One Hour on the Track
Wednesday:
Distance: 12.5 kms in 70' 26" at ave 5' 39" per km
Weather: sun/cloud, temp 19 degrees, humidity 45%, wind north 5 kmph
Thursday:
One hour run at A.I.S track
Distance: 13.499 kms
Rate: 4' 26.6" per km
Warm up & cool down: 1.35 kms
Weather: cloudy, mild, temp 18 degrees, humidity40%, wind calm
Week: 50.35 km, Nov: 186.55 km, Year: 3934.9 km
Wednesday was a normal run home from work at lunch time and back again. Nothing special to report.
Thursday I rode the mountain bike to work as usual. At lunch break, rode to the river for 15 minutes in the cool water, then rode home for lunch.
Took car back to work as I needed to head straight to the AIS track for the one hour run. Road works on Drakeford Dr lost me 15 minutes waiting in line, but I eventually made to the track with time to spare.
A warm up, find a lap scorer, Ken Smith kindly did this for me, and time for a quick chat.
A field of around 18 started in very good conditions, mild, no wind.
Started out at around 1' 45" per lap pace, hung on to that for a long time before just dropping off slowly to run the last 25 minutes at around 1' 50" pace.
I was either slightly in front of, next to or just following Helen who was targeting an age group record. Really good to have someone running at the same pace to maintain the intensity when the going gets a little tougher.
Plus, if you get to follow Helen very closely, it's not too difficult. A nice shape.
Finished only a few metres in front of her, but unfortunately, she came up about 100 metres short of her desired result.
Outstanding running by Bruce Graham to go over 17 kms for an Australian M50 record which had stood more a couple of decades.
Legs didn't like the hard track surface, shins sore a couple of times but that went, and finished with sore heels.
That comes fro not enough mid/front foot speedy running, but otherwise now, all is Ok.
I finished right on my predicted distance, I knew I wasn't in fast enough shape to get near 14kms.
I had a few things to do today, so will rest before a nice longish run on Saturday.
What's next ? Liz, I want to do the Brindie 100 km in early February, the Coburg 24 hour in April on Canberra marathon weekend.
Distance: 12.5 kms in 70' 26" at ave 5' 39" per km
Weather: sun/cloud, temp 19 degrees, humidity 45%, wind north 5 kmph
Thursday:
One hour run at A.I.S track
Distance: 13.499 kms
Rate: 4' 26.6" per km
Warm up & cool down: 1.35 kms
Weather: cloudy, mild, temp 18 degrees, humidity40%, wind calm
Week: 50.35 km, Nov: 186.55 km, Year: 3934.9 km
Wednesday was a normal run home from work at lunch time and back again. Nothing special to report.
Thursday I rode the mountain bike to work as usual. At lunch break, rode to the river for 15 minutes in the cool water, then rode home for lunch.
Took car back to work as I needed to head straight to the AIS track for the one hour run. Road works on Drakeford Dr lost me 15 minutes waiting in line, but I eventually made to the track with time to spare.
A warm up, find a lap scorer, Ken Smith kindly did this for me, and time for a quick chat.
A field of around 18 started in very good conditions, mild, no wind.
Started out at around 1' 45" per lap pace, hung on to that for a long time before just dropping off slowly to run the last 25 minutes at around 1' 50" pace.
I was either slightly in front of, next to or just following Helen who was targeting an age group record. Really good to have someone running at the same pace to maintain the intensity when the going gets a little tougher.
Plus, if you get to follow Helen very closely, it's not too difficult. A nice shape.
Finished only a few metres in front of her, but unfortunately, she came up about 100 metres short of her desired result.
Outstanding running by Bruce Graham to go over 17 kms for an Australian M50 record which had stood more a couple of decades.
Legs didn't like the hard track surface, shins sore a couple of times but that went, and finished with sore heels.
That comes fro not enough mid/front foot speedy running, but otherwise now, all is Ok.
I finished right on my predicted distance, I knew I wasn't in fast enough shape to get near 14kms.
I had a few things to do today, so will rest before a nice longish run on Saturday.
What's next ? Liz, I want to do the Brindie 100 km in early February, the Coburg 24 hour in April on Canberra marathon weekend.
posted by Two Fruits at
2:03 PM
2 Comments:
I needed binoculars to see Helen. Except for the couple of times she lapped me.
By
Ewen, At
November 16, 2012 at 5:05 PM
nice work on the track last night. ~4mths til Coburg = plenty of time to train well and smart. Good on you.
By
Jog Blog, At
November 16, 2012 at 9:26 PM
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