no heidi'ng place

You can blame John Kennedy for the first two photos, and me for the third.

Jogalong results 6/12/09
Suzie 32.45 (pb is 30.16)
Thea 28.57 (pb is 27.36)
Cathy 31.31 (pb is 27.17)
Caroline 34.12 (pb is 29.50)
Helen 28.09 (pb is 26.27)

Thursday track results
4x100m Relay
M50/M45 Gary Bowen, Angel Marina, William Barker, Ken White 55.24
W40/W35 Katie Forestier, Amanda Walker, Rachelle Ellis-Brownlee, Bronwyn Calver 61.94

400m
M50 Gary Bowen 64.95 77.3%
W55 Noeline Burden 81.07 75.9

800m
M55 Ken White 2:24.21 84.8%
W40 Katie Forestier 2:38.80 75.3
W35 Rachelle Ellis-Brownlee 2:41.12 70.3
W40 Amanda Walker 2:47.11 71.0
M50 Roger Pilkington 2:52.72 67.3
W55 Kathy Sims 3:03.82 77.0
W40 Bronwyn Calver 3:07.44 62.2
W50 Helen Larmour 3:08.17 67.5

3000m
M35 Troy Steinman 10:41.05 71.0%
M60 Geoff Moore 12:07.97 75.8
M50 Roger Pilkington 12:32.36 66.9
W50 Helen Larmour 12:34.21 78.0
M50 Ewen Thompson 12:42.29 67.1
M50 Mick Horan 12:47.03 65.6
W45 Janene Kingston 12:49.78 71.8 **PB**
W40 Bronwyn Calver 13:01.38 67.2
M40 Craig Davis 13:22.06 58.5
W55 Miranda Rawlinson 15:10.67 69.9
W55 Ruth Baussmann 15:20.81 72.1
W60 Margaret McSpadden 16:22.19 70.7
W40 Jodie Davis 16:47.05 53.1

spiral 4
1 Ken White M55 6:38
4 Margaret McSpadden W60 8:50
5 Janene Kingston W45 6:53
12 Ruth Baussmann W55 7:58
14 Kathy Sims W55 7:11
16 Gary Bowen M50 5:59
17 Rachelle Ellis-Brownlee W35 6:50
21 Ewen Thompson M50 9:38
24 Roger Pilkington M50 6:26
25 Bronwyn Calver W40 6:58
29 Katie Forestier W40 6:23
30 Helen Larmour W50 7:00
34 Amanda Walker W40 7:15
35 Tony Booth M70 8:07
36 Geoff Moore M60 7:36

Training at Pialligo today: 5x690m
Troy: 2:20, 2:17, 2:23, 2:25, 2:25

Heidi: 2:29, 2:33, 2:39, 2:49, 2:55

Me: 2:44, 2:44, 2:38, 2:41, 2:39
Janene: 2:55, 2:46, 2:48, 2:55, 2:55
Tony: 2:48, 3:15, 2:54. ?, 3:38
The recoveries are less than half the distance of the efforts. The idea is to run very fast and evenly, trying to repeat the effort each time. As you can see from the time variations, this is not easy! This particular session should help the 3000m track race and cross country races from 3k to 6k.


FOOTNOTES
1. A very sore achilles I hobbled around on in the"spiral" stayed with me on Friday's run. No such problem today.
2. I am finally getting fitter, just when there are NO races of interest coming up.
3. The December FOOD MONSTER is lurking nearby, about to strike.