Back to my old haunt since daylight saving means I can get a run in before the twilight disappears alltogether.
Did 2 laps of the running track. Not much traffic on it which made it easier to run. It was a bit windy from the North East seabreeze blowing though.
Reps were 14:03(3:47/k) and 14:14(3:50/k) I did a 6 min walk recovery in between the reps.
Thursday, October 29, 2009
Wednesday, October 28, 2009
Beachfront 12k
Very humid 80% and a warm 19 degrees as well tonight. Ran along manly beachfront for a couple of laps.
Total was 11.85ks in 58:39. Average pace of 4:56 per klm. Very slack.
No track on Saturday Ewen as it is at Illawong and Mingara. Too far to travel for me.
Total was 11.85ks in 58:39. Average pace of 4:56 per klm. Very slack.
No track on Saturday Ewen as it is at Illawong and Mingara. Too far to travel for me.
Tuesday, October 27, 2009
ES Marks 5x1k Reps
Humid, overcast with spots of rain falling. And it was windy as well.
Did a 2k warmup before starting and a 2k cooldown after finishing.
Reps were 3:32, 3:32, 3:36, 3:34, 3:33. All done with a 90 sec jog recovery.
Didn't feel very fast at all and was a real struggle to keep the pace.
Did a 2k warmup before starting and a 2k cooldown after finishing.
Reps were 3:32, 3:32, 3:36, 3:34, 3:33. All done with a 90 sec jog recovery.
Didn't feel very fast at all and was a real struggle to keep the pace.
Sunday, October 25, 2009
Striders Internal Half 1:34.23
Nothing special. Hard course run on two laps of the Striders 10k circuit in Lane Cove National Park. Humid morning as well.
Ran ok, just not very fast. Even the Dog beat me.
Time was 1:34.23. Average pace of 4:28 per klm.
Ran ok, just not very fast. Even the Dog beat me.
Time was 1:34.23. Average pace of 4:28 per klm.
Saturday, October 24, 2009
Narrabeen Track 800m-2:39.62
Oh what a crap race. Just couldn't get the legs to move at all.
The timing clock wasn't working but I heard 76 first lap and obviously 83 for the 2nd.
We did have wind gusts of 20ks an hr but that is no excuse.
The winner in the 35+ race ran 2:13. The open race was won by James Roff in 1:57. Assume he is Jeremys brother?
Tomorrow is Striders internal half on the Lane Cove course. I have a generous 90min handicap.
The timing clock wasn't working but I heard 76 first lap and obviously 83 for the 2nd.
We did have wind gusts of 20ks an hr but that is no excuse.
The winner in the 35+ race ran 2:13. The open race was won by James Roff in 1:57. Assume he is Jeremys brother?
Tomorrow is Striders internal half on the Lane Cove course. I have a generous 90min handicap.
Thursday, October 22, 2009
ES Marks 8x200m Reps
Good conditions tonight with a few faster runners that I was able to chase after. And some slower ones as well that I gave a head start to.
Did a 2k warmup before starting. Oops, forgot those strides again. Slack bugger!
Reps were 30.5, 31.2, 31.1, 32.3, 31.7, 32.5, 31.5, 32.0. Average of 31.6 per rep. All done with a 60 second jog recovery back to the start. Getting worse after a too fast start.
Did a 2k cool down after finishing.
The last time I can find I did 200m reps was Nov 2007 and I did average 33.8 per rep.
Did a 2k warmup before starting. Oops, forgot those strides again. Slack bugger!
Reps were 30.5, 31.2, 31.1, 32.3, 31.7, 32.5, 31.5, 32.0. Average of 31.6 per rep. All done with a 60 second jog recovery back to the start. Getting worse after a too fast start.
Did a 2k cool down after finishing.
The last time I can find I did 200m reps was Nov 2007 and I did average 33.8 per rep.
Tuesday, October 20, 2009
ES Marks 4x1k Reps + 1x400m
Very windy and humid tonight with the North East sea breeze blowing. A very small crowd at the track as most disappeared when I was just starting.
Did a 2k warmup and a 2k cool down after the session.
Reps were 3:32, 3:34, 3:25, 3:30. All done with a 90 second walk recovery.
Then did 1x400m rep in 1:09. I'm lead to believe my fastest 400m rep on record. Now if I just do 25 laps at that pace I get a 28:45 10k time. Yeah right.
Did a 2k warmup and a 2k cool down after the session.
Reps were 3:32, 3:34, 3:25, 3:30. All done with a 90 second walk recovery.
Then did 1x400m rep in 1:09. I'm lead to believe my fastest 400m rep on record. Now if I just do 25 laps at that pace I get a 28:45 10k time. Yeah right.
Sunday, October 18, 2009
Surf Club Swim, Run & Flags
After the run this morning my legs really didn't feel like doing much.
I did the swim in which we were all off scratch as it was the first race of the season. A leisurely long swim this morning in pretty flat surf.
The run was a bit better but I had no pace so couldn't catch first place who beat me by about 50m in an 800m race on the sand.
After that was musical flags where you lie in the sand away from a lot of pieces of hose stuck in the ground 20m away and try and beat others to it without being knocked out. Lots of pushing and shoving when you dive for a hose. Came 2nd in that event as well.
