Mlr 16ks

Ran from work up to Centennial Park and ran around the outside of the park including Moore Park Rd and Anzac Pde in the lap. Then ran around a couple of the local streets and back to work. All up 16.23ks in 1:16:33. Average pace of 4:42 per klm.

Hawthorne Canal 5x1k Reps

And no I was not swimming laps in the mud of the canal. Just running between the CR 4 and 5k markers which run next to it. Reps were 3:27, 3:40, 3:31, 3:27, 3:23. All done with a 2 min walk recovery. Did a 2k warmup and a 2k cool down afterwards. Into the wind on that 2nd one and then the North Easter died down.

Great North Walk STaR 30ks

Big crowd of about a dozen this morning. Started over at Woolwich and ran up to Hunters Hill and across to ryde, East Ryde where half the group left us so it was only the 5 of us running long. From there it was through Macquarie Park and into Lane Cove National Park at the Striders turnaround 5.5k gate. Then it was down to the start at Fullers Bridge across to Lane Cove West, and back through Linley Point and Hunters Hill to the finish at Woolwich. All up 30.21ks in 2:37:37. Average pace of 5:13 per klm. It was H2 on the Striders hill scale. Felt like there were more hills actually, plus we had 6ks of bush to run through as well. We did have some showers and a couple of falls not by me during the run. A good last long run workout for Boston.

10 x Downhill Reps

Started off inside Centennial Park but was then forced to run outside as it became too dark to see as there are no lights in there. Outside the run was about 500m in length instead of about 420m inside the park.

So reps were between 79 and 105 secs.

Total was 4.6ks in 14:31. Average pace of 3:09 per klm.

Did a 2k w/u and a 2k c/d afterwards.

MLR 20ks

A warm 27 degrees when I started tonight and still 24 when I finished. Ran from work up to Centennial Park and did a couple of laps around the outside of the park and back to work again.

Total was 20.54ks in 1:39:37. Average pace of 4:50 per klm. Legs felt sore from the run last night.

13ks @ MP

24 degrees and 85% humidity. No rain. Hardly a breeze.

Ran from Fairy Bower up to Manly golf course and did a couple of laps around the course and back home again.

All up 13.05ks in 53:19. Average pace of 4:05 per klm.

Just comparing conditions in different sessions Tom.

Manly Dam 30ks

Woke up early and had every intention of doing the Striders North Ryde Ramble. But when it is bucketing down over the top of the gutters the extra sleep feels a lot better than running in the pouring rain. Also I wasn't sure that running running down a creek bed from Beecroft back to Marsfield in a downpour was a good idea. Couldn't find my floaties.

Set off about 4pm and had intended to do the Striders North Head STaR until running into miss Lucy who convinced me flatter would be better. So instead ran along Manly Beach through Queenscliff, Manly and Warringah golf courses to Manly Dam.

Did a couple of loops around the Dam roads and ran back to Manly again. Realised I was a bit short in ks so did a run around the Eastern Hill and little Manly Cove and back home.

All up 30.26ks in 2:23:41. Average pace of 4:44 per klm. Hard work when it was 23 degrees, 70% humidity, winds of 40ks and gusts up to 50ks.

10 x Downhill Reps

Wanted to do a few more but due to the cloud cover and no street lights in Centennial Park it made it a bit difficult at the end.

Reps were between 76 and 84. The slack ones were at the start.

Total was 4.21ks in 13:05. Average pace of 3:06 per klm.

Not sure about Lane Cove Tim as I may have too much to do before I go OS on the 6th. I'm running an 8k in Washington on the 9th if that counts?
I'm finding the reps hard at the moment Ray.

Easy 11ks

Ran along Manly beach up to Queenscliff Lagoon and around the Golf course and back home.
23 degrees and 83% humidity wasn't good. At least the wind was blowing a bit.

11ks in 51:15. Average pace of 4:39/k.

