6/10/09: 3.2M @ 9min/mile (28m40s)

On the ipod - Take That Greatest Hits (cheesy but good!)

Time - early morning run before work

Weather - cool under cloud, but warm in the sun

Route - over Bridge, turned at 15 mins

28/9/09 - 4/10/09: Weekly summary

3 runs, 12.5 miles

1 x easy
1 x speed
1 x long/tempo

No extras

Shoes - 201

4/10/09: 6.4M @ 9m10s (58.5mins)

On the ipod - Pablo Honey, Radiohead

Weather - cool, cloudy, heavy rain in last part of run

Route - over bridge, Botanics & back. Turn point just before Art Gallery NSW

Notes - spring has sprung in the gardens - duck & ducklings crossed path in front of me, swallows swooping to protect their nests, jacarinda blossom starting to appear

Pace - out in 30 mins, back in 28.5 mins; ended up going faster than intended after keeping a slow & steady pace at beginning. First third done at good long run pace, second two thirds more like tempo pace

1/10/09: 3M Speed

Skipped a run yesterday as had very long day on Tuesday (in Melbourne for work - early start, late finish) and was feeling pretty puggled for most of yesterday.

Had time to fit it in today though, and did speed session at gym, which I really enjoyed.

1.6km warm up
200m fast, walk recovery
300m fast, walk recovery
300m fast, walk recovery
200m fast, walk recovery
200m fast, walk recovery
1.4km steady - actually kept up quite a good speed on this

Total time 29mins10s, including walking as part of warm up, so pretty pleased with that.

28/9/09: 3.1M @ 9m20s (29 mins)

Bit pushed for time so run slightly shorter than would have liked, but still a good one. Bit faster than meant to go but walked home via shops so got good cool down