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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

Friday, April 30, 2010

Friday flat tyre!

Rode out to the Entrance and got a flat. Got it changed in about 5 or 6min. The ride I did was pretty easy. Legs felt great all through it

Tonight I did a cycle class not pushing myself too hard.

Leg had that tight feeling all day

Thursday, April 29, 2010

Thursday

Rode to Magnetta Shores and back in 1hr23min for just over 40km. Legs felt great for most of the ride. Was getting a pain sensation in the last 15min

Wednesday

Short on time this morning so went to the gym and did 50min on the bike

At 10:30am did body balance

Tonight I ran 6@6. Took off really slow doing 5:24 for the first lap. I just picked it up each lap. After 3 laps leg was getting sore but didn't stop me

Finished in 24:36

Tuesday, April 27, 2010

Tuesday

First up went for a 40k ride to Magnetta shores & back. Took 1hr22min. Just under 29km/hr.
Hamstring was getting quite tight after about 30km

Went to the track tonight but had to leave early at 6:45pm to go back to work

Did 5x400m at a comfortable pace. Wanted to do 37:30 10k pace which would be 1:30 400's
Did them in 1:34, 1:30, 1:30, 1:27 & 1:28

Sunday, April 25, 2010

Sunday at palmdale

Leg was tight but not too bad when I woke up. It was raining lightly. I got out at Orimbah at 6:30am and Mark, Tara, Ian, Martin & Mick were there. Then I found out they changed it to 7am run so we all waited until Adam, Marg, Baz, Ken, Angnus and about 3 or 4 others turn up. Must have been about 13 or 14 of us there. Ran slow to the hill then I plodded up that. Then I ran with Agnus to the roundabout where he ran back. I then just kept Adam, Mick, & Ian in my sights. Saw mark flying back. I got to the intersection in 55:36 and ran back in 49:50. 1hr45min26sec all up. It was quite slippery out there so had to take my time going down the hill.
Legs were feeling good in some stages then tight & sore in others.
Got home and straight into a radox bath!

State Novice 10km at Ramsgate

Before I did this race which was at 3:15pm I went down to the camping expo. That was a good warmup for my feet!
I had a goal of finishing this race without that injury pain coming on & hoping to go under 40min. Last yr I did just over 38min
I didn't wear a watch so had no idea what my time was. I was pain free untill about 4km then could feel that injury. That made me slow down quite a bit. I was thinking I was going to do about 41min so was happy when I saw I done a 39:45. Not too bad for 4mth off running and racing with a slight injury pain.
I did a 4k warmup then a 3k warmdown. So about 17km done all up

Friday

Ran an easy 10k from home to Tumbi roundabout and back. Did that in about 50min

In the arvo I did the 5:30pm cycle class

Thursday

Went for an easy 10k in about 53min

At 10am I did yoga

Wednesday

In the morning I set off on the bike and rode 30k in 1hr1min

In the arvo I did 6@6. Felt good for the first 3 laps then leg started to get sore. Finished in 23:57

Tuesday, April 20, 2010

Tuesday

Legs were still sore from the sat run!
Went to the gym and did the 6:15am cycle class

In the arvo I went to Adcock and took my bike. Rode 17k in 30min just cruising around. Then did speed session. 2k in 7:25, 1k in 3:37, 500m in 1:37 then 1k in 3:31

Could feel my leg in the 2k but was good in the rest

Very happy with it tonight

Sunday long run

Very sore quads when I took off. Got going at 5am as I had to drive my kids back to Canberra. Ran to LongJetty & back in 1hr59min

Saturday, April 17, 2010

Sat...trotters Captain cook lookout 16km hilly

Had around 10 beers last night so just to be able to wake up was an achievment in itself!
Just ran easy pace and it looked liked everyone else was too. Was feeling great until 30min then glutes got tight. This is the first time I've run this course & liked it. Road, stairs, trails, beach and hills!
Took 1hr25min on the dot

In the arvo I went to the xc and my 11yr old did the 1.5k in 8.25ish. It was her first ever run/race. I did it with her as a warmup then did the 5.4k. Came 14th in 20:42. Wasn't too fare behind Ian. Felt good for the first lap then had tighness in the second

Friday

Cycle class in the morning

Thursday

Gym in the morning & did 90min on the bike

Wednesday

Went to the show today with the girls. Before that I did a 40km ride from Terrigal to Magnetta shores and back. Was wondering why I was going so slow. My tyes were down on the pressure

Tuesday

Just a cycle class in the morning

Sunday

Long run around Lake Burley Griffin. 22.5k in 1hr48min. Tight in the leg after 5k

Sat

Just an easy 10k on lake burley griffin. Again felt quite good

Friday

Drove to Canberra to Pick my girls up. Stopped off at Mittagong for a 10k. Felt good in this. Best I've felt in a long time

Thursday, April 08, 2010

Thursday

Did a run at the haven doing 20laps of the ring road. 11k in 49:57.

Leg was good for most of the day but did get sore at the end. I did a cycle class at 5:30pm and it felt much better after that

Wednesday

Just did a t'mill easy 10k in 49min. Leg was okish

Tuesday

Left Stawell and headed home today. Charlie & I got out at 6:30am for a 12k run. ran the first 6k in 31min and the second 6k in 27min. Had to slow around 9k as my leg started to get a bit sore

Sunday, April 04, 2010

Halls Gap to Stawell....26k

Left around 8:45am and took 2hrs8min38sec to run in there. 26km in total. Left leg was tightish but ok.
Happy with the run

Saturday, April 03, 2010

Sat

Got up about 7:30am. Went for 57min run in quite cold conditions. The rest of the day was spent in Stawell watching the races. Injury was quite tight after the run but came good as the day went on. Not right to run fast or race yet though but it is improving at a rate that I'm happy with.
Loving it here!

Friday and we made it!

We got up about 5:30am and made our war to Tiger checkin. We were the first in line at 6:20am. 25min before it opens! Was only a few min later and the line was getting quite long. Looks like others had the same idea!
I was the first to checkin.
Got to Melbourne then in the hire car and made out way to Stawell. Got there and Jono, Charlie, Josh & myself set out for a run. They ran 15min the turned around. I went 30min then turned around and ran back in 27min. So 57min for me all up.
We then made our way to Halls gap where we are staying. We went back in at 7pm to watch the auctions

Thursday, April 01, 2010

Thursday....just want to get to Stawell

Up about 5:30am. Got picked up at 6:20am then to the train station. Get to the Airport & start lining up at 8:45am. Still had 1hr before the checkin closed. At 9:10am this woman comes up to us & say's our flights been cancelled! Next flight tomorrow morning. We end up booking in at the formula 1 for the night.
After getting a bite to eat we made our way to Bondi jtn on the train and Jono, Charlie, Josh & myself run from there to Centenial pk where we did 2 laps then ran back. 49min for that. Josh & I then went for another 11min to make it the hr. So I reckon we got 12k or a bit more done.
I could feel the injury but no pain. Really happy with the run

Wednesday

Up and to the gym for a 10k run on the t'mill in 44:23. I then did a cycle class then weights

Later I went back & did another cycle class