MLR 17ks

22 degrees. Almost 90% humidity and raining. Lovely conditions to run in tonight.

Ran from work up to Centennial Park and ran around the inside track a few times and ran back to work. Very wet by the end if it.

Total was 17.16ks in 1:17:51. Average pace of 4:32 per klm. Felt good.

Centennial Park 3x3.7k Reps

22 degrees. 75% humidity and showering.

Reps were 13:43(3:42/k), 13:35(3:40/k), 13:40(3:41/k). All done with a 5 min walk recovery.

Did a 1k warmup and a 1k cooldown afterwards. Hard work tonight.

Airport Adventure STaR 30ks

Just EJ and myself this morning. So we were a bit slow to my liking for the 1st 7ks. 5:10 k pace. EJ wanted me to go ahead as he was going short anyway. So it was a long lonely run on my own.
Only caught parts of the 6am group and did see the 6:10 a couple of times.

Run started at Kogarah and went through Brighton, Kyeemagh, back through Brighton, Monterey, Ramsgate Beach, Dolls Point, Sandringham and across Captain Cook bridge.
Then it was through a very hilly Sylvania Waters and Sylvania before crossing Tom Uglys bridge to run through Carss Park, Kogarah Bay, Beverley Park, Ramsgate, Ramsgate Beach, Monterey to finish at the Bicentennial Park at Kogarah.

The slow start meant the pace wasn't what I wanted. Total was 30ks in 2:26:22. Average pace of 4:52 per klm.

10 x Downhill Reps

24 degrees and 72% humidity. Not nice.
Reps on the grass down hill from Paddington gates to the restaurant.

Reps between 75 and 80 secs tonight. With about double the recovery back up the hill.
Total was 12:41. Average pace of 3:04 per klm.

Saw Strider Moey in the park, plus Lara Tamsett as well at one stage.

MLR 17ks

Not exactly good for running tonight. 27 degrees and felt very warm even with the sun down.
Ran up to Centennial Park and around the outside and a lap inside as well. And then back to work.

Total was 17.6ks in 1:25:00. Average pace of 4:49 per klm.

10ks @ MP

It was meant to be at Marathon pace tonight but the wind put paid to that.
Tough run in a 30k sea breeze with gusts in the mid 40's.

Anyway it was 10ks in 42:10. Average pace of 4:13 per k. Didn't help much that wind.

Balmain Bungle STaR 30ks

Started at Drummoyne and ran through Birchgrove, all of Balmain, Lilyfield, Leichhardt, Petersham, Lewisham, Dulwich Hill, Hurlstone Park, Canterbury, Ashbury, Summer Hill, Haberfield and back along the bay to the finish at Drummoyne across the new bridge.

A small crowd of six of us this morning with 2 doing Six Foot and the other 2 going short. Only Fats and I did the full course sort of, as Fats had run from Ashfield to the start so stopped there on the way past. About 32ks he probably did.

Picked up a late starter Chris at Canterbury Racecourse so ran back with him.

Total was 30.15ks in 2:28:33. Average pace of 4:55 per klm.

Striders 10k North Head

A race best not mentioned. Tim put me to the sword early and blitzed a 35.

Was pretty windy but at least it didn't rain. The 1st 2ks were ok but the rest were crap. Was even beaten by a pram.

10k in 40:25. The little said about that the better. Maybe it was the downhill reps on Thursday?

8 x Downhill Reps

Centennial Park down the grass slope from Paddington gates to the restaurant.

About 420m in distance. Total was 3.32ks in 10:18. Average pace of 3:06/k. If only I could run on the flat that pace.
Each rep was between 1:15 and 1:20. About double that time for the recovery back up the hill.

Did I mention Boston has a lot of downhills?

MLR 17ks

Ran from work up to Centennial Park and did a lap around the outside and then one inside as well. Legs were not feeling up to it tonight.

Total was 17ks in 1:21:09. Average pace of 4:46 per klm.