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Training Log Archive: phatmax

In the 31 days ending Mar 31, 2022:

activity	#	time	miles		km		+m
running	26	15:59:30	117.94	(8:08)	189.8	(5:03)	450	10 /	11c	90%
Exercise session	11	6:00:00
walk/run	1	1:30:00	9.32	(9:39)	15.0	(6:00)
orienteering	3	1:13:20	7.02	(10:27)	11.3	(6:29)
ride	1	1:00:00	16.78	(3:35)	27.0	(2:13)
Total	27	25:42:50	151.06		243.1		450	10 /	11c	90%

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Thursday Mar 31, 2022 #

running 31:10 [3] 6.2 km (5:02 / km)
shoes: Nike next %

Warm up run to Peel St and then warm down run home. Had to push into the wind on the way back home.

running hills 6:20 [4] 1.6 km (3:57 / km) +80m 3:10 / km
shoes: Nike next %

Second lot of inclines for the week. 6 long and 4 short for the day.

running 10:40 [2] 1.7 km (6:16 / km)
shoes: Nike next %

Down hill coast between efforts

Wednesday Mar 30, 2022 #

running 37:20 [3] 7.2 km (5:11 / km)
shoes: Kayano 27

Warm up dawdle and then a warm down.

Exercise session 40:00 [3]

Tuesday Mar 29, 2022 #

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

Home to Peel St and back

running hills 5:00 [4] 1.3 km (3:51 / km) +60m 3:08 / km
shoes: Nike next %

4 long and 4 short efforts on Peel St

running 8:00 [2] 1.3 km (6:09 / km)
shoes: Nike next %

Recovery coast back down between efforts

Monday Mar 28, 2022 #

running 49:20 [3] 9.6 km (5:08 / km)
shoes: Kayano 27

A bit of a dawdle this morning.

Exercise session 10:00 [3]

Ankle exercises and plank challenge.

Sunday Mar 27, 2022 #

running 48:50 [3] 10.0 km (4:53 / km)
shoes: Nike next %

Staying in Ocean Grove for the weekend, so ran along the costal path. Very pleasant

Friday Mar 25, 2022 #

running 35:00 [3] 6.8 km (5:09 / km)
shoes: Nike Zoomfly 3

Warm up and warm down for exercise session.

Exercise session 40:00 [3]

Solid, full body workout, one section at a time. Chest, legs, shoulders, hinge joints, arms, back and lates, core

Thursday Mar 24, 2022 #

running 11:00 [3] 2.2 km (5:00 / km)
shoes: Nike next %

First and last part of afternoon run.

running tempo 23:20 [4] 5.0 km (4:40 / km)
shoes: Nike next %

After the initial km set a steady pace. It was out and back and at the half way turn realised that there had been a tail wind. Had to work harder on the return to maintain the pace.

Wednesday Mar 23, 2022 #

running 31:20 [3] 6.0 km (5:13 / km)
shoes: Nike Zoomfly 3

Did a warm up run in a small group and then a solo warm down

Exercise session 40:00 [3]

Tuesday Mar 22, 2022 #

running 45:20 [3] 9.4 km (4:49 / km)
shoes: Nike next %

Waited until a bit later to head out. The benefit was being fully awake, the downside is it was warmer and more humid

Monday Mar 21, 2022 #

running 44:30 [3] 8.6 km (5:10 / km)
shoes: Kayano 27

Pretty gentle run. A few aches from yesterday, but plodded through

Exercise session 10:00 [3]

Ankle exercises plus plank challenge

Sunday Mar 20, 2022 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: New integrators

Warm up jog before owing. Skipped the warm down part of the run.

running race 47:50 [4] *** 7.1 km (6:44 / km) +170m 6:01 / km
spiked:10/11c shoes: New integrators

An otherwise solid run marred by one poor control. Got too low going to 7 and went down the wrong vague spur. Dropped about 90 seconds. It was very warm and humid.

2 - Splits

Friday Mar 18, 2022 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Zoomfly 3

Exercise session 40:00 [3]

Thursday Mar 17, 2022 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Nike next %

First 4 and last 2 km of the run

running tempo 8:50 [4] 2.0 km (4:25 / km)
shoes: Nike next %

Picked up the pace when I turned at half way and did 2 k tempo effort

Wednesday Mar 16, 2022 #

running 26:30 [3] 5.2 km (5:06 / km)
shoes: Nike Zoomfly 3

Warm up and warm down run for exercise session

Exercise session 45:00 [3]

Tuesday Mar 15, 2022 #

running 40:40 [3] 8.0 km (5:05 / km)
shoes: Kayano 27

Struggled a bit this morning. A bit quicker for the second half. Km 5 was 4:50, but that was as fast as it got. Legs were feeling tired

Monday Mar 14, 2022 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike next %

Race 5

orienteering race 12:30 [4] 2.1 km (5:57 / km)
shoes: Nike next %

Good clean race, just need to be a bit more decisive in and out of controls. 1st

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike next %

Race 6

orienteering race 13:00 [4] 2.2 km (5:55 / km)
shoes: Nike next %

Another mp. went to the wrong control at 13. Had run past on the way from 11 to 12 and so on the way back didn't read the map well enough and headed for the control. The 2 controls were with-in eye sight on the same building. Then ran passed the right control on the way to 14, but the SI air didn't register. Had the fastest time and did a bit of extra distance. Rest was good.
Disappointed to make such a stupid mistake.

