Long Run- 60K.
SUNDAY 1/5/05, 6am- 60K (5 hours 14 minutes, 5.14min/km), WEEKLY TOTAL 176.5K
Did 60K with Pierre Van Heerden's Comrades training group plus a few hangers on- Spud and Mr Every. The route was Hornsby- Mt White- return via the old Pacific Highway. No shortage of hills.
Cool to start with (11 C) rising to 20 C at the end. I felt pretty damned ordinary for the first 35K or so (given my hard sessions Friday and Saturday, no surprise) but on the climb back up towards Cowan found myself in second place behind Spud. In terms of running time we went through the marathon on 3.42 and the 50K in 4.24, both quicker than Canberra, although we did have drink stops (there was a support car) which were not taken into account. The last 18K were done in 90 minutes, so 5min/km, and the last three or four Ks were all comfortably under 5min/km. Got a bit serious there! Negative split by about 3 minutes.
Tried to get by on little more than water- I had a can of creamed rice at about 20K, a pie at the Pie in the Sky (41K- to the horror of some of the others) and a slice of cake about 3K from the end. Happy with how I was moving as a result.
Thanks to Pierre for organising it and to the other runners and crew for making me work hard!
WEEKLY TOTAL 176.5K
Very happy with how the week turned out- well, how the weekend turned out anyway. I'll cut back to about 80 or 90K this week with a bit more speed focus and try to nail the Striders 10K on Saturday.
Did 60K with Pierre Van Heerden's Comrades training group plus a few hangers on- Spud and Mr Every. The route was Hornsby- Mt White- return via the old Pacific Highway. No shortage of hills.
Cool to start with (11 C) rising to 20 C at the end. I felt pretty damned ordinary for the first 35K or so (given my hard sessions Friday and Saturday, no surprise) but on the climb back up towards Cowan found myself in second place behind Spud. In terms of running time we went through the marathon on 3.42 and the 50K in 4.24, both quicker than Canberra, although we did have drink stops (there was a support car) which were not taken into account. The last 18K were done in 90 minutes, so 5min/km, and the last three or four Ks were all comfortably under 5min/km. Got a bit serious there! Negative split by about 3 minutes.
Tried to get by on little more than water- I had a can of creamed rice at about 20K, a pie at the Pie in the Sky (41K- to the horror of some of the others) and a slice of cake about 3K from the end. Happy with how I was moving as a result.
Thanks to Pierre for organising it and to the other runners and crew for making me work hard!
WEEKLY TOTAL 176.5K
Very happy with how the week turned out- well, how the weekend turned out anyway. I'll cut back to about 80 or 90K this week with a bit more speed focus and try to nail the Striders 10K on Saturday.
posted by Mister G at 10:29 am
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