Super Sunday - Monthly Handicap
Today:
Total Distance: 20.85 kms in 2 hrs 13 mins 33 secs at 6' 24" per km
Weather: sunny, nice day, temp range 20-25 kms, humidity 68% down to 45%, wind east 5 kmph
Week: 94.8 km, Jan & Year: 440.00 km
Today's distance was made up of:
Warm up - mark course, jog back 4.2 kms in 34'53" at 8' 18"
Race- 6.0 kms in 27' 40" at 4'36.6" ( raw rate) - Started group 34 - finished 24th. Happy !
Arboretum - 10.65 kms in 71'00' at 6' 40"
A top day at Aranda for the 1st monthly handicap of the year. I always start the year off well although during summer I don't do much speed training.
This time of the year is for putting down a base of endurance, strength & aerobic ready for the long stuff later on. But, the benefit is, if you still have some speed remaining from long ago, it's available & you can hold on at that pace over a long distance.
Janene today had good speed, but the endurance base to hold that speed has gone for the moment. Wait till she gets that back & better results & times will follow.
Today was my 172nd monthly handicap. I know by now, how it all works. But I still have only 2 medals to show for all those years of running. A silver & a bronze won over 10 years ago. One day !!
Chased hard all the way today, best of my group and only passed by Kathy Southgate 400 metres from the finish. I was going Ok, feeling good, so I could focus on racing.
Caught Strewth going slow, gave Ewen the hurry up inside the last 300 metres & he kicked away to save credibility. Mrs Muscles started off an earlier group ( not eligible), must have ran well, didn't catch her either. Certainly didn't see Janene except after the turn around, too good on the day.
Finished at Arboretum for a long lap of over 10 kms with Softshoe as he was doing his 4th long lap & completing over 40 kms for the day. Hot work out there with no shade.
Easy day tomorrow, certainly will get down to the river for a cool recovery session. Also need to get into the gym early in the week. I know it's working, I can see muscles where there have been none before.
Total Distance: 20.85 kms in 2 hrs 13 mins 33 secs at 6' 24" per km
Weather: sunny, nice day, temp range 20-25 kms, humidity 68% down to 45%, wind east 5 kmph
Week: 94.8 km, Jan & Year: 440.00 km
Today's distance was made up of:
Warm up - mark course, jog back 4.2 kms in 34'53" at 8' 18"
Race- 6.0 kms in 27' 40" at 4'36.6" ( raw rate) - Started group 34 - finished 24th. Happy !
Arboretum - 10.65 kms in 71'00' at 6' 40"
A top day at Aranda for the 1st monthly handicap of the year. I always start the year off well although during summer I don't do much speed training.
This time of the year is for putting down a base of endurance, strength & aerobic ready for the long stuff later on. But, the benefit is, if you still have some speed remaining from long ago, it's available & you can hold on at that pace over a long distance.
Janene today had good speed, but the endurance base to hold that speed has gone for the moment. Wait till she gets that back & better results & times will follow.
Today was my 172nd monthly handicap. I know by now, how it all works. But I still have only 2 medals to show for all those years of running. A silver & a bronze won over 10 years ago. One day !!
Chased hard all the way today, best of my group and only passed by Kathy Southgate 400 metres from the finish. I was going Ok, feeling good, so I could focus on racing.
Caught Strewth going slow, gave Ewen the hurry up inside the last 300 metres & he kicked away to save credibility. Mrs Muscles started off an earlier group ( not eligible), must have ran well, didn't catch her either. Certainly didn't see Janene except after the turn around, too good on the day.
Finished at Arboretum for a long lap of over 10 kms with Softshoe as he was doing his 4th long lap & completing over 40 kms for the day. Hot work out there with no shade.
Easy day tomorrow, certainly will get down to the river for a cool recovery session. Also need to get into the gym early in the week. I know it's working, I can see muscles where there have been none before.
posted by Two Fruits at
3:45 PM
4 Comments:
Good running today! If I had started much further back you'd have sighted and potentially passed me! I passed Ewen before the turn around and he wasn't even trying, had plenty of breath to complain about 'hills'. I'm glad you hurried him along.
By
Janene, At
January 29, 2012 at 4:20 PM
Janene, you said it was a flat course. NOT! Anyway, the downhill helped me - ran my fastest k in a race for some time (4:09 from 4 to 5).
Yes Steve, couldn't let you have two scalps. Mrs Muscles wasn't busting a gut - think she said her k rate was 5:24.
By
Ewen, At
January 29, 2012 at 5:22 PM
Well ET, when running it slowly, it seemed flat! Much more challenging when trying to go quickly! Well done on your 4 to 5. My quickest was the first K, likely the reason my wheels fell off at the turn around!
By
Janene, At
January 29, 2012 at 6:16 PM
Good run Steve - no problem passing me today:)
By
strewth, At
January 29, 2012 at 9:53 PM
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