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Jonathon's Racing Attacks and Adventure Packs!

Amazing racing and training adventures on roads and mountainous/hilly TRAILS, freewaybikehike and triathlons. Dreams of a SIX FOOT 45km finish,(DONE 2011,2013,2014,2015!),then ULTRA-TRAIL AUSTRALIA (50km DONE 2016! 100km DONE 2018!!!), memorable Melbourne Marathon and Gold Coast racing. Over a decade dreaming of a SUB 3HR MARATHON, sub 18min 5k, sub 38min 10k, sub 90min Half marathon etc...(shattered? or still realistic?)

My Photo
Location: Perth, Western Australia, Australia

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42.2km SB; 2004; 3.55 2005; 4.02 2006; 4.18, 2007; 4.10 2008; 3.55
2009; 4.11 2010; 4.05 2011; 4.02 2012;3.49 2013; 4.12 ... 2014; ; 4.08 ...2015; 4.00
2016; 4.11 2018; 4.15 2019; 4.25
More ongoing GOALS;
***PB's pursuit; 5k 21.49, 10k 41.01 21.1k 1.41, ...42.2k 3.49

MM and the G!...

In recent years I have been enjoying races like;
December; 6-INCH(46km offroad)2005;--6 hrs 25 min...
2006; 7hrs 04 min 2008; 7hrs 00min...2009; 6hrs 16min
...2010:--5hrs 49min..2011:---5hrs 30min..2013---7 hrs 24min... 2014--- 7 hrs 06min 2015--6hours 43min ...2016---6hours 41min... 2017--7hrs 3min?... 2018-7hrs
October; Melbourne Marathon 2007; 4hr 10 . 2008 DNF at 23km..
2009 4hrs 11. 2010 4hrs 05min...2011;4hrs 02min...photos
2012; 3hrs 49min 52secs PB!... ..2013; 4.12 2014; 4.08 2015; 4.05... 2016; 4.53
Rottnest Marathon 2004; 4hr 32min ... 2013; 4hr 16min... 2019; 4hr 41min 59secs
August; City to Surf most years since 1997 see HERE for details,photos.
PERTH C2S PB's; 4K;17min 25 (2002) 12K;52min 52 (1997)
21.1K;1.54.20 (2007) 42.2K; 4.00.20 (2015) (2010 video..45secs into it)
Perth City to Surf Marathon finisher 2009,2010, 2012, 2013, 2014, 2015, 2019.
GOLD COAST; 2012 HALF; 1.44 2013 HALF; 1.47 2014 HALF 1.49
2015 4.11 ..., 2016 4.11..., 2019 4.25
PERTH Marathon(42.2km)
2004; 3hrs55min
2005;--4 hrs 02 min. 2006; 4hrs 18min 2007;4hrs 33
2008; 3hrs 55 2009; 4hrs 41min 2010; 4hrs 30min
2011; 4hrs 12min 2012; 4hrs 6min 2013; 4hrs 19min 2014 4hrs 48min 2018 4hrs 15min
2016 50km 9 hours 50min 956th
2017 100km DNF CP4 57km
2018 100km 24hrs 33min 15 913th
2019 100km DNF CP3 46km
April;TWO DECADES of Bridges racing; 1997; 43min 43 1998; 41min 01
1999; 47min 29 2000; 46min 47 2001; (5km) 30min 01 2002; (5km) 22min 48
2003; 42min 40 2004; 48min 50 2005; 44min 40 2006; 48min 07 2007; 49min 16
2008; 50min 42 2009; 49min 54 2010; 48min 39 2011; 52min 55 2012; 47min 02 2013; 54min 45 2014; 48min 47 2015; 49min 53 2016 52min 20
March;6 Foot Track 45km;
2011; 6.53 2013; 6.54 2014; 6.47
2015; 6.14!!! 2016 DNF

As of August 2019; 34 road marathons finished (Perth x12, Melbourne x9,Perth City to Surf x7 Gold Coast x3 Rottnest x3)
Have also finished 20+ ultra races; 6 inch 47km ultra finished 12 times, six foot 45km ultra 4 times, Ultra Trail Australia ultras 2 times, Truth 50km ultra once within cutoff (and once outside cutoff), Lark Hill 50km ultra, 6hour track race.
Also completed the Bloated Goat 31km (1500m Vertical gain) 2 times which is similiar effort to a 46km ultra.
DNFs in UTA100km, WTF50miler, WAMC40miler race, Truth 50km, Six foot and 6 inch.
The first 3 DNFs were after covering more than 42km, and with Truth one was a 25km DNF and the first one I finished the full 50km but was 19minutes outside cutoff battling an ankle injury for 36km.
In road marathons 2 DNFs one at 23km in the 2008 Melbourne Marathon due to severe ankle injury in the first 1km, and PC2S @ 30km.

