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Training Log Archive: phatmax

In the 31 days ending Jan 31, 2022:

activity

time

miles

running

19:46:50

149.56

(7:56)

240.7

(4:56)

330

Exercise session

5:41:00

Total

25:27:50

149.56

240.7

330

1:20

0:00

» now

Monday Jan 31, 2022 #

running 38:00 [3] 7.4 km (5:08 / km)
shoes: Kayano 27

Better start to the day, moving more freely, although not completely right. Should be ok by tomorrow

Exercise session 40:00 [3]

Kept away from the squats

Sunday Jan 30, 2022 #

running 45:00 [3] 8.0 km (5:38 / km)
shoes: Kayano 27

Shorter and slower. Tight in the upper hamstring on both legs and really struggled to get going. Basically just hobbling along. Hangover from Friday no doubt.

Friday Jan 28, 2022 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Zoomfly 3

Extended the warm up, but then after a really solid exercise session passed on the run home.

Exercise session 50:00 [3]

Hard session. 4 x 12 minute AMRAP and then finished on 50 bicycle crunches and 30 burpees.

Thursday Jan 27, 2022 #

running 30:00 [3] 6.1 km (4:55 / km)
shoes: Nike next %

Run to Peel St and return.
Conditions were a big contrast to yesterday, today was wring wet from the rain, yesterday it was sweating, so the effect was the same

running hills 6:00 [5] 1.6 km (3:45 / km) +80m 3:00 / km
shoes: Nike next %

8 efforts on Peel St

running 10:10 [2] 1.7 km (5:59 / km)
shoes: Nike next %

Recovery between efforts

Wednesday Jan 26, 2022 #

running 54:50 [3] 11.0 km (4:59 / km)
shoes: Kayano 27

Tuesday Jan 25, 2022 #

running 27:50 [3] 5.6 km (4:58 / km)
shoes: Nike next %

Warm up, warm down and between efforts

running tempo 18:00 [4] 4.0 km (4:30 / km)
shoes: Nike next %

2 x 2km Found it hard in the warm humid conditions

Monday Jan 24, 2022 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Kayano 27

Exercise session 45:00 [3]

A lot of upper body and shoulder work this morning. Waiting for the DOMS tomorrow

Sunday Jan 23, 2022 #

running 1:01:50 [3] 12.5 km (4:57 / km)
shoes: Kayano 27

Hard to start this morning and took a little while to work into a good rhythm, but once that happened it was ok despite the warm conditions.

Friday Jan 21, 2022 #

running 36:00 [3] 7.0 km (5:09 / km)
shoes: Kayano 27

Warm up and warm down run. Feeling tired and sluggish this morning and plodded through this

Exercise session 40:00 [3]

Thursday Jan 20, 2022 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike next %

Warm up/ warm down, and recovery between the tempo efforts

running tempo 17:30 [5] 4.0 km (4:23 / km)
shoes: Nike next %

4 x 1 km tempo, at what used to be 10 km race pace, but doubt I could sustain it these days.
Had intended to do 3, but then decided on a 4th, which seemed to be much tougher, and it showed with the time (4:20, 4:15, 4:20, 4:35)

Wednesday Jan 19, 2022 #

running 55:00 [3] 11.0 km (5:00 / km)
shoes: Kayano 27

Headed out to jawbone via a circuitous route, and then back via the coast path, with a strong headwind making the return tough.

Tuesday Jan 18, 2022 #

running 38:40 [3] 7.7 km (5:01 / km)
shoes: Nike next %

This week’s hill session. Followed the same pattern as last week, but 3 sets of 3 ascents.
This was the warm up, transition sections between and the coasts down between ascents.

running hills 6:40 [5] 1.8 km (3:42 / km) +90m 2:58 / km
shoes: Nike next %

9 hill ascents split into 3 sets of 3.

Monday Jan 17, 2022 #

running 35:40 [3] 7.2 km (4:57 / km)
shoes: Nike Zoomfly 3

Was sound asleep when the alarm went off, so took a little while to get going on the warm up run to exercise session.

Exercise session 36:00 [3]

Only 4 x 9 minute rounds this morning, instead of the usual 5. Still managed to be a solid session.

Sunday Jan 16, 2022 #

running 1:00:50 [3] 12.4 km (4:54 / km)
shoes: Kayano 27

Turned out to be an ok run, although early on wasn’t sure how far I would get. Left hamstring started to tighten after about a km, but the planned route looped back close to home, and by the time I got close it was feeling ok, so continued. Didn’t give any more trouble after the initial twinge. Other than that fairly routine.

