Training Archive: BazorakcommaJIn the 7 days ending 2008-03-16:
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| M | T | W | H | F | S | S | |||||||
Sunday Mar 16 | ||
| Ronning 1:30:00 [3]18 km (5:00 / km) | |
| Mt Painter and Pinnacle via fig trees. Then coffee at Tilleys. Then the Runner's Shop. Then lunch. | ||
| Ronning 15:00 [3]3.5 km (4:17 / km) | |
| jog Fadden Pines | ||
Saturday Mar 15 | ||
| Ronning intervals 45:00 [4]10 km (4:30 / km) | |
| Stromlo XC 3 x 1km 308,315,310 1.5,4min rec (too short after the first interval) | ||
| Ronning 45:00 [3]9 km (5:00 / km) | |
| jog Isaac Pines | ||
Friday Mar 14 | ||
| Ronning 1:10:00 [3]15 km (4:40 / km) | |
| jog lake | ||
Thursday Mar 13 | ||
| Ronning race (ACTVAC) 1:00:00 [4]14 km (4:17 / km) | |
| Actvac Track 5km 1638 Splits: 322,320,318,322,314
Nursing a tight hip flexor and hamstring from the half, so just a play to win. Hugh gratefully dragged me through 3km in 1001 with even splits, slowed to 83 sec laps with 4 laps remaining. I took over with a 72, then cruise home without kick. Last track for the year. Maybe the most track I have ever done since 20 yo. Looking forward to next season already. | ||
Wednesday Mar 12 | ||
| Ronning 16:00 [3]4 km (4:00 / km) | |
| jog lake | ||
| Note | |
| Useless split info
Some splits from various marathons and half marathons over the years Just put it all together for reference. The Rottnest and Weston Creek splits are up there somewhere. Just looking at the splits doesn't give me much confidence for a PB in 5 weeks, so looks like a low 230s is best as I can hope for. I was in 5k/15:00 shape in early 1992, ran two 1540s a week before the 2:29, but had a shocking run with thigh tear. This time in very high 15s shape to low 16s. A better indication on Thursday night in my first 5k track since November. Haille G proved the value of being quick over 5/10k, then converting that speed up the line. That's what I've been working on this year. Maybe I should have done some lactate intervals or more km's. Still some time yet to work on a few things, but maybe I've got to look ahead to October for that elusive PB. Time will tell. April 85 Sutherland Half Mara 67.46 5k 1500 10k 3120 20k 6415 July 85 Cronulla Half Marathon 65.40 10k 3020 20k 6210 25/4/89 NSW Half Mar 67.59 5k 1450 ; 10k 3109 ; 15k 4738 ; 20k 6429 1450 ; 1619 ; 1629 ; 1651 21/5/89 Canberra Half Mar 67.30 5k 1536 ; 10k 3136 ; 15k 4743 ; 20k 64 1536 ; 1600 ; 1607 ; 1617 12/4/92 Canberra Mara 2.29.42 5k 1649 ; 10k 3334 ; 15k 5049 ; 20k 6816 1649 ; 1645 ; 1715 ; 1727 25k 8542 ; 30k 10331 35k 12204 ; 40k 14057 1715 ; 1749 ; 1833 ; 1853 | ||
| Ronning 45:00 [3]9 km (5:00 / km) | |
| jog Isaac Pines | ||
Tuesday Mar 11 | ||
| Ronning 1:02:00 [3]12.5 km (4:58 / km) | |
| jog Fadden Ridge | ||
Monday Mar 10 | ||
| Ronning 43:00 [3]9 km (4:47 / km) | |
| jog Isaac Pines | ||
| Ronning 53:00 [3]11 km (4:49 / km) | |
| jog Fadden Ridge | ||