Most races since October 2009; >
01/09/2019 Rotto Biddi 3hrs.09.44
25/08/2019 City 2 Surf Marathon 4hrs 48min
17/08/2019 TW Parkrun 5km 24.29 (5th)
3/08/2019 Truth 50km DNF (at 25km in 4hrs 26min)
28/07/2019 RunMelbourne Halfmarathon 2hr 03min
21/07/2019 Champion Lakes R2R Halfmarathon 1hr 55min (32nd)
7/07/2019 Gold Coast Marathon 4hrs 25min
16/06/2019 Rottnest Marathon 4hrs 42min
18/05/2019 Ultra Trail Australia 100km DNF at 46km (CP3) 8hrs 58min
17/03/2019 Fat Lamb 20km 3hr 29min 49th of 70
02/03/2019 Lark Hill 25km 3hr 54 (Night race forgot headlamp)
24/02/2019 Swissmurdie 2hr 35
09/02/2019 Busselton Half marathon 2.13 (Late start actually 2.05)
20/01/2019 Chi Gong 1hr 58 134th of 158 finishers
16/12/2018 6 inch 47km 7hrs (12th finish)
21/10/2018 Rottnest Half 2hr 03 min
16/09/2018 Fremantle Half 1hr 58min
04/07/2018 Truth 25km 3hrs 11min 55 (PTS)
24/06/2018 Eagle 22km 2hrxx(59min officially, but 43min on my watch as started late)
17/06/2018 Perth Marathon 4hrs 15min
19/05/2018 Ultra-Trail Australia 100km 24hrs 33min 15secs 913th of 964 finishers
218 withdrawals
03/03/2018 Lark Hill 50km
17/12/2017 6 inch 48km 7hrs
06/08/2017 Truth 50km 8hrs 22min 59
16/07/2017 Jolly Jumbuck 21km 2hr 54min (94th of 129)
02/07/2017 King of the Mountain 16km 1hr 41min
20/05/2017 Ultra-Trail AUSTRALIA 100km DNF (at 58km and 10hours 38min)
26/03/2017 Bloated Goat 30km 5hr 18min
18/12/2016 6 inch 48km 6hrs 41min
16/10/2016 Melbourne Marathon 4hours 53min
25/09/2016 WTF 50 miler DNF at 55km
14/08/2016 Truth 50km DNF at 25km
3/07/2016 Gold Coast Marathon 4.11
14/05/2016 Ultra Trail Australia 50km 9 hours 50min
3/4/2016 My 20th consecutive Bridges fun run 10km 52.20 (hammy strain)
12/3/2016 Six Foot Track DNF at 30km 5 hours.
---------------------- 20/12/2015 6 inch 47km 6 hours 43min
15/11/15 Bloated Goat 30km Trails race (1600m Vert) 5hrs 43min
18/10/15 Melbourne Marathon 4.05
13/09/15 Fremantle 10km 47min 22
30/08/15 Perth City to Surf Marathon 4 hours 00min 20 secs.
05/07/15 GCM 4.11
24/05/15 R4R Half Marathon 1hr 46min 13secs
12/04/15 Bridges 10km 49min 53secs.
04/04/15 Perth Trail Series Truth & Consequences 50km ULTRA 8hours 49min
14/03/15 Six Foot Track 45km 6hrs 14min 11secs Smashing PB!!! (32min)
21/12/14 6 inch Trail 47km 7hrs 06min 30secs
12/10/14 Melbourne Marathon 4hrs 8min (8th fastest marathon in 25 finished)
14/09/14 Fremantle 10km 49min 26 (first K 3.47 5k split 23.02)
31/08/14 Perth City to Surf 42.2k 4hrs 34min
06/07/14 Gold Coast Half Marathon 1.49
15/06/14 Perth Marathon 4.48
01/06/14 Elleker Half Marathon 1.59.
21/04/14 40 miler DNF (28miles)
06/04/14 18th Bridges 10km 48min 47secs...since 1997
08/03/14 6 Foot Track 45km 6hrs 47min 02. (824th) A PB!!! :-)
09/02/14 Snakes and Ladders 15km 2.05
15/12/13 6 inch Trail Ultra 7.24
27/10/13 Rottnest Marathon 4.16.41
13/10/13 Melbourne Marathon 4.12.55
25/08/13 Perth City to Surf Marathon 4.13.28
11/08/13 Perth Half Marathon 1.54.05
28/07/13 Fremantle 10km 50.06 (very sick but first 1k in 3.55)
07/07/13 Gold Coast Half Marathon 1.47.29

16/06/13 Perth Marathon 4hrs 19min 55secs
My 10th consecutive Perth Marathon...Click to see -> how I became a SPARTAN...

