Martin Plüss
@plu
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It’s about geography, my local community, #parraeels, #triathlons and #6kmrunning to run ultras..
Sydney, New South Wales
Joined July 2007
My sideline activity is reading about Australian explorers. They were the endurance athletes of their day. So much to learn from these endeavors for my exercise and their legacy through to today.
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Avoca 6km.39:52.6:38 per km .132bpm.163spm.0.93 stride .6:33.6:38.6:54.6:40.6:42.6:24
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1500m Gosford - cold .33.06.2:12 per 100.24 spm.27spl.11:16.11:08.10:42
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6km Avoca Beach .38:45.6:25 min per km.139 bpm.162spm.0.96 stride .6:10.6:40.6:38.6:28.6:38.6:04
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Avoca 6km .39:49.6:37 per km.143 bpm.163 spm.0.93 stride .6.33.6:45.6:39.6:48.6:36.6:25
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Avoca 6km .40:47.6:47 per km .140 bpm.159spm.0.91 stride.7:56.7:12.6:49.6:56.6:45.6:54
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Avoca 6km.Hills at end this time .41:57.6:58 per km.163spm.0.89 stride .6:28.6:54.6:49.7:04.6:47.7:50 . Photo: was talking to a tradie. He had #parraeels flags and iPhone case. He is Manly supporter and lost a bet and has to deal with chats with people like me for the year.
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Avoca Beach 6km.39:53.6:38 per km.140bpm.163spm.0.92 stride.6:46.6:59.6:48.6:27.6:38.6:14
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Avoca Beach 6km.39:40.6:36 per km .140bpm.164spm.0.92.6:26.6:47.6:49.6:30.6:43.6:22
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Avoca 6km .40:07.6:40 per km .161 spm.0.93.6:46.6:45.6:36.6:52.6:36.6:32
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Avoca 8km.53:17.6:39 per km .136 bpm.161 spm.0.94 stride .6:25.6:25.6:39 .7:18.6:47.6:57.6:27.6:16
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Avoca Austral and Warren climb .500m.40 m climb.4:08 min.8:00 min per km.131 bpm.153spm.0.82 stride
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Avoca Beach 6km.38:44.6:27 per km .161 spm.0.96 stride .6:41.6:40.6:11.6:21.6:30 .6:18
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Avoca Beach 6km .Getting the feel for new starting and finishing places. Same course as yesterday and got into the rhythm of the hills and 18 seconds per km faster today. 39:27.6:34 per km .132bpm .161spm.0.91 stride .6:31.6:41.6:40.6:23.6:29.6:41
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Avoca Beach 8km.All weather running .55:32.6:56 per km.6:37.6:52.6:47.7:16.7:04.7:03.7:09.6:38
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Avoca Beach 6km .29:53.6:38 per km .134 bpm .162spm.0.93 stride .6:37.6:52.6:38 .6:53.6:41.6:10
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Hornsby 1500m .Solid start to holiday training. 31:16.2:05 per 100m.26 spm.27spl .11:03.10:31 paddles .9:42 paddles and flippers.
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Run Club 3 km .19:47.6:34 per km.132 bpm.161 spm.0.94 stride .6:40.6:32.6:32. Photo : course detour.
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Penno West 5km.33:43.6:44 per km .135bpm.161spm.0.92stride.6:38.6:48.6:40 .6:54.6:39. Cut short for monthly visit to my physio.
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I listen to my body to determine when to change my running shoes. Last Friday on my run, I felt my knee which a rare occurrence. On yesterday‘s run, I could feel my glutes. So I looked at my numbers - since 1 November 2024, I’ve done over 1216km. Time for a new pair.
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Penno West 6km - reverse. 41:01.6:50 per km.138 bpm.162spm.0.91 stride .6:44.6:57.6:58.6:56.6:58.6:25
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