A warm 21 degrees at 7:30pm when I started tonight.
My nancy boy legs were being used to good effect around the bay run tonight.
Reps were 3:37, 3:39, 3:41, 3:41, 3:39, 3:43. All done with a 2min standing recovery.
Pretty slow actually. I guess it doesn't help when I had a massage this afternoon.
Did a 1k warmup and a 1k cool down before and after the session.
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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
(270)
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August
(28)
- 6x1k Reps, with a PB thrown in
- Easy 55 Minutes
- Recovery Run 12.3ks
- Ripped off
- Lake Macquarie Half Marathon PB-86:43
- Easy Run-35 Minutes
- Timbrell Park Reps 10x500m
- Hard 50 minutes
- Faster Recovery Run 10ks
- Recovery Run 12ks
- Vaucluse Variation STaR 28.7ks
- 6x1k Reps
- A massage by Easy Tiger
- A Quick One Hour
- Mona Fartlek
- Geez the legs felt good tonight
- City 2 Surf PB= 58:05
- .Weapon of Choice
- Easy Run-35 Minutes
- Centennial Park Run 12ks
- 5k Time Trial + 4x1k Reps
- The getting of Wisdom
- One Hour Around the Park
- Centennial Park 15ks
- Aths NSW Road Relays 4klms
- 6x1k Reps
- A massage by Easy Tiger
- Mona Fartlek + Hill Reps
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▼
August
(28)
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
6 comments:
Heh Nancy Boy - should never run and expect a good result straight after a massage.
The body is no doubt still working all the crap out of your legs that has been moved around.
Don't forgett to drink heaps of water after a massage to flush to body as well.
Then again - I don't think those times are too much to worry about. Look pretty good to me. Fairly consistent so you stayed strong throughout.
I have a pretty lady doing my massages so i bite my lip when it hurts!
As always your intervals show full conctrol and consistency.Thats the way to train!
Glad that you didnt stay down for long after your fantastic C2S PB!
Happy Trails R2B
You certainly set high standards for yourself. I would be very happy with those 'slow' splits for 1km reps. You would certainly benefit having someone to chase.
I don't think I could run after a massage, I just feel like relaxing with a wine afterwards. Then again, I always feel lile that.
Nice rep times by the way.
Pretty solid times. You'll be pushing Chemical Haz at the North Head 10km.
Anything under 4 minutes looks fast to me these days Flake. Good session.
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