A bastardised version of Mona Fartlek. I created an extra bit as I felt the standard 20minutes was too short. So I did 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs.
I added the two 120second efforts at the start taking the whole session out to 28 minutes.
I basically did the effort hard and the float pretty fast as well.
After the first effort of 120seconds and the float I was almost right on 1k.
After doing the last 15sec effort I did a 15 sec float to make the 28 minutes total.
Stats were 28:00 for 6.60ks. Average pace of 4:14 per klm. Felt very quick tonight.
Did a 1k warmup and a 1k cooldown for the session. Total 8.6ks.
Used the secret training location for this session. Ran in singlet and shorts as I didn't feel cold. Clear night with no rain.
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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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2006
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July
(26)
- Manic Monday 7ks
- Bay Run Race 7ks
- Easy Run-35 Minutes
- 6x1k Reps
- A letter to Mum
- Mid-Week Run 14ks
- Hill Reps
- Rest Day
- Sutherland to Surf 11k race
- Secret Team GBH training camp
- Slow, so very slow 1k reps
- Swim 50mins
- Wet n Wild Mona Fartlek
- Cherrybrook Chase Fun Run 12ks
- NSW Short Course Cross Country 8ks
- Mona Fartlek
- 6x1k Reps
- Recovery Run 7ks
- Ten Bridges Classic STaR 30ks
- East Met Cross Country 6ks
- 6x1k Reps
- What Happens on your Birthday?
- Mona Fartlek
- Recovery Run 11ks
- Heartbreak Hill and the Parks 23ks
- Striders Homebush 10k race
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July
(26)
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
5 comments:
Hey flakey! Well done on your Striders race.... those time keep heading in the right direction! It is all looking good for city to surf :-)
Hello - happy birthday for today! Hope its a good one!
I love the Mona Fartlek - nice work adding the 2min sessions in at the start.
It's your birthday? Have a great one ;-)
New computer so i am back blogging.
Happy birthday for yesterday!
Couldnt make it to Kj's half due to last minute work commitment but i see you had a pleasing run,well done!
Good luck with your secret location training it looks good (look out for tree roots!)
Cheers R2B
Enjoyed a lot! » » »
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