Ran into Centennial Park and did a couple of laps of the running track.
Ran 8ks in 41:22. Average pace of 5:10 per klm.
Nice and easy tonight. Didn't want to push hard at all.
Ran into Easy Tiger in the park after training.
The goal for the race is to run my own race and not go too hard the first lap. I'm still unsure of what time I want to do, but I sort of have 90 sec laps for 400m as the goal. Which would get me about 11 mins.
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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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November
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- 3x2k Reps
- Easy 13ks
- Chatswood Chase STaR 16ks
- Track 5000m
- Flake Fartlek
- Half Marathon Pace Run-11ks
- Some Like it Hot
- Recovery Run 7ks
- Sunday Long Run 19ks
- SMC 10K
- State Track Relays 4x1500m
- Easy 10ks
- McKay Oval 6x200m Reps
- Timbrell Park Reps 10x500m
- Easy One Hour
- Build a bigger trophy cabinet
- State 3000m Track Titles
- Easy 5ks
- Easy 8ks
- McKay Oval 6x200m Reps
- Timbrell Park Reps 10x500m
- Laps of Centennial Park
- Surf Club Swim, Board Paddle and Run
- Flakes Track Follies
- Striders Lane Cove 10k Race
- 15x 30 seconds on, 30 seconds off
- Mona Fartlek
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November
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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.
6 comments:
Sounds like a plan Flake.
11 mins would be a nice result ;-)
Good luck Flake. I reckon you'll be closer to 10.35-40.
You've got those fast shoes - go the sub 11!
Good luck.
"Ran into Easy Tiger in the park after training."
hope you didn't hurt either too much. Hardy, har, har!! oh dear, I slay me ... (wipes tears)
Hey what new shoes? What have I missed? I can't keep up with you if I don't have new shoes too!
I was going to say 10:40ish. With the 3k, my experience is that you get a better time off a 'solid' first km. The race is short enough so you don't fade much off a fast start - especially if you have good endurance.
Maybe 3:30, 3:40, 3:35? Also, for a better time, start your 'kick' from a long way out - at least 3 or 400 metres, maybe 500.
I think Ewen means - just go flat out !
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