So in summary 2 wins, 1 second and 2 MP. Good news that running was OK, just need to fix the brain.

Race 5 C4 - Splits

Race 6 C4 - Splits

Sunday Mar 13, 2022 #

walk/run 1:30:00 [2] 15.0 km (6:00 / km)
shoes: Nike next %

Control checking for race 3. So the new fence that was discovered on Friday was a case of over promising and under delivering. Having added the fence to all the maps, arrived to find that they didn't build as much as they said they would. Some temporary fence and tapes fixed that.

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: New integrators

Race 4

orienteering race 19:50 [4] 2.2 km (9:01 / km)
shoes: New integrators

A mixed run. Several good control, but dropped 3+ minutes at 7, then ran straight from 10 to 12, so a MP. Time was probably good for 2nd, despite the big error

Race 4 C4 - Splits

Saturday Mar 12, 2022 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike next %

Morning race for MSW

orienteering race 13:40 [4] ** 2.4 km (5:42 / km)
shoes: Nike next %

MSW race 1. Sightly longer route to 1 and then dropped 30 seconds on 3, otherwise a solid race. 1st n M60

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike next %

Warmup for race 2.

orienteering race 14:20 [4] 2.4 km (5:58 / km)
shoes: Nike next %

Race 2. Good run, reasonable clean but a bit hesitant, could have been more positive. 2nd to Warren

Race 1 C4 - Splits

Race 2 C4 - Splits

Friday Mar 11, 2022 #

Note

Went to Manor Lakes to pick up the key for Sunday’s event and to have a final look around, only to experience what must be a sprint course setter/ event adviser/ organiser’s worst nightmare. The workmen were busy installing about 30 m of new uncrossable fence which cut across route choices for courses 1 to 5. They had also removed about 50m of fence from another section of the map which fortunately didn’t impact any courses. Some hasty remediation plans were necessary

C • Three certainties in life 2

Thursday Mar 10, 2022 #

running 51:50 [3] 10.4 km (4:59 / km)
shoes: Kayano 27

Late night, so was feeling tired this morning.

Wednesday Mar 9, 2022 #

running 30:10 [3] 5.9 km (5:07 / km)
shoes: Nike Zoomfly 3

Warm up and warm down. It was very windy, and both the w/u and w/d were out and back into the wind.

running intervals 7:00 [4] 1.8 km (3:53 / km)
shoes: Nike Zoomfly 3

12 x 150m

Exercise session 40:00 [3]

Upper body, legs and core

Tuesday Mar 8, 2022 #

running 31:50 [3] 6.6 km (4:49 / km)
shoes: Nike next %

Home to Peel St and then back home. A slightly longer route today.

running hills 4:30 [4] 1.2 km (3:45 / km) +60m 3:00 / km
shoes: Nike next %

6 ascents of Peel St

running 7:10 [2] 1.2 km (5:58 / km)
shoes: Nike next %

Coast back down between efforts

Monday Mar 7, 2022 #

running 32:50 [3] 6.5 km (5:03 / km)
shoes: Nike Zoomfly 3

Warm up and warm down

Exercise session 40:00 [3]

Upper body and core

Sunday Mar 6, 2022 #

running 51:30 [3] 10.2 km (5:03 / km)
shoes: Kayano 27

Followed the Warrnambool- Port Fairy rail trail out and back. Tough work on the way back witha head wind

Friday Mar 4, 2022 #

running 39:30 [3] 8.0 km (4:56 / km)
shoes: Nike Zoomfly 3

Slower at the start, but picked up pace and finished strongly

Exercise session 10:00 [3]

Ankle exercises

Thursday Mar 3, 2022 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Nike next %

Physio gave the all clear to start running fully again, so decided a set of hills was in order.
Warm up and warm down to and from Peel St. Faster on the way back.

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

6 long and 4 short ascents of Peel St. A bit of a struggle.

running 10:20 [2] 1.6 km (6:27 / km)
shoes: Nike next %

Coast between efforts

Wednesday Mar 2, 2022 #

running 32:50 [3] 6.6 km (4:58 / km)
shoes: Nike Zoomfly 3

Warm up and warm down for exercise session.

Exercise session 45:00 [3]

Solid workout, with a good mix of upper body, core and legs.

Tuesday Mar 1, 2022 #

ride 1:00:00 [3] 27.0 km (2:13 / km)

Set myself up to do a longer stationary ride this morning. Had the iphone plus earphones and listened to music to help pass the time. Don't have the same issues when it is outside

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