New course which basically is the old course adding more waterfront and bloody stairs into the mix. But it is now shorter than the old 32.3ks it was down to 29.5ks.
Although today we ran a short cutoff at Cabarita to come back to Drummoyne.
Ran most of the run with JohnBo, Shaun A, Ray W, Tim A(map reading), and Chris Dwyer.
Total was 26.5ks in 2:07:00. Average pace of 4:47 per klm. Still apparently only H1 but the stairs do slow you down more.
Sunday, March 31, 2013
Friday, March 29, 2013
Manly 14ks
Nice run along Manly beach this morning before the cloud came back in. Ran up to Queenscliff Lagoon and then around Manly Golf Club a couple of time before going back.
All up 14.05ks in 66:50. Average pace of 4:45 per klm.
All up 14.05ks in 66:50. Average pace of 4:45 per klm.
Wednesday, March 27, 2013
Centennial Park 18ks
Ran from work up and around Centennial Park, Moore Park, SCG, SFS and back to work. Legs feeling good now. So over Six Foot tiredness.
Total was 18.1ks in 1:22:21. Average pace of 4:33 per klm.
Total was 18.1ks in 1:22:21. Average pace of 4:33 per klm.
Sunday, March 24, 2013
Airport Adventure STaR 30ks
Only 5 of us this morning. Although Al and one of the Davids took off straight away and we let them go. The the other two including another David ran at a more decent pace until one went short after about 8ks and David stayed with me until we caught some 6:10 runners after 15ks. These two usually run 6:10 and were late so copped me fully recovered.
Run starts at Kogarah and we go through Brighton, Kyeemagh, Brighton, Monterey, Ramsgate beach, Dolls Point, Sandringham, Sylvania and Sylvania Waters, Penshurst, Carss Park, Beverley Park, Ramsgate before getting back to Kogarah.
Only hills really are in Sylvania plus the run up and down the bridges. H2 and no bush. Plus the air was cool which made for a good run.
Total was 30ks in 2:16:34. Average pace of 4:33 per klm. Legs felt fully recovered from Six Foot after 2 weeks which was great.
Run starts at Kogarah and we go through Brighton, Kyeemagh, Brighton, Monterey, Ramsgate beach, Dolls Point, Sandringham, Sylvania and Sylvania Waters, Penshurst, Carss Park, Beverley Park, Ramsgate before getting back to Kogarah.
Only hills really are in Sylvania plus the run up and down the bridges. H2 and no bush. Plus the air was cool which made for a good run.
Total was 30ks in 2:16:34. Average pace of 4:33 per klm. Legs felt fully recovered from Six Foot after 2 weeks which was great.
Thursday, March 21, 2013
Centennial Park 12ks
Legs feeling a lot better now. Stayed on the inside of the park around the running track.
Total was 12ks in 52:00. Average pace of 4:20 per klm.
Total was 12ks in 52:00. Average pace of 4:20 per klm.
Wednesday, March 20, 2013
Centennial Park 20ks
Ran up to Centennial Park from work and did a few laps around the inside and outside of the park. Nothing special will legs getting better.
Total was 20ks in 1:34:20. Average pace of 4:43 per klm.
Total was 20ks in 1:34:20. Average pace of 4:43 per klm.
Tuesday, March 19, 2013
Centennial Park 12ks
Legs still felt sore from the STaR on the weekend plus Six Foot didn't help either.
Just did a few laps around the inside of Centennial Park getting passed by all and sundry.
Total was 12ks in 57:46. Average pace of 4:48 per klm.
Just did a few laps around the inside of Centennial Park getting passed by all and sundry.
Total was 12ks in 57:46. Average pace of 4:48 per klm.
Sunday, March 17, 2013
Lap of the Lake STaR 31ks
Started at Dee Why surf club with Shaun A, John Bowe and Georgie Moore running. A great struggle to keep up from the outset.
I was effectively dropped at about 11ks and spent the rest of the time chasing 6 and 6:10 starters back to the finish.
