Wednesday, May 31, 2006
Some more speedwork and Belinda's recovery continues
30/5/06
With Lane Cove on this Saturday and the return of Superflake, I decided to pump out one of his favourite sessions when he was flying. 6 x 1km reps with 1:30 standing recovery between each one. As I was increasing the number of reps from 4 to 6, I thought an average of 4:00 per rep would be achievable as I averaged 3:55 when I last did 4 reps.
The 6 reps went like this:
4:02, 4:00, 3:57, 4:00, 4:02 and 4:00 for an average of 4:00 per rep.
This was one of the best speed sessions that I have ever done. Not the fastest but one where I was in the zone and I could feel 4:00 pace and was comfortable with it.
31/5/06
I had the day off work today and Belinda was working an evening shift so we ventured over to Centennial Park for a mid morning lap of the main path of 3.7km. Belinda managed to run the whole lap without walking and was moving quite well. Only some tightness in the calf afterwards but the knee was okay. I left her to do her post run stretching while I ran the 12km back home in a tick over an hour to complete a great morning's running.
With Lane Cove on this Saturday and the return of Superflake, I decided to pump out one of his favourite sessions when he was flying. 6 x 1km reps with 1:30 standing recovery between each one. As I was increasing the number of reps from 4 to 6, I thought an average of 4:00 per rep would be achievable as I averaged 3:55 when I last did 4 reps.
The 6 reps went like this:
4:02, 4:00, 3:57, 4:00, 4:02 and 4:00 for an average of 4:00 per rep.
This was one of the best speed sessions that I have ever done. Not the fastest but one where I was in the zone and I could feel 4:00 pace and was comfortable with it.
31/5/06
I had the day off work today and Belinda was working an evening shift so we ventured over to Centennial Park for a mid morning lap of the main path of 3.7km. Belinda managed to run the whole lap without walking and was moving quite well. Only some tightness in the calf afterwards but the knee was okay. I left her to do her post run stretching while I ran the 12km back home in a tick over an hour to complete a great morning's running.
Comments:
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You know I only did an even number otherwise I end up a k from my house. I did do 7x1k once I think between 3:45-3:50 with 2mins recovery. I reckon you are hot for sub 40 this sat. It is all in your head that you can't do it!
And keep going Belinda. See you Saturday. I'll be disguised as the fat slow runner.
And keep going Belinda. See you Saturday. I'll be disguised as the fat slow runner.
Fantastic session Horrie. Flakey is in trouble if you ask me;-)
Yay Belinda! I'm so pleased to hear that your recovery is going well
Yay Belinda! I'm so pleased to hear that your recovery is going well
Hehe I will be the fatter slower runner behind Flakey!
Good session Horrie and I will see you at Lane Cove.
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Good session Horrie and I will see you at Lane Cove.
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