3 minutes of effort + 1 minute rest x 14. Not many got through it all, I estimate about a third of the 40 odd starters.
Felt OK today and was happy to get within 75m of my best in this session from 2009.
Ran with Jesse who kept me honest. Plenty of trash talk from Damo who was a DNF
Reps went:
1 - 790
2 - 811
3 - 793
4 - 805
5 - 806
6 - 806
7 - 788
8 - 786
9 - 790
10 - 780
11 - 766
12 - 781
13 - 756
14 - 822
11.08k with an average distance of 791m - 3:48 average pace which is much faster than the recommended 10k-half marathon pace.
Was fading badly on the last 2 outward legs. Came home strong on the final rep.
15k all up after a warm down run with Barts and Jesse.
Tuesday, 18 June 2013
Monday, 17 June 2013
Warrior Monday
Not the session I was thinking but my legs were pretty dead this morning. Started off easy and just built into it, feeling pretty good the entire way. Gave everyone a big start on the opening run around the Art Gallery, 3 sets of the Butler Stairs and loops of the fishpond but finished well up by the end. Same with the next run set I finished very fast and was only a short distance behind Luke & Jesse.
Lots of push-ups as usual and felt pretty good.
Lots of push-ups as usual and felt pretty good.
Sunday, 16 June 2013
Manly Sunday
Was going to do MiniMos but could not be bothered this morning, especially when it was going to cost me $60.
After watching the Roos finally get a win I set out from home, Down the beach to Shelley, up to North Head all the way down to the end where I saw a small whale jumping. Ran at a good pace back along the road, past the wharf and along the Harbor track past Fairlight up to Condamine St wher I ran over Sydney Rd and down to the BCD overpass. Ran all the way up to Bantry Bay reserve before running the most direct route home bumping into Tom on Kenneth St.
Had a run around at Sam's Family Footie for an hour and a half this afternoon. Stuffed now.
20k in 1:44
63k for the week. 15 weeks to go.
After watching the Roos finally get a win I set out from home, Down the beach to Shelley, up to North Head all the way down to the end where I saw a small whale jumping. Ran at a good pace back along the road, past the wharf and along the Harbor track past Fairlight up to Condamine St wher I ran over Sydney Rd and down to the BCD overpass. Ran all the way up to Bantry Bay reserve before running the most direct route home bumping into Tom on Kenneth St.
Had a run around at Sam's Family Footie for an hour and a half this afternoon. Stuffed now.
20k in 1:44
63k for the week. 15 weeks to go.
Friday, 14 June 2013
Double the Fun
Liv bounced me out of bed at 5:45 for another one of her pre-dawn run-along-the-beach-in-the-dark jaunts. Cool but clear and beautiful running down to North Steyne then up to Freshie where we had the beach to ourselves. Ran up to Curl Curl where we did some abs and ran home for 5k all up.
At lunch I caught up with Splitters group Joe, Jesse and Ollie. Timmy will be gutted since I was standing around outside the Intercontinental with the entire Socceroo Team at one stage. They got on a bus and then another bus pulled up and the Lions got off! Quite surreal.
After that we took off for a nice run through the gardens to MMC stairs, along Farm Cove (picking up newly married Emma on the way) and around to Barangaroo to watch Tom (5th), Barts (4th), Vlad (3rd), Jason (15th) and Handy Aden (9th) finish close to the front in the City Mile Dash. I assume HuRTS won the team event. Afterwards we retraced our steps back again with Jesse and I doing the full loop around MMC for 13.5k all up in 65 mins.
18.5k for the day.
Those early morning outings could be a great way to build my weekly mileage.
At lunch I caught up with Splitters group Joe, Jesse and Ollie. Timmy will be gutted since I was standing around outside the Intercontinental with the entire Socceroo Team at one stage. They got on a bus and then another bus pulled up and the Lions got off! Quite surreal.
After that we took off for a nice run through the gardens to MMC stairs, along Farm Cove (picking up newly married Emma on the way) and around to Barangaroo to watch Tom (5th), Barts (4th), Vlad (3rd), Jason (15th) and Handy Aden (9th) finish close to the front in the City Mile Dash. I assume HuRTS won the team event. Afterwards we retraced our steps back again with Jesse and I doing the full loop around MMC for 13.5k all up in 65 mins.
18.5k for the day.
Those early morning outings could be a great way to build my weekly mileage.
Wednesday, 12 June 2013
Warrior Stairs
With it being cold and wet today we dispensed with the usual ab session to start and just went running. 50 dips at the Art Gallery and then the longest warm-up ever; a loop around the Art Gallery, running down past the power station and over to the PP stairs for 3 sets, a run up to the Butler stairs, down, 3 sets of the PP stairs and then a loop of the Cliff stairs and another 3 sets finishing at the Wall of Death for the worlds longest plank hold. Finished 4th behind Glenn, Blondie and Yellow Shirt Guy (YSG) but had a poor start relative to those guys and worked my way through the field well.
25/25, 20/20, 15/15, 10/10 decline/dips.
