week 8/16 - week ending 29/7/07

Monday - feeling good after a couple of easier/slower runs. Ran home from work at a good clip via Gladesville Bridge (Vat gave us a honk along the way ) for 19.05k in 81.04 (4.15 pace).
I usually run with a back pack/bumbag home from work but didn't today and I ran much better and not sore afterwards either - a clear indication that running with stuff on my back is stupid and probably injury inducing.

Tuesday - 3k w/u down to Glebe park. 8 x 2 mins with a 1 min float covering 6k in 23 mins. Felt a bit lacklustre but finished the effort off - pleasantly surprised with the distance covered considering I felt S-L-O-W. Must be getting fitter. 3 k c/d jog home.

Wednesday - 20k run in 88 mins (4.24 pace) from work to home via Gladesville Bridge. Took it a bit easier tonight - winter has definitely turned - 20 degrees today - excellent evening for a run with no wind to speak of.

Thursday - 3k w/u down to Glebe park. 3 x 1.7k reps (which is the length of the path from Annandale end to Blackwattle Bay high school.) with 90 sec recovery. Times went 6.12, 6.06, 6.06 or 18.24 for 5.1k (3.36 pace) probably could have run another rep as I then had to jog back home from the end anyway (4.5k) Total 12.5k.

Friday - easy 6.5k round the grass oval at Naremburn at Lunchtime.

Saturday - 13k steady run in 54.18 with about 6k at 3.55 pace. Ran from home down to CR3 marker and return.

Sunday - long run of 33.5k in 2h 30. Met up with Tim and ran 2 laps of the Bay before the Bay fun run this morning. Good to see so many people racing today. Ran in the opposite direction to the race until I met the leaders and realised there was an awful lot of people about to be coming my way so turned and ran back along the race route doing about 4k faster than I planned to !
Ran home from there making up a few extra k's thru Sydney Uni.

Total 116.5k for the week.