Tuesday, January 29, 2013

Downhill Reps 10 x 420m

Very humid after all the rain over the weekend. Ground was a bit slippery in Centennial Park too. Plenty of people out running though.

Reps were 1:20, 1:18, 1:17. 1:17, 1:18, 1:17, 1:18, 1:19, 1:20, 1:17.

All done with about double the recovery back up the grass hill.

Sunday, January 27, 2013

Manly, Curl Curl, Belrose hills 35ks

Slept through the alarm this morning as I intended to run the Striders Pymble STaR which is a hard hilly run with 8ks of bush. Lucky I did as I heard the front come through with 50k winds and heavy rain. Start was 21 degrees, 89% humidity and raining slightly.

Procrastinated about running in the rain and finally got out at 2PM for a run in the rain. Plan was to run from Fairy Bower up to Curl Curl along the coast. Few hills in there and a bit windy as well.
Then I saw the hill going into Dee Why and decided to run over to Warringah Rd and go up that to Beacon Hill instead. 2ks up the hill wasn't fun.

From there it was over to Oxford Falls and linking on to the Striders DY star run. Crossed Oxford Falls and had the 4 rolling hills up to Belrose to contend with. Plus the rain became heavier after Belrose. Not fun. Then down to Frenchs Forest and across Warringah Rd to the usual servo drink stop.

Then across Wakehurst Parkway to Warringah Aquatic Centre and the rolling hills up and down through Allambie heights before meeting Warringah Golf Club and some flat roads. Crossed Queenscliff Lagoon which due to the rain was only about 2ft from going over the road.
Then just ran back along Manly ocean front to home. Athe finish it was still 21 degrees, 90% humidity and raining heavier. Surf was massive on all beaches today. I give the course an H5 B0 rating.

All up 35.1ks in 2:51:25. Average pace of 4:53 per klm.

Thursday, January 24, 2013

Long Hill Reps 5 x 1.3k

25 degrees and 75% humidity didn't make for a good session tonight. Legs felt smashed from last night.
Up and down Parriwi Rd in Mosman again. Lots of cars and bikes around.

Reps were 6:39, 6:46, 6:47, 6:49, 6:41. All done with about the same recovery back down the hill.

Wednesday, January 23, 2013

MLR 20ks

22 degrees. 74% humidity and up to 40k wind gusts. No wonder I felt like crap on the run today. Or maybe it was the downhills from yesterday?

Did a couple of laps inside and outside of Centenial Park. All up 20.25ks in 1:34:07. Average pace of 4:38 per klm.

Just for Six Foot Ewen. Six weeks of them anyway.

Tuesday, January 22, 2013

Downhill Reps 10 x 420m

25 degrees and 75% humidity and a storm trying to drop a few spots of rain as well.
Used the grass hill in Centennial Park from the Paddington gates down towards the cafe. Lots of people in the way tonight as there was a band playing.

Reps were 1:16, 1:12, 1:14, 1:14, 1:14, 1:15, 1:14, 1:14, 1:15, 1:16.

All done with about double the recovery back up the hill. Did a 2k warmup and a 2k cool down.

Sunday, January 20, 2013

Manly 21ks

A late afternoon flight meant not much time for a run today at all. Ran along Manly beach up to Freshwater and back through Balgowlah and North Head to home.
Lots of people along the beach wandering like sheep.

Total was 21.3ks in 1:38:25. Average pace of 4:37 per klm.

Saturday, January 19, 2013

Melbourne 12ks

Down in Melbourne for work on the weekend. Ran from the CBD where I was staying and did a couple of laps of the Tan in the afternoon.

Quite hard with lots of people around the city getting in the way.

Total was 12ks in 55:05. Average pace of 4:35 per klm.

Thursday, January 17, 2013

Long Hill Reps 5 x 1.3k

25 degrees. 75% humidity and 30k wind gusts.
Ran up Parriwi Rd in Mosman for these. Ran out of time so didn't manage 6 like last week.

Reps were 6:41, 6:35, 6:40, 6:36, 6:38. All done with about equal recovery back down the hill.

