Getting back to normal - week ending 8th Sept 2007
Not a bad week of training capping off with a 3rd place in 14k x-c race at Centennial park. Finally shaken the chest infection that has bothered me for about 4 weeks and hopefully can get another week and a half of solid training in before the half in 2 weeks.
Monday - ran home from work via the Harbour Bridge for 13k in 56 mins (4.17 pace)
Tuesday - 2k w/u then 6 x 3 mins off a 1 min float for 6k in 23 mins. 4k jog home. Total 12k.
Wednesday - Ran home from work 17k via Gladesville Bridge in 72 mins (4.14 pace).
Thursday - easy 10k down to Glebe rowers and back in 45 mins.
Friday - long weekend due to APEC. Ran in the afternoon around the Bay. 4.5k long w/u down to CR5 marker. Ran the CR5k course out and back in just under 40 mins doing 3 x 10 mins with a 5 min jog recovery between reps. Ran well with the reps at 10k pace. Long c/d jog home for 18k all up.
Saturday - rest
Sunday - 14k x-country race at Centennial Park. Tough course with the rain and mud and lots of water on the ground. Ran with Tim Lindop and another guy for about 5-6k until they pulled away from me - ended up with 3rd place. This was a really fun race - just like a x-c should be - a few hills, a run thru a small forest, wet and muddy. Not a fast time but the conditions made the course quite difficult. Ran a 4k w/u and 6k jog home for 24k all up.
Total 94k for the week.
Monday - ran home from work via the Harbour Bridge for 13k in 56 mins (4.17 pace)
Tuesday - 2k w/u then 6 x 3 mins off a 1 min float for 6k in 23 mins. 4k jog home. Total 12k.
Wednesday - Ran home from work 17k via Gladesville Bridge in 72 mins (4.14 pace).
Thursday - easy 10k down to Glebe rowers and back in 45 mins.
Friday - long weekend due to APEC. Ran in the afternoon around the Bay. 4.5k long w/u down to CR5 marker. Ran the CR5k course out and back in just under 40 mins doing 3 x 10 mins with a 5 min jog recovery between reps. Ran well with the reps at 10k pace. Long c/d jog home for 18k all up.
Saturday - rest
Sunday - 14k x-country race at Centennial Park. Tough course with the rain and mud and lots of water on the ground. Ran with Tim Lindop and another guy for about 5-6k until they pulled away from me - ended up with 3rd place. This was a really fun race - just like a x-c should be - a few hills, a run thru a small forest, wet and muddy. Not a fast time but the conditions made the course quite difficult. Ran a 4k w/u and 6k jog home for 24k all up.
Total 94k for the week.
Photo at top of Tim and I sharing the lead at Centennial Park.
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