Drove over to Edgecliff and run a 2.5k warm up till i hit O'Sullivan Road that is the 5k mark in the City to Surf on New South Head Road. The goal then was to run the middle 5ks up the hills to Dover Heights at a solid pace. Felt ordinary even in the first kay before going up 'Heartbreak Hill' but just tried to dig in and get over the top despite the watch showing well over 4min/ks. Surprisingly once at the top i was then able to go on and actually pick up the pace for the final two ks to stop the watch in 19.43 (3.56 pace), Slower then what i was after but quicker then i thought i was capable of especially after the first section of the run.
Turned then and cruised back down taking in the views and the 'Woof Whistles' i got as i came by 'Kincoppel' School.......... i went all shy and it made me blush at some of the things directed my way :) Worked at 4.35 pace coming back in 22.58 and then making my way back to the car a further 2.5k up the road.
Just shy of 15ks all up in 67 minutes average pace 4.30 for the mornings work
Got a time in my head that i would like to work the middle section for the race - and despite being outside of that today hoping a couple more good training weeks and the bonus of having a cast of thousands around me on the day will get me to the 10k mark still within my target time come the finishing chute.
Its a sports feast at the moment and the 'Games' haven't even started yet, I'm shattered - what between the Golf and the Tour. Good to see an Aussie up there in the golf (will fall away though) with Tiger lingering ready to pounce, not sure where my man Donald is?
Looks like there is no way Wiggins can lose the tour now, with only a few days left it would need a major disaster for him NOT to be wearing the Yellow in Paris.
Rest Day for me tomorrow before i venture out to our 'Glourious West' Parramatta (far out.... even the Rottweilers hang out in pairs out there these days) for the Battle with Pete Walker in the Duathlon.
Good luck to Old Kanser over in Ireland this weekend as well as he takes on BeerMonstermatt in a 9.45k race that he has flown around the world to partake in (the lengths he goes to find them)
$50 he doesn't get within 60 seconds of Matt despite it being short?
Have a great weekend
Cheers
Will have to mention to Action not to add his 9.5k PB to the Striders list. Good luck against Walker.
ReplyDeleteI few teachers out front of the school having a smoke? You've still got it Timmy!
ReplyDeleteIt was Groundskeeper (caretaker) Willie from the Simpsons!
DeleteThanks Flake, dont fancy my chances mind you.
ReplyDeleteYes Charlie my dreams were shattered when i looked up and saw a teacher standing at the gate and she was as old as you, infact i think it was your old teacher :)