Damn my computer just shutdown on me after detecting a problem lost most of my post!Seems ok now if a little slow.I am checking for viruses...Says i had a unidentified driver problem...
Okay recap on last few days activity.
Thursday was 3km at track..too short so headed out the door at 7pm for 30mins which quickly became a hill session!Some good hills near my house so ended up with about 5km at about 6min/km pace.Map here.
Friday 30mins easy where i experimented with my stride rate 5mins at 180 strides/min and 25mins at 190 strides/min.Was a little difficult to get used to but i will in time i am sure just as i went from 160 to 180 with practice.I explained my reasoning in detail but now it's wiped i won't bother explaining again for the moment.
Saturday i came home from work had dinner and was zonked and had an early night.
Sunday i planned to do a long run this evening but didn't get out the door!
Monday my first day off i took Jacob out in the pram and ran 15km in 77:29
1:04 rest as heart rate went from 78%max to 60%max (my half way break)
2:35,2:40,2:41,2:57,2:40,2:41,2:40,2:32,2:35,2:31,2:29,2:25,2:26,2:26,2:27 (7.5km back)
My pacing was good in the last 2 km when i tried to keep my heart rate at 83% max and stride rate at 180/min.Total time out 83:33 when including the 1:04 halfway break and the twenty times i had to adjust the front wheel of Jacobs pram to keep it locked as he slept!
Tuesday today i have a planned interval session with the long lighthouse loops (630m) scheduled will try to do them at 3km TT pace.Result 2:19,2:17,2:13,2:22,2:12,2:13 all with 90 second standing recoveries,wind was strong on some laps.
Wednesday midweek long run before N/Shift.Covered 9km in 41:24
Splits 2:19,2:25,2:29,2:17,2:15,1:00 rest,2:10,2:20,2:20,2:22,2:22,2:12,2:10,2:15,4:17,4:18
Average 4:34/km Ran with Sophie for about 3km and have aranged to run with her again.
Saturday Fitzroy Falls 10km in 47:55
Total for week 45km
Now that does sound rather busy so if i am tired i will perhaps have a day off or ride my bike a little.Now that seems to be the shape of my training for 6" but more specifically i have to work out the program that will get me a qualifier at "Beyond The Black Stump" on January 1.
So any advice would be appreciated.
Planning on doing a proper long run this weekend and hope to find a suitable training partner.
Thanks for listening