Wednesday, June 29, 2011

MLR 14ks

Usual run from work up and around Centennial Park and back down via Moore Park Rd and Anzac Pde.
Total was 14.07 ks in 1:04:13. Average pace of 4:33 per klm. Felt good.

Sunday, June 26, 2011

Trailwalker Toetwinkler STaR 28ks

Only 6 of us this morning on a very fine day, apparently some were claiming they could roll their ankles in the bush upsetting their GCM prep. Soft!
Started at Georges Heights oval and ran down to Balmoral beach and across to Chinamans beach and across the Spit bridge and up to Seaforth where we headed bush for the 1st time for a few ks.
From their it was up to Allambie and Warringah Aquatic centre and then down a secret bush track under a pipeline at the back of an oval. Heaps of ks in the bush before we ended up at Manly Dam.
Then it was a few ks of road through North Balgowlah, Balgowlah and Clontarf before the Spit bridge again. Then through the bush around Beauty Point and back onto the road through Mosman and down to Clifton Gardens.

Then it was down the hill and across the sand at Chowder Bay before going up through the bush to the finish at Georges Heights.
Hard work H4 on the Striders hill factor and 12ks of bush. Hard morning. Total was 28.52ks in 2:41:12. Average pace of 5:39 per klm. Beautiful views and the bush running was fantastic.

Friday, June 24, 2011

MLR 14ks

Not much running this week due to a cold and an audit. Out on a friday night for a run with not many around at all which was good.
Ran from work up to Centennial Park and around past Queens Park up to Oxford St and back down to Anazc Pde past the SFS and back to work.

All up 14.1 ks in 1:06:43. Average pace of 4:43 per k. Felt very average with the head cold still lingering.

Sunday, June 19, 2011

Mini-Mos 10k- 39:47

Hills, Hills and more hills of Mosman this morning. Great morning. Clear skies and not much wind at all.
Started next to Striders Scott and Vic who promptly drifted away slowly into the distance.

The run wasn't that good from me and I actually didn't get any splits at all. Just the finish which I managed in 39:47. The course PB is 38:10 from 2007 so I'm a bit behind pace.

Next race is KJ Half at Dapto as I'm not running at Nowra or Gold Coast.

Thursday, June 16, 2011

MLR 14ks

Not wet tonight but it was still was windy and a full moon to see by.
Ran from work up to Centennial Park and around the outside via Moore Park Rd and Anzac Pde and back to work.
Part of Action's Olympic blue line has been ripped up between the Moore Park/Anzac Pde lights and the exit of the eastern distributor going south down Anzac Pde. I might have to get the blue spray can out one night and paint it back on the new bit for him.

Total was 14.02ks in 1:06:51. Average pace of 4:46 per klm.

Sunday, June 12, 2011

Epping Fun Run 8k

It was reported as 8k but most likely not after the Garmin reported 7.7ks. The hills of Epping and North Epping was the location this morning. It bucketed down for about the 1st 2ks and eased off to a fine drizzle.
A bit quick the 1st k as it was downhill mostly in 3:30. Another hill about the 3k mark slowed me up and then the last hill from 6 to 7 was very slow.

Time was 30:18 for the course and 10th place. Beat the 1st female home at least. Strider David Tonge was the winner.

That is me in the photo in the middle at the start.

Wednesday, June 08, 2011

MLR 15ks

Only 9 degrees tonight but apparently felt like 6 due to the windchill. Certainly was ripping through me at times.
Ran from work up to Centennial Park and then down to Edgecliff and back up over the Kings Cross tunnel. Gee I'm glad we don't go right over the hill in C2S. Then back past St Vincents hospital, Hyde park barrracks and down Anzac Pde back to work.

Total was 15ks in 1:11:34. Average pace of 4:46 per klm.

Tuesday, June 07, 2011

ES Marks Track 5x1k Reps

Hands felt a bit cold tonight. Only 10 degrees and a bit windy. Plenty of people doing laps and the soccer heads belting the ball out onto the track as well.

Reps were 3:21, 3:17, 3:20, 3:22, 3:19. All done with a 90 sec walk recovery.

Did a 2.5k warmup and 2.5k cool down. The 2nd rep is the quickest I have done a 1k rep in. Getting there.

Sunday, June 05, 2011

Buffalo Creek STaR 31ks

Funny how last week it was a dead flat course with no bush and the 6:20 group has 20 people running. This week we throw in some hills(H4) and a bit of muddy bush and we only have 6.

Started at Buffalo Creek Reserve at the bottom of a hill(funny that) in North Ryde, then went uphill through East Ryde, North Ryde, Marsfield, Epping, North Epping and into the Lane Cove River valley for some very muddy bush and a couple of wet shoe creek crossings. Surely there wasn't that much rain Sat night?

Then it was out through Macquarie Uni and Macquarie Park before going along the Striders road course for 5ks down to Fullers Bridge. Took a detour to the other side of the river as some bridge was under repair. Eventually got back to Epping Rd and down to the start again.

Total was 31.06ks in 2:31:59. Average pace of 4:53 per klm.

Saturday, June 04, 2011

State 10k Olympic Park - 38:06

All went to plan. Ran a 3:29 1st k and freaked out Tim so much he finally ran under 35. Well done mate.
2nd k was reached in 7:06. Think I'm moving a bit fast to sustain this pace, so it turned out when I reached the 5k in 18:43. 11:37 for 3k was a bit soft.

Had trouble keeping the pace between 5.5 to 7k mark. That bit included the 2 runs over the busway bridge and the carpark turn.

Finally crept back to the finish in 38:06. Splits of 18:43/19:23. Someone must have slipped a hill into the 2nd lap. My 2nd fastest 10k and the quickest since 2008 at North Head.

Next race I think is Mini Mos 10k on the 19th. A few more speed sessions and I'll get rid of that old PB from 2008.

Thursday, June 02, 2011

ES Marks Track 5x1k Reps + 1x400m Rep

16 degrees and windy around the track. Plus at least 30 doing circle work on the track made for lots of running in the 2nd lane to overtake. Did make me chase a bit so I probably ran faster.

Reps were 3:24, 3:20, 3:19, 3:22, 3:21. All done with a 90 sec walk recovery. Then did 400m in 1:10.
Did a 2k warmup and a 2k cool down after finishing.

I don't know which grapevine Timmy gets his tips from about Kanser. I heard Kanser will run with a pram so Timmy can keep up.
My plan for Saturdays 10k is to run the 1st k at 3:29 pace to freak Tim out. He'll get worried I might beat him to sub 35 and finally move his Pie fed football hooligan FA cup arse faster.