School holidays are over and the track at Nudgee is back open.
I did the same session as 'Wonder Vet' Andy Green in Manchester UK.
Conditions for me were cool ! real cool for Queensland!
I ran in gloves, beaney and a hoody.
In the past I used to always run sessions giving myself plenty of recovery - traditionally my 400 reps would have 75 secs recovery. However I now believe that short recovery is the much smarter option and even the 45 secs I gave myself seemed plenty though obviously it affects performance.
I chose to do the session on Wednesday in the hope of finding an empty track but it seems even through the winter there are a few groups of kids doing sprint work and even a middle distance group doing a sesh.
Its funny the 2nd and 3rd reps were 75 but the effort felt like sub 70 - must be getting old or the short recovery impact.
M52 Andy Green (2015 ROAD 5KM 15;30, 10KM 31;33, HM 71;10)
had run this session in 70.6 sec average ,the day before , which was somewhat sobering as I worked real hard to get to 74 and some 73's. Mind you, Andy is just getting back from injury and had been in sub 8;50 and sub 15 form which is clearly way above my level. I was happy to squeeze my 16 average under 74 secs and get around with little sciatic issue affecting me.
https://connect.garmin.com/activity/833844936
https://connect.garmin.com/activity/833844936
The weather has turned unbelievably cold in Brissy this week. The media are referring to it as an Antarctic Vortex !
It affects my performance so decided to swap my morning run for a lunchtime run twice this week. Lunchtime in Brissy very rarely fails to get above 20 C at lunchtime but we've been close to highs around just 15 C and with wind chill less than 10 O C !
Needless to say the gloves, long sleeves and hoodies are being maxed. Lunchtime training has also enabled me to stay up and watch the critical mountain stages of the TDF.
Froome seems unbeatable but I love how the other GC guys have at least tried to attack.
Porte and Thomas have been fantastic in the work they have done put in.
Natalie gets up at 5;50 am so I'm not getting much of a 'lie in' as I'm getting to bed at 2.00am!
I will be running the Jetty to Jetty 'Half' at Redcliffe on Sunday.
Prize money has attracted some top class runners this year, Jackson Elliot will be travelling up from the GC and I can expect to be chicked again by Cassie Fien.
Courtney Atkinson will be lining up for the 10KM.
The course is not conducive to fast times and my intention is to tempo run it rather than a flat out effort.
|
Split
 |
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
Avg Moving Pace
|
Best Pace
|
Avg HR
|
Max HR
|
Calories
|
|
Summary
|
30:47.0
|
30:40.0
