Back over to my secret training spot. Definitely not spotted tonight.
Ran from the Rowers down to the 1k marker and ran down to the 4k marker and back again.
Reps were 3:46, 3:43, 3:46, 3:47, 3:51, 3:49. All done with a 2 minute walk recovery.
Had a 1k warmup and a 1k cooldown after the reps.
Only did the 6 reps as I have the 10k Striders race on Saturday Morning.
Legs felt ok during the reps.
skip to main |
skip to sidebar
Popular Posts
-
A nasty long swim this morning with a nice rip that we had to navigate back in to the beach. I was swimming on the spot so long I thought I ...
-
The surf was pretty good this morning. A good morning for a surf that is. The water was very warm 23 degrees and pretty flat but with a good...
-
Swim was moved down to Kiddies Corner near the pool. We used the escalator to get out and then surfed back in on the break. I got hit by a w...
-
An H4 and a couple of ks of bush as well on this STAR. We had the local Chris Graham in attendance as well as Fats, Mark S, EJ, Ray and a ne...
-
As the Striders were doing the Hornsby Hurricane which is 20ks of bush out of 30 I decided against going up there. I was intending to do the...
-
After the run this morning I headed to my surf club for some events. The swim was very long with the choppy swell. Board paddle was hard as ...
-
After the Equaliser this morning the swim was great although very long. The board paddle was long as well but I managed 5th I think. In the ...
-
I decided during the week that it would be better for the Sydney Marathon training if I kept doing the long runs rather than race a half tod...
-
A nice cool night for a run. Pretty stiff Southerly still blowing off what felt like the snow. Top temp today only 16 degrees, after Saturda...
-
23 degrees. 60% humidity and 25k wind gusts. Felt hotter than 23 tonight as the sun was still up when I started. Ran from work through Ken...
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
-
▼
2006
(270)
-
▼
June
(23)
- 6x1k Reps
- One Hour Easy 11ks
- Fatigue Session 8ks
- Kembla Joggers Half Marathon
- Rest Day
- Bay Run 8x1k Reps
- A medal for me
- Easy 50 minutes-9ks
- Long Reps 4x2ks. Total 10ks
- Mini-MosMarathon 10k
- NSW Longcourse Cross Country 12k
- One Hour Easy 11ks
- 6x1k Reps
- Race Schedule
- Cockatoo Corner 23ks
- East Met Cross Country 7.5k
- 5x1k Reps
- Centennial Park 15ks
- The Lakes are a flooding
- Root Canal Therapy-20ks
- Aths NSW XC Relays
- A very wet friday night
- Lets get Serious 4x1k Reps
-
▼
June
(23)
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
2 comments:
With that quality of training session you shouldn't be too far away from setting a new pb ....
Well done today Flake on the 10km, sub 40 minutes and beyond very soon.
I should be there at Mutch park next weekend.
Post a Comment