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Date:                         Wed 9 Aug 2006

Target:                      7 km slow , nonstop

Actual:                      7 km hard & fast, nonstop.

Timing:                                   lap km     split km  lap time  split time

                                   Tesco End          1              1              7:46         7:46

                                   Two-Trees          1              2              7:17         15:04

                                   Jetty End             1.5           3.5           9:30         24:34

                                   Two-Trees          1.5           5              9:46         34:20

                                   Tesco End          1              6              7:11         41:30

                                   Two-Trees          1              7              7:14         48:45  *** PR.  12 seconds off previous PR

Pace:                         6:58/ km *** break 7:00/km barrier for 7k

Time of run:             6:43 pm

Route:                       Udini Two-Trees.

Weather:                  Cloudy, humid, with moderate wind from north.

Calburn:                    491 approx

Postrun Wt:             149

Shoes:                       Brooks Vantage 2.  Accumulated = 201 km.

Mindtune:                Mas Que Nada – BEP feat Sergio Mendez.

 

Comments:  During the day, did a lot of standing because was training some people in a class.  So, end of day, the leg muscles were already kinda tired, and thought that just go slow and enjoy the run.  Yeah, started slow alright, left knee felt out of whack for first 50 paces, and right hamstring also.  While all this out of whack rustiness was going on, there was this uncle who simply blazed past me with long efficient strides, but since legs so rusty, didn’t go and chase him.  Kept to slow pace, the uncle disappeared up the udini motorcycle overhead bridge.  For some reason the mindtune for the day seem to keep them legs at a high turnover rate.  Second km split time was about 15 mins, so I knew the timing was good.  Then reaching Jetty End, it was a sub-25, so definitely it’s good.  Kept the turnover rate high, seemed to exert less energy than if went for longer strides.  At 5k, split time was sub-35, definitely think it’s good and thought that could be a 6k or a 7k PR.  Kept to the pace.  The last 3 km, the Demonic Side Stitch started to attack, fought it off by again deep breathing noisily.  The fast turnover rate seem to drive me kind of breathless, together with the deep breathing still felt breathless.  Anyway, reaching 6k, split time was sub-42, and I thought it’s a PR, and the legs seem to still have energy, so pushed on some more to finish 7k at another sub-50.  Turns out when I checked the figures that 6k spit time was not a PR, but just barely 2 seconds off it.  But hey, 7k is a PR, shaved 12 seconds off previous PR, haha!  Also officially did my first sub-7min/km pace for 7k distance.

 

However..  slowing down to a jog at Two-trees, felt pain in left calves that kinda made me limp a bit.  INJURY!!  And reaching home, pain did not disappear.  Auughh!!!

 

Postrun:   Analyzed the left calf, seems to be muscle and not bone.  Pray it’s not bone (the dreaded stress fracture).  Anyway, I will rest for two days before Saturday’s LSD of 15 laps of Damai Loop.

 

Postrun +1day:  Morning heart rate 65 even after good nachts sleep, is it indication of overtraining?  Left calf still sore, but could walk properly.

 

Characters:   Speeding Uncle, two makciks, jogging couple, mousy runner (good turnover), Tesco couples, etc.  Too many to mention.

 

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