Bombshell run up to the Butler Stairs for 3 sets and 5 pushups between them, down to the Cliff stairs for 2 sets and 8 pushups finished with 1 set of the PP stairs and 12 pushups. Ran with Wayne, YSG and another guys til the end of the cliff stairs and then made a break running down to the PP stairs. Had YSG chasing me the whole way and sprinted up the final set realising I still had to run all the way back to the Art Gallery. Pushed the pace going past Harry's and bolted all the way up the final set of stairs to beat YSG by a comfortable margin and finish just behind Blondie with Glenn 20 seconds in front.
Tired but feeling good.
25/25, 20/20, 15/15, 10/10 decline/dips.
Bombshell run up to the Butler Stairs for 3 sets and 5 pushups between them, down to the Cliff stairs for 2 sets and 8 pushups finished with 1 set of the PP stairs and 12 pushups. Ran with Wayne, YSG and another guys til the end of the cliff stairs and then made a break running down to the PP stairs. Had YSG chasing me the whole way and sprinted up the final set realising I still had to run all the way back to the Art Gallery. Pushed the pace going past Harry's and bolted all the way up the final set of stairs to beat YSG by a comfortable margin and finish just behind Blondie with Glenn 20 seconds in front.
Tired but feeling good.
Tuesday, 11 June 2013
HuRTS Progressive Tempo
Perfect day for running; cool and sunny with a light breeze.
The idea of this session is to run the first 10mins easy (say 4:40 pace) and the next 10mins faster (4:30s), next 10 in 4:20s then 4:10s and finally 4:00 for the final 5 minutes. All the uphills are in the final 2k on this run so that never happens.
Ran with Jesse and another guy for the first "half" turning at Pier 1 - 5.25k in 23:15 (Conway said 23:15 at the start but it should be 23:30) 4:26 pace which seemed about right. We started doing 4:35-4:40 and then picked up the pace.
After the turn I dropped Jesse and the other guy and just ran hard for home hoping to put some time in the bank for the hills. Was overtaken by Tom then Ray and finally Conway when I decided to sprint the final 200m home overtaking Conway and then ray and trying to catch Tom. Yelled "In your face Conway" to Mike and he made some BS excuse about continuing to run the full 45 mins:-)
Ks went: 4:23 (too fast), 4:37, 4:25, 4:21, 4:28, 4:08, 4:06, 3:51, 4:02, 4:14, 3:48 pace for 500m.
The return journey was done in 21:19 (4:04 pace) so I got home with 26s to spare. Reasonably happy with that effort especially since I was only 250m short (all up) of my best ever.
10.5k in 44:34 - 4:14 average.
12.5k all up.
The idea of this session is to run the first 10mins easy (say 4:40 pace) and the next 10mins faster (4:30s), next 10 in 4:20s then 4:10s and finally 4:00 for the final 5 minutes. All the uphills are in the final 2k on this run so that never happens.
Ran with Jesse and another guy for the first "half" turning at Pier 1 - 5.25k in 23:15 (Conway said 23:15 at the start but it should be 23:30) 4:26 pace which seemed about right. We started doing 4:35-4:40 and then picked up the pace.
After the turn I dropped Jesse and the other guy and just ran hard for home hoping to put some time in the bank for the hills. Was overtaken by Tom then Ray and finally Conway when I decided to sprint the final 200m home overtaking Conway and then ray and trying to catch Tom. Yelled "In your face Conway" to Mike and he made some BS excuse about continuing to run the full 45 mins:-)
Ks went: 4:23 (too fast), 4:37, 4:25, 4:21, 4:28, 4:08, 4:06, 3:51, 4:02, 4:14, 3:48 pace for 500m.
The return journey was done in 21:19 (4:04 pace) so I got home with 26s to spare. Reasonably happy with that effort especially since I was only 250m short (all up) of my best ever.
10.5k in 44:34 - 4:14 average.
12.5k all up.
Sunday, 9 June 2013
Longish Sunday
A very poor week of running as it turned out after a promising start with too many lunch-time meetings and I had lunch with Hec, Dak and Brad on Friday at Ananas in the Rocks. I had planned to run home one evening but for whatever reason just didn't do it. Saturday I was feeling ordinary and didn't run.
Today I got out at 6:45 to run 45 mins before catching up with PJ at 7:30. Did the run out to North Harbor Reserve and back - 7k or so and then went to meet PJ who didn't show. Ran up the beach and along the coast route turning at the end of the Dee Why bike track.
Ran into Pete Walker at Curl Curl who was doing the Harbord Harriers run - I may look into that next week.
Managed 21k in 1:50 but felt pretty lacklustre the entire way. A bit of a detox run I suppose.
A pretty lazy 47.5k for the week.
Today I got out at 6:45 to run 45 mins before catching up with PJ at 7:30. Did the run out to North Harbor Reserve and back - 7k or so and then went to meet PJ who didn't show. Ran up the beach and along the coast route turning at the end of the Dee Why bike track.
Ran into Pete Walker at Curl Curl who was doing the Harbord Harriers run - I may look into that next week.
Managed 21k in 1:50 but felt pretty lacklustre the entire way. A bit of a detox run I suppose.
A pretty lazy 47.5k for the week.
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