We start at Dee Why and go through Cromer, Wheeler Heights bush, around part of Narrabeen Lake, then up through North Narrabeen, Warriewood, Warriewood Beach, North Narrabeen again.
Then back into the bush through Wheeler Heights and Cromer to the finish at Dee Why Surf Club.
Long course which I probably should have done as legs had all sorts of pains in different spots after Six Foot.
Total was 31.2ks in 2:37:00. Average pace of 5:01 per klm. H1 and Bush 5 on the Striders scale.
I was effectively dropped at about 11ks and spent the rest of the time chasing 6 and 6:10 starters back to the finish.
We start at Dee Why and go through Cromer, Wheeler Heights bush, around part of Narrabeen Lake, then up through North Narrabeen, Warriewood, Warriewood Beach, North Narrabeen again.
Then back into the bush through Wheeler Heights and Cromer to the finish at Dee Why Surf Club.
Long course which I probably should have done as legs had all sorts of pains in different spots after Six Foot.
Total was 31.2ks in 2:37:00. Average pace of 5:01 per klm. H1 and Bush 5 on the Striders scale.
Saturday, March 09, 2013
Six Foot Track 45ks - 5:18:55
Not enough training leading up to the race so didn't expect a lot from it. Tough up Mini Mini and Pluvio hills as per usual.
Black Range wasn't that much fun either as I didn't have the k's in the legs to go any faster.
Splits were:
1:29:50 to Cox's River. About the same as 2007. Funny. And 288th fastest.
1:34:18 for Cox's to Pluvio. 226th fastest.
3:04:09. Top of Pluvio which was faster than 2007. Weird.
2:14:46. Along Black Range was the killer. Did 1:55 in 2007.
Finish was 5:18:55. Final position was 314th.
Enjoyed the after race beers with the beer betters.
Black Range wasn't that much fun either as I didn't have the k's in the legs to go any faster.
Splits were:
1:29:50 to Cox's River. About the same as 2007. Funny. And 288th fastest.
1:34:18 for Cox's to Pluvio. 226th fastest.
3:04:09. Top of Pluvio which was faster than 2007. Weird.
2:14:46. Along Black Range was the killer. Did 1:55 in 2007.
Finish was 5:18:55. Final position was 314th.
Enjoyed the after race beers with the beer betters.
Wednesday, March 06, 2013
Centennial Park 11ks
Did a few laps around Centennial Park tonight. Pretty windy and lots of human traffic getting in the way as well.
Total was 11.1ks in 52:49. Average pace of 4:45 per klm.
Total was 11.1ks in 52:49. Average pace of 4:45 per klm.
Tuesday, March 05, 2013
Downhill Reps 4 x 420m
Down the grass hill in Centennial Park from the Paddington gates.
Reps were 1:20, 1:15, 1:16, 1:15.
All done with about double the recovery back up the grass hill. Did a 1k warmup and a 1k cool down.
Reps were 1:20, 1:15, 1:16, 1:15.
All done with about double the recovery back up the grass hill. Did a 1k warmup and a 1k cool down.
Sunday, March 03, 2013
Balmain Bungle STaR 20ks
Started in the rain this morning with John Bowe, Cam, Shaun and EJ at Drummoyne.
Then we cross the iron cove bridge and run around all of Balmain, Birchgrove and Rozelle, and then through Lilyfield and Leichhardt before with John, Shaun and I left we went short back to the Bay Run.
Around the Bay Run and back over Iron Cove bridge to the finish in Drummoyne.
All up 20ks in 1:44:30. Average pace of 5:13 per klm. Too many stairs and chatting going on. Plus it is taper for Six Foot anyway so no harm done.
Then we cross the iron cove bridge and run around all of Balmain, Birchgrove and Rozelle, and then through Lilyfield and Leichhardt before with John, Shaun and I left we went short back to the Bay Run.
Around the Bay Run and back over Iron Cove bridge to the finish in Drummoyne.
All up 20ks in 1:44:30. Average pace of 5:13 per klm. Too many stairs and chatting going on. Plus it is taper for Six Foot anyway so no harm done.
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