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Weekly Review: (5/1/09-11/1/09)
Total running distance: 41.3km
Monday (8km): Double Tans plus extra jog from home.
details: 400m warm up, ran double tan (7.6km) for 38:17.
notes: With tempo pace I could run 18:54 for the first lap before starting to slow down at Anderson St, But still can keep early 19mins on average per lap.
Tuesday (8km): Speedwork session at the Tan.
details: 2km warmup, 500m sprint, 4 times 1km (4:31 up, 4:15 down, 4:34 up, 4:10 down), 1.5km cool down
notes: Welcome Thomas Tong the churchmate to join this session and feel sad for Randall the captain departure. Pace is acceptable although I didn't give my all out.
Wednesday (10.3km): Yarra trail, from Federation Square to near Burnley, regular jog but pretty fast this time.
details: 50.52 for 10.3km.
notes: I am happy about myself to run my "PB" of this regular route. So fantastic to run under 5:00m/km. Good start of this year and thanks God for bringing me this joy today.
Thursday (4km): Speedwork session at Olympic Park track
details: Interval: 1km warm up, 6 times 400m with 2mins break between (1:24, 1:24, 1:24, 1:23, 1:23, 1:24), cool down: 600m
notes: I am surprised to run with such consistency despite of exhaustion after the voluntary work at church. Surely it is a fantastic week thanks to voluntary work boast.
Friday+Saturday: break
Sunday (11km): Race at Princes Park (10km), plus 1K extra during church activity.
details: race performance: 48:18 (1st: 24:05, 2nd: 24:13)
notes: My first race of this year. It is not bad to run with high consistency although I think I could do better next time. Not a bad start though.
[ 本帖最後由 michaelyw 於 2009-1-11 16:23 編輯 ] |
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