Racer

Stinking hot - treadmill running sucks!

Mona Fartlek with Andrew in galeforce winds!

24/12/2012 (26 deg - gale winds)
Split	Time	Distance	Pace
1	01:31.1	0.424	03:34.9
2	01:29.4	0.367	04:03.6
3	01:30.4	0.426	03:32.2
4	01:29.7	0.362	04:07.8
5	01:00.2	0.278	03:36.7
6	01:10.8	0.283	04:10.2
7	00:58.9	0.271	03:37.4
8	00:50.4	0.179	04:41.3
9	00:59.8	0.261	03:49.3
10	00:59.9	0.224	04:27.5
11	01:00.0	0.262	03:48.8
12	00:59.6	0.208	04:46.6
13	00:30.5	0.131	03:53.2
14	00:29.9	0.105	04:44.8
15	00:29.7	0.121	04:05.3
16	00:30.5	0.106	04:47.7
17	00:29.5	0.127	03:52.3
18	00:30.2	0.105	04:47.3
19	00:30.2	0.114	04:25.0
20	00:29.9	0.093	05:21.5
21	00:14.9	0.059	04:13.2
22	00:15.2	0.055	04:35.6
23	00:15.1	0.059	04:15.4
24	00:14.7	0.047	05:13.2
25	00:15.0	0.06	04:10.5
26	00:14.9	0.054	04:35.6
27	00:15.1	0.066	03:48.0
28	00:14.8	0.055	04:28.7
TOTAL	20:00.3	4.902	04:04.9
On	10:00.5	2.659	03:45.8
Off	09:59.8	2.243	04:27.4

6 x 1km off 5 minutes

Leg	Distance (km)	Time	Rest
1	0.994	03:43.6	01:17.6
2	0.999	03:32.8	01:27.4
3	0.996	03:33.5	01:26.5
4	0.994	03:31.9	01:28.1
5	0.986	03:33.0	01:26.2
6	0.996	03:31.1	FINISH
Total	5.965	21:25.9	03:35.6

Ave rep ~ 3:35 (previous best 3:39)

6:30am start.  Ran the first 2 reps with Andrew but he had a cold and blew up badly halfway through the 3rd rep so I ran the rest solo.  First session since marathon that shows real improvement.

Easy 8km loop - 7:45 pace

11km each way to 5km race for 26.8km total

Race

1km - 3:41.27
2km - 3:46.90
3km - 3:41.86
4km - 3:44.11
5km - 3:40.23 
---------------
Total - 18:34.37

Big PB, fastest time for the day and also won the handicap.