19/05/13 Joondalup Half Marathon 1hr 58min 26secs 310th of 495.
07/04/13 Bridges 10km 54min 45seconds.
09/03/13 6 Foot Track 45km 6 hours 54 minutes 20 seconds. 740th of 804...blog post or ...photos! page.

24/02/13 Perth Trail Series Qi Gong 14km 1hr 37min 04 Placed 79th of 117 finishers.
09/02/13 Busselton Half Marathon 1hr 51min 58 secs 219th. full Busso results here
02/11/12 John Gilmour 10k track 47.17 ..see here
14/10/12 Melbourne Marathon 3hrs 49min 52secs ..(777.)
16/09/12 Fremantle 10km 47min 16
26/08/12 City to Surf Marathon 4hrs 42min 41 secs
15/07/12 Lake Joondalup 10km 47min 30.
01/07/12 Gold Coast Half Marathon 1hr 44min 49 secs. 1668th of 9035 finishers

17/06/12 Perth Marathon 4hrs 6min .. (post and photos here)
20/05/12 Joondalup Half Marathon 1hr 47min 01secs. (151st of 313 finishers)
15/05/12 Masters 5000m 21min 58secs
13/05/12 Bunbury Half Marathon 1hr 46min 45 secs. (76th of 240 finishers)
22/04/12 PTS Ellis Brook 21.8km trails race 3hrs 12min 28secs. 39th.
01/04/12 Bridges 10km 47min 02
25/03/12 17.3km (690m ascent) Swissmurdie trails race 2hrs 19min 17secs 54th of 60.
20/03/12 MastersWA 1500m in 5.56, 100m in 14.3, 400m in 76.4, 5000m in 23.33.
26/02/12 WAMC Swan Twilight 5km 24.32
26/02/12 Perth Trail Series Qi Gong 14km 1hr 44min 08 secs 70th of 102.
04/02/12 Busselton Half Marathon in 1hr 49min 31 secs.
18/12/11 6 inch 46km 5hrs 30min PB!
09/10/11 Melbourne Marathon in 4hours 02minutes 49secs...photos...

12/09/11 Fremantle 10km in 45minutes 50 secs.
7/8/11 Perth Half Marathon in 1hr 47min 46 secs.
17/7/11 Lake Joondalup 10km in 46min 33secs.
19/6/11 Perth Marathon in 4 hours 12min 54secs (351st of 547.)
12/6/11 Lake Monger 10km in 48min 09secs
22/5/11 Bunbury Half Marathon 1hr 51min 44secs 109th of 261 finishers
10/4/11 Bridges 10km 52min 55
12/3/11 6 foot 45km in 6hrs 53min 07 secs...819th...of 877...33 DNF's...4 outside 7hr cutoffRace Report and race photosPre & post race photos,initial ELATION
Note; Completing 6 foot is a major goal achieved which I have had in mind since 2005!!!!!!!

