Training Log Archive: LOST_Richard

Kings Park DNA curcuit. Too wet and windy to ride this morning and still windy in the afternoon so went for this run.

Shenton Lake intervals

1.57km 9.31min 6.04min/km
0.31km 1:20min 4.22
0.31km 1:53min 6.07
0.30km 1:17min 4.21
0.32km 2:08min 6.44
0.31km 1:18min 4.15
0.32km 2:03min 6.30
0.30km 1:16min 4.18
0.21km 2:31min 12:04
0.68km 3:05min 4.35

Marginally quicker than last week, will need to make this a regular effort.

Kings Park run with Cath, steedy pace most of the way. GPS has one spot at better than 4.00min/km along Fraser Ave - not sure that is true?

C • A glitch unfortunately 1

Run at Wangi Wangi (from Nicole's mum's house), out to the point and around all the trails in the reserve. Very tranquil and lots of birds plus nice varied up and down trails to run on.

(then the flights back via Newcastle and Sydney - long and boring)

Crusing around watching people run the in City 2 Surf. Spotted Erin, Gary, Michael, Rod, Brian and few work people on the half in Kings Park then headed down to Matilda Bay and watched the Marathon runners, saw Craig, Phil, Brian and Steve Mundell plus some very fast guys at the front. The leaders were just under 20km/hr at nedlands on the flat so pretty much 3m/km or just over! A pack of 5 that did not break up until the hill up Malcolm St and into the park. Waited for them to come back out of the PArk and then had to hammer down to City beach and did not catch the leader until West Coast Hwy. By that stage the top 5 were spaced out with the leader having a 100-200m lead and the gap from 5th to 10th was at least 2 km. Winner was around 2hr 23min. Saw Craig at the turn off at Perry Lakes and he was looking good and gaining places - not sure but seemed like he was heading for around 20th and about 3hrs - dam good effort with all the hills.