Due to really bad traffic starting from the Eastern Distributor, and through the Tunnel and Mosman it was too late to get to Allambie to do some longer hill reps.
Instead did reps of Parriwi Rd.
Reps were 6:54, 7:00, 7:06, 6:57, 7:01. All done with about the same recovery back down the hill.
Humid and very windy. At least I was being blown up the hill.
Thursday, January 30, 2014
Tuesday, January 28, 2014
Downhill Reps 12 x 420m
24 degrees, 60% humidity, 35k winds with gusts up to 50k's. Lucky I was running downhill away from the northerly.
Did the grass hill in Centennial Park.
Reps were 1:23, 1:21, 1:19, 1:19, 1:21, 1:18, 1:20, 1:20, 1:20, 1:18, 1:21, 1:19.
All done with probably triple recovery back up the hill into the wind.
Did the grass hill in Centennial Park.
Reps were 1:23, 1:21, 1:19, 1:19, 1:21, 1:18, 1:20, 1:20, 1:20, 1:18, 1:21, 1:19.
All done with probably triple recovery back up the hill into the wind.
Monday, January 27, 2014
Centennial Park 32ks
Missed the Menai Fun Run yesterday which I had entered but due to some work I needed to do couldn't go for a run.
So today it was a run up to Centennial Park and a few laps around the area. Forgot the sunscreen so of course got sunburnt on the shoulders. Not a good look the singlet tan.
Total was 32ks in 2:39:49. Must be the worst I have felt on a long run in ages.
So today it was a run up to Centennial Park and a few laps around the area. Forgot the sunscreen so of course got sunburnt on the shoulders. Not a good look the singlet tan.
Total was 32ks in 2:39:49. Must be the worst I have felt on a long run in ages.
Thursday, January 23, 2014
Longer Hill Rep 2 x 3.6k
Allambie rd again. 22 degrees and 62% humidity wasn't too bad. A bit of breeze helped as well.
Reps were 18:40, 19:04. Bit of a blow out on the 2nd one.
Long recovery back down the hill.
Reps were 18:40, 19:04. Bit of a blow out on the 2nd one.
Long recovery back down the hill.
Wednesday, January 22, 2014
MLR 18ks
20k winds. 67% humidity. Felt windier than that actually. South easterly which is always a humid wind in Sydney made for a very sweaty run tonight.
Basically ran from work up to Centennial Park via Anzac Pde and Moore Park Rd. Did a lap of the park then a run past the Hordern, SCG and SFS before heading back.
Total was 18ks in 1:28:09. Average pace of 4:53 per klm. Quads felt smashed from the downhill reps last night. Well, my excuse anyway for the slow pace.
Basically ran from work up to Centennial Park via Anzac Pde and Moore Park Rd. Did a lap of the park then a run past the Hordern, SCG and SFS before heading back.
Total was 18ks in 1:28:09. Average pace of 4:53 per klm. Quads felt smashed from the downhill reps last night. Well, my excuse anyway for the slow pace.
Tuesday, January 21, 2014
Downhill Reps 12 x 420m
23 degrees and 73% humidity.
Down the grass slope from the Paddington gates to the café in Centennial Park.
Plenty of people about but none on the grass which was good.
Reps were 1:18, 1:17, 1:18, 1:16, 1:17, 1:18, 1:20, 1:16, 1:16, 1:18, 1:19, 1:17.
All done with about double the recovery back up the hill.
Down the grass slope from the Paddington gates to the café in Centennial Park.
Plenty of people about but none on the grass which was good.
Reps were 1:18, 1:17, 1:18, 1:16, 1:17, 1:18, 1:20, 1:16, 1:16, 1:18, 1:19, 1:17.
All done with about double the recovery back up the hill.
Sunday, January 19, 2014
Centennial Park 35ks
Couldn't get to the Striders run at Pymble this morning. So headed to Centennial Park to meet up with Timmy's crew. Meant to start earlier so I could do 10ks before the café start at 7am but didn't make it around in time. When you run like a hack it happens.