4/3/11 3000m in 12min 40 (19th of 19 finishers)Momentum building a little,sub 13 done! :-)
18/2/11 5000m in 23min 31 (20th of 20 finishers...4 DNF's)..results
5/2/2011 21.1km Busselton Half in 1hr 51min 41 secs for 124th of 218 finishers.
19/12/10 46km 6 inch trails race in 5hr 49min (63rd of 79 finishers)
10/12/10 5000m in 22.43 18th of 18!
5/11/10 John Gilmour 10,000m in 47min 36. (23rd of 31)
10/10/10 Melbourne Marathon 4hrs 5min...2895th of 5027 finishers...
12/9/10 Fremantle 10km in 46min 53...a big SB and my best time since 2005!
29/8/10; 42.2km in 4hrs 15min for 537th of 830 finishers...my 6th best of 12 M. finishes.
19/8/10; 5000m in 22min 06.0 secs (SB by 0.6 of a second, & Stan did a SB also that night)
22/7/10; 5000m in 22min 06.6 secs. (SB and 17secs off my track PB)
20/6/10 Perth Marathon in 4.30.
13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42
22/4/10; Masters 800m 2.46 & 5,000m 22.29!~(2nd best ever track 5,000m, track PB is 21.49,)
3/4/10; Australian Masters 35-39yrs; 4th in 1500m 5min 34secs. see here...
28/3/10; Bridges 10km in 48min 39secs. 388th of 1646
25/3/10; 300m in 47.6, 600m in 1.57.0 100m in 14.6
18/3/10; Masters 1500m in 6.03 & 10,000m in 49min 35
28/2/10; 4th place in 6 hour Track Race at Coker Park; 45.003km
6/2/10; Busselton 21.1km in 1hr 52min 50 secs
20/12/09;6 inch 46km 6hrs 16min
15/11/09; Peninsula 5km 22min 5225th of 73.
6/11/09; John Gilmour 10km 48min 39
11/10/09; Melbourne Marathon 4hrs 11 min 33 secs
4/10/09; Freo funrun 5km in 22min 53 secs
... ...
2011; 5hrs 30min 6 inchPB!! 2012; 3hrs 49min PB(Melbourne Marathon)!!2014; 6hrs 47min PB! @ 6 foot!

The next big things racing wise maybe;

6 inch 46km
on 16th December @ 0430hrs, countdown (activated a few days before?) is;

Kathryn and I welcomed our daughter K into the world May 2015 A.D.!

Kathryn and I welcomed our daughter J into the world June 2010 A.D.!
Kathryn and I welcomed our son J into the world in late July 2007 A.D.!
Our challenge is to be good parents with the Creator Gods help!

... 2004 ...2005 ...2006 ...2007... >...2008...2009...2010 ...2011... 2012.

but for the most important thing in life;
there is only 2 ways to live!...Bible Gateway...

Saturday, September 07, 2013

Perth City to Surf Marathon a 4.13.28 course best

Lovekin Rd climb done a lot easier this year. Kings Park exit only a few km away. Happy...
Lovekin Drive ascension at about 29km is the 2nd of the big four hills.
No 1 is Malcolm St at about 23km to enter Kings Park.
No 3 is Underwood Ave at Selby St intersection at about 35km.
No 4. is Oceanic Drive at about 40km.

Tossed up about whether to enter this for a few weeks,
 my initial thought was no I'm focused on Melbourne, I don't need to do it,
 but training not going that well, and a few weeks of
not getting long runs done = it became more and more
attractive to put in
a hard 42km to make up for the pathetic few weeks...Finally managed to get out
for 3 hours on some very hilly!!! Jane Brook/ Eagle View Trails,
(wife and kids played at rellys place nearby while I went for a long run,
 a family win-win situation...) and then Swanview/Eagle View on the Wednesday
(after finishing work in Swanview that night) for a 13km, and 2 days later on Friday,
 I decided to spend about 20% of my pay that week ´╗┐on an entry.
Like Gold Coast in July, I knew it was a big risk financially, but figured it was
 the right thing to keep me racing and motivated... The flat fast first 21km,
and the fun of catching up with other runners, being part of this amazing event again,
 became hard to ignore... Decided to try some beetroot juice from
The Running Centre on race morning... no sure if it helped, but I had a good race,
 so maybe it did. Also got some Gu chomps which I have decided
 since training with some other marathoners at BT runclub last year,
are a better option than the Gels...less messy... The night before as I got
 my new RUNTRC shirt ready, I psyched up by looking up some
RUNDMC tunes that I'm pretty sure my brother Seth was
 into when he was at school with Radar... something different
 some RUN DMC to go with my RUN TRC shirt...
Got my usual parking spot close to the Convention Centre, did bodyglide,
 visited the portaloos as is traditional, and had a chat with Jeannie
who is one of the people who has now done all 5 Perth City to Surf Marathons,
and a regular for the WAMC Perth Marathon in the last 5 years too...,
and jogged around the "holding area"....

Saw Simon E. from Bt Runclub spectating near the start line, and had a chat
with Nathan and Ryan (2.44 in his marathon debut!!!) on the jog up to the start,
 also Tim E., others. Spotted Ben N., and had a chat with a bloke who had
an Assyrian flag! with him of all things...We started about 8minutes late from memory....

