13th June 2009 - Its been a "Long time coming"

Title refers to two things:
1: Updating the blog (Jim)
2: Getting back under 33min for 10km

I have been training consistently since I last updated this blog, and only some recent personal developments have combined to ensure I have a lack of time, however it will be easier to update this daily from now so I will do.

Sunday
AM
Mini Mos - 10km
32:40, 5th overall!
3:03
3:04
3:23
3:15
3;13
3:16
3:12
3:22
3:19
3:22
5km before warmup

11km after from Mosman out to "Gunners Barracks, voa Balmoral and Home (Just for more hills)
26km in total


After I had run 33:15 last weekend at North Head to be welcomed by Jo's "is that all", I was determined to run the (extremely hilly) Mini-Mos marathon hard and hope to equel last weeks run. I was very happy to have this time with a sprint finish (Does not happen on no speed work) only seperating 4th - 6th with me in the middle only a second behind Jeremy Horne.

So with no speed work and being fatigued after
Sunday 33km (Including 10km in 33:15 at North Head)
Tuesday 27km (Including 4*6km with 1km recovery on 3:45 pace average - In the Dark)
Thursday's 8*1km with 7 of them on 3:12 and one on 3:02 on 2 min Jog Recovery
The three rides and three swims etc, etc
I am satisfied that prep for GC is ok. 2:30 will be very hard but I have to go out there and get it.


Saturday am:
Long ride, 105km with a flat on the way. Started out at 5:20am into centennial and joined up with BRAT's for a ride to Kurnell and back. The pace was on at Kurnell and it was a battle on the roadie. Anyway I rode pretty well in the cold and got home around 9:45am