Around the bay run with a very humid night and a good breeze blowing as well. Not very pleasant conditions to run in.
Anyway the session had to be done just so I can look good at Canberra next week.
The reps were 3:23, 3:25, 3:27, 3:28, 3:28, 3:30. All done with a 2 minute walk recovery between each rep. Had a 1k warmup and a 1k cool down after the session. Pretty weak effort to keep getting worse. Just couldn't pull any energy to make myself go faster.
Oh, BTW the first rep is the fastest I have ever run 1k. Excellent!
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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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2007
(269)
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April
(21)
- Heartbreak Hill & Back 19ks
- Athletics NSW Novice 10k
- 30 x 30 seconds on, 30 seconds off
- Heartbreak Hill & Back 18ks
- Flake Fartlek
- Park Run 17ks
- Rose Bay Roughup 14ks
- Back into Business 12ks
- Canberra Marathon 50k
- Memories
- Easy 30 Minutes
- Easy 40 Minutes
- 5k @ MP
- Four Park Frolic 19ks
- Striders Domain 10k Race-PB
- He's not the messiah, he's just a very naughty boy
- Easy 7ks
- Three Parks & a Bowlo 13ks
- 6x1k Reps
- Recovery Run 7ks
- Davidson Recreation STaR-26ks
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April
(21)
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
3 comments:
Congrats on the 1k PB!
So you are now on target to do a "double hat trick" - how good is that!
I spotted that 3:23! Keep going with those. When you're doing them in 3:15-3:20 the sub-17 will be close.
Flake - that's a great session. Looking forward to seeing the sub-38 at the weekend.
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