47:48
Pretty happy as the aim was to do Sub 48, right shin and left calf caused some grief which stopped me from going a little quicker but the great news was that the hammies and groin that has been causing me problems, all of a sudden decided to behave.
Unfortunately didn't get a warmup at all as we were a bit disorganised this morning.
Splits were pretty even throughout, I think I passed the 6k mark in 23:45, garmin was out of whack from being in the city and fell behind at the 11k mark to about 44m10sec or thereabouts before coming home a bit quicker.
Congrats to Homo on big pb, think Berlin is looking great for you.
Commiserations to Craig for not being able to run due to being unwell, hope you recover soon.
Not much else to post on this week, other than Intervals session which was 6*400m at 80-82 sec wwith 90 sec recovery, also had a couple of 10k runs at 4.40 pace.
Sunday, August 31, 2008
Sunday, August 24, 2008
One week to go- City to Surf
Pretty good week where emphasis has been on doing some hills and intervals. Very sore in hammies at the moment after Sun am run, however have Physio Tues and Deep tissue Massage Fri which should help things along with easier week in leadup to City To Surf.
Week in Summary : Running 75k@4:40 5h50min
Cycling 21k in 40 mins
Mon pm : 10k500m@4:45 Hills
Tues pm: Just over 10k incl warmup and cooldown for intervals.
3k100m@4:49 warmup
4.862km - 8*600m @ 3:24 km/pace. Intervals session at Perry Lakes which was supposed to be 6*600m with 90 sec break. Wanted to go closer to 5k, so did an extra 2 with last two having well less than 90 sec break.
2.13k@5:08 Cooldown with Craig
Wed pm : 10k@4:48 Flat easy run.
Thurs pm :12k@4:42 Hills
Fri pm : 40 min exercise bike
Sat pm: 12.5k@4:28 Incl warmup and cooldown.
Sun am :20k@4:42. Incl 4k@4:48 warmup.
Last 6k of City to Surf Course@4:08, starting at bottom of Underwood Ave, good little trial incl main hills of the course. Aim was to do under 25:00 which was successful, hammies were very sore,stopping me from going any quicker, breathing was really good. Pace was pretty consistent throughout with only a slight drop in last km ie 3:57 pace.
10k@4:58 Recovery.
Congrats to Widi on HM result in Singapore, great to see him go well under 1:29 in tough conditions.
Looking at doing another interval session this Tues at Perry Lakes and then will take it pretty easy for the rest of the week.
Half Marathon pb attempt for this year now officially off as of Thurs due to invite to party the night before which is likely to be a big one. May do the 5k at Freo Half depending on how previous night goes.
Looking forward to City to Surf 12k next week, will be interesting to see how it goes.
Week in Summary : Running 75k@4:40 5h50min
Cycling 21k in 40 mins
Mon pm : 10k500m@4:45 Hills
Tues pm: Just over 10k incl warmup and cooldown for intervals.
3k100m@4:49 warmup
4.862km - 8*600m @ 3:24 km/pace. Intervals session at Perry Lakes which was supposed to be 6*600m with 90 sec break. Wanted to go closer to 5k, so did an extra 2 with last two having well less than 90 sec break.
2.13k@5:08 Cooldown with Craig
Wed pm : 10k@4:48 Flat easy run.
Thurs pm :12k@4:42 Hills
Fri pm : 40 min exercise bike
Sat pm: 12.5k@4:28 Incl warmup and cooldown.
Sun am :20k@4:42. Incl 4k@4:48 warmup.
Last 6k of City to Surf Course@4:08, starting at bottom of Underwood Ave, good little trial incl main hills of the course. Aim was to do under 25:00 which was successful, hammies were very sore,stopping me from going any quicker, breathing was really good. Pace was pretty consistent throughout with only a slight drop in last km ie 3:57 pace.
10k@4:58 Recovery.
Congrats to Widi on HM result in Singapore, great to see him go well under 1:29 in tough conditions.
Looking at doing another interval session this Tues at Perry Lakes and then will take it pretty easy for the rest of the week.
Half Marathon pb attempt for this year now officially off as of Thurs due to invite to party the night before which is likely to be a big one. May do the 5k at Freo Half depending on how previous night goes.
Looking forward to City to Surf 12k next week, will be interesting to see how it goes.
Sunday, August 17, 2008
When does 10k become 5k
When I can't be bothered doing another lap of a 2 lap course.
Lake Joondalup 5k - 18:46 3.37/3:47/3:50/3:46/3:37, garmin registered 5.05k
Beautiful morning and a pretty flat course. Was feeling pretty comfortable at 3k and decided that a sub 19 was quite achievable for 5k and mentioned this to Craig who also decided to just run the 5k. Pretty happy with the time as I had quite a bit left in the tank which is good for the future.
Warmup - 1.5k @ Marathon pace
Cooldown 6k- With Craig.
Week in summary 61k average pace of 4:32.
Great doing some Intervals at Floreat Tues and this will become a weekly must session, will be interesting to see the variety as this week had the shorter stuff.
Also ran a couple of Marathon pace runs and an easy run.
Huge congrats to Henry on another big pb,it's great to see you're on fire, keep it up.
Congrats to Craig on doing sub 19 5k.
Looking forward to doing more intervals this week and also doing some more hill work.
Lake Joondalup 5k - 18:46 3.37/3:47/3:50/3:46/3:37, garmin registered 5.05k
Beautiful morning and a pretty flat course. Was feeling pretty comfortable at 3k and decided that a sub 19 was quite achievable for 5k and mentioned this to Craig who also decided to just run the 5k. Pretty happy with the time as I had quite a bit left in the tank which is good for the future.
Warmup - 1.5k @ Marathon pace
Cooldown 6k- With Craig.
Week in summary 61k average pace of 4:32.
Great doing some Intervals at Floreat Tues and this will become a weekly must session, will be interesting to see the variety as this week had the shorter stuff.
Also ran a couple of Marathon pace runs and an easy run.
Huge congrats to Henry on another big pb,it's great to see you're on fire, keep it up.
Congrats to Craig on doing sub 19 5k.
Looking forward to doing more intervals this week and also doing some more hill work.
Sunday, August 10, 2008
Working on those hills and intervals
Focus at present is working on Hills and Intervals with City to Surf in mind.
Summary of last 2 weeks is 135k running and 3h15min Exercise Bike.
Great catching up with Widi whilst in Singapore and seeing the tough conditions he goes through.
Won't bore to much with details over last couple of weeks but highlights include
19k and 9k run in Singapore in humid conditions.
Two hills sessions with Craig in Bold Park, week gone by was quicker than last.
Tough 10k hill tempo run at 4.20 pace.
Quite sore at present having done hill tempos late Fri, followed by City to Surf run and back Sat am and 1.5 hours on bike this afternoon.
Calf been sore doing hill intervals, hammies been very sore, physio has given me some exercises and believes he has solution to ongoing problem.
Hope to do reasonable time at Lake Joondalup this week.
Summary of last 2 weeks is 135k running and 3h15min Exercise Bike.
Great catching up with Widi whilst in Singapore and seeing the tough conditions he goes through.
Won't bore to much with details over last couple of weeks but highlights include
19k and 9k run in Singapore in humid conditions.
Two hills sessions with Craig in Bold Park, week gone by was quicker than last.
Tough 10k hill tempo run at 4.20 pace.
Quite sore at present having done hill tempos late Fri, followed by City to Surf run and back Sat am and 1.5 hours on bike this afternoon.
Calf been sore doing hill intervals, hammies been very sore, physio has given me some exercises and believes he has solution to ongoing problem.
Hope to do reasonable time at Lake Joondalup this week.
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