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Training Log Archive: phatmax

In the 31 days ending Jul 31, 2021:

activity

time

miles

running

19:56:20

150.68

(7:56)

242.5

(4:56)

340

Exercise session

5:05:00

Total

25:01:20

150.68

242.5

340

1:17

0:00

» now

Friday Jul 30, 2021 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Kayano 26 red

Exercise session 40:00 [3]

Thursday Jul 29, 2021 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Zoom fly 3 green

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

running hills 6:00 [4] 1.6 km (3:45 / km) +80m 3:00 / km
shoes: Zoom fly 3 green

8 reps on Peel St incline.

running 10:10 [2] 1.7 km (5:59 / km)
shoes: Zoom fly 3 green

Coast recovery between efforts

Wednesday Jul 28, 2021 #

running 53:30 [3] 10.8 km (4:57 / km)
shoes: Zoom fly 3 green

Headed along The Strand to power station and then back vis Newport. The wind made the first half of the run hard, but return with the tail wind was nice

Tuesday Jul 27, 2021 #

running 49:10 [3] 9.6 km (5:07 / km)
shoes: Kayano 26 red

Feeling a bit flat this morning.

Monday Jul 26, 2021 #

running 35:30 [3] 7.2 km (4:56 / km)
shoes: Zoom fly 3 green

Warm up and warm down for exercise session. Abductors were ok on warm up, but a bit tight on the way home, even though I avoided the squats

Exercise session 40:00 [3]

Solid session. Substituted the squats in an effort to help the abductors, but was only partially successful.

Sunday Jul 25, 2021 #

running 1:05:00 [3] 13.0 km (5:00 / km)
ahr:147 max:152 shoes: Kayano 26 red

Was very tight n the right abductor and almost pulled the pin after a couple of hundred metres. But persisted and it gradually came good. Will be interesting to see how it pulls up tomorrow. However, the clear message for the morning is no squats.

Friday Jul 23, 2021 #

running 34:30 [3] 7.0 km (4:56 / km)
shoes: Zoom fly 3 green

Warm up run to exercise session.

Exercise session 30:00 [3]

3 rounds of 10 exercise, 10, 12 and 15 reps each.

Thursday Jul 22, 2021 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Zoom fly 3 green

running tempo 18:00 [4] 4.0 km (4:30 / km)
shoes: Zoom fly 3 green

A 10k run, with the middle section a bit faster. At the time I thought I was quicker, so need to do a bit more work on tempo and intervals.

Wednesday Jul 21, 2021 #

running 51:50 [3] 10.2 km (5:05 / km)
shoes: Kayano 26 red

Tuesday Jul 20, 2021 #

running 30:40 [3] 6.2 km (4:57 / km)
shoes: Kayano 26 red

Home to Peel St and back. Got out early before the wet arrived.

running hills 4:30 [4] 1.2 km (3:45 / km) +60m 3:00 / km
shoes: Kayano 26 red

Was thinking about a repeat of last week, but legs were feeling tired, so just did 6 reps

running 7:40 [2] 1.2 km (6:23 / km)
shoes: Kayano 26 red

Recovery coast down the hill between efforts

Monday Jul 19, 2021 #

running 35:00 [3] 7.2 km (4:52 / km)
shoes: Zoom fly 3 green

Warm up run to exercise session then warm down run home

Exercise session 40:00 [3]

Six people at the session on zoom. Tough session of upper body and core work.

Sunday Jul 18, 2021 #

running 1:03:20 [3] 13.0 km (4:52 / km)
shoes: Kayano 26 red

Was a bit later this morning and there seemed to be more people out. Not sure if it was the timing, or that lockdown gets more people out.

Friday Jul 16, 2021 #

running 46:40 [3] 9.6 km (4:52 / km)
shoes: Kayano 26 red

Thursday Jul 15, 2021 #

running 30:50 [3] 6.2 km (4:58 / km)
shoes: Zoom fly 3 green

Warm up to Peel St and warm-down run home.

running hills 5:20 [4] 1.4 km (3:49 / km) +70m 3:03 / km
shoes: Zoom fly 3 green

A repeat of Tuesday with 7 ascents of Peel St incline

running 9:00 [2] 1.5 km (6:00 / km)
shoes: Zoom fly 3 green

Recovery back down the hill

Wednesday Jul 14, 2021 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: Kayano 26 red

Out into teh wind and then back home enjoying a tailwind

Tuesday Jul 13, 2021 #

running 29:50 [3] 6.1 km (4:53 / km)
shoes: Zoom fly 3 green

Home to Peel St and then back again after hills

running hills 5:20 [4] 1.4 km (3:49 / km) +70m 3:03 / km
shoes: Zoom fly 3 green

7 reps on Peel St incline

running 9:00 [2] 1.5 km (6:00 / km)
shoes: Zoom fly 3 green

Recovery back down between efforts

Monday Jul 12, 2021 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Zoom fly 3 green

Normal Monday warm up warm down run

Exercise session 40:00 [3]

Sunday Jul 11, 2021 #

running 1:01:20 [3] 12.6 km (4:52 / km)
ahr:149 max:157 shoes: Kayano 26 red

Around the w after and then out through Jawbone.

Friday Jul 9, 2021 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Zoom fly 3 green

Warm up run to exercise session and warm down run home afterwards. The term "warm" is probably loosely applied this morning.

Exercise session 35:00 [3]

Thursday Jul 8, 2021 #

running 50:00 [3] 10.1 km (4:57 / km)
shoes: Kayano 26 red

Wednesday Jul 7, 2021 #

running 30:10 [3] 6.2 km (4:52 / km)
shoes: Zoom fly 3 green

Trying to make a regular Wednesday session. Warm up to Peel St and Warm down back home

running intervals 4:30 [4] 1.2 km (3:45 / km) +60m 3:00 / km
shoes: Zoom fly 3 green

6 ascents of Peel St

running 7:30 [2] 1.2 km (6:15 / km)
shoes: Zoom fly 3 green

Coast recovery back down

Tuesday Jul 6, 2021 #

running 47:00 [3] 9.5 km (4:57 / km)
shoes: Kayano 26 red

Pleasant run around The Esplanade.

Monday Jul 5, 2021 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Zoom fly 3 green

Run to Exercise session and run home afterwards

Exercise session 40:00 [4]

Tough session, with a lot of upper body work. 4 blocks of 10 minutes, each with 4 exercises cycling through 10 reps each and repeat.

Sunday Jul 4, 2021 #

running 1:02:00 [3] 12.4 km (5:00 / km)
shoes: Kayano 26 red

Headed out through Jawbone Reserve. New residence means I don't have to go through the industrial area to get 12 k up for the return trip, so a more scenic run.

Friday Jul 2, 2021 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Zoom fly 3 green

Warm up and warm down run for exercise session.

Exercise session 40:00 [3]

Thursday Jul 1, 2021 #

running 51:30 [3] 10.2 km (5:03 / km)
shoes: Kayano 26 red

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