|
8.23
|
26
|
32
|
3:45
|
3:44
|
2:11
|
156
|
174
|
502
|
|
1
|
1:13.8
|
1:12
|
0.42
|
--
|
--
|
2:57
|
2:53
|
2:41
|
143
|
160
|
17
|
|
2
|
:45.2
|
:46
|
0.10
|
--
|
--
|
7:49
|
7:57
|
3:01
|
136
|
160
|
11
|
|
3
|
1:15.9
|
1:16
|
0.42
|
--
|
4
|
3:01
|
3:01
|
2:52
|
148
|
160
|
19
|
|
4
|
:44.1
|
:44
|
0.10
|
4
|
--
|
7:37
|
7:36
|
3:02
|
138
|
162
|
11
|
|
5
|
1:15.7
|
1:15
|
0.42
|
--
|
--
|
3:02
|
3:01
|
2:47
|
150
|
164
|
20
|
|
6
|
:43.2
|
:44
|
0.09
|
--
|
--
|
7:35
|
7:44
|
3:00
|
142
|
165
|
10
|
|
7
|
1:15.0
|
1:14
|
0.42
|
--
|
--
|
2:58
|
2:56
|
2:48
|
153
|
165
|
20
|
|
8
|
:45.6
|
:46
|
0.10
|
--
|
--
|
7:46
|
7:50
|
3:00
|
143
|
165
|
11
|
|
9
|
1:14.9
|
1:15
|
0.42
|
--
|
6
|
2:58
|
2:58
|
2:45
|
156
|
166
|
20
|
|
10
|
:40.3
|
:41
|
0.09
|
7
|
--
|
7:18
|
7:25
|
2:59
|
149
|
166
|
11
|
|
11
|
1:14.1
|
1:14
|
0.42
|
--
|
2
|
2:57
|
2:56
|
2:42
|
160
|
169
|
20
|
|
12
|
:39.7
|
:39
|
0.10
|
--
|
--
|
6:49
|
6:41
|
3:00
|
152
|
169
|
11
|
|
13
|
1:12.2
|
1:13
|
0.42
|
--
|
--
|
2:52
|
2:54
|
2:39
|
164
|
172
|
21
|
|
14
|
:44.1
|
:43
|
0.10
|
--
|
--
|
7:11
|
7:00
|
2:55
|
153
|
172
|
12
|
|
15
|
1:14.6
|
1:15
|
0.42
|
--
|
--
|
2:55
|
2:56
|
2:44
|
161
|
171
|
21
|
|
16
|
:44.1
|
:45
|
0.09
|
--
|
--
|
7:51
|
8:01
|
3:05
|
151
|
171
|
11
|
|
17
|
1:14.0
|
1:13
|
0.41
|
--
|
--
|
2:59
|
2:56
|
2:40
|
160
|
172
|
21
|
|
18
|
:44.2
|
:45
|
0.10
|
--
|
--
|
7:08
|
7:16
|
3:04
|
154
|
172
|
12
|
|
19
|
1:14.0
|
1:14
|
0.42
|
--
|
4
|
2:57
|
2:57
|
2:43
|
162
|
171
|
21
|
|
20
|
:43.8
|
:44
|
0.10
|
4
|
--
|
7:13
|
7:15
|
3:05
|
155
|
171
|
12
|
|
21
|
1:13.3
|
1:12
|
0.43
|
--
|
--
|
2:52
|
2:49
|
2:39
|
163
|
172
|
21
|
|
22
|
:45.2
|
:46
|
0.10
|
--
|
--
|
7:12
|
7:19
|
2:58
|
155
|
172
|
12
|
|
23
|
1:13.7
|
1:13
|
0.43
|
--
|
5
|
2:53
|
2:51
|
2:39
|
164
|
173
|
21
|
|
24
|
:45.9
|
:47
|
0.11
|
6
|
--
|
7:16
|
7:26
|
2:59
|
156
|
173
|
13
|
|
25
|
1:14.2
|
1:13
|
0.43
|
--
|
6
|
2:54
|
2:52
|
2:40
|
163
|
172
|
21
|
|
26
|
:44.5
|
:45
|
0.11
|
4
|
--
|
6:53
|
6:58
|
3:01
|
157
|
172
|
13
|
|
27
|
1:12.6
|
1:13
|
0.42
|
--
|
--
|
2:55
|
2:56
|
2:43
|
164
|
173
|
21
|
|
28
|
:47.7
|
:47
|
0.11
|
--
|
--
|
7:21
|
7:15
|
3:05
|
157
|
173
|
13
|
|
29
|
1:14.6
|
1:15
|
0.42
|
--
|
--
|
2:56
|
2:57
|
2:38
|
164
|
173
|
22
|
|
30
|
:44.6
|
:45
|
0.10
|
--
|
--
|
7:22
|
7:27
|
3:06
|
159
|
173
|
12
|
|
31
|
1:12.5
|
1:06
|
0.42
|
--
|
6
|
2:53
|
2:38
|
2:39
|
164
|
174
|
21
|
|
29
|
1:14.6
|
1:15
|
0.42
|
--
|
--
|
2:56
|
2:57
|
2:38
|
164
|
173
|
22
|
|
30
|
:44.6
|
:45
|
0.10
|
--
|
--
|
7:22
|
7:27
|
3:06
|
159
|
173
|
12
|
|
31
|
1:12.5
|
1:06
|
0.42
|
--
|
6
|
2:53
|
2:38
|
2:39
|
164
|
174
|
21
|
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