Racer

As bad as Tuesday was good.  Went out too hard resulting in a minor implosion.  Managed to hold on for 6th getting passed in the last 100m.

Splits:

KM	Split	Min/Mile
1	03:42.6	05:58.1
2	03:47.2	06:05.6
3	03:55.1	06:18.3
4	03:59.5	06:25.3
5	03:49.9	06:09.8
Total	19:14.3	06:11.5

Plenty of room for improvement :-)

8km loop - 7:48 pace

Run to work - 7:45 pace

Grass Session - windy

2 x 4:00
2 x 3:00
2 x 2:00

All with 50% recovery eg 2:00 for 4:00 rep

Leg	Distance (km)	Time	Pace	Rest
1	1.087	04:00.6	05:56.1	01:59.9
2	1.075	03:59.8	05:58.9	02:00.2
3	0.799	02:59.9	06:02.3	01:30.1
4	0.814	02:59.9	05:55.7	01:29.9
5	0.538	01:59.8	05:58.3	01:00.3
6	0.546	01:59.7	05:52.7	FINISH
Total	4.859	17:59.8	05:57.6	08:00.4

 

Mona Fartlek - 20 mins half on half off

Ons - 6:02 pace / offs 6:42 pace.  

Total 3.11 miles in 20 minutes.  Garmin was all over the show, finished about 50 meters short of the start.

Run to work plus tan - 7:30 pace.  Ran to feel instead of watching the pace.

Very windy.  

Good wake up call - I am not in 39:00 10k shape.

Lap	Split	Pace
1	04:07.3	06:37.9
2	03:56.4	06:20.4
3	04:00.8	06:27.4
4	03:58.0	06:23.0
5	04:02.6	06:30.4
6	04:09.3	06:41.1
7	04:03.9	06:32.5
8	04:13.2	06:47.5
9	04:03.1	06:31.2
10	04:01.8	06:29.1
11	00:29.1	05:46.4
Total	41:05.5	06:36.7

Run home - hot but pace felt good at 7:35

Botanical Fartlek.  Tough session in the heat.

Run to work

First dabble at cruise intervals

1.92	09:58.8	08:21.8
2.12	08:16.9	06:17.1
2.04	10:02.2	07:55.0
1.64	06:26.4	06:19.1
5.41	26:55.9	08:00.6
13.13	01:40.1	07:33.4

Warm and humid, but still felt way tougher than it should have.

8.2km loop easy

Run home

Pyralek session with half (stationary) recovery

Ave pace 5:40/mile

Warm again. 

MMM Pre-Breakfast Run in MilerMan outfit - man that thing is hot!

6 x 3 minutes with 1 minute recovery 

Split	Distance	Rest	Pace
03:00.4	0.49	00:59.9	06:08.3
02:59.5	0.5	01:01.2	05:59.1
02:59.2	0.51	01:00.0	05:51.4
02:59.5	0.51	01:01.1	05:52.0
03:00.8	0.51	00:58.7	05:54.5
03:00.1	0.52	FINISH	05:46.4
17:59.6	3.04		05:55.1

Felt like rubbish after a few beers yesterday, deliberately went out conservatively.

Run to work + 1.5 tans @ 7:45 pace

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.

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

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