Pretty cool tonight. Needed a 2k warmup just to start the session. Well I felt like I needed it anyway.
My version of the fartlek is 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs. With equal floats between the efforts.
Ran 7.1ks in the 28 minutes. Average pace of 3:56 per klm. Love it. Broke the 4 min ks with this session. Did a 2k cool down after the session.
Nothing secret about the heartbreak hill run Tesso. Have been doing that one since 2005 at various stages of injury mostly.
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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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May
(30)
- 8x500m Reps
- Heartbreak Hill & Back 19ks
- 5x1.2k Reps
- Recovery Run 7ks
- Botany Bolt 4k
- The Fun Run King
- Easy 10ks
- Flake Fartlek
- Heartbreak Hill & Back 19ks
- Hill Reps 16x200m
- Recovery Run 12ks
- SMH Half Marathon
- Easy 20 minutes
- Easy 40 Minutes
- 20 x 30 seconds on, 30 seconds off
- Tempo Run 9ks
- Recovery Run 11ks
- Vaucluse Variation STaR 18.5ks
- West Met Series 10k= PB
- Easy 8ks
- 3K Time Trial
- To the Bay and Back 15ks
- Tempo Run 9ks
- One Hour Easy 11ks
- Heart of the Lake Fun Run 10k
- State Road 10k Champs
- Centennial Park 7ks
- 5x1k Reps
- Heartbreak Hill & Back 19ks
- Hill Reps 20x200m
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▼
May
(30)
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
2 comments:
Must be tricky following the racing line in peak hour traffic.
Dang! I like the sound of secret training better ;-)
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