Big crew in attendance for the tempo that is 60 seconds hard, 30 seconds easy for 45 minutes turning at 22.5.... then hopefully getting back to the starting point.
Still nowhere near strong enough with my running post injury so have to let the guys go ahead of me and sit at an easier pace despite many saying i am 'Sandbagging' on the way out.
Sat in with the ever impressive Smolley again on the way out, feeling OK and was working just a tad under 4 min/ks, Got to about 250 metres past the Theatre Company for 5.75 ks. Picked the pace up straight away upon the return as i knew with the hills late on i would lose time, Smolley is pretty smart on these sessions so i knew if i hung on to him i wouldn't have any problems hitting the Stone Gates in under 45 minutes. Went past a big group that included English Paul and Billy Batt around the Opera House,but Smolley was just getting away from me at the same time. Had to dig deep to get through the hilly section and was happy no one else actually came past me on the return leg. Got back in 22.10 with 20 seconds to spare averaging 3.48
Overall covered 11.5ks ave 3.54 - Still way down on past times, but slowly getting there.
Usual trash talk once everyone had recovered, and the High Jinks started when Richie High started his ' i can only run 5 min ks off the bike routine' and even had Enda telling me that i should give him a start at the Nepean Triathlon this Sunday ? .... the mans on drugs.
Mikey Conway continues his impressive form of late, averaging 3.41s for the whole session and giving it to both Enda and Richie over the final 5 minutes. Surely NOW is his time ............... (to run sub 35 min 10k?)
The Night of Nights Date has been set with the HuRTS presentation been set down for Thursday the 13th December, Will look forward to that one and i must get my votes into Tommy H for the year,
And Finally - Centennial Parkland's Rangers ( and the Trash ) are appealing for witnesses who may have seen Mr Angry Marshmallow Man Clyde take a tumble off his bike this morning - Last seen moving at 12ks an hour ( i kid you not) a stick came under his wheel and brought 'Our Lance' down. Apparently Richie Palmer was on the phone to me soon after asking me if there was an Earthquake happening in Sydney as he felt the earth move as well up in the Newcastle area :)
Happy to report all is OK, and he will be back out in the morning complete with his stabilizers.
Cheers
No comments:
Post a Comment