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Training Log Archive: phatmax

In the 31 days ending Jul 31, 2012:

activity

time

miles

running

23:15:30

184.86

(7:33)

297.5

(4:41)

450

15 /

17c

88%

Total

23:15:30

184.86

(7:33)

297.5

(4:41)

450

15 /

17c

88%

1:17

0:00

» now

Tuesday Jul 31, 2012 #

running warm up/down 14:10 [3] 3.0 km (4:43 / km)
shoes: saucony guide 4

Start and end of the session, heading along the river to under the bridge, and then back from the bridge along the river.

running tempo 34:40 [4] 8.0 km (4:20 / km) +60m 4:11 / km
shoes: saucony guide 4

Laps around the undulations in Westgate Park.

Monday Jul 30, 2012 #

running 53:20 [3] 11.6 km (4:36 / km)
shoes: saucony guide 4

Lunchtime run around the beach to Kerford Rd pier and back. Reasonably comfortable.

Sunday Jul 29, 2012 #

running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Short. Warmup and warmdown

running 42:30 [3] ** 8.0 km (5:19 / km)
spiked:15/17c shoes: VJ Integrator

Melbourne bush o at woodlands. Very open area, but some sections with detail. Exact placement of no. 2 was a bit suspect, lost 20 seconds or so, then a bit to the right on 6, needed to turned left down the spur. Rest was straight forward, although not particularly strong on the hills even though they weren't steep.

Saturday Jul 28, 2012 #

running 55:30 [3] 12.0 km (4:38 / km)
shoes: saucony guide 4

Ventured out in the late afternoon, hoping to get a run in between showers. Almost succeeded, only got caught in a shower, but saw plenty of rain over the city, couldn't see the buildings at one stage

Friday Jul 27, 2012 #

running 49:30 [3] 10.8 km (4:35 / km) +50m 4:29 / km
shoes: saucony guide 4

Still not 100%, but after missing out yesterday was good to go at lunchtime. Whenever I tried to push any faster suffered a coughing fit, and had to back off. Once I had worked that out then ran just below that threshold

Wednesday Jul 25, 2012 #

running 49:00 [3] 10.1 km (4:51 / km)
shoes: Brooks Adrenalin ASR

Easy evening run.

Tuesday Jul 24, 2012 #

running 25:00 [2] 5.0 km (5:00 / km)
shoes: Brooks Adrenalin ASR

First part of a lunchtime run. Headed out with a couple of others. A pretty gentle beginning.

running 27:40 [3] 6.0 km (4:37 / km)
shoes: Brooks Adrenalin ASR

After the first 5k the others decided to slow down a bit, so took the opportunity to go a bit faster, although still pretty comfortable.

Monday Jul 23, 2012 #

running 45:10 [3] 10.1 km (4:28 / km)
shoes: saucony guide 4

Along the beach to teh life saving club and back. Great day for a run and after a marginally slower first k maintained a solid pace.

Sunday Jul 22, 2012 #

running 1:11:50 [3] 15.0 km (4:47 / km)
shoes: saucony guide 4

Mixed bag this morning. Started out as a real struggle, and was plodding for the first few k. Then picked up a bit through the middle. Last bit was probably the best, and had a couple Ks at 4:30 pace. Fair bit of congestion on the lungs post run, coughing up lots of green. Despite this it was a nice morning for it.

Friday Jul 20, 2012 #

running 45:00 [3] 9.0 km (5:00 / km)
shoes: saucony guide 4

Evening run, and struggled. Sore throat and blocked nose were the obvious symptoms, but generally not flash

Thursday Jul 19, 2012 #

running 47:40 [3] 10.8 km (4:25 / km) +80m 4:15 / km
shoes: Brooks Adrenalin ASR

Some loops of Westgate park, with 10 small inclines; 2 long and shallow, 4 short and sharp; and 4 inbetween. Total climb isn't a lot, but it is better than nothing. Ran the ups hard, downs easy and flat at in-between pace.

Wednesday Jul 18, 2012 #

running 27:00 [3] 5.6 km (4:49 / km)
shoes: Brooks Adrenalin ASR

The first 3 k and last 2.6 of the run.

running tempo 21:10 [4] 5.0 km (4:14 / km) +50m 4:02 / km
shoes: Brooks Adrenalin ASR

The effort for the day.

