Cruise Intervals against the Wind
Today:
Distance: 13.25 km
Time: 69' 16"
Rate: 5' 13" per km
Weather: sunny, temp 15 degrees, humidity 45%, wind NW at 20 kmph
Week: 40.65 km, Sept: 108.85 km, Year: 3073.55 km
The wind didn't inspire the effort to do a proper tempo run or a series of cruise intervals, as I call them. I mixed the day with a long warm up, about 5 km to finish at the Woodcock Dr end of the gravel track that finishes near Bonython houses. No magpies today Kelley, but not for long, spring and babies are close.
Then 4 x 1 km as fast as the legs would go, not that good as the wind was blowing. Against the wind, 2 at 4' 44" each, a bit quicker with some help, 4' 23" & 4' 21".
Ran easy back to Pine Is to stand in the river for 10 minutes before going back to work. Nice day if not for the wind, but still got something beneficial done.
On the lucky side, I may have finally found a training partner at work. A decade ago he ran City to Surf being a friend of some other of my work mates at the time. They were triathlon competitors then and this guy had done a couple of ironmans at Foster and Port Macquarie. A few weeks ago he joined our ranks. While now out of shape he is keen to return to the ironman comps, but will need to get back in to training, a long slow process.
Once there, he will need to do some running to be able to run a marathon after 3.8 km swim and 180 kms on the bike. Can't help him with those, but I can help with the running.
Distance: 13.25 km
Time: 69' 16"
Rate: 5' 13" per km
Weather: sunny, temp 15 degrees, humidity 45%, wind NW at 20 kmph
Week: 40.65 km, Sept: 108.85 km, Year: 3073.55 km
The wind didn't inspire the effort to do a proper tempo run or a series of cruise intervals, as I call them. I mixed the day with a long warm up, about 5 km to finish at the Woodcock Dr end of the gravel track that finishes near Bonython houses. No magpies today Kelley, but not for long, spring and babies are close.
Then 4 x 1 km as fast as the legs would go, not that good as the wind was blowing. Against the wind, 2 at 4' 44" each, a bit quicker with some help, 4' 23" & 4' 21".
Ran easy back to Pine Is to stand in the river for 10 minutes before going back to work. Nice day if not for the wind, but still got something beneficial done.
On the lucky side, I may have finally found a training partner at work. A decade ago he ran City to Surf being a friend of some other of my work mates at the time. They were triathlon competitors then and this guy had done a couple of ironmans at Foster and Port Macquarie. A few weeks ago he joined our ranks. While now out of shape he is keen to return to the ironman comps, but will need to get back in to training, a long slow process.
Once there, he will need to do some running to be able to run a marathon after 3.8 km swim and 180 kms on the bike. Can't help him with those, but I can help with the running.
posted by Two Fruits at
9:07 PM
1 Comments:
Soften him up by getting him to ride to the Cotter as a warm-up for the 21 miler.
That's where Calwell's handy - you only get a headwind for half of each lap!
By
Ewen, At
September 11, 2009 at 7:35 PM
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