Headed out to Maylands along the traditional tempo course. Took off alittle quick and then settled in aslower rythym as I didn't think I was going to make it back in one piece. Happily I was able to hold a decent pace and then in the last few k's pick it up. Finished with 8k @ 3.45min/k pace. Given that I was not entirely smashed a the end, I reckon this equates to a 37.15-37.30 10k pace, which is quicker than my PB of 37.40.
A real good confident booster and shows I am heading in the right direction. I think if I had another 3-4 weeks of training I would of given the CTS 12k a run. Never mind, I haver smaller fish to fry (Fremantle 5k).
Wednesday, August 26, 2009
Sunday, August 23, 2009
Long run
Met up with the Biscuitman at Pechey Rd for some more hills. We ran down in to the valley then up Anaconda, across the creek, up the City Views and and down the valley again. Next up was the Devils Highway followed by the nasty steep TES (Thorne Extra Special). By this time tiredness was setting in but we were heading for home. Ran down the City Views Hill, up Heart Attack Hill, back up Costa and then back on the bitumen for the last 1k uphill to the carpark.
Despite a few showers the day was great for running and as always its just plain enjoyable to be in the hills. Despite doing hill repeats the day before and having rather sore gluts I ran ok today. Was great to have some company today. BM was strong on the hills despite not doing to much hill work recently.
Net week retutning to the hills but may run a little more to the east on some slightly less steep hills. All up 23.5km @ 5.29min/k
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