11, 2018 #

Exercise session 45:00 [3]

It was bucketing down at 5:40, so skipped the warm up run and got a ride to exercise session. A lot of upper body work, plus some legs, but no running this morning

running 9:40 [3] 2.0 km (4:50 / km)
shoes: Asics DS trainer 21

Dry enough to run home as a warm down

Thursday May 10, 2018 #

running 22:30 [3] 4.5 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up run to The Strand and a warm down run home

running tempo 7:50 [5] 2.0 km (3:55 / km)
shoes: Asics DS trainer 21

Pretty happy to crack 8 minutes for 2k.

Exercise session 20:00 [3]

Solid session.

Wednesday May 9, 2018 #

running 49:40 [3] 10.2 km (4:52 / km)
shoes: Kayano 24

Fairly relaxed, but slipped in a couple of quicker ks in the middle

Tuesday May 8, 2018 #

running 47:30 [3] 9.6 km (4:57 / km)
shoes: Kayano 24

Slowish start, but picked up about half way

Monday May 7, 2018 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics DS trainer 21

To and from exercise session. Not a lot of zip this morning

Exercise session 30:00 [3]

Body weight exercises

Sunday May 6, 2018 #

running 6:00 [3] 1.0 km (6:00 / km)
shoes: New integrators

Warm up jog

orienteering 58:40 [4] *** 9.4 km (6:14 / km) +260m 5:29 / km
spiked:13/14c shoes: New integrators

Good solid run, really only unhappy with 7, where dropped about a minute. Otherwise clean and no issues. Tried to concentrate on the basics today, plan the leg, and then execute while keeping in map contact.

Friday May 4, 2018 #

running 47:10 [3] 9.6 km (4:55 / km)
shoes: Kayano 24

Lap of the lake. Wet morning, but a pleasant run. Feeling tired and could easily have turned the alarm off and gone back to sleep

Thursday May 3, 2018 #

running 32:50 [3] 7.0 km (4:41 / km) +100m 4:23 / km
shoes: Kayano 24

Did a loop around Red Hill area.

Exercise session 30:00 [3]

Gym session

Wednesday May 2, 2018 #

running 45:40 [3] 9.5 km (4:48 / km)
shoes: Kayano 24

Loop to the north from the city centre

Tuesday May 1, 2018 #

running 36:10 [3] 7.5 km (4:49 / km)
shoes: Kayano 24

Lap of the Lake in Canberra. Chilly start to the day.

Exercise session 30:00 [3]

Session in the hotel gym. Good mix of upper body and core, with a bit of leg work

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