Greeted with a strong southerly wind and a few showers tonight. Nothing too heavy in the rain department, more like drizzle actually.
The flake fartlek was back on the menu this week. The hip/whatever it is wasn't hurting at all so I went out for a run. Started near my house outside Centennial Park and ran down to Anzac Pde and up to Aussie Stadium and back.
Tried to run the floats faster than my usual slack efforts.
Ran 6.97ks in the 28 mins. Average pace of 4:01 per klm. Almost cracked the 7ks for the session. Did a 1k warmup and a 2k cooldown 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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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.
1 comment:
You should have rounded it up to 7.01k, then you would've been under 4 minute k pace.
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