20 degrees and 30k wind gusts tonight. The trees in Centennial Park were not helping that much to block the wind.
Reps were 14:40(3:57/k) and 14:46(3:59/k) with a 6 min walk recovery in between.
Felt a lot easier than they have been.
Friday, November 28, 2014
Thursday, November 27, 2014
Moore Park 12ks
Couple of laps around Moore Park going past the SCG and SFS in the process.
19 degrees.
70% Humidity and a bit windy.
Total was 12.2ks in 57:05. Average pace of 4:40 per klm.
19 degrees.
70% Humidity and a bit windy.
Total was 12.2ks in 57:05. Average pace of 4:40 per klm.
Thursday, November 13, 2014
11ks @ Marathon Pace
21 degrees
80% humidity
20k winds with gusts over 30ks.
Not ideal conditions to try and hold my pace steady.
Did almost 3 laps of the running track in Centennial Park. Total was 11ks in 45:59. Average pace of 4:10 per klm.Happy with that.
80% humidity
20k winds with gusts over 30ks.
Not ideal conditions to try and hold my pace steady.
Did almost 3 laps of the running track in Centennial Park. Total was 11ks in 45:59. Average pace of 4:10 per klm.Happy with that.
Wednesday, November 12, 2014
MLR 18ks
20 Degrees and 20k winds.
Ran from work up to Centennial Park and arrived in time to see the JP Morgan Race around the park.
Had to wait about 15mins as I was close to the 5k mark.
Saw about the first 500 and then ran back to work.
Total was 18.22 ks in 1:25:50. Average pace of 4:42 per klm. Much faster than last week.
Ran from work up to Centennial Park and arrived in time to see the JP Morgan Race around the park.
Had to wait about 15mins as I was close to the 5k mark.
Saw about the first 500 and then ran back to work.
Total was 18.22 ks in 1:25:50. Average pace of 4:42 per klm. Much faster than last week.
Tuesday, November 11, 2014
Joseph Banks Park 5 x 1k Reps
18 Degrees.
22k winds
Reps were a lot faster than last week. 3:30, 3:33, 3:31, 3:30, 3:36. Bit of a blow out on that last one.
All done with a 200m walk recovery.
22k winds
Reps were a lot faster than last week. 3:30, 3:33, 3:31, 3:30, 3:36. Bit of a blow out on that last one.
All done with a 200m walk recovery.
Sunday, November 09, 2014
Centennial Park 25ks
Slept in so missed the Striders run which was starting just outside Centennial Park. Kept running past the table setup.
As I was driving to the run I see Jonathan Fenton motoring at the front of the group who do an early 6ks before we start at 7AM.
Got scared I would be dropped straight away so took off early on my own. Saw the group with Fenton and ray Wareham about 10m off the front at about the 6k mark. Saw Enda, CT and GT following.
Thought they would swallow me up in about 15 mins but they must have gone a different way?
No sign of the Stoke boy Timmy as he was apparently out late Saturday telling stories about his boot polishing days at Stoke.
Did a couple of laps of the 10k loop and did an extra 5ks as well. The start was quite hard with 19 degrees and 90% humidity. But then a southerly came through about 8 making it windier but dropped the humidity heaps.
Total was 25ks in 2:00:43. Average pace of 4:49 per klm. Still felt very slow and I did struggle to keep the pace below 5 min k's at times.
As I was driving to the run I see Jonathan Fenton motoring at the front of the group who do an early 6ks before we start at 7AM.
Got scared I would be dropped straight away so took off early on my own. Saw the group with Fenton and ray Wareham about 10m off the front at about the 6k mark. Saw Enda, CT and GT following.
Thought they would swallow me up in about 15 mins but they must have gone a different way?
No sign of the Stoke boy Timmy as he was apparently out late Saturday telling stories about his boot polishing days at Stoke.
Did a couple of laps of the 10k loop and did an extra 5ks as well. The start was quite hard with 19 degrees and 90% humidity. But then a southerly came through about 8 making it windier but dropped the humidity heaps.
Total was 25ks in 2:00:43. Average pace of 4:49 per klm. Still felt very slow and I did struggle to keep the pace below 5 min k's at times.
Thursday, November 06, 2014
Joseph Banks Park 5 x 1k Reps
19 degrees.
15k wind
64% Humidity.
Much better than yesterday's storm aftermath.
Reps were 3:50, 3:49, 3:39, 3:44, 3:44. All done with a 200m walk recovery. Didn't feel easy doing them.
15k wind
64% Humidity.
Much better than yesterday's storm aftermath.
Reps were 3:50, 3:49, 3:39, 3:44, 3:44. All done with a 200m walk recovery. Didn't feel easy doing them.
