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AM
Run
20 min warmup, drills, mainset = 30sec easy/60sec hard
For the main set I ran 12.15 for an average speed of 3:38/km Ave HR 163
17.5km session
PM (Lunch)
1 hour ride E2
Feeling ok later in the day but have a lurking cold which has moved into my chest. Its one of those things that means if you train its hard but if you dont you feel soft! Anyway decent days training.
2 comments:
Vlad, some the top ten times for the tan from the Age newspaper in Dec 06. For your inspiration!
2003 Craig Mottram (Australia) 10 min 12 sec
2000 William Chirchir (Kenya) 10.19 (pictured right)
1999 Noah Ngeny (Kenya) 10.22
1999 Luke Kipkosgei (Kenya) 10.26
1998 Bob Kennedy (USA) 10.29
2003 Steve Monaghetti (Australia) 10.41 (pictured left)
2003 Lee Troop (Australia) 10.42
1998 Graham Hood (Canada) 10.45
1998 Martin Keino (Kenya) 10.45
1983 Mike Hillardt (Australia) 10.47
Inspiration too right!
Im nowhere near those guys, but there is also one part of the Tan run where you could take an outside or inside lane, I took the outside and hoping the others too the inside!
Anyway I also realise that Im crap over the short stuff. 21km and over suits. Lets see what happens on the Sat night when i do a 3000m track race, aiming for under 9 min.
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