Training Log: Mounty
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 6:31:21|| 36.04|| 58.0|
| ||Gym||1|| 40:00|
| ||Total||4|| 7:11:21|| 36.04|| 58.0|
Running 5:12:00  53.0 km (5:53 / km)
Big day out for the metrogaine 6hr with Andy & Glenn. the event area was centered on Coogee Public School with a loop to the south around the Malabar headland, and north to Bondi before heading west to Centennial park and trendy café dodging back to the finish.
Pretty laid back course planning, with the decision to run South to North up the coast due to the forecast Southerly turning out to be an excellent call. By the time we got to Bondi the wind was honking.
First section of the run was a quickish 10k taking us down and around Malabar headland and the new track just opened there, followed by the coast run to Bondi and some ins and outs on silly steep pinches until we reached Bondi for a Pineapple Fanta stop at about 3hrs before the trek inland to Centennial.
Our pace had been pretty consistent with 54/59/59/59 minute 10k's, and then my legs started to hurt....which I can't really blame them for with a sudden step up to miles on bitumen. I must have been favouring the bruise on my quad from sailing yesterday too as the glutes and hips were pretty sore too. Anyway, Ive done enough of these to estimate the "speed I can get home in without blowing up" and rolled along accordingly dropping a few minutes maybe.
We cleared the course in 5:12 and had time for a sandwich before the heavens opened with torrential rain. Hehe.
Good hit out, and pleased to get thru' in one piece after a summer of sailing.
Running 19:21  5.0 km (3:52 / km)
5k tempo wharfy. Felt much better than Monday, and got around smoothly. Mini goal is to step up to 10k tempo and get around in 38ish. Bit of work to do I suspect.
Gym 40:00 
Gentle session in the gym, with a bit of bike and rowing.
Running 1:00:00 
Gentle trot up in to Red Hill while Tom was at gym. Very pleasant.
all weeks |