Ran 18.26 today which is a 17 sec pb and a nice little confidence booster and nice start to the racing year, more on that later.
Week in Summary 71.6k@4:39 Weight 71.0kg
Put on the weight that I lost last week bar 200g, naughty naughty.
Tues 13k including Intervals and 5.2k warmup,2.8k cooldown
Session was 600* 4 with 90 sec break 2:07,2:05,2:09,2:09
then 400* 4 with 90 sec break 1:24,1:21,1:20,1:22
then 200* 4 with 30 sec break 41,40,38,40 did an extra in 36
Very happy with session as I felt it very controlled and felt as though I could have done at least couple more 200m splits.
Wed 40 min easy 8.2@4:52
Thurs 17.5k@4:39 Incl warmup and cooldown. Ran with Biscuitman from Burswood along normal Penninsula Route and back. Very humid morning with humidity around 90 and was covered in sweat by the finish, very glad to have a smoothie straight after the run.
Fri 8.3k@4:57 Easy run on hunmid morning, humidity was 96 but a bit cooler than yesterday. Had a deep tissue massage concentrating on the legs which was good.
Sat 20 min easy run 4.1k@4:52 6 pm run when I took the canaries out for a spin the Brooks ST2. Before the run was still undecided on which race to run at Point Walter. Decision was made after the run as the canaries felt good.
Sun am 1.3k warmup @ 4:29
5k@3:41 Point Walter Run finished 9th, Splits were 3:39,3:39,3:43,3:43,3:41.
Very well organised race with km splits spot on, although I'm not sure on the dodgey timekeeper :), glad to hear his running is progressing well even though his knee was a bit sore today
2 aims before the race was to try and pb and keep Biscuitman in sight if I could and managed both so very happy. Got off to my usual slow start over the first couple of hundred metres by getting stuck behind some slow people even though I was in the 2nd row and then having to do a lot of dodging and weaving, something I need to work on in the future. The rest of the race was pretty even running as the splits show, with Biscuitman just ahead of me all race. Didn't have the fast finish today but not too bothered as a pb is a pb.
5K Cooldown @4:55 with Biscuitman and Sandgroper who did about 2k. Congrats to both who ran very well today and did great times 18.21 and 17.57 respectively.
Sun pm 9.2k@4:53 Easy run, legs felt really good.
Overall a pretty solid week which finished on a nice high. Next weeks aim is to increase the kms significantly and hopefully do a 30km+ long run.
Loved going to the footy Fri and seeing Nic Nat blitz, I just hope the Eagles can keep a lid on expectations for him and the team for the season.
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4 comments:
Great PB to start the year - I'm going to predict that you will break your HM and Mara PBs this year but not the 10k (due to a lack of opportunity rather than a lack of form).
Get a green laundry marker and you've got your green&gold shoes for Boston!
(BTW... order an extra one of those shirts for me if you get them done)
congratulations on the PB! Excellent start to the year. Huge thanks to you and Epi! Nic Nat certainly was in sizzling form for the canaries on Friday night! In sizzling form yourself! way to go!
Rob - Congrats !!
What an excellent PB given you just returned from injury and training has been sporadic so far.
With more training under the belt,your PBs will be dropping like flies.
Thanks Guys
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