Craig Mottram (the 5000m world champs bronze medallist
 from many years back, who holds a bunch of Australian records,
 and this year won the Gold Coast 10km 2 months after doing
 his first ultra-marathon (Great Ocean Road in 2.49 for 9th)
this year after retiring from track after the 2012 London Olympics)
did the start line gun/hooter, as we headed off by streetlight lighting....
some light rain in the warm-up.

Some ACDC at the start as I got around the Kenyans and had a few moments
in the lead with Big Kev at the 500m mark in a cruisy 1min 48secs...
Unfortunately no photos or video so far of that, but its a replay of previous years
to some extent although the Kenyans started very slow this year...

I think there is something on TV Sunday 8th September...

Hopefully I make it into some of the shots. BK asked me if I was going to
win today, and for a split second I entertained the fantasy of trying to stay
at the front for longer than the 500m mark (I think it was 800m last year),
but instead took that as my cue to settle... Soon after some of the better
 marathoners of Perth like Ryan, Scott H., Nathan, Tim E.,
Barry from BT runclub, Ben N.,  and Ben M. from BT runclub  came past,
and a heap of others. Scott H. was in a MR INCREDIBLE suit,
and how he can run well under sub 3 hours in that suit is a bit amazing.
But his absolute domination of the Kep 100km this year with a
 massive record smashing shows just how world class he is when he gets it right.
So a lazy 2.50 (or whatever it was) in a Mr Incredible suit is not so hard for Scott! Amazing!

Tried to lose the lactic acid and settle into something
around the 4.50-5.10 pace area...
on Riverside Drive and Mounts Bay Rd.
Saw some woman with a Perth Trails Series
 shirt at about 7km-8km, and worked hard to
 keep the first 10km split around the 51min mark...

Mounts Bay Rd about 7km in with 2 drinks on board here...
Up along the Swan past UWA and Matilda Bay etc, I spotted a
 First Aid Station and stopped to get some bandaids for my nipples,
as I had forgotten to do that today,
and I know that bleeding nipples from chafe,
can be a barrier to finishing, and also result in some very painful moments
for days after the race... Walked for a while to sort out the bandaids,
and I think I drank the first of two Gatorades I was carrying
for the race as handhelds about here...
Saw Terry come past me, and Andre and a few others,
and tried to get going, saw Jane in her 2011 6 foot track shirt
(brings back amazing memories for me) coming back towards UWA,
and also Jeannie and others going very well...
Caught upto Terry about 15km,
just west of UWA, and tried to step it up a bit, running ok,
but nothing spectatular, I think this is the area I need to work on for Melbourne,
 and that is sustaining sub 5's or at least 5.15-5.30's from about 15km onwards...
My first 12km-15km seems ok, but I'm falling apart too much after that..
Got to halfway in about 1.55/1.56 (1.54 by Garmin), which is well under 2 hours
 so not too bad although I was a bit disappointed as I would have liked to have been under 1.50..., and more towards the 1.40-1.45 area has been the standard thing for me in my sub 4 hour marathons...
Then it was Malcolm St climb (little or no walking up it this time) , some cheering people at the entrance to Kings Park, recovery from Malcolm St, settle, and then attacked on the big downhill with the very special!!!!!!!!!!! views to the Swan River below....

Entering Kings Park recovering from climbing Malcolm St,
and then starting to feel good again.

Then one of the toughest
parts of the race for me,
getting through those windy roads,
and up the Lovekin Rd climb,
which in past years
has been a nightmare,
this year the legs metaphorically said,
"no worries, we can smash this
after 3 hours near
Eagle View Trails hills
and neighbouring Jane Brook"...
Strava segments on the previous weekend.
Thanks BT Runclub for getting me into Strava...


Doing the hard yards... Tried to really attack after getting out of Kings Park,
 and hit one really good
 purple patch with some 4.40's action where
 I saw Radar on a bike near the railway line in Subiaco...
Was cool watching the leading Half marathon runners come past including
 a tight bunch of the top 4 absolutely hammering it to some sub 70min action!
Some of the top 10 runners gave me some positive words.
Means a lot to me to hear that from them :-)
So thanks people like Radar and Chris, others, your encouragement probably worth a minute
 or so at least if not more to me, and given I only got the course best by 2 minutes,
that helped a lot. Cheers!

dashing to the end

almost there...

 Finished my 20th Marathon and got a Seasons Best and City to Surf Marathon best time (in 4 finishes)...

