Racer

Tue, Jan 29, 2013

Tue, 29 Jan 2013 07:00:00

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%?

Mon, Jan 28, 2013

Mon, 28 Jan 2013 07:00:00

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.

Fri, Jan 25, 2013

Fri, 25 Jan 2013 07:00:00

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.

Wed, Jan 23, 2013

Wed, 23 Jan 2013 07:00:00

http://app.strava.com/activities/38359445

Easy 8km

Mon, Jan 21, 2013

Mon, 21 Jan 2013 07:00:00

http://app.strava.com/activities/38260926

2 x 3km tempo @ 4:08 pace - GAP slightly quicker

Sun, Jan 20, 2013

Sun, 20 Jan 2013 07:00:00

http://app.strava.com/activities/38156781

Gamon Street Loop

Wed, Jan 16, 2013

Wed, 16 Jan 2013 07:00:00

http://app.strava.com/activities/38156784

Easy 8km (Adelaide)

Mon, Jan 14, 2013

Mon, 14 Jan 2013 07:00:00

http://app.strava.com/activities/37448344

Easy 8

Sun, Jan 13, 2013

Sun, 13 Jan 2013 07:00:00

http://app.strava.com/activities/37344612

Seacliff Beach Run

Sat, Jan 12, 2013

Sat, 12 Jan 2013 07:00:00

http://app.strava.com/activities/37183268

3 x 2km Cruise Intervals with 1km jog recovery - 7:45 / 7:50 / 7:50.

Wed, Jan 09, 2013

Wed, 09 Jan 2013 07:00:00

http://app.strava.com/activities/36819643

Brimbank Park Loop - 7:45 pace

Tue, Jan 08, 2013

Tue, 08 Jan 2013 07:00:00

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.

Mon, Jan 07, 2013

Mon, 07 Jan 2013 07:00:00

http://app.strava.com/activities/36348405

Gamon Street Loop - easy

Sun, Jan 06, 2013

Sun, 06 Jan 2013 07:00:00

http://app.strava.com/activities/36178399

Easy 8km

Sat, Jan 05, 2013

Sat, 05 Jan 2013 07:00:00

http://app.strava.com/activities/35846143

You Yangs hilly session with Damo and Andrew.

Fri, Jan 04, 2013

Fri, 04 Jan 2013 07:00:00

http://app.strava.com/activities/35604503

Gamon Street Loop

Thu, Jan 03, 2013

Thu, 03 Jan 2013 07:00:00

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
	Ave Rep	01:39.0

Wed, Jan 02, 2013

Wed, 02 Jan 2013 07:00:00

http://app.strava.com/activities/35253147

Easy 8km loop

Tue, Jan 01, 2013

Tue, 01 Jan 2013 07:00:00

http://app.strava.com/activities/35080751

2km warm up
4km tempo @ 4:10 pace
2km warm down

Mon, Dec 31, 2012

Mon, 31 Dec 2012 07:00:00

http://app.strava.com/activities/34861115

Gamon Street Loop - felt like rubbish after very late poker night.

Sat, Dec 29, 2012

Sat, 29 Dec 2012 07:00:00

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.