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).

Thursday, March 08, 2007

Thursday - Tempo run

9.5k 42:40. HR Avg 153 Max 160 Avg Pace 4:29
Course: Work to Sydney St and Back.
Start Time: 5:30 pm Temp 26C.
Session Type: Tempo Run

Had a rest day yesterday after the hard running Tuesday night. Did Pilates a lunch time though.

Tonight was another harder effort, run at or just above the lactate threshold level most of the way. It seemed easy going out back coming back into the wind was a bit tougher. Out in 21:06 (146) and back in 21:34 (HR 160).

Tomorrow morning I fly out to Adelaide for the Womadelaide Festival. Three solid days of World Music. I am especially looking forward to seeing Salif Keita and Lia Downs .

That's Salif in the middle. He is an albino.

Will try to fit some morning runs in but it depends on how much dancing I get in.

All the best to the 6ft runners. Looks like it is going to be warm.

posted by Robert Song @ 10:38 pm  

5 Comments:

  • At Fri Mar 09, 08:55:00 am AEST, Blogger Tesso said…

    Have fun at Womad! Can't wait to hear all about it.

    Keep an eye out for a crazy Polish woman. I'll tell her to keep an eye out for a crazy marathon runner.

     

  • At Tue Mar 13, 08:05:00 pm AEST, Blogger blues buffett said…

    The Festival looked great. Hope you enjoyed the three days.

    "Whether it's zipping across the 34-hectare Botanic Park or dancing to your favourite band, find 30 minutes of moderate physical activity per day - that's all it takes to benefit your health"

    So they gave you permission to just do a few light 7k runs while you were there...

     

  • At Thu Mar 15, 10:21:00 am AEST, Blogger Mat said…

    Good work there on the LT run. To hot for me to feel comfortable, but you do well.

    Hope you enjoyed the festival!

     

  • At Thu Mar 15, 01:56:00 pm AEST, Blogger TD said…

    How was Adelaide and did you get any runs in while you were down there?

    I lived in Zimbabwe for three years and am aware of albinoism amongst the black community there. There are many talented albinos but they face considerable discrimination.

    Did you get a chance to meet Salif?

     

  • At Thu Mar 15, 09:50:00 pm AEST, Blogger Toasty said…

    Have a happy Wom. Do you plat Wom ... tyou know what you play Wom with? .... a Wombat!

    ha ha ha ha ha

    Nice Tempo ... looks good for Canberra

     

Post a Comment

<< Home