ES Marks 10x200m Reps

ES Marks 10x200m Reps. 34,35,35,34,34,35,33,34,35.

All done with a slow 200m jog recovery.
Hard work with it drizzling rain and 90% humidity tonight.

ES Marks 8x400m Reps

ES Marks 400m Reps.
69,72,73,72,72,71,75,72 and a 30 sec 200m to finish.

200m walk recovery.
Appropriately stuffed now.

State 3000m track titles

Ran in the G race. Didn't have a good run at all.
Managed a 10:53 which is pretty bad considering recent training.

Run 4 Fun 10k

Not a good run today out at Homebush. Was doing ok until about 3ks when I picked up a stitch and couldn't get rid of it until about the 8k mark. Very annoying.

Temp wasn't too good either with it topping 29 degrees at the finish. I think they need a 7am start in November as the 8:30am start makes it too hot.

Managed to finish in 41:29 which is probably my worst for the year and still managed 163rd spot out of 6,300 finishers.

MLR 15ks

Ran up to Centennial Park and did a lap around the tar and then a lap around on the dirt near the white fence. Running on the dirt felt a lot better on the feet. Speed was almost the same as the tar.
Then it was back to work again.

Saw Steve Thurston belting around the opposite way on the dirt. Heck he was moving.

Total was 15ks in 1:07:41. Average pace of 4:30 per klm.

ES Marks 7x1k Reps

Did a 2k warmup and a 2k cool down after finishing.
Plenty of people on the track tonight, mostly getting in my way though due to the passing manouveres.

Reps were 3:33, 3:34, 3:35, 3:35, 3:35, 3:36, 3:36. All done with a 200m walk recovery. Kept the pace slower as I was trying to pace myself for the 10k on Sunday.
They felt fine doing them.