Time of Run : 4.20 pm
Distance : 16.26 km
Time : 1:14:21
Pace : 4:35 /km
Heart Rate Max : 166
Heart Rate Avg : 144
Refreshed
Having had a rest day yesterday I felt quite refreshed and energetic today. On starting out just an easy pace, I suppose you could call it a warm up. As the run went on I gradually increased the pace.
At the 8 km mark just about at the turn-around point I decided to floor it for 1 km. I felt I had enough petrol in the tank to recover after this kilometre and run home. I clocked up a pace of about 3:50 /km for this kilometre.
Bloody Dog
Just as Mr. Garmin was beeping letting me know that a kilometre had passed a dog in front of me was off its leash. I was still sprinting at this point and started to change direction to veer around the dog. The bloody dog moved into my path, I veered again and again it moved into my path. At this point I had to put the breaks on hard, stumbling in the process, trying to avoid hitting the dog. The people the dog was with didn't seem too concerned at this moment. I passed the dog and it started to follow me. I then heard the people calling for their dog, now they were worried. I decided to sprint again and the dog kept following, it followed me for about 300 metres before it lost interest, then I slowed to my recovery pace.
The dog was never a threat as far as biting and/or nipping, it was just a bloody nuisance getting in my way when I was sprinting. At my normal pace or slower it would not have been a problem.
Recovery
After that fast lap, the following was at an easy pace and I seemed to recover quite well. I picked up the pace for the remaining distance home. All in all I'm quite satisfied with this longish run and the pace achieved overall at 4:35 /km.
Ab session
On return home I belted out 100 crunch/twists using an exercise ball. They were broken up into 1 x 40, 3 x 20. This type of sit-up seems to really focus on the abs as they seem to be burning at the end. That must be a good thing, I think.
Tomorrow - Williamstown 10 km
I've got the Williamstown 10 km run tomorrow morning and a heap of Cool Runners should be there. I'm not sure whether today's run was an ideal type of run if I want to get a good time tomorrow. I'll be happy with 45 minutes for 10 k's tomorrow. I'm running it, not so much to get a pb (that would be nice though), but more as a social event.
Stats as of 10 Dec 2005
Weight : 78.1 kg
Last 7 Days : 94.8 km
Last 28 Days : 266.7 km
December 2005 : 110.0 km
YTD : 2222.1 km
Weekly Avg (2005): 44.4 km
Monthly Avg (2005): 185.2 km
Yearly Avg (2001 on): 1511.9 km
Total (2001 on): 7559.5 km
New Software
I've been playing around with new software the last few days. The software package is "SportsTracks" and the website is here. This particular package is geared towards GPS information and is completely free. This package has heaps more features than Garmin's Training Centre software. The graphs and images produced above were produced by Sports Tracks.
Here is a screen shot of today's run. It's just one particular view, many others can be selected.
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