Calwell Oval - 25 laps in Lane 5
Tempo - 11.35 km in 46' 48" at 4' 07" ave per km
Warm up - 650 metres in 3' 07" at 4' 47" ave per km
Cool down - 2.40 km in 10' 48" at 4' 30" ave per km
Weather: mostly sunny, temp 23-27 degrees, humidity 45%, NW wind at 20 kmph
Week: 24.6 km
Feb: 300.0 km
Year: 733.35 km
Another beaut morning on the oval for a session of faster running. The long slow stuff has slowed me down and I now need all the speed I can get. My main concern is being over run by CJ in the last 3 kms from Caves Road to Jenolan Caves at SFT after having done 42 hard kms to stay in front.
Today, I ventured back to the oval, I'm on holidays this week so I have plenty of time for running. A fairly normal session for me, 25 laps this time in lane 5, ran bare feet, changed direction after each set of 5 laps. Grass nice and soft, plenty of cushioning, will probably be cut again this week. During the warm up and cool down, a soft wet patch in the bottom corner cooled the feet nicely.
Started out easy, running the first 5 laps ( distance 2.25 kms) in 9' 52", ave 4'21" km pace, then gradually going faster, 2nd set in 9'35" ave 4'11", 3rd set in 9'18" ave 4'08", 4th set in 9'14" ave 4'04" and a fast finish last 5 laps in 8' 47" ave 3' 51". Good last set. Very good session, nothing at sprinting pace, just trying to go a little faster each time.
I try to run the first 3 laps out of 5 at the same pace as the previous set, then just get faster for the last 2 laps. By that method, I'm not running flat out all the time, just a little more each time. It works for me for my running. A few stretches and a cool down jog after, very enjoyable morning.