Calwell Oval - 20 laps in Lane 5
Distance: 9.0 km in 38'46" at 4' 18" ave per km plus warm up and cool down for total day of 10.3 km in 44' 53" at 4' 21" ave per km
Weather: sunny, temp 17 degrees, humidity 30%, wind light to start then up to 25 kmph
Week: 68.4 km
April: 221.6 km
Year: 1334.0 km
Image on right kindly produced by Ewen last year. Rain last weekend has greened up the track, allowed the top dressing to sink in to the surface. Still having a solid base, the running track on the oval is near perfect. Ewen has marked lane 6 not to be used, so I use lane 5 and softshoeshuffle uses lane 7. The really fast ones use lane 1, they are certainly going fast by the way it has been chopped about.
Luckily not as windy as yesterday, but still a head wind going up the gentle slope on the oval. I did the usual " cruise intervals" or variation of tempo running today. Lane 5, bare feet, 4 sets of 5 laps. Short rest and drink in between each set.
After a struggle in the very strong wind yesterday, I thought the freshness may have gone. But it was Ok today after a bike ride from work to the oval, then a short jog warm up. Each 5 laps went 9'49" ( 4'23" km pace), 9'43" ( 4'18") 9'45" ( 4'21") and 9'29" (4'09"). The slight variations are because of GPS measuring, changing direction every second set means the GPS is on the outside of the lane ( left arm) and then the the next time on the inside of the lane. Not all laps measure the same distance. It all averages out over time.
Not all out pace by any means today, just consistent running and enjoying the outdoors. It makes a change from running the fire trails and the hills.
Easy day tomorrow, may run a bit, then long run on Saturday from home in Tuggeranong to Latham via Stromlo and Glenlock just to get to a one year old's birthday party. I will go in for a look at the runners at the Canberra marathon on Sunday.