Rocky's Running Diary http://www.orble.com/rockys-running-diary/

An U20 cross country and athletics runner, I took up club running two years ago for Randwick Botany Harriers, and train with Sean Williams' squad. Running plays a major part in my life; and this blog is a training diary in testament to that.

Current PBs:

800m - 2.12
1500m - 4.30
3k - 9.46
5k - 17.21
10k - 36.00
Queens Park 6k XC - 20.53
NSW AllSchools State XC 2005 U20s - 26th
National Cross Country 2006 U20s - 49th

Goals:

sub 2:10 800m (even sub 2:08)
4.25 1500m
sub 9.40 3k (even close to 9:30, idealy sub 9:30)
sub 17 min 5k (even 16.40)
sub 35:30 min 10k (even sub 35.00)
sub 80 min half

 en Wed, 15 Nov 2006 12:05:00 GMT Wed, 15 Nov 2006 12:05:00 GMT info@orble.com info@orble.com wednesday 15th - 1:18 http://www.orble.com/wednesday-15th-118/ about 15.5kms good solid start, then met mo and jim, and settled into an easier pace, then another 15 mins very fast to finish, with a 4 min k at... http://www.orble.com/wednesday-15th-118/#comments http://www.orble.com/wednesday-15th-118/ Wed, 15 Nov 2006 12:05:00 GMT tuesday 14th - 4x1 lake (1450m) http://www.orble.com/tuesday-14th-4x1-lake-1450m/ 4 x 1 lap of the lake (off 2 mins) 4:53, 5:01, 4:58, 4:56 felt really good, was up with some much faster people like tiger, keith, marco, jenny. did... http://www.orble.com/tuesday-14th-4x1-lake-1450m/#comments http://www.orble.com/tuesday-14th-4x1-lake-1450m/ Wed, 15 Nov 2006 12:03:00 GMT monday 13th - 48 mins http://www.orble.com/monday-13th-48-mins/ apparently 9.7km felt ultra stiff and sore at the start of this, but took it very easy... when i joined the group it was a little better, and some drills... http://www.orble.com/monday-13th-48-mins/#comments http://www.orble.com/monday-13th-48-mins/ Mon, 13 Nov 2006 11:19:00 GMT sunday 12th - 1:36 http://www.orble.com/sunday-12th-136/ longer run today, ran both to mckay and back after the group hour. covered 21kms. according to the garmin, i burned 2647 calories, (what the??) so i wont be relying... http://www.orble.com/sunday-12th-136/#comments http://www.orble.com/sunday-12th-136/ Sun, 12 Nov 2006 06:18:00 GMT saturday 11th - 3000m race http://www.orble.com/saturday-11th-3000m-race/ 9:46 not that happy, a PB, but not as good as i would've liked. i gave it my all, but it didnt seem to go right. first 200m was in... http://www.orble.com/saturday-11th-3000m-race/#comments http://www.orble.com/saturday-11th-3000m-race/ Sun, 12 Nov 2006 06:08:00 GMT friday 10th - easy 22 mins http://www.orble.com/friday-10th-easy-22-mins/ nice and easy. and i got a garmin 305! and a new ipod shuffle which clips onto my shorts, so music without carrying anything! found the queens park 2k course... http://www.orble.com/friday-10th-easy-22-mins/#comments http://www.orble.com/friday-10th-easy-22-mins/ Sun, 12 Nov 2006 05:54:00 GMT thursday 9th - 2 times 3x200m http://www.orble.com/thursday-9th-2-times-3x200m/ 3x200m (1 min/3 mins), 3x200m (1 min) 31, 32, 32, 32, 33, 32. just meant to be 800m pace freshening up for the 3000m of saturday. which for me is... http://www.orble.com/thursday-9th-2-times-3x200m/#comments http://www.orble.com/thursday-9th-2-times-3x200m/ Sun, 12 Nov 2006 05:51:00 GMT wednesday 8th - easy 30 mins http://www.orble.com/wednesday-8th-easy-30-mins/ easy 30 mins. was pretty tired, only got 5 hours of sleep because had an exam this morning, so up early, and was up late last night studying. was sore... http://www.orble.com/wednesday-8th-easy-30-mins/#comments http://www.orble.com/wednesday-8th-easy-30-mins/ Wed, 08 Nov 2006 07:58:00 GMT tuesday 7th - 4x1k http://www.orble.com/tuesday-7th-4x1k/ 4x1k of 5 mins recovery 3:07, 3:06, 3:07, 3:09 really good session, very happy with this. was really pushing it along. after seeing some of the 400 sessions of 3... http://www.orble.com/tuesday-7th-4x1k/#comments http://www.orble.com/tuesday-7th-4x1k/ Tue, 07 Nov 2006 07:23:00 GMT monday 6th - easy 30 mins http://www.orble.com/monday-6th-easy-30-mins/ easy 30 mins, felt pretty stiff and sore at beginning, but warmed into it and felt better at the end. happy to have an easy run. http://www.orble.com/monday-6th-easy-30-mins/#comments http://www.orble.com/monday-6th-easy-30-mins/ Mon, 06 Nov 2006 02:21:00 GMT sunday 5th - 1:13 http://www.orble.com/sunday-5th-113/ good run today, program had it as a little shorter because of a focus for the state 3k next weekend. meant to be easy, but wanted to put in a... http://www.orble.com/sunday-5th-113/#comments http://www.orble.com/sunday-5th-113/ Sun, 05 Nov 2006 00:45:00 GMT saturday 4th - 800m race http://www.orble.com/saturday-4th-800m-race/ 2:13 apparently, hand timed. Sean had me at 2:12 and i was hoping i got under 2:12, but whatever. look 2:13 isnt that good, but considering i havent done that... http://www.orble.com/saturday-4th-800m-race/#comments http://www.orble.com/saturday-4th-800m-race/ Sat, 04 Nov 2006 00:44:00 GMT friday 3rd - easy 26 mins http://www.orble.com/friday-3rd-easy-26-mins/ nice and easy, stiff at start, but ran the legs in, good warm up for tomorrow. http://www.orble.com/friday-3rd-easy-26-mins/#comments http://www.orble.com/friday-3rd-easy-26-mins/ Fri, 03 Nov 2006 00:38:00 GMT wednesday 1st - 55 mins http://www.orble.com/wednesday-1st-55-mins/ only managed 55 mins, was completely wrecked, and im not sure why. id been taking it easy for a little to recover, and then yesterday was a bit of a... http://www.orble.com/wednesday-1st-55-mins/#comments http://www.orble.com/wednesday-1st-55-mins/ Wed, 01 Nov 2006 01:18:00 GMT tuesday 31st - 10x500m http://www.orble.com/tuesday-31st-10x500m/ 1:33, 1:34, 1:35, 1:37, 1:38, 1:37, 1:40, 1:41, 1:40, 1:33 (done on mckay) pretty good session, but still started dying after the first 3 or so, and only turned it... http://www.orble.com/tuesday-31st-10x500m/#comments http://www.orble.com/tuesday-31st-10x500m/ Tue, 31 Oct 2006 01:12:00 GMT