My handicap for the run will probably be screwed next time I do it. The flags has no handicaps which is good. Just pace off the sand does that one.
I did the swim in which we were all off scratch as it was the first race of the season. A leisurely long swim this morning in pretty flat surf.
The run was a bit better but I had no pace so couldn't catch first place who beat me by about 50m in an 800m race on the sand.
After that was musical flags where you lie in the sand away from a lot of pieces of hose stuck in the ground 20m away and try and beat others to it without being knocked out. Lots of pushing and shoving when you dive for a hose. Came 2nd in that event as well.
My handicap for the run will probably be screwed next time I do it. The flags has no handicaps which is good. Just pace off the sand does that one.
Clovelly Canter STaR 26ks
Since it was spitting when I arrived to start with the 6:20am group I assumed that was the reason that no-one showed up except one.
I put it on record as the smallest group of two of us that I have done a Striders STaR in. I thonk we had five once.
Started at Queens Park in light drizzle and ran into Centennial Park where after 1k the drizzle stayed away till the end.
Then the run went through Waverley, Bronte, Glamarama, Clovelly, Coogee, and Maroubra when we decided to take the executive decision to cut the run short. Heaps of stairs along the coast on this run.
Then we ran through East Gardens, Pagewood, Daceyville, Kensington and back to the finish at Queens Park.
All up 26k in 2:13:34. Average pace of 5:08 per klm. Too much chatting this morning I think.
I put it on record as the smallest group of two of us that I have done a Striders STaR in. I thonk we had five once.
Started at Queens Park in light drizzle and ran into Centennial Park where after 1k the drizzle stayed away till the end.
Then the run went through Waverley, Bronte, Glamarama, Clovelly, Coogee, and Maroubra when we decided to take the executive decision to cut the run short. Heaps of stairs along the coast on this run.
Then we ran through East Gardens, Pagewood, Daceyville, Kensington and back to the finish at Queens Park.
All up 26k in 2:13:34. Average pace of 5:08 per klm. Too much chatting this morning I think.
Friday, October 16, 2009
Manly beach 7k
Still windy and the beach was crowded around Shelley with drunks mostly. Buggers get in the way.
Ran down to Queenscliff surf club and back. Total was 6.85ks in 28:44. Average pace of 4:11 per klm. Damn drunks made me run faster dodging them.
Probaly won't see Kastor vs Willis as they start 15mins before the elite males/pack start.
Long Run Sunday and then I'm having a crack at an 800m at Narrabeen Saturday week. Nice springy track in a bushland setting. PB is my only 800m race from 2 years ago of 2:32.
Ran down to Queenscliff surf club and back. Total was 6.85ks in 28:44. Average pace of 4:11 per klm. Damn drunks made me run faster dodging them.
Probaly won't see Kastor vs Willis as they start 15mins before the elite males/pack start.
Long Run Sunday and then I'm having a crack at an 800m at Narrabeen Saturday week. Nice springy track in a bushland setting. PB is my only 800m race from 2 years ago of 2:32.
Thursday, October 15, 2009
Same as last night
Still windy. 20ks with 30k wind gusts.
Ran along Manly beach again. It took the World Masters Games to be on for the council to finally buy some sand and cover the rocks up that were exposed during winter. They really are a crap council. So fitting that the fountain outside of the wharf is called the steaming turd. No water comes out just lots of steam.
Total was 11.85ks in 50:58. Average pace of 4:18/k.
Intend on doing the 3000m next month Ewen. And then Hobart Marathon in January. I might do the Great Australian Run as well. Not sure yet.
Ran along Manly beach again. It took the World Masters Games to be on for the council to finally buy some sand and cover the rocks up that were exposed during winter. They really are a crap council. So fitting that the fountain outside of the wharf is called the steaming turd. No water comes out just lots of steam.
Total was 11.85ks in 50:58. Average pace of 4:18/k.
Intend on doing the 3000m next month Ewen. And then Hobart Marathon in January. I might do the Great Australian Run as well. Not sure yet.
Wednesday, October 14, 2009
Beachfront 12k
Very windy tonight and I wasn't getting much help from it as it seemed to be mostly westerly. And of course I was running North/South.
Ran along the beach front. Ran into a couple of friends out training. One is doing Huskisson Long Course Tri later in the year and the other one was training some female boat rowers from my Surf Club.
Total was 11.85ks in 51:16. Average pace of 4:19 per klm.
Ran along the beach front. Ran into a couple of friends out training. One is doing Huskisson Long Course Tri later in the year and the other one was training some female boat rowers from my Surf Club.
Total was 11.85ks in 51:16. Average pace of 4:19 per klm.
Sunday, October 11, 2009
Manly to Dee Why and back 20ks
Finally decided my ITB was rested enough after 3 weeks to go for a run this morning. I intended to do the Striders STaR at Putney but then decided a 30k run might be a bit much.
Ran from Fairy Bower up to Dee Why and back again. Got rained on when I was in Dee Why for about 10 minutes. Nothing too heavy though.
Total was 20.03ks in 1:36:23. Average pace of 4:48 per klm. Not too fast.
Ran from Fairy Bower up to Dee Why and back again. Got rained on when I was in Dee Why for about 10 minutes. Nothing too heavy though.
Total was 20.03ks in 1:36:23. Average pace of 4:48 per klm. Not too fast.
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