Did see them a couple of times in and out of the park. Timmy was coughing up a lung after about 15ks. Not sure how Timmy does half ironman's when he can't do a 20k training run?
I did 3 laps of Timmy's 10k loop and then an extra 5ks as well.
For Timmy's record as his blog appears to be wrong on the weather conditions:
Start 6:20AM - 83% humidity, 21 degrees.
Finish 9:30AM - 60% humidity, 26 degrees.
Total was 35ks in 2:52:10. Average pace of 4:55 per klm. Lucky I was late for Timmy's group as they would have dropped me after 500m.
Did see them a couple of times in and out of the park. Timmy was coughing up a lung after about 15ks. Not sure how Timmy does half ironman's when he can't do a 20k training run?
I did 3 laps of Timmy's 10k loop and then an extra 5ks as well.
For Timmy's record as his blog appears to be wrong on the weather conditions:
Start 6:20AM - 83% humidity, 21 degrees.
Finish 9:30AM - 60% humidity, 26 degrees.
Total was 35ks in 2:52:10. Average pace of 4:55 per klm. Lucky I was late for Timmy's group as they would have dropped me after 500m.
Thursday, January 16, 2014
Longer Hill Rep 1 x 3.6k
Didn't have a lot of time tonight to do another one.
Found a nice hill that Tom Highnam had mentioned. The Striders Dee Why Dash STaR actually runs down the hill.
Basically Kentwell Rd and running into Allambie Rd at Allambie Heights. A bit of downhill in it but only about 20 metres. Some flat as well but all up bottom to top it is 3.6ks.
Took me 19:10. Did a recovery back down which is a bloody long time for a recovery.
Found a nice hill that Tom Highnam had mentioned. The Striders Dee Why Dash STaR actually runs down the hill.
Basically Kentwell Rd and running into Allambie Rd at Allambie Heights. A bit of downhill in it but only about 20 metres. Some flat as well but all up bottom to top it is 3.6ks.
Took me 19:10. Did a recovery back down which is a bloody long time for a recovery.
Wednesday, January 15, 2014
MLR 16ks
35 winds. 55k wind gusts. 65% and still 26 degrees at 7pm.
Ran up to Centennial Park. Ran into an officious cop who decided to stop me from running across a red light on a bus way and made me stand there until it went green. Go bust some punchy drunks.
Total was 16ks in 1:14:25. Average pace of 4:39. Inspite of the wind it was a good hard session.
Saw some lout from Stoke giving me the finger as he drove past. Saw later on it was Timmy saying he would be number 1 over Enda at Striders 10k in Feb. Good luck with that Timmy.
Ran up to Centennial Park. Ran into an officious cop who decided to stop me from running across a red light on a bus way and made me stand there until it went green. Go bust some punchy drunks.
Total was 16ks in 1:14:25. Average pace of 4:39. Inspite of the wind it was a good hard session.
Saw some lout from Stoke giving me the finger as he drove past. Saw later on it was Timmy saying he would be number 1 over Enda at Striders 10k in Feb. Good luck with that Timmy.
Tuesday, January 14, 2014
12ks @ MP
25k winds, 25 degrees and nearly 70% humidity. The wind was the worst though even though I was trying to shade myself around Centennial Park.
A bit over three laps of the running track.
Total was 12ks in 50:15. Average pace of 4:11 per klm. Should have been 50:24.
A bit over three laps of the running track.
Total was 12ks in 50:15. Average pace of 4:11 per klm. Should have been 50:24.
Sunday, January 12, 2014
Manly Dam 25ks
Slept in this morning, Was very tired yesterday. Waited until late afternoon to do something which was not pleasant.
Temp was 25 degrees and 60% humidity. Sweat was just dripping off me within the 1st k.
Ran along Manly beach and up through Queenscliff and over to Manly Vale. Had to go up the steep hill to get to Manly Dam.
Heaps of people at the dam which meant lots of cars around. Did a lap of the road and then came back to the toilets near the gate,
After that did a lap of the trail park circuit which they run some of the Sydney Trail Series on. Pretty easy to run most of it. A couple of nice hills in there had me hurting.
