| Member Since: Nov 21, 2012 Gender: Male Goal Type: Other Running Accomplishments: Tan - 13:59
Hobos - 18:34
HM - 85:46
GOR 23km - 95:53
Marathon - 3:04:37 Short-Term Running Goals: Tan - sub 13:00
HM - sub 80:00
GOR - sub 85:00
Marathon - 2:48:00 Long-Term Running Goals: Sub 2:30 marathon (maybe...) Personal: Married with 3 kids Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 100.90 | 20.03 | 120.93 |
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| | Slow miles | Fast miles | Total Distance | | 2.48 | 2.48 | 4.96 |
| http://app.strava.com/activities/35080751
2km warm up
4km tempo @ 4:10 pace
2km warm down | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.09 | 0.00 | 5.09 |
| http://app.strava.com/activities/35253147
Easy 8km loop | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.48 | 2.48 | 4.96 |
| http://app.strava.com/activities/35410285
8 x 500m off 3 minutes with Andrew.
| Leg |
Distance (km) |
Time |
Pace |
Rest |
| 1 |
0.5 |
01:43.8 |
03:27.6 |
01:16.9 |
| 2 |
0.5 |
01:38.9 |
03:17.8 |
01:22.9 |
| 3 |
0.5 |
01:37.0 |
03:13.9 |
01:21.6 |
| 4 |
0.5 |
01:37.6 |
03:15.1 |
01:27.5 |
| 5 |
0.5 |
01:38.7 |
03:17.3 |
01:16.0 |
| 6 |
0.5 |
01:38.4 |
03:16.8 |
01:21.9 |
| 7 |
0.5 |
01:39.2 |
03:18.3 |
01:20.8 |
| 8 |
0.5 |
01:38.4 |
03:16.7 |
FINISH |
| Total |
4 |
13:11.8 |
03:17.9 |
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|
Ave Rep |
01:39.0 |
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| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.25 | 0.00 | 7.25 |
| http://app.strava.com/activities/35604503
Gamon Street Loop | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.41 | 4.41 | 8.82 |
| http://app.strava.com/activities/35846143
You Yangs hilly session with Damo and Andrew. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.09 | 0.00 | 5.09 |
| http://app.strava.com/activities/36178399
Easy 8km
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.27 | 0.00 | 7.27 |
| http://app.strava.com/activities/36348405
Gamon Street Loop - easy | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.43 | 3.20 | 4.63 |
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http://app.strava.com/activities/36587483
Grass Descending Set - Whitten Oval
| Leg |
Distance (km) |
Time |
Pace |
Rest |
| 1 |
1.482 |
05:25.7 |
03:39.8 |
03:03.7 |
| 2 |
1.245 |
04:19.8 |
03:28.7 |
02:31.2 |
| 3 |
0.976 |
03:24.3 |
03:29.4 |
02:00.5 |
| 4 |
0.733 |
02:35.1 |
03:31.6 |
01:29.8 |
| 5 |
0.48 |
01:39.3 |
03:26.8 |
01:00.8 |
| 6 |
0.239 |
00:44.9 |
03:07.7 |
FINISH |
| Total |
5.155 |
18:09.1 |
03:31.3 |
10:06.0 |
A solo session on the back of a big week last week so I'm very happy with this. Every time I do a session I haven't done for a while I'm pulling my ave speed down by about 10 seconds per km.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 14.04 | 0.00 | 14.04 |
| http://app.strava.com/activities/36819643
Brimbank Park Loop - 7:45 pace | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.88 | 3.73 | 7.61 |
| http://app.strava.com/activities/37183268
3 x 2km Cruise Intervals with 1km jog recovery - 7:45 / 7:50 / 7:50. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.39 | 0.00 | 8.39 |
| http://app.strava.com/activities/37344612
Seacliff Beach Run | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.09 | 0.00 | 5.09 |
| http://app.strava.com/activities/37448344
Easy 8 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.03 | 0.00 | 5.03 |
| http://app.strava.com/activities/38156784
Easy 8km (Adelaide) | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.27 | 0.00 | 7.27 |
| http://app.strava.com/activities/38156781
Gamon Street Loop | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.73 | 3.73 | 7.46 |
| http://app.strava.com/activities/38260926
2 x 3km tempo @ 4:08 pace - GAP slightly quicker
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.09 | 0.00 | 5.09 |
| http://app.strava.com/activities/38359445
Easy 8km | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.29 | 0.00 | 3.29 |
| http://app.strava.com/activities/38904488
4km warm up then first 2 reps of Pyralek session when my left calf flared and I pulled the pin. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.09 | 0.00 | 5.09 |
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http://app.strava.com/activities/38904505
Easy 8km to test out right calf. Still tight but loosened a bit after 4km. Solid stretch down and will do more stretching tonight and hopefully it will pull up well tomorrow. | | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| http://app.strava.com/activities/39034026
Descending Set
1500m / 1250m / 1000m / 750m / 500m / 250m
Ave pace 3:40
Calf still tight so I went less than full throttle, maybe 90%? | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 100.90 | 20.03 | 120.93 |
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