Thu 9 Feb 2006 - Birthday Run 12 km

Date/Time of Run	Thursday 9 February 2006, 5.31 pm.
Location	Werribee River (Virgillia, Tarneit, Hogans, Thames, River, Riverbend Park, Heaths, Tarneit, Hogans, Derrimut, Virgillia)
Distance	12.32 km
Time	58:26
Pace	4:44 /km
Heart Rate Max/Avg	169 / 143
Weather	14.0 deg Celsius overcast. Wind SW 14/23 kts. RH 47%. QNH 1011.
More data	Motionbased
Exercises	100 Sit-ups post run
Equipment	Garmin Forerunner 301
Weight	76.5 kg

Stats as of 9 Feb 2006	km’s
Prev 7 Days	64.7
Prev 28 Days	250.5
Feb 2006	85.5
YTD	396.9
Month Average 2006	198.5
Weekly Average 2006	56.7
Total (2001 – to date)	8138.0

Tonight’s run was a run which I really should have done this morning. I actually woke up at 4.30 but thought better of it at the time. I thought this was going to bite me in the bum as for most of the afternoon torrential rains poured. By the time I got home the rains had passed through Werribee.

I had only planned an easy 12 km run incorporating the Werribee River. Driving home I was ‘tired as’ and contemplating making it a rest day.

Well out on the road and the tiredness vanished, pacing about 4.50 /km. As per usual I adopted the ‘how I feel approach’ and gradually ran faster. Then with about 400 metres approaching the 9 km mark I had a brain wave, “How fast can I run the next kilometer”. So I floored it only slowing slightly approaching some intersections (I’m not stupid – car versus human, car wins). Well I couldn’t believe it; Mr. Garmin reported that split at 3:36 /km. I was wrapped and sort of stuffed and so eased back to 4:40 – 4:50 for the rest of the run.

The graphs clearly show the change in pace at the 9 km mark. As expected my heart rate was higher than normal during that split but eased back again afterwards, which I’m glad to see. If it didn’t, who knows, that might be indicative of a problem.

Not a bad run for my first run as a 46 year old. My kids think that is old. I’m wrapped with all my presents – all running apparel, shorts and shirts.

Mini Milestone

Nearly forgot. Milestone achieved tonight in my stretching routine before the run. I can now touch my toes, just. Next goal is to touch the floor.

	Graphs and Charts
Route
Splits
Heart Rate
Weather

Reply to Comments

In response to Don Juan

Don Juan said...

Good sub 4 min/km pace achieved. You would probably benefit from a bit more fartlek and tempo running.

9/2/06 21:42

Thanks for your comments and you’re probably right I should mix it up a bit more. At the moment I’m not training for any upcoming event. I’m just trying to maintain a base fitness level. I suppose tonight’s run is a mini fartlek run.

In response to Stu Mac

Stu Mac said...

Steve As a non Garmin wear, can you tell me what streets your 8.5k run are??? Even as a local I haven't exactly worked it out

8/2/06 23:43

Thanks for dropping by Stu. Just for you I’ve added the street names to my latest route image. As you’ve probably gathered, the Google Earth image is about 2 years old as it doesn’t include or show the new estates popping up all over the place.