Centennial Park and Moore Parks. Nice and cool with the currently southerly blowing.
Total was 16.3ks in 1:15.12. Average pace of 4:36 per klm.
What's easy these days? Same pace all the time has to make my body take faster sessions easier.
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A nasty long swim this morning with a nice rip that we had to navigate back in to the beach. I was swimming on the spot so long I thought I ...
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The surf was pretty good this morning. A good morning for a surf that is. The water was very warm 23 degrees and pretty flat but with a good...
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Swim was moved down to Kiddies Corner near the pool. We used the escalator to get out and then surfed back in on the break. I got hit by a w...
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An H4 and a couple of ks of bush as well on this STAR. We had the local Chris Graham in attendance as well as Fats, Mark S, EJ, Ray and a ne...
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As the Striders were doing the Hornsby Hurricane which is 20ks of bush out of 30 I decided against going up there. I was intending to do the...
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After the run this morning I headed to my surf club for some events. The swim was very long with the choppy swell. Board paddle was hard as ...
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After the Equaliser this morning the swim was great although very long. The board paddle was long as well but I managed 5th I think. In the ...
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I decided during the week that it would be better for the Sydney Marathon training if I kept doing the long runs rather than race a half tod...
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A nice cool night for a run. Pretty stiff Southerly still blowing off what felt like the snow. Top temp today only 16 degrees, after Saturda...
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23 degrees. 60% humidity and 25k wind gusts. Felt hotter than 23 tonight as the sun was still up when I started. Ran from work through Ken...
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
About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
3 comments:
Pauly, from your blog-page -
"Started training May 1st 2004 seriously. The goal now is to reach sub 3hrs in a Marathon."
Deary, deary me. Some things in life become pointless.
Five long years.
They didn't look that long for Harold Holt. They just gave up, and so should you.
Lil' Bluey wrote on CoolRunning -
"Above all else I hope to take my record against Superflake this year to 4 - 0. The world truly is wonderful."
He's a funny little boy sometimes. That's a bit like predicting the sun will come up tomorrow.
TTFN, Blue Dog's Mum. XXX
Blue Dogs mum needs glasses. Please read my profile again!
She's been on the cheap sherry again.
That's what I see missing from your recent training - there's very little sustained running (tempos) or other running (intervals) that's at or faster than race pace. I'd be backing off the pace on the general runs such as this one (they can never be too slow), and really have a crack on the hard days. If you do a 16k hard, something under 4:10/k would be the go.
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