Around Moore Park, SFS, SCG, Fox Studios and back to work. Strong NW wind blowing tonight. Feels like early summer.
Total was 15ks in 1:10:11. Average pace of 4:40 per klm.
You can do it Ewen. I'll be watching.
Thursday, August 30, 2012
Wednesday, August 29, 2012
MLR 20ks
Loops around Centennial Park, Moore Park, SCG, SFS, and Fox Studios and then back to work. Pretty windy but the moon is getting brighter with a full moon on Saturday.
Total was 20.43ks in 1:34:51. Average pace of 4:38 per klm.
Total was 20.43ks in 1:34:51. Average pace of 4:38 per klm.
Tuesday, August 28, 2012
Moore Park 16ks
Ran from work up and around Moore Park, SCG, SFS and Fox Studios and then back to work.
Pretty windy tonight but with an almost full moon it made it easier to see.
Total was 16ks in 1:12:14. Average pace of 4:30 per klm.
Pretty windy tonight but with an almost full moon it made it easier to see.
Total was 16ks in 1:12:14. Average pace of 4:30 per klm.
Sunday, August 26, 2012
Marathon Sneak Preview STaR 34ks
About 10 of us this morning up from the 3 of last week. We started at North Sydney Oval and ran down to the Bridge, across circular Quay, up Macquarie St and around Mrs Macquaries Point.
Then it was to centennial Park where we do a few loops in and out of the park to do some more punishment on the legs. Then back up Anzac Pde to Oxford St and then through Hyde Park and the CBD to the Rocks.
Followed Hickson Rd and around until we get near Barangaroo and a sniff of asbestos before doing a U turn and heading back to the Bridge and up the stairs from Argyle Cut and over the Bridge. Then a lovely uphill run from Milsons Point to North Sydney Oval to finish.
All up 34.2ks in 2:43:00. Average pace of 4:45 per klm. Hard run on the legs today.
Then it was to centennial Park where we do a few loops in and out of the park to do some more punishment on the legs. Then back up Anzac Pde to Oxford St and then through Hyde Park and the CBD to the Rocks.
Followed Hickson Rd and around until we get near Barangaroo and a sniff of asbestos before doing a U turn and heading back to the Bridge and up the stairs from Argyle Cut and over the Bridge. Then a lovely uphill run from Milsons Point to North Sydney Oval to finish.
All up 34.2ks in 2:43:00. Average pace of 4:45 per klm. Hard run on the legs today.
Friday, August 24, 2012
Manly 8ks
Due to the thunderstorm last night I had decided not to run. So tonight it was a run along a very empty Manly Ocean front to Queenscliff lagoon and back.
All up 8ks in 34:14. Average pace of 4:16 per klm.
All up 8ks in 34:14. Average pace of 4:16 per klm.
Wednesday, August 22, 2012
MLR 19ks
Spring has come early as it was still 23 degrees at 6:30pm when I set off for a run.
Ran from work up and around Moore Park, Centennial Park, the SCG and SFS and then back to work.
Total was 19.6ks in 1:30:48. Average pace of 4:37 per klm.
Ran from work up and around Moore Park, Centennial Park, the SCG and SFS and then back to work.
Total was 19.6ks in 1:30:48. Average pace of 4:37 per klm.
Tuesday, August 21, 2012
ES Marks 6x1k Reps
Plenty of people on the track tonight but it didn't make me run any faster. Funny as I thought I was running faster than last week. Did a 2k warmup before hand.
Reps were 3:30, 3:34, 3:35, 3:32, 3:36, 3:30. All done with a 200m walk recovery.
Did a 2k cool down after finishing. Was a bit windy around one side but nothing too bad.
Reps were 3:30, 3:34, 3:35, 3:32, 3:36, 3:30. All done with a 200m walk recovery.
Did a 2k cool down after finishing. Was a bit windy around one side but nothing too bad.
Sunday, August 19, 2012
Dee Why Dash STaR 30ks
Only a threesome this morning not enough to call it a group at 6:20. Only Shaun and Mark S and I.
Started at DY surf club and basically ran uphill for 11ks through Frenchs Forest until we reached Belrose. Damn hard work.
After that we get an easier run back down to Frenchs Forest and Warringah Aquatic Centre and then through Allambie Heights and North Manly. From there a flat run along to Queenscliff Surf Club.
Striders reward us at 25k by making us run up and over the hill to Freshie and then down to Curl Curl and then back up a hill to finish at Dee Why.
All up it was 29.7ks in 2:23:09. Average pace of 4:49 per klm. Those H4 courses really do hurt.
Started at DY surf club and basically ran uphill for 11ks through Frenchs Forest until we reached Belrose. Damn hard work.
After that we get an easier run back down to Frenchs Forest and Warringah Aquatic Centre and then through Allambie Heights and North Manly. From there a flat run along to Queenscliff Surf Club.
Striders reward us at 25k by making us run up and over the hill to Freshie and then down to Curl Curl and then back up a hill to finish at Dee Why.
All up it was 29.7ks in 2:23:09. Average pace of 4:49 per klm. Those H4 courses really do hurt.
Thursday, August 16, 2012
Darley Rd 10x200m Hill Reps
Up in 1 min and cruise back down the same. All up 4ks in 20 mins.
Didn't feel too good doing them with one of my calves becoming pretty tight near the end.
Didn't feel too good doing them with one of my calves becoming pretty tight near the end.
Wednesday, August 15, 2012
MLR 18ks
A nice 19 degrees when I started at 6:30pm. A lot better than some of the colder nights last week.
Ran from work up to and around Moore Park and Centennial Park and back to work again.
All up 18.8ks in 1:22:53. Average pace of 4:24 per klm.
Ran from work up to and around Moore Park and Centennial Park and back to work again.