Friday Jan 14, 2022 #

running 35:20 [3] 7.2 km (4:54 / km)
shoes: Nike Zoomfly 3

Warmup run and then warm down

Exercise session 40:00 [3]

Few residual aches and pains after Wednesday’s tumble. Left shoulder complained about the overhead weight work

Thursday Jan 13, 2022 #

running hills 44:10 [3] 9.2 km (4:48 / km) +80m 4:36 / km
shoes: Nike next %

Variation on hills, with 1.5 km; 2x200 ascents and matching descents; 1.5 km; 4x200 ascents and matching descents; 1.5 km; 2x200 ascents and descents; and 1.5 km to finish.
Helped break up the session.

Wednesday Jan 12, 2022 #

running warm up/down 7:00 [3] 1.4 km (5:00 / km)
shoes: Kayano 27

Decided to do a local map run, so warm up from home to the start and then warm down after.

running (Map run) 44:10 [3] 9.0 km (4:54 / km)
shoes: Kayano 27

Map run, to provide a bit of variety. Didn’t go quite as intended. Was doing ok, despite not having control descriptions, but started to slow over the last third when there was a long stretch into the wind. Then had a heavy fall when I put my left foot off the edge of the path. Fell on the footpath instead of the grass, which meant the loss of skin in several areas and a couple of nasty bruises.
Have had better starts to the day

Tuesday Jan 11, 2022 #

running 45:40 [3] 9.5 km (4:48 / km)
shoes: Nike next %

Headed to the power station and back, with a detour on the way up to the nature reserve near the warmies; and one on the way back round some streets in Newport.
Watched a cargo ship come up to the dock and then turned by a pair of tugs before backing into its berth.

Monday Jan 10, 2022 #

running 34:30 [3] 7.0 km (4:56 / km)
shoes: Nike Zoomfly 3

To exercise session and back

Exercise session 40:00 [3]

Back to group training. Glad I did a few solo sessions over the break, so this wasn’t too much of a shock.

Sunday Jan 9, 2022 #

running 1:04:10 [3] 13.0 km (4:56 / km)
shoes: Kayano 27

Great morning for a run. Went to the end of the tank farm and back.

Friday Jan 7, 2022 #

running 43:20 [3] 8.8 km (4:55 / km)
shoes: Nike Zoomfly 3

Found it very warm and humid this morning, so a bit slower. Headed to Point Richards then around the caravan park and back

Thursday Jan 6, 2022 #

running 46:00 [3] 9.4 km (4:54 / km)
shoes: Nike Zoomfly 3

Staying at Portarlington for a couple nights, so headed along the footpath toward Indented Head and back. Solid head wind on the way out, and then it dropped after I turned around. Still the return was much faster.

Wednesday Jan 5, 2022 #

running 40:20 [3] 8.4 km (4:48 / km)
shoes: Kayano 27

Exercise session 20:00 [3]

Tuesday Jan 4, 2022 #

running 29:10 [3] 6.0 km (4:52 / km)
shoes: Nike next %

Warm up and warm down.

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

“Hills”. Rejig of the week.

running 10:30 [2] 1.7 km (6:11 / km)
shoes: Nike next %

Coast down the hill between efforts.

Monday Jan 3, 2022 #

running 39:20 [3] 8.0 km (4:55 / km)
ahr:150 shoes: Kayano 27

Exercise session 30:00 [3]

Out on the balcony watching the ships on the bay

Sunday Jan 2, 2022 #

running 13:30 [3] 2.7 km (5:00 / km)
shoes: Nike Zoomfly 3

This was warm up and warm down for street-o run.

running (Street-o) 46:40 [3] 9.7 km (4:49 / km)
shoes: Nike Zoomfly 3

Took another of the street-o maps. This was a score event one. Picked up all the controls. It was warm and humid, and I was finding it hard in the second half.
MapRun6 app worked today, so that issue is solved

Saturday Jan 1, 2022 #

Note

New Year, so without wanting to tempt fate, targets for 2022.
Run - 290+ times, orienteering - 15+ times.
Total distance - 2800+ km
Exercise sessions - 100+ (50+ hours)
Numbers will depend partly on travel, plans for which haven’t been finalised yet

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