Training Log Archive: robw

Long run starting very early from home. Over painter, aranda hill and black mtn then a little surge to meet jase on time at 7 at the gde overpass. We then headed towards the cockies long run picking up the two grants on the way. Joined the cockies long run over majura and ainslie and then continued on to the cafe at dickson with jase setting a cracking pace, 4.20min/ k down the bike path.
Pretty stuffed by the end and never felt great on this run, need a few v easy days now. Good to get this done esp given it was a pretty warm morning.

Park run 5k, 16.41
New park run pb, good battle with brad hetharia and grant for the first few km. grant dropped off after about 2.5k although I could hear him not far behind.
I noticed brad, who had set a fast early pace, starting to tire on the tough 4th km and pushed hard with about a km to go and he gradually dropped off.
20sec quicker than my last run, not sure it'll be enough to get grant on the age adjusted ranking though.

Dropped max at pre school and Kerryne had offered to take Mira to the shops so took the chance to jog home the long way with alma in the chariot.
Great morning to be out running and felt quite good.

Early morning intervals, did a longish warm up of nearly 20 min to wake up and then 4 x 2' 4 x 1' 4 x 30" all with a min recovery. Going better than last night but was a lot flatter.
Wore the kinavaras again, nice running intervals in such light shoes but the flat sole might take some getting used to. Got some salomon sense shoes from wiggle today, can't wait to try them out.

C • beware the kinvara 4

SS at mt ainslie.

Nice course on one of the best local areas in my opinion. Pretty scrappy run and felt like was plodding up the hills but kept going at the same pace all the way and no big mistakes.

5 min warm up and then 25 min orienteering tempo.

Short evening jog doing a few jobs on the way. Calves pretty sore after running in new kinavaras for the first time yesterday.