Training Log: phatmax

In the last 7 days:

activity	#	time	miles		km		+m
running	5	3:59:20	30.39	(7:52)	48.9	(4:53)	60
Dancing	1	1:00:00
pseud-o	1	40:30	5.84	(6:56)	9.4	(4:18)	100	17 /	18c	94%
Total	7	5:39:50	36.23		58.3		160	17 /	18c	94%

1:49

0:00

Thursday Nov 20
	running 51:30 [3] 10.1 km (5:06 / km)
	shoes: kyano 14
	Slow morning. Overcast and windy and really didn't feel like pushing.
Wednesday Nov 19
	running 53:40 [3] 11.7 km (4:35 / km) +60m 4:28 / km
	shoes: kyano 14
	Squeezed in a lunchtime run. Docklands and back. First time in many weeks and had to weave my way through the tourists on the docklands pier. Plenty of promotion for the new wheel, but given its location it hard to imagine the views living up to the hype.
Tuesday Nov 18
	running warm up/down 5:00 [3] 1 km (5:00 / km)

	Shortish warm down after the race
	pseud-o race 40:30 [3] * 9.4 km (4:19 / km) +100m 4:05 / km
	spiked:17/18c shoes: kyano 14
	Good race at Maribyrnong parklands. Headed south out of the start to pickup the controls on the other side of the river to give some more thinking time about the route choice on the north side, joined by Bryan Ackerly and Matt Schepsi. Follow the leader until we went back accross the river. and split. Saw Bryan again going the opposite way, but didn't see Matt until the last control when he cam in just behind me. Conceeded the sprint down a rough grassed hill and through the carpark to the finish. Ended up 6th. Matt was 4th 20m infront and one of the pack that had headed north slotted in between. A very tight finish. Comparing distances afterwards Matt ran 40m more and Bryan, who was 3rd ran about 200m more. So route choice was good, just a bit down on running speed. Not a bad result considering I was giving away between 10 and 30 years on the rest of A grade pack.
Monday Nov 17
	running 49:30 [3] 10.1 km (4:54 / km)
	shoes: kyano 14
	Gentle lunchtime run around the beach and back. It was only over the last couple of k that the pace picked up at all.
	Dancing 1:00:00 [1]

	Revision of last weeks new steps. Correcting the misinterpretations and errors.
Sunday Nov 16
	running 1:19:40 [3] 16 km (4:59 / km)
	shoes: kyano 14
	Out early, before a busy day of social events. A bit slow to get going and then was happy to just roll along at 5 minute pace.

Next Up

5w, 1d: XMAS 5 Days Y
All Upcoming

Weather

Melbourne, Australia Mostly Cloudy 52°F (feels like 52F) Humidity: 81%, Winds: 3mph Useful Daylight: 5:26 AM - 8:46 PM more details Weather data provided by weather.com®

Saturday Nov 22	56 F Rain	70%
Sunday Nov 23	66 F AM Showers	50%
Monday Nov 24	66 F Cloudy	0%
more weather