No timmy on the track tonight. But I somehow managed. Probably from trying to chase women around the track.
Reps were 3:36, 3:35, 3:37, 3:34, 3:35. All done with a 200m walk recovery.
2k warm up and 2k cool down.
Felt easier than Tuesday.
Thursday, May 30, 2013
Wednesday, May 29, 2013
MLR 17ks
18 Degrees and 70% humidity and it is supposed to be winter on Saturday.
Usual run around Moore Park and Centennial Park. Not many cyclists out tonight. Mainly walkers.
Total was 17.2ks in 1:19:55. Average pace of 4:38 per klm. Getting faster.
Usual run around Moore Park and Centennial Park. Not many cyclists out tonight. Mainly walkers.
Total was 17.2ks in 1:19:55. Average pace of 4:38 per klm. Getting faster.
Tuesday, May 28, 2013
ES Marks Track 5 x 1k Reps
Word had got around that the great Lindop was running at ES Marks tonight. A cast of thousands(actually about 50) showed up to watch the performance.
The great man was impressive doing lap after lap at 3 min k pace.
I was stunned by the show coming from a man with dodgier Achilles than John Bowe.
My reps were slower than Timmy thought they were. He kept looking at my final pace across the line thinking that was my k pace. No 3:12 ks from me Timmy. That was just the last 5m pace.
Reps were 3:36, 3:35, 3:39, 3:39, 3:39. All done with a 200m walk recovery. Did a 2k warmup and a 2k cool down.
My first two were faster as I tried to keep up with the Great Lindop to no avail.
The great man was impressive doing lap after lap at 3 min k pace.
I was stunned by the show coming from a man with dodgier Achilles than John Bowe.
My reps were slower than Timmy thought they were. He kept looking at my final pace across the line thinking that was my k pace. No 3:12 ks from me Timmy. That was just the last 5m pace.
Reps were 3:36, 3:35, 3:39, 3:39, 3:39. All done with a 200m walk recovery. Did a 2k warmup and a 2k cool down.
My first two were faster as I tried to keep up with the Great Lindop to no avail.
Thursday, May 23, 2013
MLR 16ks
Managed to get out tonight in between the showers around Sydney without getting wet at all. Bar the shoes on the wet roads.
Ran up and around Centennial Park, Moore Park, SFS, SCG and back to work.
Total was 16.4ks in 1:18:18. Average pace of 4:46 per klm.
Ran up and around Centennial Park, Moore Park, SFS, SCG and back to work.
Total was 16.4ks in 1:18:18. Average pace of 4:46 per klm.
Tuesday, May 21, 2013
ES Marks 5 x 1k Reps
Plenty of people getting in the way tonight. Mostly from BondiFit who insist on running in lane 1 doing 6 min ks. Get out in lane 2 or 3 so we don't have to overtake so much. Rant over!
Reps were 3:39, 3:38, 3:39, 3:37, 3:34. All done with a 200m walk recovery.
Did a 2k warmup and a 2k cool down.
Reps were 3:39, 3:38, 3:39, 3:37, 3:34. All done with a 200m walk recovery.
Did a 2k warmup and a 2k cool down.
Sunday, May 19, 2013
SMH Half Marathon 1:28:42
10k Split 41:11 Position 481
20k Split 1:24:05 Position 456
Finish 1:28:42 Position 450
Managed to pass a few after the 10k. Finished in the top 5% which is always a good thing.
20k Split 1:24:05 Position 456
Finish 1:28:42 Position 450
Managed to pass a few after the 10k. Finished in the top 5% which is always a good thing.
Thursday, May 16, 2013
ES Marks Track 3 x 1k Reps, + 1 x 400m Rep
With the wind it felt a lot colder tonight. Took me a while to warmup too. All the CanToo people were doing their last run before SMH half were getting in the way as well.
Reps were 3:40, 3:37, 3:35. All done with a 200m walk recovery. Plus a 400m rep in 1:16.
Did a 2.5k warm up and cool down.
Reps were 3:40, 3:37, 3:35. All done with a 200m walk recovery. Plus a 400m rep in 1:16.
Did a 2.5k warm up and cool down.
Wednesday, May 15, 2013
MLR 14ks
Brought back the weather report for Timmy. 16 degrees and 20k wind gusts. Not cold really at all.
