Training Log Archive: ShotRatIn the 31 days ending Dec 31, 2014:
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Monday Dec 29, 2014 #
Running long 56:02 [2] 10.36 km (5:25 / km) +40m 5:18 / km
shoes: Brooks Ravenna 5
Someone said hi as they rode passed heading south along the banana Fwy. I waved but didn't catch who it actually was.
Wednesday Dec 24, 2014 #
Running intervals 50:20 10.39 km (4:51 / km) +40m 4:45 / km
shoes: Brooks Ravenna 5
All reps were 3:57 - 3:59. The breeze was a bit more favourable this time with only the first and last reps being into it.
Monday Dec 22, 2014 #
Running long 1:23:22 [2] 14.48 km (5:45 / km) +32m 5:42 / km
shoes: Brooks Ravenna 5
Saturday Dec 20, 2014 #
Running race 19:57 [5] 5.0 km (3:59 / km) +1m 3:59 / km
shoes: Brooks Ravenna 5
I didn't really feel like this was going to be a good day for a hard run, but I thought I may as well give it a red hot go. Started off nice and quick, figuring that I was more likely to maintain a pace than lift it. The pace was starting to slow a bit but no more than about a second or two per km. At 3km I was equal with my 3km PB of 11:57 and 4km was 16:05 - so the 4th km was a struggle.
I kicked as much as I could with about 300m left and could see the time ticking away. Just managed to crash over the line with 1 second to spare.
(Apparently Parkrun results have a timing error - I haven't looked yet - but this time I'm sticking with a sub 20min run)
Tuesday Dec 16, 2014 #
Running 51:52 10.33 km (5:01 / km) +41m 4:55 / km
shoes: Brooks Ravenna 5
Goal time was 96 seconds; 97, 95, 96, 95, 94, 94, 96, 94, 94, 91
Sunday Dec 14, 2014 #
Running long 1:15:28 [2] 13.18 km (5:44 / km) +26m 5:40 / km
shoes: Brooks Ravenna 5
Heaps of midgies around Bibra Lake made for lots of degustation courses.
Saturday Dec 13, 2014 #
Running 51:11 10.37 km (4:56 / km) +40m 4:50 / km
shoes: Brooks Ravenna 5
Set a big 3km PB with the first effort of 11:57 (I think it was 12.25 or thereabouts). Felt pretty strong throughout, started out fast and held it under 4:00's the whole way. I knew the second effort was going to be harder due to running straight into a howling SW'ly for the first 1200m. It ended up being 12:50 - but the first km was about 4:35 so I managed to peg it back somewhat.
Happy with the first effort, not too concerned with the second as I felt like I was running hard the whole time but was getting smashed by the wind.
Tuesday Dec 9, 2014 #
Running intervals 48:46 10.03 km (4:52 / km) +38m 4:46 / km
shoes: Brooks Ravenna 5
Nice and smooth, felt pretty good throughout.
2:22, 2:24, 2:24, 2:23, 2:24, 2:24, 2:22, 2:23
Saturday Dec 6, 2014 #
Running 50:00 [3] 9.0 km (5:33 / km)
shoes: Brooks Ravenna 5
Didn't overdo the pace - wanted to run for close to 50 minutes more than anything else.
Tuesday Dec 2, 2014 #
Running 46:41 9.54 km (4:54 / km) +37m 4:48 / km
shoes: Brooks Ravenna 5