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Training Log Archive: phatmax

In the 7 days ending Dec 2:

activity # timemileskm+m
  running6 3:00:10 22.99(7:50) 37.0(4:52)
  Exercise class4 1:50:00
  orienteering1 15:30 1.86(8:19) 3.0(5:10)11 /14c78%
  Total6 5:05:40 24.85 40.011 /14c78%

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Saturday Dec 2 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: ON cloud

Lunchtime run with a break in the weather. Wanted to get something in before getting on the plane

Friday Dec 1 #

running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: ON cloud

Warm up run

running intervals 7:00 [4] 2.0 km (3:30 / km)
shoes: ON cloud

20 x 100m

Exercise class 25:00 [3]

Upper body, core and legs

Thursday Nov 30 #

running 34:10 [3] 7.0 km (4:53 / km)
shoes: Asics DS trainer 21

Home to exercise class and then run home again. Very warm this morning, and found the run home hard after solid exercise session.

Exercise class 35:00 [4]

Hard morning. Finished on 6 minutes of ab work, after several sets of ab exercises during the earlier part.

Wednesday Nov 29 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Kayano 22 red

Warm up, plus mix of running and intervals

Exercise class 20:00 [3]

Exercise sets interspersed between the intervals

Monday Nov 27 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: ON cloud

Run to exercise session and run home.

Exercise class 30:00 [3]

Sunday Nov 26 #

running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Asics DS trainer 21

Extended warm up, to get the legs moving,

orienteering race 15:30 [4] ** 3.0 km (5:10 / km)
spiked:11/14c shoes: Asics DS trainer 21

Vic sprint champs, 3 controls with time loss, but managed the win due to others getting it more wrong. Good start to 1, then didn't see 2 at the bottom of the stairs when I looked over, and lost 10sec or so confirming I was right. 3 was ok, and equal 1st. Then ran past 4, up the stairs behind the control to the top then back down and round the corner to the control. Had run passed it. Dropped 40 - 50 sec. Not happy but only dropped to 2nd, behind Warwick, so it could have been worse. Ted did exactly the same thing, but dropped a bit more time, putting him 3rd. Clean through to 13, running quickly and making up time. Was only 13 seconds down at 8 and in front again at 9 and still running well. Continued to open up the lead. Then ran past 14 and had to double back, so another 10 sec.. In the end won 11 of the 14 splits. Ted took an unnecessarily long route to 7, dropping over a minute to finish 3rd. He didn't see the path between the buildings.

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