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Evening Run

Posted by nando , 27 January 2010 - - - - - - · 400 views

I don't normally run in the evening, but with a work planning day on during the day, I didn't get a chance to get out earlier.  I was contemplating having a rest day, but straight after a dinner of sausage rolls and vegies, I felt up for a run.

Took it nice and easy, as my legs are always dead the day after AF, and I didn't want to bring up...


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Menai Fun Fun

Posted by nando , 27 January 2010 - - - - - - · 394 views

I was hoping to match my time from last year in this race, but AF put an end to that, and I ended up running slower than my easy training runs. From the 2.5k mark I was walking the hills, and not much further on I was even having to walk some of the flats.

Anyway, these things happen, and...


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Return To Blogging

Posted by nando , 25 January 2010 - - - - - - · 436 views

With nothing special happening with my training, I took some time off blogging.

Now that I have finally got a training plan, I thought I would get back into giving regular updates.

The plan, so far, is just Six Foot Track, and hopefully to beat last years time of 4:42. I have been out to Quarry Rd a few times, but until yesterday had done nothing over...


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Smc Half Marathon

Posted by nando , 23 November 2009 - - - - - - · 301 views

With the hot weather forecast, I was always going to take this one easy.

Got there early, so did 4k warm up.  Started the race and chatted to a few people along the way, including sfGnome who looked to be running well.  Finished in 95:17, which was only 2 minutes slower than last month, so I was happy with that.  Maintained a constant pace from start to...


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Wenty Park Speed Work

Posted by nando , 20 November 2009 - - - - - - · 223 views

A good session.

Warm up: 7k
Strides: 6 x 80m
Reps: 10 x 30s (45s walk recovery)
Reps: 10 x 30s (30s standing recovery)
Warm down: 1.8k

Distance: 12.93km
Time: 1:01
pace: 4:43/km



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Beating The Heat

Posted by nando , 19 November 2009 - - - - - - · 187 views

With a warm day predicted, and a day of meetings, I was up early to get the run in today.  Always feels good running when you know the majority of people are still in bed.  Nice and quiet, except for the amazing amount of bird life around this morning.  And, of course, the dog walkers who are heading out as I return.

Hopefully I'll be able to squeeze...


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Observatory Hill

Posted by nando , 18 November 2009 - - - - - - · 195 views

Pulled up good after last nights run, so decided to add a few hills into todays run.  This meant a few laps up and around Observatory Hill.  The legs felt the best they have in some time, so maybe I am starting to return to a decent level of fitness.

Distance: 9.8km
Time: 49:12
Pace: 5:00/km



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B S A C 6k - 17nov09

Posted by nando , 17 November 2009 - - - - - - · 183 views

I initially thought tonight was the cross country course, so I thought i would just take it easy and get some good training on the hillier course.  But I got there to find it was the 6k course and much flatter, which meant that I should take it a bit quicker.  But nothing too fast was expected.

Especially as I warmed up, and the legs felt a bit dead from...


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Nice Day For A Swim

Posted by nando , 16 November 2009 - - - - - - · 436 views

Not that I felt like it, but Rags talked me into it, and thankfully it was easier and more enjoyable than expected.

Its amazing how, even after only one long run, swimming seems so much easier.  Every time I get back into long runs it is noticeable how much improvement I get in both my running and swimming, almost instantaneously.


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25km - Check

Posted by nando , 15 November 2009 - - - - - - · 236 views

Fir the first time in some time, I can report that I completed my long run as programmed.  More often than not lately, I have cut the run short, but I am starting to realise that if I want to have a serious crack at Six Foot next year, the training needs to start now.  It was pretty slow today, but I am not that concerned about my speed of the long runs at...






Current Pb's

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Race

TimeDate
5k 17:57 20 Aug 06
6k 21:56 11 Sep 07
10k 38:12 1 Mar 08
Half Mar 1:23:30 3 Dec 06
30k 2:09:12 21 Jun 09
Marathon 3:01:38 3 Jul 05
50k 3:54:56 15 Apr 07
C2S 55:10 13 Aug 06
6 Foot Track 4:42:35 14 Mar 09
100km 21:46 2 May 09

Races / Results













































































































DateRaceTime
26 Jan 2009 Menai Fun Run 8.2km 32:29
7 Feb 2009 Striders 10km Lane Cove 39:17
22 Feb 2009 SMC 25k 1:47:31
7 Mar 2009 Striders 10k North Head 38:23
14 Mar 09 Six Foot Track 4:42:35
22 Mar 2009 SMC 30k 2:12:02
4 Apr 2009 Striders Lane Cove 39:09
4 Apr 2009 Illawong Athletics 10k 43:22
19 Apr 2009 Canberra Marathon 3:12:47
2 May 2009 Wild Endurance 100km 21:46:00
17 May 2009 SMH Half 1:26:34
31 May 2009 Heart of the Lake 10k 40:20
06 Jun 09 Striders North Head 10k 38:52
21 Jun 09 SMC 30k 2:09:12
5 Jul 09 Gold Coast Marathon 3:05:05
16 Aug 09 Hidden Half Marathon 1:33:44
20 Sep 09 Sydney Marathon 3:23:33
18 Oct 2009 World Masters Half Marathon 1:29:43
25 Oct 2009 SMC Half Marathon 1:32:53


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