Longer Intervals
Today:Distance: 13.2 km
Time: 66' 56"
Rate: 5' 04" per km ave
Weather: sunny, temp 20 degrees, humidity 33%, wind NW 10 kmph
Week: 25.35 km, Oct: 243.2 km, Year: 2141.0 km
Ran 6 x 1 km intervals on the gravel track between Bonython and Woodcock Dr in Gordon. Averaged between 4'35" and 4'39" per km so not fast, but a little quicker than the undulating trails I usually run.
It's a nice area to run and part of the usual track I run about 5 times a week. A neat little up hill just to change stride pattern near the Bonython end mixed in with some soft gravel. All Ok, but it does slow the pace.
Finished there, ran down to Pine Is beach for 15 minutes in the cool water. This day, no one else about, I presume the older kids have gone back to school.
Good session, nice day out, very enjoyable.
Time: 66' 56"
Rate: 5' 04" per km ave
Weather: sunny, temp 20 degrees, humidity 33%, wind NW 10 kmph
Week: 25.35 km, Oct: 243.2 km, Year: 2141.0 km
Ran 6 x 1 km intervals on the gravel track between Bonython and Woodcock Dr in Gordon. Averaged between 4'35" and 4'39" per km so not fast, but a little quicker than the undulating trails I usually run.
It's a nice area to run and part of the usual track I run about 5 times a week. A neat little up hill just to change stride pattern near the Bonython end mixed in with some soft gravel. All Ok, but it does slow the pace.
Finished there, ran down to Pine Is beach for 15 minutes in the cool water. This day, no one else about, I presume the older kids have gone back to school.
Good session, nice day out, very enjoyable.
posted by Two Fruits at
10:00 PM
1 Comments:
Yes, good track for intervals - nice and smooth. Anything around 4:30s is OK - quicker than the normal runs.
By
Ewen, At
October 19, 2011 at 9:06 PM
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