Sunday 27th February 2011

@ Camden Valley & District Archers, UWS Campbelltown.

Light drizzle, overcast, bright at times with some light glare.

4x 6 arrow ends @70m, 122cm warmup

70m/720 QRE

Lunch

4x 6 arrow ends @50m, 80cm 5-X ring face warmup

50m/720 QRE

Total 192.

The weather was actually really good for the purposes of shooting since there was pretty much no wind at all and the conditions were great.

I didn't feel particularly strong for some reason, could be any series of reasons but I have no idea where to pin it so it really doesn't matter.

My 70m rounds were pretty ordinary, I just couldn't expand through the clicker today, I felt okay in the draw and anchor, even in holding firmly on the target, but as time passed in expansion, I had problems getting through, leading to poor release action and spraying arrows.

70m 

Set 1: 43 50 42 52 48 43 = 278 (first and last arrows for Set 1 were both a 3 -_-; )

Set 2: 46 47 42 54 49 48 = 286

Total 564, with 3 X's and 7 10's+X's

After lunch, the 50m was set up as 5-X ring faces, with three on each target.  I took the right hand position which was lower than the target butt centerline.  The round was much better, unfortunately however due to it being a reduced ring face anything less than a five counts as a miss, and I had two misses.

50m

Set 1: 39 (miss) 44 49 55 51 52 = 290

Set 2: 40 (miss) 48 48 49 52 45 = 282

Total 572, with 2 X's and 11 10's+Xs

Score wise and shooting, the 50m round was better, I concentrated more on my breathing cycles and my elbow position and used them to help me get through around the clicker but it was still quite a struggle.  However, I have been able to get through with letting down and being more patient instead of forcing shots through like I normally would have in the past.  I didn't come within the 30second flag marker time wise, so I at least still completed each end well within time.

They aren't actually terrible scores overall, but I just had hoped to perhaps post something closer to a 585 than a score not even submittable (564).  But thats just the nature of training with up and downs.  Next up is the Northern FITA Star, a double FITA90, so lets see if my 70m+50m scores will be as good as the Metro's or not.

Saturday 26th February 2011

@ SOPA

Sunny warm to hot, no wind

2x 3 arrow ends @ 18m, 40cm, warmup

1x 1 arrow end @ 18m, 40cm, warmup

3x 3 arrow ends @ 18m, 40cm, warmup

FITA Indoor I (2x 10-3 arrow ends @ 18m, 40cm)

Total 86

Shot the Outdoor Indoor held at SOPA today being a club shoot.

I haven't shot an indoor round in quite a while so I don't really have any good idea how my scores compare really.  I was holding for very long sustained periods trying to get through the clicker without chucking my release, and thankfully I managed to keep it relatively controlled.

Shooting the round with my X10's, I know for sure I would have picked up a good 5 points or more if I had my 2315 linecutters set up to use.

The scoresheet put in after handicap in at 7th overall for the event, and based on raw scores, I came 2nd in my division by 3 points, so not too bad.

Session: 1 ( FITA 40cm at 18 metres )

1  = 27  27 2  = 26  53 3  = 28  81 4  = 28  109 5  = 28  137 6  = 27  164 7  = 27  191 8  = 25  216 9  = 27  243 10 = 30  273

Session: 2 ( FITA 40cm at 18 metres )

1  = 27  27 2  = 24  51 3  = 28  79 4  = 29  108 5  = 28  136 6  = 27  163 7  = 29  192 8  = 26  218 9  = 28  246 10 = 28  274

Score wise, I'm fairly consistent in only gaining 1 point up in the second round, for a total of 547, which on the AA tables equates to a rating of 77.

Friday 25th February 2011

Run Time
1.4km 5:56.

@ St Pauls
Sunny, not too hot, not any wind of note.

1x 6 arrow end @ 18m, sight settings for Saturday shoot @ SOPA
3x 6 arrow ends @ 70m, 122cm warmup
2x 36 arrow rounds @ 70m, 122cm scored
3x 6 arrow ends @ 70m, 122cm no scoring.

Total 114

Set 1: 49 43 51 49 49 38 = 278
Set 2: 51 45 52 46 54 49 = 288

Reasonable, about average, nothing too special to speak of.  Just got to keep on shooting.

Thursday 24th February 2011

@ SOPA

Sunny, no real wind to speak of, warm.

2x 6 arrow ends @ 70m, 122cm, warmup

3x 36 arrow ends @ 70m, 122cm scored.

Total 120.

Scores from today

Set 1: 46 46 45 50 48 55 = 290

Set 2: 51 48 51 52 48 48 = 298

Set 3: 49 48 50 49 45 44 = 285

Fairly consistently around the 280-290 score zone on average, which is up from January scores from recollection.  As it seems, it may be an approximate 5 point increase per month, or perhaps per 2000 arrows shot.  Will continue to of course track this progression.

If the set 1 and 2 were a QRE then it would be a 588, which I would be pretty happy with.  Even if set 2 and 3 were used for a QRE, then it would still be a 583, which would be pretty solid.

