Training Log Archive: ShotRatIn the 7 days ending Nov 15, 2014:
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Saturday Nov 15, 2014 #
Event: Noranda (Perth Metro Series)
8 AM
Running race 19:58 [5] 5.0 km (4:00 / km)
ahr:174 max:188 shoes: Brooks Ravenna 5
5kmTT
Mixed feelings about this one as my goal has been to crack 20 minutes for 5km. My watch says that I did but I think my official parkrun time was 20:03 so I'm kind of stuck in no man's land a bit. Oh well - will have to go a bit faster to make sure the official time is <20 minutes.
Started out behind the fast bunch and only had to pass a few people to slot into a rhythm. Thought the pace was a bit slow at the start but I looked at my watch after about 700m and we were doing 3:45's. Oops, no way I was going to maintain that so I steadied it to a fairly consistent 4:00's and hoped I could hold it.
I was really surprised at how steady my pace was - from about 1km onwards my average pace stayed right on 4:00's. I reeled in a few people and was pleased that nobody came past me. Kicked a bit for the last stretch over the Kent St weir and heard my 5km beeps going off just before the finish. Then I heard the finish timer say 20:03 - bugger!
Actually really happy to know that I'm in the ball park for cracking 20 minutes - hoping that I can keep the momentum up to set a decent time at Pt Walter in Feb 2015.
Mixed feelings about this one as my goal has been to crack 20 minutes for 5km. My watch says that I did but I think my official parkrun time was 20:03 so I'm kind of stuck in no man's land a bit. Oh well - will have to go a bit faster to make sure the official time is <20 minutes.
Started out behind the fast bunch and only had to pass a few people to slot into a rhythm. Thought the pace was a bit slow at the start but I looked at my watch after about 700m and we were doing 3:45's. Oops, no way I was going to maintain that so I steadied it to a fairly consistent 4:00's and hoped I could hold it.
I was really surprised at how steady my pace was - from about 1km onwards my average pace stayed right on 4:00's. I reeled in a few people and was pleased that nobody came past me. Kicked a bit for the last stretch over the Kent St weir and heard my 5km beeps going off just before the finish. Then I heard the finish timer say 20:03 - bugger!
Actually really happy to know that I'm in the ball park for cracking 20 minutes - hoping that I can keep the momentum up to set a decent time at Pt Walter in Feb 2015.
C • Nice 8
Tuesday Nov 11, 2014 #
6 AM
Running 45:45 9.59 km (4:46 / km) +36m 4:41 / km
ahr:157 max:181 shoes: Brooks Ravenna 5
2/1 Fartlek session - getting a fair bit harder with an extra rep and shorter recovery (mainly because I misread the program and did the session scheduled for 2 weeks time).
3:52, 3:57, 3:58, 3:54, 3:57, 3:55, 3:57, 3:58, 3:52, 3:55
3:52, 3:57, 3:58, 3:54, 3:57, 3:55, 3:57, 3:58, 3:52, 3:55
Sunday Nov 9, 2014 #
6 AM
Running 1:00:10 [3] 10.54 km (5:42 / km) +24m 5:39 / km
shoes: Brooks Ravenna 5
Long run with a negative split.