Ran 10.76ks in 50:29. Average pace of 4:41sec per klm.
Ran the last 2.5 ks at 4:15 pace. Marathon Pace.
Felt like crap for the first 2 ks but then began to feel more relaxed and ran better.
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Running PB's
| Running PB'S | |
| 5000M | 18:19(Nov 2007) |
| 10k Road | 37:43(March 2008) |
| City 2 Surf | 55:04(2011) |
| Half Marathon | 83:34(May 2010) |
| Marathon | 2:57:45(June 2010) |
| 50k Road | 3:51:08(Mar 2007) |
Blog Archive
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2005
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April
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- End of week Long Run 18ks only
- Speed Session 6x1k reps
- 3k warmup 2.1k hills 3k warmdown
- Fast Flat 11.5k Run
- Anzac Day Collingwood vs Essendon + 5ks
- Lest We Forget Melbourne 8ks
- Speed Session 6x1k reps
- Easy 15ks
- Can't decide what to call this run-11.1ks
- Rest Day
- Spotswood Surprise 16.1ks
- Recovery Run 7ks
- Resting
- Another Rest Day
- Rest Day
- Canberra Marathon
- Canberra Marathon Pre Race Day
- Rest Day
- Rest Day
- Easy 10ks
- Another Rest Day
- Rest Day on planet Flake
- Sunday Long Run 13ks
- Light Saturday 7k's
- Speed Session 6x1k reps
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April
(25)
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
3 comments:
Good luck in your first marathon, Paul. I hope you achieve your 3 hour goal.
I'm awed by your speed SuperFlake, especially on such a short base. I hope that you achieve your goal, although completing a marathon within your first year is enough, without the goal of a sub-3 hour debut.
Good luck for Sunday!
a.k.a. Flash
Thank you for your comments. I was trying to do the sub 3hr. I recently ran a half 3 weeks ago just under 90mins and felt good doing it. But I want to be strong at the end so aim to get to about 2:10 at 30k and then push hard home.
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