Hamburglar's Running: Intervals

Friday, April 27, 2007

Intervals

Today was Intervals (Gate to Gate). 4 x 1K in:

3:43 (169),
3:44 (176),
3:44 (176) and
3:41 (179).

This session felt so much easier than last time I did it which wasn't too long after sixfoot. Really pleased with the splits and HR. I probably could have done a couple more. 2k warm up and 2k cooldown for apx 9k.

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2008 Results

5k	18:33	Apr 11	CR 5k challenge
10km	36:43	June 11	Sydney 10 - Homebush
City to Surf	59:08	Aug 08	City to Surf
Half	83:08	May 11	SMH Half
Marathon	3:00:55	July 10	Gold Coast
Sixfoot	4:44:47	Mar 10	Sixfoot

Date	Event	Goal
July 2011	Gold Coast Marathon	sub 3

11 Jan	Bogong to Hotham	11:12:50
14 March	Sixfoot Track	5:24:58
26 April	SMC Half Marathon	88:17
17 May	SMH Half Marathon	85:11

4 Feb	26:10	Struggled
18 Feb	25:15	Getting Better
18 Mar	25:30	Post sixfoot
1 Apr	23:50	Surprised
15 Apr	23:45	Fast point in hot conditions
13 May	23:20	Equal PB

1 Jan	Beyond the Black stump	4:19
6 Feb	Corporate Cup	26:15
8 Feb	Shelley Twilight 5k	19:34
1 Mar	Nth Head Striders 10k	45:55
5 Mar	Corporate Cup	25:30
8 Mar	Sixfoot Tarck Marathon	5:43:13
19 Mar	Corporate Cup	25:30
13 April	Canberra 50k	4:24:26
28 May	Corporate Cup	24:45
1 June	The Great Nosh	79:33
11 June	Corporate Cup	23:50
25 June	Corporate Cup	23:50
29 June	Woodford to Glenbrook	1:54:53
13 July	Dolls Point Half	89:23
30 July	Corporate Cup	24:10
6 Aug	Corporate Cup	23:30
10 Aug	City to Surf	59:08
30 Aug	CR 5k challenge	18:51
3 Sep	Corporate Cup	23:20
6 Sep	Nth Head 10k	39:23
17 Sep	Corporate Cup	24:35
21 Sep	Sydney Half Marathon	87:58
1 Nov	Sydney to the Gong 90k	3:10
12 Nov	JP Morgan 5.6k	21:36
16 Nov	Nepean Tri (1/30/10)	2:05:38

2007 Results

26 Jan	Australia Day 10k - Penriff	40:54
3 Feb	Lane Cove Striders 10k	41:41
21 Feb	Corporate Cup	24:45
3 Mar	Homebush Striders 10k	40:07
10 Mar	Sixfoot	5:01:33
21 Mar	Corporate Cup	26:10
4 Apr	Corporate Cup	24:40
7 Apr	Domain Striders 10k	41:24
18 Apr	Corporate Cup	24:40
5 May	North Head Striders	39:36
16 May	Corporate Cup	24:20
20 May	SMH Half	89:38
30 May	Corporate Cup	24:35
27 June	Corporate Cup	24:05
30 June	CR 5k challenge	19:06
3 Jul	Corporate Cup	27:45
25 Jul	Corporate Cup	28:35
29 Jul	Cities Marathon	3:21:15
12 Aug	City to Surf	59:23
15 Aug	Corporate Cup	23:45
30 May	Corporate Cup	24:35
18 Aug	Nth Bchs Fat Ass 60k	6:27:10
29 Aug	Corporate Cup	25:30
1 Sep	Striders 10k - Nth Head	39:29
12 Sep	Corporate Cup	24:25
10 Oct	Corporate Cup	24:20
24 Oct	Corporate Cup	24:30
3 Nov	Striders 10k - Lane Cove	42:26
14 Nov	JP Morgan (5.6k)	21:20
18 Nov	Nepean Tri (1/30/10)	2:03:24
1 Dec	Nth Curly 2k Swim	50:03
16 Dec	Canberra Half Ironman	6:12:29

2006 Results

12 Feb	Striders Equaliser (14km)	80:04
15 Feb	Corporate Cup	26:40
1 Mar	Corporate Cup	25:55
4 Mar	Striders 10k, Homebush	42:40
15 Mar	Corporate Cup	25:15
29 Mar	Corporate Cup	24:55
9 Apr	Canberra Marathon	3:26:57
6 May	Striders 10k, Nth Head	41:32
4 Jun	The Great Nosh (15k)	79:08
11 Jun	Manly Soft Sand Half	2:08:06
21 Jun	Corporate Cup	24:50
25 Jun	Manly Dam 2.5k Cutler Run	8:54
25 Jun	Manly Dam 10k Cutler Run	42:06
5 Jul	Corporate Cup	25:35
19 Jul	Corporate Cup	24:10
30 Jul	Cities Marathon	3:48:20
5 Aug	Striders 10k, Lane Cove	41:57
13 Aug	City to Surf	60:03
30 Aug	Corporate Cup	24:10
2 Sep	Striders 10k, North Head	40:10
17 Sep	Sydney Marathon	3:18:23
27 Sep	Corporate Cup	27:10
7 Oct	Striders 10k, Homebush	44:26
11 Oct	Corporate Cup	25:05
18 Oct	Corporate Cup	25:40
22 Oct	Striders Internal Half	92:28

2 April	Foster 5k	21:45
7 May	North Head Striders 10k	46:42
22 May	SMH Half	1:44:24
25 Jun	Manly Dam 10k	48:20
6 Aug	Lane Cove Striders 10k	43:37
14 Aug	City to Surf	63:47
5 Nov	Lane Cove Striders 10k	42:50
11 Dec	Canberra HIM	1:42:56

Hamburglar's Running

Friday, April 27, 2007

Intervals

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