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PB'S Six foot track - 4:09 March 08 3000m 9:50 - October 09 5000m 17:25 10k 36:03 - may 2009 1/2 marathon 79:56 marathon 2:54:56

Tuesday, October 31, 2006

speed work

Ran to work via charles kay. Did 2x4min hard & 4x3min hard with a 2min recovery. Felt great. Distance was 10.5k in a total of 49:33. (4:43) A couple of hours later I ran home. 6.7k in 30:46. (4:35) The second run was at a moderate pace.

I also rode to from work later

Thats my exercise day.........17.2km in total

Sunday, October 29, 2006

8km pb!

Did StMarys 8k race. Took Tara Wood, Matt Robbie & Michael Mirtile. We all had a great race. Michael did sub 4min ks. Tara came second in the female. Matt won the event & broke the course record by 3 seconds & I won my age group. Great effort by all of us!
I'm not sure where I came overall.
Splits were
1km - 3:15
2km - 3:35
3km - 3:32
4km - 3:33
5km - 3:46
6km - 3:53
7&8km - 6:26
I ran it in 28:03 (3:30 pace)
Was really happy with it.
I did a 1k warmup & after the race I did a 6.5k run.

Later when I got back to the central coast I went for a 12.5k run then later did a cycle class.
So I ran a total of 28km. Legs feel really, really good!

Saturday, October 28, 2006

Brooks Hill

Yesterday I ran to work via charles kay...10.5k in 53:30. I ran home after work but was in a hurry so only ran 6.7k. More direct. I ran that in 32:49....I also did a cycle class last night.

Ummm ok now today. Was up at 5am for the Brooks hill time trial. I jogged to terrigal as a warmup. I was pretty happy with the race. I ran it in 38:25. The last time I ran that was in June. I did it then in 38:16. I was slower but am still getting back into it after the Melbourne marathon. I felt I could've went quicker but backed off just a touch around 8k. I have a race in StMarys tomorrow. It's an 8k.
After the run I rode to work. On my way home I got a bloody flat tire!

Thursday, October 26, 2006

run to work

I ran to work via senic hwy & charles kay. 10.5k there in 57:51 (5:30) So it was quite slow

Did my run back around 4hrs later. That took 51:51. Alot quicker, same route just reverse.

Thats pretty much my day.
I'll run to work again tomorrow.
Also off to the foot doctor

Wednesday, October 25, 2006

run & cycle

I got up early & did the trotters 10k flat. Just took my time. It took 55min which is quite slow. I seem to have this calous on the bottom of my left foot that has been bothering me since last Thurs.

After the run I went for a 25.5km cycle to The Entrance & back. That took about an hour. Felt good in that

Later on I ran from the gym to Gosford for 6@6. I did race in 20:05. Around 3:35 pace. I was 3rd & 50 seconds quicker than last week. Legs are starting to get their speed back. Next week I'm doing sub 20min.
After doing that I ran back to the gym.

So 10k ran this morning plus 17.5k in the evening. A total of 27.5km ran plus 25.5km of cycling

Tuesday, October 24, 2006

been lazy!

It's been a while since I wrote in this. Just got lazy.
Well I went to Canberra last Friday & did a run around the lake 15.6km. Also ran with a client 6km. So 21.6km for Sat.

Sunday I went in the race for research 5km on the Newcastle foreshore. I entered as a team with Michael, Tara, Luke & Richard. Our team won!
I came 8th overall in 18:35.

Today I ran 14km in 1:09:46

Thursday, October 19, 2006

Thursday hills

Had a good run. Felt pretty good. I started at the gym to the base of Kincumber mtn, up Charles kay to terrigal then back. 16.5k in total. Took me 1:18:40. (4:46) It was quite humid. I felt better today than yesterday though.
I did a bit of a strength workout after the run.
Tomorrow I'll do an easy run in the morning then I'm off to Canberra.

Wednesday, October 18, 2006

sooooo MUGGY & HUMID!

I went for 2 workouts today. The first was at 8:15am where I did 1hr on the bike. The second was 6@6. I ran that in 20:54. (3:44) I've done that 3 times now & that was the slowest.
I found it really tough with the humidity. I came 3rd. I was doing ok until the second last lap, then on the last lap I just died!
I was still pretty happy with it since I not long finished a marathon.
I ran 4.5k before the time trial & 1k after. So ran around 11k in total
I still feel buggered!

Tuesday, October 17, 2006

easy run but heavy legs!

I went slowish out there today. Got running at 10:30am. Ran from the gym to Terrigal then up The Senic hwy, down Charles Kay, then back to the gym. It took 1:13:17. Was around 15km (4:53)
The weather was great for running. Cool with a light drizzle.
The legs were still heavy from the marathon, but thas got to be expected.
Overall I was happy with it

Monday, October 16, 2006

All new stuff

Ok guys. This is my brand new blog.
I've decided to keep the blog going. I've had alot of my client ask me to as they find it quite motivating.
I'll try to enter daily, but I won't worry about it on the days that I don't run.

Now that the Melbourne marathon is over I'm going to do some track races & shoter fun runs.
The next BIG RACE isthe 6foot track next year. Thats a 45km off road race. So anyway for now I'm gonna enjoy the shorter stuff.

No running for me today.....so until I run next (tomorrow)....good night!