Thirty Five Laps in Lane Three
Distance: 16.9 km
Time: 73' 50"
Rate: 4' 22" per km
Weather: sunny, temp 22-25 degrees, humidity 60%, wind light north 15km
Week: 83.2 km
December: 320.4 km
Year: 4338.65 km
I have started to like my laps at the Calwell oval which are run as a tempo run rather than any all out sprint session. A month ago I ran 30 laps at 4' 37" pace average and today I ran 35 laps at 4' 19" pace average. Just a few faster than normal sessions have helped improve legs speed and with a bit of an aerobic base, today was a bit of fun.
As I have done previously, after each 10 laps I changed direction. Today also ran the entire session in bare feet, the grass is nice and soft. It feels really good to be more with nature than running in socks and shoes.
The first 10 laps were easy at just under 4:30 pace and then I just seemed to increase pace without any extra effort. One 10 lap sector was run at 4:10 pace so that goes well for the next 10km run at the track in early Jan.
I did have the pleasure of some company, although not doing tempo laps. A young girl who plays netball and will represent the ACT at under 17 national championships in Perth, WA in February was doing ladder sprints. She plays wing attack in the game so needs a sprint, quick recovery, go again base to play the game. She started off after warm up ans stretches with some 100s building up to 400s then back down in sets. The team have a main coach and a conditioning coach who has set out a plan for her for the summer. She said she needs the base or the main training will be too hard to handle. Good luck to her, she seems to have her mind in the right frame to succeed.
Great morning at the oval, very enjoyable. Mt Ainslie and Mt Majura tomorrow and on Boxing Day I will do Mt Rob Roy. Almost traditional now, last year with CJ and the year before, although a couple of days later with Elizabeth. Pity both are not able to join in again this year.