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Training Log: phatmax

In the last 7 days:

activity # timemileskm+m
  running6 4:47:10 37.59(7:38) 60.5(4:45) 160
  Exercise class3 55:00
  Total6 5:42:10 37.59 60.5 160
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Tuesday Apr 25 #

running 50:30 [3] 11.0 km (4:35 / km)
shoes: Kayano 22 red

Not the nicest weather for running. Was bucketing down when I woke up, so deferred until later. Started in weak sun, but after 4 k it started to rain on and off. Was running under some trees and initially was in sync with the showers so did Mt get wet, then got ou of phase as it started to get heavier. Then it stopped for a couple of km before starting again, but this ti,e no cover.

Monday Apr 24 #

running 39:40 [3] 8.0 km (4:58 / km)
shoes: Kayano 22

A bit sluggish to start this morning, but got going at about half way

Exercise class 20:00 [3]

Upper body and core

Sunday Apr 23 #

running 1:10:30 [3] 15.0 km (4:42 / km)
shoes: Kayano 22 red

Out through jawbone reserve and the old race track to Altona and back. Managed a really even pace on the way out, with 6 out of 7 km with a 1 second spread. Return pace was about 10 seconds per km faster

Saturday Apr 22 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Kayano 22

Relaxed run around The Esplanade and then home via Osborne st.

Friday Apr 21 #

running 39:20 [3] 8.4 km (4:41 / km) +100m 4:25 / km
shoes: Kayano 22 red

Potts Point to the Domain and back

Exercise class 25:00 [3]

Upper body and core in the hotel gym

Wednesday Apr 19 #

running 33:40 [3] 7.0 km (4:49 / km)
shoes: Kayano 22 red

Warm up run the long way to Hatt Reserve and then shorter warm down run home

running intervals 4:30 [5] 1.3 km (3:28 / km) +60m 2:49 / km
shoes: Kayano 22 red

Mixed intervals, 3 x 40, 3 x 70 and 3x 120 flat, then 15 x 40 incline.

running 10:00 [2] 1.8 km (5:33 / km)
shoes: Kayano 22 red

Recovery jog between intervals

Exercise class 10:00 [3]

Leg strength work

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