Just a quick post here tonight. I have been waiting
for Active Trainer to migrate all my coolrunning (US)
training log info to the new site so that i could
bring my workout logs up to date etc. I won't detail
them here again as i've just been through that over
there. I have run a little more in the last couple
of weeks upping my distance and just briefly my last
3 runs were 6km(23rd), 6km(24th)and 3km tonight(26th).
Tonight was a little more than easy pace but still not
pushing it too much.

A very hot day today but i still wanted to get
a run in this evening. I headed out for the
now usual 3km lake course and while the temp
was probably still around 32 degs i got around
in 16:21 which will do me. I was very tired
from a long day in the heat so i'm very pleased
with the effort. I'm going to attempt a long
run on Sunday morning if i can - watch this
space!

Dog Loop Again....................

Knox Half today and so i went down to the track
with the idea of running the Dog Loop again.
Warmup including 3laps or so of slow jogging
and some sprint drills etc.
Completed the dog loop in 23:49 and ran it by
myself in warmish and windy condition so i'm
quite happy with that. Did quite a lot of cool
down jogging - 4 laps and then some. Total
for the night around 7kms.

Interval session gone wrong..............

Knox bike path tonight starting around 6pm
Warmup including around 1.5kms slow jog
followed by several sprint drills and strides.
The plan was to do 4 or 5 x 500m repeats
but just like last week we did the first one too
quick. It went by in 1:53 so that ruined any
chance of me doing even times for the night.
After that one i went for a slow jog for around
500m and then did a 300m quicker run and
another 500m this time in 1:51
After that i decided that that would have to do
so i ran a cooldown jog for around another 1k
to finish up. Probably around 4.5k all up.

I didn't quite make it for a long run this
morning. I had planned to get to Mt Evelyn
with the ESRG but had a very late night/early
morning so i opted out. This evening though
i felt like getting out and while i have the
motivation i won't waste it!
Around 6.15pm off for a 3k run down to the lake
course - this time 16.16 and it felt very good.
Down to the bike track tomorrow night for a
session of 500m repeats i suspect.

3k's Tonight.................

Not sure how often i will update this blog
now but i will when i get the chance to.
3k's on the local lake run tonight and very
happy with my time of 16:01. It shows that i
am on the way back and hopefully it won't
take too long before my times start to come
back down again. I ran this course last week-
end in 17.06 and a month ago in over 18mins.

Current PB's.................

Here's a list of my PB's as of right now
some of them are a couple of years old and
i would like to try and get them up to
scratch. I don't believe that i'm ready to
slow down just yet!....
I would dearly love to get the 1k time down
closer to 3mins. I know it's possible if
i train properly for it. The trick is to
keep my sprinting legs and also get my 200m
under 27s - tricky one eh!!

* 60m 8.04 04/07/07
* 70m 9.69 22/06/05
* 80m 10.59 09/05/07
* 100m 12.69 02/05/07
* 200m 27.28 01/08/07
* 300m 44. 09/05/07
* 400m 62.09 04/05/05
* 600m 1:45 22/06/05
* 800m 2:34 18/05/05
* 1000m 3:24 (Knox Track) 08/06/05
* 1200m 4:23 20/07/05
* 1500m 6:07 24/08/05
* 1609m 6:22 29/06/05
* 2kms (Knox Track)8:27 31/05/06
* 3kms (Knox Track)13:56 14/06/06
* 4kms (Knox Track)19:08 05/07/06
* 5kms (Knox Track)23:53 24/05/06
* 6kms 28:59 28/05/06
* 7kms 33:54 28/05/06
* 8kms (Knox Track)42:31 27/04/06
* 10.31km 50:06 28/05/06 (Sri Chinmoy Willi)
* 20minTT (Knox Track) 4200m 28/06/06
* The Tan 20:22 (early 05)
* The Tan x 4laps 1:27.00
* Puffing Billy GTR (13.2km)72mins 07/05/06