Extended out to 28mins by me.
Down to the bay to do this one after the afternoon hail storm.
Ran 6.72ks in the 28 minutes. Average pace of 4:10 per klm. Not bad considering the race on Sunday.
Did a 1k warmup and a 1k cool down before and after the session. Hamstring hurt a bit, but what's unusual about that. Couldn't spot a Cool Runner tonight.
Just some C2S trivia:
My position in 2004(last race) was 1676th place with a time of 62:52.
Position for this year was 751st with a time of 58:05.
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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.
3 comments:
That's a pretty impressive pace. I wouldn't mind swapping legs. Mine are still smashed up.
no other coolrunners at the bay? that must be a record!!
That's a big difference in two years - almost 5mins of your C2S time.
I love it when the results speak for themselves and are reward enough that something of what you are doing is working for you!
Well done again for Sunday Flake - see you next year when the QLD CR's invade :)
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