Wednesday, January 16, 2013

MLR 22ks

24 degrees and 70% humidity was not nice to run in tonight.
Ran from work via Kensington and up Anzac Pde around the SFS, SCG, Fox Studios, Moore Park and a couple of laps inside Centennial Park as well.
Absolutely buggered, and one achilles is really hurting.

Total was 22ks in 1:41:44. Average pace of 4:37 per klm.

Tuesday, January 15, 2013

One minute on, One minute off

23 degrees and 30k wind gusts tonight in Centennial Park. Basically a couple of laps of the park.

30 mins for 7.35ks. Ok in the wind. Average pace of 4:04 per klm.

Monday, January 14, 2013

15k @ MP

20 degrees, 35k wind gusts, and at least better humidity of only 60%.
Ran laps around Centennial Park. Hard work in the wind with lots of people getting in the way as well.

Total was 15ks in 59:59. Not sure I can keep that up for another 27ks.

Saturday, January 12, 2013

Yarra River 10k

Had to go down to Melbourne for work on Friday night so had a run along the Yarra late Saturday.

Total was 10.2ks in 43:32. Average pace of 4:16 per klm.

Legs didn't feel much like it after the hills on Thursday and the packing up of equipment on Saturday morning.

Only 20 degrees at 5 in the afternoon Timmy which was great.

Thursday, January 10, 2013

Long Hill Reps 6 x 1.3k

Parriwi Rd in Mosman. From the Spit up to Spit Rd. 23 degrees. 61% humidity and 30k wind gusts. Lot of vehicle traffic today too.

Reps were 6:38. 6:38, 6:51, 6:41, 6:48, 6:45. All done with equal recovery back down the hill.

Achilles was real sore tonight.

Wednesday, January 09, 2013

MLR 20ks

From work up to Kensington and on to Moore Park. Had to battle the crowds around the SCG and Anzac Pde. So consequently stayed in Centennial Park for a couple of laps before heading back.

All up 20.51ks in 1:33:29. Average pace of 4:33 per klm.

Felt easy even with the 30k wind gusts tonight.

Sunday, January 06, 2013

Homebush Hustle STaR 30ks

19 degree start and 93% humidity, finishing in 25 degrees. Just myself and Chris Dwyer to start with then we picked up Cam Arnold just up the road plus another runner Brendan who was late at about the 8k mark. Also had Ray Wareham join us at one stage as he had started early thinking no-one would do 6:20 start.
Start was Concord West, through Olympic Park, Newington, and down to the river. Up and over Silerwater Rd bridge and then along through Meadow Bank and back across to Rhodes, Mortlake, Breakfast Point, Cabarita and back to Concord.

Finished on my own as Chris ran some ks earlier and stopped at Cabarita to get his car. All up 30.1ks in 2:21:30. Average pace of 4:42 per klm.

Friday, January 04, 2013

Centennial Park 12ks

24 degrees. 66% humidity and 50k wind gusts tonight. Did a few laps around Centennial Park on the running track. Not many people out which was good.

Total was 12ks in 50:57. Average pace of 4:14 per klm. Not too bad in the wind.

Tuesday, January 01, 2013

Surf Club- Swim, Board and Run

After Black Stump I went up to my surf club for their events. Since I have not been in the water since March the swim and board paddle were pretty painful. And the run was a real short 400m with sore legs it didn't help.

BBQ and a keg of beer helped soothe the body later.

Beyond the Black Stump Fatass 24k

Humid start at 6am with about 20 others. 93% and 19 degrees. But no fog in the valley like normal.
Ran hard to the ferry but still wasn't beaten by one other by about 6 mins. We waited for another 2 mins for the ferry to leave but to no avail as 5 others caught up with us. All good fun.

Ran hard up the hill to Berrilee and was 2nd up behind the same guy that beat me to the ferry. Only ran out to the gate before the Castle and turned there to go back.
Ran down the hill hard doing 4 min ks at one stage. But the ferry was sitting on the opposite side waiting as there were no cars. Meant a 5 min wait before I got on.

Ran back up the road as I hate the bush track back, to the finish. Total was 24.5ks in 2:29:23. Faster than last year by 10 mins. But I was a bit unfit at the start of last year.
Couple of good hills on the course which whould help.