Week in Summary 101.15km@4:32
Mon 9km@4:50
Tues 15km@4:20
Session comprised a warmup, 5*3 min at approx 5k pace with 2 min recoveries and cooldown. Used garmin workout option for the times.
3.21km @ 4:35 warmup
6.38km @3.55
Harder efforts were 833,823,857,826,839m ie 3:35 pace.
Recoveries were 436,452,447,431,433 ie 4:32 pace
5.41km@ 4:41 cooldown
Wed 10k@4:45
Thurs 13.04km@4:36
Fri 14.07km@4:22 Incl 8*250m reps between 48 and 52 secs at the start of every km from km 3 through to 10.
Sat 25km@4:28
Run with Biscuitman from Narrows Bridge to City Beach and back along the City to Surf course. Brief stop at halfway mark for toilet stop. Saw David Bryant on the way back coaching a few runners for City to Surf.
Good to get some hills in, second half was a little quicker than first half, mainly due to first couple of km’s being a little slower. Other than that a very even paced comfortable effort with plenty of conversation along the way. It was good to run this with someone, ceratinly made the time fly by as did the hills.
Sun 15.04k@4:39 Hilly session in Mount Lawley.
Pretty happy with week, unfort couldn't do tempo session with Biscuitman Thurs, but happy to get in two sessions with hills, interval session and reps.
Wooden spoon for Eagles, some blame the umps but I certainly don't, feeble effort. Should have tanked last year to get another high pick. Will be interesting to see what their policy is this year re trading/drafting and whether they trade pick 4, interesting times.
Perth 2010 Marathon finish
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5 comments:
Solid week, Rob.
I thought you would be tempted to run Perth HM today? at least as part of long run?
ticking along well there, yet another good week. dodgy ump decision for sure handed the game to the lions, but agree re feeble effort throughout the game put them in that predicament in the first place. wooden spoon is a fair punishment given efforts in most games this year, LeCras 12 goals, and Nic N. some of the few shining lights. Cox ok in places...but you know things are bad when Jako tips the other team...
maybe next year...I notice Freo and West Coast are working together on getting a special plane to fly to interstate games in from Perth. article about it in this weekends sunday times.
Widi, I was tempted to run the half but instead had a lazy Sun am. I'll prob end up doing City to Surf HM as a traing run and run back to Perth
looking smooth on saturday morning!
just bought a road bike, a good change for once, but still keeping up the weekly km's.
whats your next goal/race?
im hoping for a fast 12km city to surf
DB, Good stuff re the Bike.
Prob will do C2S Half Marathon as a training run, may target Freo 10k as my next proper race, which is good as it is 4 weeks from Melb Marathon.
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