Calwell Oval - In Ewen's Footsteps
Today:
Distance: 15.5 km
Time: 72' 32"
Rate: 4' 41" per km
Weather: sunny, light high cloud, temp 27 degrees, humidity 45%, NW breeze under 10 kmph
Week: 54.6 km
November: 295.9 km
Year: 3908.2 km
Not quite in Ewen's footprints because I ran in lane 3. However, after running past the oval yesterday, I decided I need to run a little faster than my usual slow pace. Beaut day in Canberra this morning, oval vacant, although a couple of vet's were finishing their sprint training when I arrived.
After a couple of warm up laps and a stretch, I ran in lane 3, seemed to be the best of the lanes, lane 1 always gets used so I stayed away, and Ewen's lane 6 seemed so far away.
Thirty laps broken up into 3 x 10 laps with a short stop for a drink after each 10 laps. By my GPS, 5 laps of lane 3 measures 2.15km, I ran times of 9'52", 9'57", 10'00", 9'59", 9'59", 9' 49" to ave 4' 37" per km.
Also to prevent any chance of repetitive injury, I changed direction after 20 laps. That's not fast but is is consistent, and that's all I was looking for. No sprint left in my legs any more.
Very nice day, a good change to run flat instead of looking at hills all the time. Hills come back seriously in Jan and Feb ready for SFT.
Distance: 15.5 km
Time: 72' 32"
Rate: 4' 41" per km
Weather: sunny, light high cloud, temp 27 degrees, humidity 45%, NW breeze under 10 kmph
Week: 54.6 km
November: 295.9 km
Year: 3908.2 km
Not quite in Ewen's footprints because I ran in lane 3. However, after running past the oval yesterday, I decided I need to run a little faster than my usual slow pace. Beaut day in Canberra this morning, oval vacant, although a couple of vet's were finishing their sprint training when I arrived.
After a couple of warm up laps and a stretch, I ran in lane 3, seemed to be the best of the lanes, lane 1 always gets used so I stayed away, and Ewen's lane 6 seemed so far away.
Thirty laps broken up into 3 x 10 laps with a short stop for a drink after each 10 laps. By my GPS, 5 laps of lane 3 measures 2.15km, I ran times of 9'52", 9'57", 10'00", 9'59", 9'59", 9' 49" to ave 4' 37" per km.
Also to prevent any chance of repetitive injury, I changed direction after 20 laps. That's not fast but is is consistent, and that's all I was looking for. No sprint left in my legs any more.
Very nice day, a good change to run flat instead of looking at hills all the time. Hills come back seriously in Jan and Feb ready for SFT.
posted by Two Fruits at
1:28 PM
2 Comments:
I am TRYING to get Ewen to run with short strides. Can he run in your footprints?
By
speedygeoff, At
November 21, 2007 at 9:59 PM
Speedygeoff, if I could do that I'd be running 180 strides per minute for sure!
A lap of lane 3 is actually 415 metres (by the measuring wheel). I think the older Garmin's tend to measure long on 400m tracks.
I like lane 6 because I get to run further with less laps :)
By
Ewen, At
November 24, 2007 at 1:57 PM
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