Pretty windy tonight. 30k NW breeze blowing. Snow on the Mountains. 10 degrees on the Coast.
Ran out in shorts and singlet after doing a 2k warmup. Ok the warmup was while I was in the clothes.
Did the 20 min version of the Mona Fartlek. All up 5.15 ks in the 20:00. Average pace of 3:53 per klm. Surprising pace given how bad my calves feel from the race on Sunday.
Did a 2k cool down 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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July
(20)
- Recovery Run 7ks
- Long Run with Bay Run Race in the middle
- Easy 12ks
- Run to the Hills 10k
- Mona Fartlek
- Recovery Run 7ks
- King of the Mountain 32ks
- State Short Course Cross Country 8.5k's
- Long Reps 3x2.5k
- Marathon Pace Run 15ks
- Mona Fartlek
- Recovery Run 11ks
- Balmain Bungle STaR-32ks
- Striders Homebush 10k
- Flake Fartlek
- Happy Birthday to me!
- Tempo Run 15ks
- Faster 10k
- Easy 12ks
- Very Easy 11ks
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▼
July
(20)
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
1 comment:
Pretty wind & cold here tonight, SF ....one degree & going down!
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