Gun time is 4.13.30 Net time is 4.13.28

 (It took me 2 seconds after the gun/hooter went off at the start to cross the start line)
My 11th best time in 20 road marathons done and makes the highlight reel for 2013...
Fantastic encouragement from many people, shed a tear or two at the bottom of the Underwood Drive / Selby St with the amazing cheering going on... I think they had some Pat Benatar song going there...
Was a good feeling ripping up the last 300m, with maybe a bit too much of a big finish where I mowed down half a dozen runners, I think maybe I didn't work hard enough on the Oceanic Rd hill, but dragging my now 81kg up that is still not easy, although after my 3 hours on Eagle View Trail a week before the race, it was a whole lot easier than previous years... Saw two of the BT little mexicans Gill and Kelly..., and headed for the recovery tent, and some powerade...Saw Andre, Eulalia, and others there... Saw Sarah looking after her PRC teammates, and waited for Jeannie to finish. She was clearly not having a good second half of race as the clock was well into the 4.30's zone. Then Vaughan (in his first marathon a very good 4.33) recognised me (I didn't recognise him initially with his trademark thrash metal long mullet gone, although the ACDC hat was a bit of a giveaway, although they are more like hard rock/pop metal the soft metal stuff)....
Windchill was significant...so hobbled to my Aunties place, and she gave me a lift to the train station...On of the best perks of the City to surf, the free train travel, although some early trains into the city before 6am would be good for marathoners, but we are too hard core to need that...
Pretty happy to get a small Seasons Best, and shave 2 minutes off my best City to Surf time, plus complete marathon number 20. Had some bad patches, and my Half split of 1.55 or so a bit slower than I wanted, but was always going to be more a "hard training run", than a peaking target race...   Thanks to the Creator Triune!!! Only decided to enter a few days beforehand

.... Strava thoughts after the race; There is 28! segments on this course. Stopped about 10km in to get some bandaids from first aid to stop my nipples bleeding. Had some trouble about 24km (in 7.59 K!) with being unable to open my Gu chomps packet while holding cup of water in one hand and bottle of Gatorade in the other. Tried putting cup of water in my teeth, that didn't work, and in the end gave up on my slippery wet hands, and ripped it open with my teeth... Got fired up later on seeing Radar on the bike, when I was finding some good attacking groove, and Chris too. Was 4 runners in a tight bunch of 4 hammering past near Challenge Stadium in the Half, they ran about 69min... Some sweet moments today. Nowhere near PB pace, but thats tough to do on this course for me and I am still trying to get good training momentum, so couldn't expect too much. Tried The Running Centres beetroot juice today for the first time, and I think it helped. My chomps/gel and 2 gatorades as well as water on the course mix seemed to work well, and only carrying 1.2L of drinks as 2 handhelds, probably saved me a few minutes...Joined Kevin and 1 other leading the field at about the 500m mark in 1.48 (3.36 pace), and it was a good feeling having a chat out the front on ST Georges. . Didn't want to get too much OBLA happening so backed off after that.Cool that Mottram started the race be interesting to see if he does any more marathons after doing Great Ocean Road 45km this year in 2.49 for 9th...... Eagle view trails last week helped me smash the hills much better this time. Left knee a bit sore, and some minor blisters. One of the bandaids I got from first aid must have come off because I had plenty of blood at the end. Recover and reload for Melbourne now I hope... will need to take it easy for a few days, maybe about 7-10 days...will just have to gradually ease into it, be patient for a few days until I feel ready to go after big sessions again, but two weeks from now I want to hard at it again...
If you are looking for uneven 1km splits you have come to the right place this time; 1km-10km; 3.58, 4.51, 5.23, 5.37, 4.46, 5.27, 5.16, 5.07, 4.59, 5.02
11km-21km; 7.02, 7.03, 5.03, 5.06, 5.27, 5.45, 6.12, 5.06, 5.22, 5.35, 6.09,
22km-32km; 6.10, 7.06, 6.15, 7.59, 4.42, 6.48, 6.39, 6.24, 7.16, 7.04, 5.42.
33km-42km; 6.16, 6.08, 5.14, 7.14, 6.23, 6.46, 6.36, 6.37, 7.10, 5.37


Blogger Ewen said...

Good result Jonathon. Hope there was some TV action in the highlights package. If so, post a link to that 1:48 500 - that's flying. Good shots of you sprinting it in at the end. Shame that bloke in the GWS jersey got in the way. Anyway, happy recovery and hope the final prep for Melbourne goes well.

Sun Sep 08, 02:37:00 pm AWST  

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