Wednesday, 23 July 2014

Corporate Cup

I have never run flat out at Corporate Cup either due to the handicapping system or because I was often mixing it in as part of an an MLR. Today I decided to stuff the handicap and see how bad my fitness really is. Not as bad as I thought actually, running a PB by 9 seconds - 24:37 (4:08 avg) which is still slow but a reasonable time on a hard course.

Splits went:

3:54, 3:46, 4:35, 4:00, 4:29, 3:52(944m - 4:05 pace)

Died in the arse after 4k which reflects my fitness. K 5 is mostly uphill but I should be able to run it faster than that.

8.5k with warm-up and cool-down.

Tuesday, 22 July 2014

l'alpe d'huez

Rode l'alpe d'huez for the first time with Team Warrior at a special Scenic Cycle event. Much better scenery than Thredbo (go figure) and all climbing, so a solid workout. Poor LJ was there managing her stress fracture. Great turnout with 30 guys and gals.

Monday, 21 July 2014

Monday HuRTS

Too fast with Dave Clarke setting the pace and MC, Andy Cross, JW and a few others sticking with him. We were running 4:15-4:20 pace after 5k which is too hard for someone as unfit as I am. Mind you plenty of others were commenting. Many of the front group pealed off at CQ. I stopped at just past the Opera House after 12k averaging 4:25 pace.

13k all up.

Friday, 18 July 2014

Friday Splitters

Big turnout on a cold day; Ness, Fax, PJ, Joe, A-MB and Damo rolling around the traditional Balls Head run. Felt pretty good but the pace was slow. Knew it was cold when I was having a really long hot shower afterwards.

12.5k in 65 mins.

Thursday, 17 July 2014

Strength

Met Macca, Erika, Jono and his wife Shar for a strength session at Manly Surf Club. Did Session 5 which included a 6 exercise rotation for 30 minutes. Pretty tough and I will feel it tomorrow.

Warrior Wednesday

Had a brilliant long weekend with my eldest son who turned 13 on Saturday. He loves to ski (well snowboard) like I do. Get on the first lift, ski all day and don't stop until the last lift. Best snow for years and great weather. Interestingly I turned my Garmin on for 3 hours at one stage and in that time we covered over 30k and 2400m in vertical. In 3 days we covered plenty of territory.



Came back to Warrior on Wednesday feeling good so I tried to push it a bit. On the long stair set (3 sets of 3) I managed to run down Jesse, Frankie and ended up just behind Glen who was leading. Pretty happy with that.

Friday, 11 July 2014

HuRTS Friday

I can't remember last time I ran with HuRTs on a Friday but it was a fun group of Elle, MC, Erika, Enda, Jerry, John B and eventually Jeet. Had a good chat about Gold Coast races and the goings-on post races. Sounds like a top weekend.

Pace felt fast today and my legs were sore after just 5k.

Held on until CQ for 11.5k in 50 odd minutes and 12k all up.