2 runs today. First was an easy 10.5k done around Terrigal & Wamberal. I started off pretty slow. First km was done in 5:55 & picked the pace up as I went along. The last 5k werew all around 4:35ish. Anyway I managed to averaged just under 5min k pace for the run.
Later did some cross country speed work down at East Gosford. Now this wasn't easy......not by a long shot! I got there about 5:20 so I went for a run around East Gosford to Erina loop. I think it's a little under 7k. Mabye 6.7km. I did that in 31min. Then for the speed session we did this x-country course that was 1.25km. Did 4 repeats of these. I was soooooo stuffed at the end but it was a great session.
Times for the repeats were 4:15, 4:13, 4:16 & 4:17
Finished with a 500m warmdown
About Me
- bear
- 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
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