Running long 2:33:35 27.38 km (5:37 / km) +721m4:57 / km ahr:152 max:194 weight:81.9kg
Long run with Rob & I setting off from Aranda for COckies long run. We cut it a bit fine and ended up pumping last 4k or so. Reached COkies who kindly had waited, bolted down some gel and water and then off over Hacket Hill, round back of Ainslie thought Campbell Pk, up Ainslie, straight to Majura and up again. I pushed back down hill off Majura for more 6FT specific training.
Fast 4k to meet group really cooked me so I was out back door on Ainslie. Fortunately most others destroyed themselves up Ainslie so I had company on Majura. Good training. Sfoglia afters with good shake and coffee but foccacia with butter was so dry it had tumbleweeds blowing across it.
Note HRM went a bit skewiff around Hackett Hill with high readings (nowhere near Chinese Embassy but approaching Dept of Defence at Campbell Park). Have now washed it which apparently you are meant to do after every run. It just had its first wash.
Running hills 48:49 8.15 km (5:59 / km) +291m5:05 / km ahr:143 max:172 shoes: Asics DS Trainer Orange
Andys famous 5 hills with Rob & Andy, doing them as proper hill ints i.e. not pushing the downs. Went too hard on first hill and was in struggle town for rest of them as a result. In some ways recovered a bit for last 2 hills. Shoes were good.
Running warm up/down 6:56 1.04 km (6:39 / km) +3m6:33 / km ahr:127 max:146 weight:81.2kg shoes: Nike Air Zoom Elite 4
bit later to XC than would've liked but squeezed a warm up in with GrantM.
Running race 18:40 4.9 km (3:49 / km) +63m3:35 / km ahr:170 max:178 shoes: Asics Racing Flats
North Curtin XC. Could feel the weekends training at the start but went out hard. Basically a hill from around 750m to the turn around which felt pretty hard but it was only 5k so just went for it. Pushed back down the hill despite feeling like I was at max. Got passed by a few (Liz, pony tail nerd) but they didnt get too far ahead and MissJ was still in sight. Hit the bike track again (750m to go?) and thought sub 19 was within striking distance. Sure enough it was - in fact smashed it. Garmin said course was a bit short but then again it had a fairly decent hill, some rough ground and I did a fair amount of training on weekend. First time below 19mins for 5k since March 1999 when I was running low 17s for 5k XCs - I retired from serious elite training after Easter 99 (although I didnt know it at the time!). Been thinking I could go sub 19 for a few summers now so pleased to have got it.
Usual work trip. felt pretty good all things considered (3hr run, limited sleep). Started listening on ipod to the song 'Babe I'm on Fire' by Nick Cave as I left work in Wodes. Song finished at Scrivener Dam. Long song!