Robert Song's Running

I'm over 50 and been running off and on since 1968. I have run everything from 800m to 10k on the track, to half marathons (PB 1:21 Brisbane 1993) and marathons (PB 2:53 Gold Coast 1985).

Friday, February 23, 2007

Friday - Mid week run

18.8k 1:37:46. HR Avg 137 Max 145 Avg Pace 5:12
Course: Work to Goodwill Bridge and Back.
Start Time: 5:20 pm Temp 25C.
Session Type: Sub 72%MxHR Easy Run

My mid-week medium long run which I should have done Wednesday I did tonight. Again just got into the groove of the slow pace and churned it out. Out in 48:16 (HR 136) and back in 49:30 (Hr 138).

Ewen, I have no exact pace in mind for Canberra. Will make that decision the week before based on how my training goes but I would expect it to be somewhere in the range 4:45 - 5:00 m/K. If I was to able to average my 4:43 pace from last night in Canberra and run 3:19 I would be ecstatic to say the least.

posted by Robert Song @ 9:32 pm  

4 Comments:

  • At Sat Feb 24, 05:40:00 pm AEST, Blogger speedygeoff said…

    Yup, we have roughly the same rough targets..

     

  • At Sun Feb 25, 10:24:00 am AEST, Blogger Ewen said…

    I think you can get there, or close. Your training seems to be building well.

    At least you'll be acclimatised to our current wretched humidity ;) Surely it'll be gone by April!

     

  • At Sun Feb 25, 04:42:00 pm AEST, Blogger Unknown said…

    Sounds like the training's been going to plan Graham.
    I've also settled on a 4:43 pace, and I'm hoping to do go as close to 47 minutes for each 10k as is humanly possible.

    JD

     

  • At Mon Feb 26, 09:12:00 pm AEST, Blogger Tesso said…

    Sounds like there could be a nice little pack forming for 3:19 or thereabouts in Canberra. Hope you don't eat all the goodies at the end before I get there :-)

     

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