Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Dec 31, 2019:

activity

time

miles

running

19:55:50

154.97

(7:43)

249.4

(4:48)

Exercise session

2:55:00

Total

22:50:50

154.97

249.4

1:08

0:00

» now

Tuesday Dec 31, 2019 #

running 48:30 [3] 10.2 km (4:45 / km)
shoes: Nike Zoom Fly knit cream

Lap of Regents Park. Another cold grey morning.

Note

Only 2 orienteering events for the year, for 2 age class wins, happy with the results, but would have liked to do a few more races. Will try for a few more next year. However, did 200km more running than 2018, and significantly at about 6 seconds per km better pace.

Monday Dec 30, 2019 #

running 40:10 [3] 8.3 km (4:50 / km)
shoes: Nike Zoom Fly knit cream

St James Park and Greene Park

Exercise session 20:00 [3]

Sunday Dec 29, 2019 #

running 42:20 [3] 9.0 km (4:42 / km)
shoes: Nike vapour flyknit orange

Hyde Park and The Serpentine. Noticed the 10+ degrees early morning temperature change.

Friday Dec 27, 2019 #

running 35:20 [3] 7.4 km (4:46 / km)
shoes: Nike vapour fly 4% blue

Loop along Nelson Place, Ferguson St, Victoria St and the water.

Exercise session 20:00 [3]

Quick gym session.

Thursday Dec 26, 2019 #

running 57:20 [3] 11.2 km (5:07 / km)
shoes: Nike vapour fly 4% blue

On average pretty gentle run with group. There were a couple of 5:30s and a couple of 5:00s which pushed the average pace out.

Wednesday Dec 25, 2019 #

running 36:30 [3] 7.7 km (4:44 / km)
shoes: Nike vapour fly 4% blue

Exercise session 20:00 [3]

Tuesday Dec 24, 2019 #

running 44:40 [3] 9.4 km (4:45 / km)
shoes: Nike vapour fly 4% blue

Solid run to Westgate and back. Very pleasant along the water this morning. Sinus is slowly improving

Monday Dec 23, 2019 #

running 35:00 [3] 7.3 km (4:48 / km)
shoes: Nike vapour fly 4% blue

Loop from home along the water and then through town

Exercise session 20:00 [3]

Gym session

Sunday Dec 22, 2019 #

running 1:08:00 [3] 13.2 km (5:09 / km)
shoes: Nike vapour fly 4% blue

Split into 3 parts, but the warm up and warm down were quicker pace than the mail run. Warm up run to meet the rest of the group, at comfortable 4:55 pace. Then group run for about 9 k. This was at about 5:10 to 5:20 pace, then finished off with run home at 4:55s.
Very relaxed morning.

Saturday Dec 21, 2019 #

running 40:00 [3] 8.4 km (4:46 / km)
shoes: Nike vapour fly 4% blue

A shorter run. When I started I wasn’t sure how I would go but it turned out a lot better than expected. Sinus still blocked and don’t get a full breath, but generally went ok

Friday Dec 20, 2019 #

running 31:30 [3] 6.6 km (4:46 / km)
shoes: Nike vapour fly 4% blue

Yesterday felt like I was coming down with something, and sure enough woke up this morning with sinus and feeling less than 100%. Opted for a shorter run.

Thursday Dec 19, 2019 #

running 48:40 [3] 10.2 km (4:46 / km)
shoes: Nike vapour fly 4% blue

Shoulders were feeling the DOMS this morning following yesterday’s exercise class. Hadn’t done any push ups for a long while and then did 90 yesterday during the class.
Pleasant morning for a run. Went along the water and then the start of Jawbone.

Wednesday Dec 18, 2019 #

running 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike vapour fly 4% blue

Warmup run to Fearon Reserve and recovery jog between intervals

running intervals 6:40 [3] 2.0 km (3:20 / km)
shoes: Nike vapour fly 4% blue

10x200m first intervals for about 12 months

Exercise session 25:00 [3]

2 x 10 minute blocks - legs and upper body and then 5 minutes of core

Tuesday Dec 17, 2019 #

running 43:40 [3] 9.4 km (4:39 / km)
shoes: Nike vapour fly 4% blue

Along the Strand at Williamstown. Great morning for a run.
Noticed a significant difference in the demographic of the exercise population compared to London. In London it is about 50/50 female/male split. Here it was 80/20 female/male split.

