Tuesday, March 27, 2007
Catch up
19/3/07
30 minutes recovery on the program. Ran 6.25km in the allotted time.
20/3/07
We had 3 laps of the lake followed by a recovery then 1 lap to follow. Set out at a solid pace and was soon rolling along at 4 min/km pace, which given the uneven surface, was quite good. Finished the 3 laps in 17:10, which the garmin measured at 4.27km. We then had a decent recovery of just under 4 minutes before Sean challenged us to go as hard as we could. So I opened the throttle and was very happy to finish the lap in 5:18.
21/3/07
As I had 2 hours on the program this morning, it meant heading out in the dark so I kept it to well lit streets so it involved running my old 10.5km loop (which the garmin measures at 10.1km) and a loop which I thought was 14km (which is also short). Anyway, the end result was running 24km in 2:02 at an average of 5:06/km. I was sitting on 5 min/km for most of the journey but drifted off for a couple of km to blow the average out. I found the humidity very oppressive.
22/3/07
Today we had 12 Wild Walters on the program. This is a shortened version of Wild Wally, which is an uphill to start followed by a flat stretch before hammering it home on the downhill for a circuit which measured at 415m.
Splits were 95, 85, 88, 87, 88, 86, 87, 87, 87, 88, 88 and 84.
23/3/07
Another 30 minute recovery today which I knocked out 6.2km in.
24/3/07
An hour on the program saw me run my 12km figure 8 course. I was happy to finish in under 58 minutes considering the oppressive heat and humidity.
25/3/07
I decided to head out to the STaR and ran the River Run which I had not run before. It was a H3 course, which meant it had a few hills along the way. I ran with the 6.10 group which is to run at 5:30/km pace, which we did for the first hour before gradually cranking it up before we were consistently knocking out sub 5 minute kms. Only a small blister on the left foot slowed me down a little over the last couple of kms. The end result was 28.55km in 2:27 at an average of 5:09/km.
26/3/07
45 minutes on the program so I knocked out 9.5km in the allotted time at an average of 4:44/km.
27/3/07
7 Wild Wallys on the program today. I woke up with the tendon in the ball of the foot leading to the big toe inflamed. I wasn't sure how it was going to impact but thought I would just do my best. It did slow me down a fraction but I was still happy to keep the pace at sub 4 min/km which was pretty good for a 680m hill circuit.
Splits were 2:40, 2:37, 2:33, 2:34, 2:36, 2:37 and 2:37.
30 minutes recovery on the program. Ran 6.25km in the allotted time.
20/3/07
We had 3 laps of the lake followed by a recovery then 1 lap to follow. Set out at a solid pace and was soon rolling along at 4 min/km pace, which given the uneven surface, was quite good. Finished the 3 laps in 17:10, which the garmin measured at 4.27km. We then had a decent recovery of just under 4 minutes before Sean challenged us to go as hard as we could. So I opened the throttle and was very happy to finish the lap in 5:18.
21/3/07
As I had 2 hours on the program this morning, it meant heading out in the dark so I kept it to well lit streets so it involved running my old 10.5km loop (which the garmin measures at 10.1km) and a loop which I thought was 14km (which is also short). Anyway, the end result was running 24km in 2:02 at an average of 5:06/km. I was sitting on 5 min/km for most of the journey but drifted off for a couple of km to blow the average out. I found the humidity very oppressive.
22/3/07
Today we had 12 Wild Walters on the program. This is a shortened version of Wild Wally, which is an uphill to start followed by a flat stretch before hammering it home on the downhill for a circuit which measured at 415m.
Splits were 95, 85, 88, 87, 88, 86, 87, 87, 87, 88, 88 and 84.
23/3/07
Another 30 minute recovery today which I knocked out 6.2km in.
24/3/07
An hour on the program saw me run my 12km figure 8 course. I was happy to finish in under 58 minutes considering the oppressive heat and humidity.
25/3/07
I decided to head out to the STaR and ran the River Run which I had not run before. It was a H3 course, which meant it had a few hills along the way. I ran with the 6.10 group which is to run at 5:30/km pace, which we did for the first hour before gradually cranking it up before we were consistently knocking out sub 5 minute kms. Only a small blister on the left foot slowed me down a little over the last couple of kms. The end result was 28.55km in 2:27 at an average of 5:09/km.
26/3/07
45 minutes on the program so I knocked out 9.5km in the allotted time at an average of 4:44/km.
27/3/07
7 Wild Wallys on the program today. I woke up with the tendon in the ball of the foot leading to the big toe inflamed. I wasn't sure how it was going to impact but thought I would just do my best. It did slow me down a fraction but I was still happy to keep the pace at sub 4 min/km which was pretty good for a 680m hill circuit.
Splits were 2:40, 2:37, 2:33, 2:34, 2:36, 2:37 and 2:37.
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The Wild Walters sound like my sort of session - nice and short :)
You're going well Horrie. Nice negative-split STaR too.
You're going well Horrie. Nice negative-split STaR too.
That STaR looked too hilly for me on Sunday. Well you know what I did instead anyway. Good sessions you've been doing since Six Foot mate. Hope you run well in Canberra.
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