A very warm 29 degrees when I went for a run tonight. Just ran around Randwick, Moore Park, Centennial Park and the SFS.
Total was 12.5ks in 64:11. Average pace of 5:08 per klm.
No strides Ewen. Wasn't sure on how many reps to do, ten seemed like a good number. Longer recovery between reps, ok.
I have a nice kick, I guess I shouldn't use it in training.
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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
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October
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- Short Run 5ks
- ES Marks Track 6x300 Reps
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- Bankstown Track 800m race
- Easy 30 Minutes
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- Timbrell Park Reps 6x500m
- Southerly Buster 11k
- Surf Club Swim and Run,with a win!
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- Easy 12ks
- ES Marks Track 6x300m Reps
- Centennial Park 7ks
- Striders Internal Half Marathon
- Easy 7ks
- Bay Run 3x1k Reps
- Indian Summer
- ES Marks Track 6x300m Reps
- Recovery Run 7ks
- Sunday Long Run 21ks
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- Don't let the sun go down on me
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October
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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.
1 comment:
The speed end of things seems to be your (current) weakness. Working on that is the only way (if the base is there) to make 20secs per 100m seem like cruising speed. Short hill reps would also be beneficial for speed, as well as fast 'sprints' on a very gentle grassy downhill.
Start at 1:34-5 with the aim of doing 3, 4 or 5. If you lose the pace or your form goes, stop the session.
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