Sunday Dec 15, 2019 #

Note

The day didn’t start well. Adjusted the time on the alarm, but forgot to check if it actually on. Had planned to leave home at 5:15, but when I rolled over it was 5:30. Managed to be dressed and in the taxi by 5:35! Which was something of a record.
Then going through X-ray screening Glenda got pulled aside for a full bag search. Third strike was the queue at the tax refund. They had 3 people directing you to line up and one person processing, so the queue was steadily getting longer and longer.
Basically went straight from there to the gate. Fortunately, a couple of hours in Doha, so caught up on shave and shower.

Saturday Dec 14, 2019 #

running 45:00 [3] 9.4 km (4:47 / km)
shoes: Nike Zoom Fly knit cream

A rare Saturday morning run. Shuffled the program because I definitely won’t get out on Monday and tomorrow isn’t guaranteed, so decided to go this morning.

Friday Dec 13, 2019 #

running 45:50 [3] 9.6 km (4:46 / km)
shoes: Nike vapour fly 4% blue

Lap of Regents Park. Damp morning and most of this was in the drizzle. It stopped just as I got home.

Thursday Dec 12, 2019 #

running 39:30 [3] 8.2 km (4:49 / km)
shoes: Nike Zoom Fly knit cream

St James Park, BP and Green Park.

Exercise session 25:00 [3]

Gym session

Wednesday Dec 11, 2019 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Nike vapour flyknit orange

Loop through Hyde Park. Had to be out early this morning to be back in time for washing machine service technician.
The machine had beenrefusing to drain properly. That meant manually emptying the water at various times during the cycle, and then clearing the error code so it would continue.
A number of notable differences compared to Oz. We got the first booking of the day - between 6 am and 7 am. They text to give an ETA and he arrived on time. Service call is a flat rate for labour, regardless of time, and then part are charged for. The flat rate is about 50% higher than the initial fee in Melbourne which covers the first 15 minutes only.

Tuesday Dec 10, 2019 #

running 48:10 [3] 10.0 km (4:49 / km)
shoes: Nike vapour fly 4% blue

Regents Park. Inner and outer lap,. Road was back to normal

Monday Dec 9, 2019 #

running 37:20 [3] 7.7 km (4:51 / km)
shoes: Nike vapour flyknit orange

St James Park, lap of BP and then Green Park before back home.

Exercise session 25:00 [3]

Gym session

Sunday Dec 8, 2019 #

running 1:02:00 [3] 13.0 km (4:46 / km)
shoes: Nike Zoom Fly knit cream

Nice run around Hyde Park, exploring some of theparts I don't normally visit during weekday mornings.

Friday Dec 6, 2019 #

running 36:20 [3] 7.7 km (4:43 / km)
shoes: Nike Zoom Fly knit cream

The plan was run then gym. About half way it started raining, and kept up until just before I got home. Decided skip the gym, rather than flood the floor.

Thursday Dec 5, 2019 #

running 46:40 [3] 9.8 km (4:46 / km)
shoes: Nike vapour flyknit orange

Hyde Park loop. Noticed this morning that in a couple of places the path was feeling a little bit icy.

Wednesday Dec 4, 2019 #

running 50:30 [3] 10.5 km (4:49 / km)
shoes: Nike vapour fly 4% blue

Foolishly headed to Regents Park only to discover that the outer loop was blocked about 400m from Winfield House and I had to detour around. Should have realised thatDonald was in town for NATO.
It was interesting that there was a noticable temperature drop when I emerged from Great Portland St and crossed the road into the park, a distance of 50m or so.

Tuesday Dec 3, 2019 #

running 31:30 [3] 6.6 km (4:46 / km)
shoes: Nike vapour fly 4% blue

A couple of detours this morning with the area around BP closed to traffic . Up side was road crossings were a lot easier.

Exercise session 20:00 [3]

Gym session

Monday Dec 2, 2019 #

running 44:00 [3] 9.3 km (4:44 / km)
shoes: Nike vapour flyknit orange

Hyde Park loop.

Sunday Dec 1, 2019 #

running 1:02:40 [3] 13.3 km (4:43 / km)
shoes: Nike Zoom Fly knit cream

Along the Thames path to Tower bridge and back the other side. The section of path under London bridge was taped off, on the north side, but open on the south side. That and the buses still parked on the bridge.

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