7km-35:32 (5:05kms) Timbrell
14km-73:02 (5:13kms) Centennial
7km-36:00 (5:09kms) The Bay
2x3km (7) + 2x150m (3) ES Marks
"Actually, I didn't tire at that time (when I got dropped in the first 10k). I wanted the pace a little bit increased but if we are sticking together maybe the pace is slow because we are waiting for each other. I wanted the pace a little bit pushed so that's why I (fell back on purpose)."
Bekele after beating Geb and Mo, I reckon he's full of shit. Nobody intelligent enough to come up with such a cunning strategy in his debut half would be stupid enough to reveal it to his opponents.
7km-31:50 (4:47kms) The Bay
16km-80:12 (5:02kms) Timbrell Park
7km-34:11 (4:53kms) Nield Park
7km Tempo - 26:15 (3:45kms) The Bay
Another goal, but not for this year 400m run your age club. I think the great Sydney Pacific sprinter Peter Crombie has done this several times.
10x400m (1) QE Park
Sydney 1/2 - 81:49 (3:52kms) 70.3kg
Controlled effort but 2min quicker than the same effort at M7, took a toilet stop under the bridge in the 13th km. A drunk must've designed the course, it felt like I was trying to navigate my way through a bowl of spaghetti. I enjoyed that, a beautiful Sydney morning, perfect conditions and I feel like i'm starting to get fit.
7km-33:15 - (4:45kms) Campbell Park
Check out Martyn Ashton's bike handling skills, sadly it hasn't ended well for him.
141km week, 4x strength and a good 150m.