A cool night around the bay run. No CR's spotted at all. Still ran in singlet and shorts though.
Ran my version of the Mona Fartlek in which I add two 2 min reps at the start with an equal time as the float. Adding 8 minutes to the usual 20 minutes.
Did a 1k warmup before hand and then a 1k cool down after the session.
Ran 6.75ks in the 28 minutes. Average pace of 4:08 per klm.
Last time I did this session the pace was 4:14 per klm. Session felt good with the hard work at the end when you have to do the 15 sec on/15 sec float.
Saturday is State Short Course XC at Bankstown. Should be fun, forecast is 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
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- 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
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About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
3 comments:
Every time I read your blog it seems you are getting faster and faster. Great stuff.
So, just in case I missed it, what's your C2S goal? Aside from x-country is it your next 'big' race?
Good luck for tomorrow's short course, SF....go get Vat!
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