Wednesday, November 05, 2014
Kawauchi 20ks
Start 19 degrees
40k winds
60k wind gusts
67% Humidity
Referring to the 2:08 Japanese Marathon runner who apparently runs 20ks 5 days a week at 5 min k pace.
Ran from work up via Bunnerong Rd and Anzac Pde to Queens Park and then across to Centennial Park and back via Anzac Pde and Bunnerong Rd.
Total was 20ks in 1:38:54. Average pace of 4:56 per klm. Hard work as all the way to Queens Park I had a head wind which didn't help me coming back as I was too buggered to run faster.
40k winds
60k wind gusts
67% Humidity
Referring to the 2:08 Japanese Marathon runner who apparently runs 20ks 5 days a week at 5 min k pace.
Ran from work up via Bunnerong Rd and Anzac Pde to Queens Park and then across to Centennial Park and back via Anzac Pde and Bunnerong Rd.
Total was 20ks in 1:38:54. Average pace of 4:56 per klm. Hard work as all the way to Queens Park I had a head wind which didn't help me coming back as I was too buggered to run faster.
Tuesday, November 04, 2014
10 x 365m Reps
21 Degrees.
64% Humidity.
35k NE wind.
Gusts up to 50k.
Sir Joseph Banks Park at Botany for these. It has a gravel/grass track around a fenced in grass oval. Grass for about 20m. Just have to watch the elbows on the fence as it is 5 foot high. A bit slow into the wind in the 2nd half of each lap.
Reps were 78, 77, 77, 77, 76, 76, 77, 74, 73, 72. All done with a 40 sec walk recovery. Started running better near the finish.
64% Humidity.
35k NE wind.
Gusts up to 50k.
Sir Joseph Banks Park at Botany for these. It has a gravel/grass track around a fenced in grass oval. Grass for about 20m. Just have to watch the elbows on the fence as it is 5 foot high. A bit slow into the wind in the 2nd half of each lap.
Reps were 78, 77, 77, 77, 76, 76, 77, 74, 73, 72. All done with a 40 sec walk recovery. Started running better near the finish.
Sunday, November 02, 2014
Surf Club Swim & Run
Freezing cold water at Palmy for my surf club's races this morning. Got a head ache by the time I was up to my waste. Who said summer was coming?
Nasty 5 foot swell to contend with and then an easy swim between the buoys. Then a wait and catch a wave back to the beach. Although the rip was fairly good in close to shore.
Didn't do the board paddle this time as I was too buggered after the swim. I get to the run and I have a 60 sec handicap for a 750m run and I didn't even do an event last year. 2 guys had worse than me though with one of 80 sec. I think he won a couple of weeks ago.
Came in about 11th so maybe they might drop the handicap. There was some nice topless viewing near our turnaround so maybe that slowed me up.
Beers and a BBQ was my afternoon cure, plus a sleep for 2 hrs. I'm hoping the swimming will help get me fitter.
Nasty 5 foot swell to contend with and then an easy swim between the buoys. Then a wait and catch a wave back to the beach. Although the rip was fairly good in close to shore.
Didn't do the board paddle this time as I was too buggered after the swim. I get to the run and I have a 60 sec handicap for a 750m run and I didn't even do an event last year. 2 guys had worse than me though with one of 80 sec. I think he won a couple of weeks ago.
Came in about 11th so maybe they might drop the handicap. There was some nice topless viewing near our turnaround so maybe that slowed me up.
Beers and a BBQ was my afternoon cure, plus a sleep for 2 hrs. I'm hoping the swimming will help get me fitter.
Centennial Park 20ks
Headed to the park this morning. While waiting for Timmy I spot Ray Wareham, then Barts runs by cursing about being beaten by Tom on Saturday. The group starts to form and we are blessed with CT, GT, Jeet, and Laura. Plus others I don't know.
After the first couple of k's at 4:25 pace my lungs gave in and I had to slow up and let the group go. They were doing two lots of the 10k loop I thought. Although as I came around in the park starting my 2nd lap I see CT and Barts running the opposite direction? Maybe Timmy knows that one?
Saw Steve Thurston as well in the park solo running angry. Tom might have 2 targets on his back at JP Morgan next week.
20ks done in 1:37:55. Average pace of 4:53 per klm. Not much faster than 2 weeks ago but I'll get there eventually.
After the first couple of k's at 4:25 pace my lungs gave in and I had to slow up and let the group go. They were doing two lots of the 10k loop I thought. Although as I came around in the park starting my 2nd lap I see CT and Barts running the opposite direction? Maybe Timmy knows that one?
Saw Steve Thurston as well in the park solo running angry. Tom might have 2 targets on his back at JP Morgan next week.
20ks done in 1:37:55. Average pace of 4:53 per klm. Not much faster than 2 weeks ago but I'll get there eventually.
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