Then it was out of the Dam and up through the hills of Manly Vale and then back through Manly Golf course to queenscliff and home.
All up 25ks in 2:09:25. Average pace of 5:10 per klm.
Temp was 25 degrees and 60% humidity. Sweat was just dripping off me within the 1st k.
Ran along Manly beach and up through Queenscliff and over to Manly Vale. Had to go up the steep hill to get to Manly Dam.
Heaps of people at the dam which meant lots of cars around. Did a lap of the road and then came back to the toilets near the gate,
After that did a lap of the trail park circuit which they run some of the Sydney Trail Series on. Pretty easy to run most of it. A couple of nice hills in there had me hurting.
Then it was out of the Dam and up through the hills of Manly Vale and then back through Manly Golf course to queenscliff and home.
All up 25ks in 2:09:25. Average pace of 5:10 per klm.
Thursday, January 09, 2014
MLR 16ks
21 Degrees, 55% humidity and a bit windy. Weighed myself last night which wasn't a good thing. 78kgs. I'm sure four of that has gone on since before Sydney Marathon in September. No wonder I'm feeling fat and unfit.
Today felt hard as I ran into the wind up to Centennial Park via Moore Park Rd and Anzac Pde. Did a lap of the trail inside the horse track and then ran back to work.
Total was 16ks in 1:19:34. Average pace of 4:58 per klm.
Entered for Six Foot and the 50k Ewen. Hoping the new course at Canberra is a bit flatter. Any chance you can run a bit of it? I know the Parliament loop of course plus the bit between the two bridges on both sides. Just the bit further out I don't know at all?
Today felt hard as I ran into the wind up to Centennial Park via Moore Park Rd and Anzac Pde. Did a lap of the trail inside the horse track and then ran back to work.
Total was 16ks in 1:19:34. Average pace of 4:58 per klm.
Entered for Six Foot and the 50k Ewen. Hoping the new course at Canberra is a bit flatter. Any chance you can run a bit of it? I know the Parliament loop of course plus the bit between the two bridges on both sides. Just the bit further out I don't know at all?
Tuesday, January 07, 2014
8ks @ Marathon Pace
Legs didn't feel like running tonight after the STAR on sunday had beaten them to death.
Did a couple of laps around Centennial Park at close to marathon pace. 8k in 33:43. Average pace of 4:13 per klm.
Did a couple of laps around Centennial Park at close to marathon pace. 8k in 33:43. Average pace of 4:13 per klm.
Wednesday, January 01, 2014
Beyond the Black Stump Fatass 31ks
Usual 6am for start for me at Berowra instead of the scheduled 7am. We had about 20 people start early with us plus a few Central Coast runners at 5:45.
The usual course through the roads of Berowra then into the bush for 6ks down to the ferry. Up the hill to Berrilee and out to the ruined castle. Wish I hadn't done the last 2ks to the castle as it is very rocky and you can't run it. So had 4ks of that crap.
Back out on the trail and then the tar hill down to the ferry. Caught the ferry across and decided the bush was a no go. You climb up ladders in one section which is a pain in the arse. Ran back up the road hill. A 4k hill which is hard work and narrow with the cars.
Total was 31.5ks in 3:35. Very average but you don't stop your watch for the ferry so that time is added in. Longest timed run since Six Foot last year as both Rotterdam and Melbourne were less time than that. Was fun anyway. Had a few beers afterwards to celebrate NYD!
The usual course through the roads of Berowra then into the bush for 6ks down to the ferry. Up the hill to Berrilee and out to the ruined castle. Wish I hadn't done the last 2ks to the castle as it is very rocky and you can't run it. So had 4ks of that crap.
Back out on the trail and then the tar hill down to the ferry. Caught the ferry across and decided the bush was a no go. You climb up ladders in one section which is a pain in the arse. Ran back up the road hill. A 4k hill which is hard work and narrow with the cars.
Total was 31.5ks in 3:35. Very average but you don't stop your watch for the ferry so that time is added in. Longest timed run since Six Foot last year as both Rotterdam and Melbourne were less time than that. Was fun anyway. Had a few beers afterwards to celebrate NYD!
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