All up 18.8ks in 1:22:53. Average pace of 4:24 per klm.
Tuesday, August 14, 2012
ES Marks Track 5x1k Reps
Legs were not feeling too good tonight after City to Surf on Sunday. Needed a longer warmup than usual.
So warmup was 2.5ks.
Reps were 3:36, 3:26, 3:31, 3:30, 3:28. All done with a 200m walk recovery. Couldn't manage a jog as I needed the break.
Did a 2k cool down to finish.
So warmup was 2.5ks.
Reps were 3:36, 3:26, 3:31, 3:30, 3:28. All done with a 200m walk recovery. Couldn't manage a jog as I needed the break.
Did a 2k cool down to finish.
Sunday, August 12, 2012
City 2 Surf 2012 - 57:13
Back into the red group again after my crap run from last year. Plus Fairfax have changed the preferred time down to 52 mins for males so may never get it again.
The usual 2 hour wait for me to get front spot in the group. Lucky everyone lets you go in and out for the toilet. Well mostly everyone. Some grumpy security guards didn't believe one time.
My splits were:
5k - 19:40(3:56/k)
Clock 7.2k - 29:40(4:07/k)
10k - 41:40(4:10/k)
Finish 57:13(4:05/k)
10k to the finish in only 15:33 which is pretty bad for me. But we did have a strong southerly this year for the first time in 10 years I think.
Fairfax had a new split mat for King of the Mountain this year. A mat right at the lights as you start up Heartbreak Hill at 6.2ks.
Fairfax splits were:
6.2k - 24:03
King of the Mountain 1.6k - 7:20
Heartbreak to Bondi 6.2k - 25:49
Finish 57:13.
Think this is 3rd fastest time for me. And number 10 C2S!
The usual 2 hour wait for me to get front spot in the group. Lucky everyone lets you go in and out for the toilet. Well mostly everyone. Some grumpy security guards didn't believe one time.
My splits were:
5k - 19:40(3:56/k)
Clock 7.2k - 29:40(4:07/k)
10k - 41:40(4:10/k)
Finish 57:13(4:05/k)
10k to the finish in only 15:33 which is pretty bad for me. But we did have a strong southerly this year for the first time in 10 years I think.
Fairfax had a new split mat for King of the Mountain this year. A mat right at the lights as you start up Heartbreak Hill at 6.2ks.
Fairfax splits were:
6.2k - 24:03
King of the Mountain 1.6k - 7:20
Heartbreak to Bondi 6.2k - 25:49
Finish 57:13.
Think this is 3rd fastest time for me. And number 10 C2S!
Thursday, August 09, 2012
ES Marks 8x400m Reps
Very windy tonight even with the stands on two sides of the track blocking the wind. Lots of people out. Especially the CanToo runners.
Reps were 80, 82, 79, 79, 80, 78, 81, 79. All done with a 200m jog recovery.
Did a 2.5k warmup and a 2k cool down afterwards.
Reps were 80, 82, 79, 79, 80, 78, 81, 79. All done with a 200m jog recovery.
Did a 2.5k warmup and a 2k cool down afterwards.
Wednesday, August 08, 2012
MLR 15ks
Ran from work up and around Moore Park, Centennial Park and the SCG and then back to work.
It was a barmy 17 degrees tonight. But apparently that won't last as a cold front is due Thursday.
Total was 15.3ks in 1:11:51. Average pace of 4:41 per klm.
It was a barmy 17 degrees tonight. But apparently that won't last as a cold front is due Thursday.
Total was 15.3ks in 1:11:51. Average pace of 4:41 per klm.
Tuesday, August 07, 2012
ES Marks 5x1k Reps
A very wheezy run around the track tonight with the lungs still giving me grief after my cold.
Did a 2.5k warm up before starting.
Reps were 3:31, 3:30, 3:30, 3:29, 3:33. All done with a 200m walk recovery. Felt buggered after every rep.
Did a 2k cool down to finish as the soccer mugs started to kick the balls on to the track.
Did a 2.5k warm up before starting.
Reps were 3:31, 3:30, 3:30, 3:29, 3:33. All done with a 200m walk recovery. Felt buggered after every rep.
Did a 2k cool down to finish as the soccer mugs started to kick the balls on to the track.
Sunday, August 05, 2012
Western Wanderer STaR 28ks
Starts in Drummoyne and goes through Chiswick, Abbotsford, Wareemba, Canada Bay, Cabarita, Concord and back through Five Dock and Rodd Point.
With only 7 of us today and Action and EJ dropping off early I was struggling to keep up after 20ks when the boys finally moved off into the distance. We ran into the Bay Run race on the way back but I was too buggered so ran back around the bay the short way to the finish at Drummoyne Rowers.
Nice spread from Silver Fox after the run. The knee must be helping in the domestic duties.
Total was 28.5ks in 2:19:28. Average pace of 4:53 per k. Surprised it was that with a few stairs in the run and Tim A taking us on scenic routes around Canada Bay.
With only 7 of us today and Action and EJ dropping off early I was struggling to keep up after 20ks when the boys finally moved off into the distance. We ran into the Bay Run race on the way back but I was too buggered so ran back around the bay the short way to the finish at Drummoyne Rowers.
Nice spread from Silver Fox after the run. The knee must be helping in the domestic duties.
Total was 28.5ks in 2:19:28. Average pace of 4:53 per k. Surprised it was that with a few stairs in the run and Tim A taking us on scenic routes around Canada Bay.
Wednesday, August 01, 2012
Easy 11ks
After not running for almost 3 weeks due to a cold it was still a struggle to breathe my way around Centennial Park tonight. Did not feel comfortable at all.
It was 11.5ks in 57:41. Average pace of 5 mins per k.
It was 11.5ks in 57:41. Average pace of 5 mins per k.
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