Friday - guess what? I ran outside. How about that! A nice 13.5 kms in 56 minutes with a few climbs but for the most part flat. Put the hammer down for about 5-6 minutes but for the most part a fairly controlled run.
Saturday - day off, nothing achieved really.
Sunday - thought about a long run, got up too late, did a sharp work indoors (who'd have thought?) instead. 9.75 kms in total, 8kms hard, 40 minutes. 1km warm up, 8 kms progressing in speed from 15.6 km/h for the first km and progressing .2 km/h each km to finish the 9kms in just over 34 minutes. The remainder was simply a cooldown prgressing from 12km, down 1km/h every 100m or thereabouts. I thought about doubling up, but an adventure by Jen and I to the Belgian Beer Cafe in Southbank (god bless 9% Trappist ales!) kicked that in the arse in a hurry.
Subscribe to:
Post Comments (Atom)
1 comment:
Oiiiiiiii...........get OUTSIDE, the weather has been good enough for a distance runner or have you become a 'fair weather sprinter, YOU ARE on holidays and YOU have time', so get outside and leave the tready for the time constrained person!!!
Where are the long easy runs, building the k's, an easy 8k in the morning and a harder run every so often...
GOOD goals and I look forward to watching you achieve!!!
See you at Geelong, make sure you get your race entry in!!!
Post a Comment