Ran from work up and around Moore Park and Centennial Park.
All up 14ks in 1:06:34. Average pace of 4:45 per klm.
Ran from work up and around Moore Park and Centennial Park.
All up 14ks in 1:06:34. Average pace of 4:45 per klm.
Tuesday, May 14, 2013
ES Marks Track 5 x 1k Reps
Plenty out running again. Mostly getting in the way as I had to run a fair bit in lane 2 of the track.
Reps were pretty decent this time. Still not fast but better than nothing.
3:45, 3:45, 3:44, 3:42, 3:42. All done with a 200m walk recovery.
2k warm up and cool down as well.
All good for SMH sunday.
Reps were pretty decent this time. Still not fast but better than nothing.
3:45, 3:45, 3:44, 3:42, 3:42. All done with a 200m walk recovery.
2k warm up and cool down as well.
All good for SMH sunday.
Sunday, May 12, 2013
Tourist Trot STaR 28ks
Nice fog this morning around the harbour for nearly all of the run. We could only see as Fats had some fluro green shoes on.
Started in centennial Park and basically ran down to the Rocks across the bridge, around past Luna Park and back over via the Opera House, Botanic Gardens, Woolloomooloo and the Cross to the finish.
Total was 28.7ks in 2:18:48. Average pace of 4:50 per klm. A few stairs in this run and a couple of not nice hills as well.
Started in centennial Park and basically ran down to the Rocks across the bridge, around past Luna Park and back over via the Opera House, Botanic Gardens, Woolloomooloo and the Cross to the finish.
Total was 28.7ks in 2:18:48. Average pace of 4:50 per klm. A few stairs in this run and a couple of not nice hills as well.
Thursday, May 09, 2013
ES Marks Track 5 x 1k Reps
Plenty of people on the track again tonight. Heaps of running wide was needed to get round each lap.
Reps were still as unpleasant as Tuesday.
3:57, 3:54, 3:47, 3:52, 3:51. All done with a 200m walk recovery.
Reps were still as unpleasant as Tuesday.
3:57, 3:54, 3:47, 3:52, 3:51. All done with a 200m walk recovery.
Wednesday, May 08, 2013
MLR 15ks
From work up and around Centennial Park, Moore Park, SCG and SFS and back to work. Very slow tonight, just didn't feel like I could run any quicker.
15.05ks in 1:10:39. Average pace of 4:41 per klm.
15.05ks in 1:10:39. Average pace of 4:41 per klm.
Tuesday, May 07, 2013
ES Marks Track 5 x 1k Reps
The track at ES Marks has finally re opened after getting re laid during the summer. It doesn't actually feel as bouncy as the one at Homebush which is weird.
Did a 2k warm up and a 2k cool down after finishing.
Reps were slow as I have not done much since Rotterdam.
4:00, 3:57, 3:51, 3:55, 3:53. All done with a 200m walk recovery.
Just finished before a shower came across the track.
Did a 2k warm up and a 2k cool down after finishing.
Reps were slow as I have not done much since Rotterdam.
4:00, 3:57, 3:51, 3:55, 3:53. All done with a 200m walk recovery.
Just finished before a shower came across the track.
Sunday, May 05, 2013
North Ryde Ramble STaR 30ks
Evil star run H3 and Bush 9 with the last 4ks through the bush along a very rocky road.
The run starts at North Ryde and we run down into the Lane Cove National Park and back up out via Scribbly Gums hill, past the cemetery and through Macquarie Park and Uni. Back past the start. I don't like runs that do that as I tend it want to drop off.
The group dropped me at 10ks and I was left on my own with the hills and bush of Cheltenham, Beecroft, Thornleigh and Pennant Hills. With the rocky river bed back to walk along as there is no sand in there anymore.
Finished thank god in 2:42:12. Average pace of 5:17 per klm.
The run starts at North Ryde and we run down into the Lane Cove National Park and back up out via Scribbly Gums hill, past the cemetery and through Macquarie Park and Uni. Back past the start. I don't like runs that do that as I tend it want to drop off.
The group dropped me at 10ks and I was left on my own with the hills and bush of Cheltenham, Beecroft, Thornleigh and Pennant Hills. With the rocky river bed back to walk along as there is no sand in there anymore.
Finished thank god in 2:42:12. Average pace of 5:17 per klm.
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