8 x 3.5 min at Farm Cove

8 x 3.5 min at Farm Cove

8 x 3.5 min at Farm Cove

Very obvious on my 6km jog into work via Blackwattle my legs were not ready for a difficult 45 min fartlek at lunch (60 on, 30 off). Post the weekend, left knee is little wobbly amidst the usual niggles. I do love sets with the team but all it takes is a showing from Tom, Barts, CT or Crossy and I’ll probably take the bait.

Brendan Yum Cha heeded my call for help for a more mild gate-to-gates at Farm Cove. Made it up as I went but largely, 3 1/2 min on then a 60s float, 8 reps in total. HuRTS zoomed past on #3, then back as I was cooling down. Usual upfront suspects were MIA today….

With YC tackling 800s, my set was closer to butchered 1k reps. Started at 3:45s (#1-2) then as the legs loosened, sub 3:30s by #6. Nice surprise hitching a ride with Barts on #7 at 3:20s which was my peak effort. Barts was disinterested to help me on #8 but by this stage, I was in the zone and could have continued. Set ended at 8 with YC eagerly calling it a day. He sheepishly beehived straight to the spring roll shop at Hunter. Not a lie.

 

9.5km in 35 min  at 3:40s ave pace.

Not bad considering 7 min at an easy 4:15s type float. Just the right trade off between speed for the week (tick) and not over-training (tick).

19km for the day if you add the various junk of warm-up, cool-down and 1 way commute. Tomorrow, nice and easy with the crew.

Photos from the Striders 10km are up.

Front row tickets for Fats, Eoin, Neil, Macca, Timmy and myself.

12716256_1064218750297411_4348016082975143463_o

Rating my chance of shaking the baggage coming up to the 4km mark.

12694492_1064219953630624_7830133299729174654_o

Lonely days in the back half.

12697043_1064230280296258_9025546063245342687_o

The official HuRTS #1 in Timmy Lindop. Ranked not on time, but on spirit.

12672061_1064220513630568_5890747070849995783_o

Tough day at the office but full marks for an avoided DNF.

12716417_1064233250295961_596159794599978699_o

Ireland’s toughest guy Macca being chased down by Ireland’s nicest guy Eoin.

12694489_1064232116962741_8690007382175106886_o

Another water bottle….

12697467_1064238943628725_5894351643053113315_o

Leave a Reply

Your email address will not be published. Required fields are marked *