Sanguine Saturdays (26/05)

[Benwah]

7KM at fast/race pace

Conditions : 25 clear, sunny

Surface : Tar, grass and packed sand

Route : Met up with Dan and we rode down to Centennial park as it's mostly flat and good for pace.

Run report : Was good to warm up with a ride to the park first, I was aiming just to get out there with a good pace anything better than 5 min Ks, this time saw me book 4.30 min Ks clocking 32 mins. whilst it was a push and my heart rate was up there, I was feeling pretty good all the way around, I could have probably held it (or close to it) for another lap, but with a big run scheduled for tomorrow I decided to leave it at 7K, did a lap on the singlespeed to cool down and then home for bacon and eggs! fuel for the fire! been stretching all day and I'll do the same tonight along with a good early night so I'm ready for tomorrows long run.

[dwarfthrower]

Took the hound for a stroll this morning... 8k punctuated by a cup of coffee in the middle.

Such a lovely day and finished all my chores so I thought I'd treat myself:

3k mild ascent from Millgrove into Warburton via the rail trail (http://en.wikipedia.org/wiki/Warburton_Trail) then hard right for a 1.5k gutbuster up the backstairs track (http://www.worldisround.com/articles/297659/index.html) and back down the hill and home into Millgrove by the rail trail again. So my splits were: 3k gentle uphill at pace (13:53), 1.5k brutal incline at a shuffle (10:19), 1.5k steep descent at a trying-not-to-fall-down-the-mountain (7:01) then 3k home at pace (15:26)... all up 9k at just a shade over 45min.

[Benwah]

Backstairs track looks awesome Dwarfy. Lovely neck of the woods.

[dwarfthrower]

Yes, there's quite a few like that around here... It's good to remind myself why I should get off the treadmill every now and then and experience a run like nature intended it.

[kleph]

what? pursued by wolves?

[dwarfthrower]

what? pursued by wolves?

Dingos.

[kleph]

that beats electronic music on the iPod any day.

para mio, it was 45 minutes over about 8 kilometers. this is the long run of the week. i thought about putting in an hour but i'm simply not going to do anything that'll be inviting injury at this point in the game.

details aqui (http://www.kleph.com/blog.php?v_blog_id=5&v_blog_entry_id=822).