GCM 2011 - Chapter Three

Medium Runs on a Wednesday:

March 2nd 18K 1:33:27 (
18.5K 1:25:27 HR156
21K 1:38:40 HR 150
23K 1:55:05 HR 142
23K 1:51:14 HR 143
~13K 56:27 HR 138 (April 7 in Cairns during recovery week)
23K 1:49:52 HR 147
18K 1:28:21 HR 142
24K 1:53:40 HR 145
18K 1:28:57 HR 131
24K 1:50:41 HR 146
23K 1:54:49 HR 143
25K 1:57:56 HR 142
23K 1:50:30 HR 146
(rest week after Doomben half, ran Coot-tha, started to feel sore)
13K 59:13 HR 160 and just about to run down to 4:00 min/K before the sharp stab in the lower hamstring

It took 4 weeks for my heart rate to drop by about 10 bpm
24K in 1:50 is 4:35 min/K average (finished down to 4:10 min/K with slow starts)

These runs really add mileage and help speed. Almost like a long run.

I found myself having a quicker stop at the Uni so I could get some distance before everyone caught me up highgate hill. The trials of the slowest runner *sigh*