Tuesday Jul 17, 2012 #

running 48:10 [3] 10.1 km (4:46 / km)
shoes: saucony guide 4

Monday Jul 16, 2012 #

running 50:00 [3] 10.5 km (4:46 / km)
shoes: saucony guide 4

Easily evening run after a visit to the dentist to fix a broken tooth. The injection started wearing off during the run making that side of the face feel cold

Sunday Jul 15, 2012 #

running 1:17:30 [3] 16.0 km (4:51 / km) +50m 4:46 / km
shoes: saucony guide 4

Really nice morning for a long run. Out through willienorth and Newport, quick lap of Newport lakes, then up Melbourne rod to Yarraville and back via the riverand waterfront. The lap of Newport lakes park provided a nice change of scenery

Friday Jul 13, 2012 #

running 49:00 [3] 10.1 km (4:51 / km)
shoes: saucony guide 4

Easy evening run, just cruising

Thursday Jul 12, 2012 #

running 53:00 [3] 11.4 km (4:39 / km) +50m 4:33 / km
shoes: saucony guide 4

Steady lunch time run. There were a few bid drops at a couple of stages and I thought it was going to bucket down, but got back relatively dry

Wednesday Jul 11, 2012 #

running 20:00 [3] 4.0 km (5:00 / km)
shoes: saucony guide 4

Slower warm up and warm down before and after tempo part of the run.

running tempo 25:00 [4] 6.0 km (4:10 / km) +30m 4:04 / km
shoes: saucony guide 4

Tempo run undertaken as part of a challnge. Did the warm up with a small group, and the original challenge was to try and do 8.5k in the time they took to do 7, getting back to the front gate together.
Managed to do teh 6 in the time it took them to do 4.5, so caught them a couple of k out, and so did the last part as a warm down with the group. Trying to maintain a 4 to 4:10 pace along the beach front into teh wind was hard work.

Tuesday Jul 10, 2012 #

running 42:30 [3] 9.4 km (4:31 / km)
shoes: saucony guide 4

A long day of meetings, with the project sponsor, who gave a different set of instructions to the previous meeting. Frustration levels through the roof.

Monday Jul 9, 2012 #

running 50:00 [3] 10.6 km (4:43 / km)
shoes: saucony guide 4

OK lunchtime run.

Sunday Jul 8, 2012 #

running 52:30 [3] 11.1 km (4:44 / km)
shoes: saucony guide 4

Some more time in the garden and then a run. Better than yesterday, but not as much effort in the garden

Saturday Jul 7, 2012 #

running 46:40 [3] 9.4 km (4:58 / km)
shoes: saucony guide 4

Spent most of the day gardening and then went for a run. Struggled to get out of 2nd gear. The gardens gain was the runs lose

Friday Jul 6, 2012 #

running 47:20 [3] 10.2 km (4:38 / km)
shoes: Brooks Adrenalin ASR

Brisk early evening run. Didn't get out yesterday due to a late meeting, so jigging of rest day this week

Wednesday Jul 4, 2012 #

running 47:30 [4] 11.0 km (4:19 / km)
shoes: Brooks Adrenalin ASR

Docklands and back. Went with one of the younger team members from acoustics and hence the quicker pace. O to be 25 years younger again.

Tuesday Jul 3, 2012 #

running 44:40 [3] 9.7 km (4:36 / km) +30m 4:32 / km
shoes: saucony guide 4

Felt much easier than yesterday's effort

Monday Jul 2, 2012 #

running warm up/down 4:50 [2] 1.0 km (4:50 / km)
shoes: saucony guide 4

Short warm up and a bit longer warm down. Basically jog to the front gate and then slowed down after I had completed the 10k tempo including back from the front gate

running tempo 44:10 [4] 10.0 km (4:25 / km) +50m 4:19 / km
shoes: saucony guide 4

Had a deadline and felt like running. First and last parts were OK with a tailwind, but middle section had a tough headwind, where had to work hard to maintain the average pace.

Sunday Jul 1, 2012 #

running 1:13:30 [3] 15.0 km (4:54 / km)
shoes: saucony guide 4

Cool morning and not really feeling enthused, but took it steady and got through. Great sight of a couple of ships coming under the west gate

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