Tuesday 22nd February 2011

Run Time

1.4km 6:14

A bit slower than previous days, may have been due to poor sleep, may have been due to weather, who knows.  It's okay and normal to have up and down variances in any training cycle.

@ St Pauls

Rain periods, windy at times, brief sunny periods, overcast mostly, cool weather.

2x 6 arrow ends @ 70m, 122cm, warmup

3x 36 arrow rounds @ 70m, 122cm scored

4x 6 arrow ends @ 70m, 122cm, cooldown.

Total 144.

Set 1: 45 50 41 46 51 42 = 275

Set 2: 48 48 50 50 51 48 = 295

Set 3: 47 48 47 49 45 45 = 281

A twenty point variance between three rounds, still too much variance really, though that said, only 1 end (in set 1) that did not have a single 9 or 10 arrow, though there were 10 ends across all three that had 5's or 6's.  The shooting felt fairly solid for most part, some ends went through really easily, and felt much better than others, still unable to fully pin down what is a better ends/shot with my own analysis, though I feel my string alignment will need some attention in the future as it is not consistent enough at the moment.  Other than that, it was a good afternoon in some annoying weather conditions.

Monday 21st February 2011

Morning run
1.4km 5:52

Taking a rest day after the Metro's, was twinging on my right shoulder, was a bit stiff in between the shoulder blades.

Sunday 20th February 2011

@ Homebush Archery Park

Day 2 of Metropolitan Championships

Slightly cooler, still humid at times, sunny but with changing wind conditions, light to medium blustery conditions.

4x 6 arrow ends @ 90m, 122cm practice

FITA90

Total 168.

Being the second day, I had hoped to have a stronger performance than on Saturday, with a score improvement, however the weather conditions didn't really swing in my favour.  I had sleep, and I had food, so I had half expected to be able to put in a better performance.

Shooting wise, I did feel stronger and better for it, and to some extent, I think I did actually shoot better through the event, it was just a trickier set of conditions to deal with.

What I scored was down, but not majorly so.

90m: 27 42 35 40 49 29 = 222

70m: 42 43 53 51 48 50 = 286

50m: 19 25 26 26 24 22 25 25 19 26 24 25 = 286

30m: 28 27 24 28 28 29 29 30 29 29 26 29 = 336

Total: 1130

I lost 17 points at 90m, gained 2 points at 70m, lost 10 points at 50m and gained 6 points at 30m.

Putting this into perspective, the two who came 1st and 2nd ahead of me, lost 36 points and also 19 points respectively, so I held quite well against them.  The gap though between us was still quite large as my 90m score has really cost me the difference, with them shooting 250-280's for 90m.  If I can find a way to improve my 90m consistency, then I am sure I would have a much stronger fighting chance for the FITA90 events.

That said, I was pretty happy to finish up with a solid performance in challenging conditions.

Saturday 19th February 2011

@Homebush Archery Park

Hot, sunny, winds came up at end of 50m, strong buffets from behind and fishtailing at times, lighter winds during the day but not consistent.

4x 6 arrow ends @ 90m 122cm warmup

FITA90

Total 168

Scores breakdown

90m: 44 44 39 29 38 45 = 239, average 39.8, rating 73

70m: 44 47 46 50 43 54 = 284, average 47.3, rating 75

50m: 24 25 24 24 30 24 24 23 24 25 26 23 = 296, average 49.3, rating 80

30m: 25 28 28 28 26 29 27 28 28 29 27 27 = 330, average 55, rating 77

Average distance ratings 76.5, translates to 1147, which is spot on the 1149.

I hit my arm 4 times today badly in that it got caught underneath my armguard.  I'm not sure why but I suspect it was a roll off the fingers situation and not a clean release.

I had actually about 4 hours sleep and even overslept my alarm, and ended up rushing out to the even without packing a lunch or even having any sort of breakfast.  I sustained on some gatorade mix I had made, and some popped rice snack and mixed nuts.  I was pretty hungry by the end, but I'm happy that I could at least still power through 30+ degree weather with not that much food or sleep.

I really need to get cracking on the 90m score somehow as it is majorly letting me down.

Friday 18th February 2011

Run Time
1.4km 5:57

@ St Pauls
Sunny and warm, not really any winds of note.

2x 6 arrow ends @ 90m, 122cm, warmup
2x 36 arrow round @ 90m, 122cm scored
1x 36 arrow round @ 70m, 122cm scored

Total 120.

Scores for the distances were: 196, 250 and 284.  The 90m was still very flakey, good ends, bad ends, terrible ends.  Still need to brush up on consistency, and warming up faster so that after two practice ends, I can really get into swing since at competitions, 30m of practice gets at least 2 ends, but sometimes not more.

Thursday 17th February 2011

Run times

6:23 1.4km (split)

10:44 2.35km.

Improvement~

@ SOPA

Hot, humid, sunny, slight breeze at end of 50m, through 30m distance.

2x 6 arrow ends @ 90m, 122cm, warmup

FITA90

Total 156.

So, with the Metropolitan Championships coming up this weekend, and it being a double FITA90 for my category, I continued with the FITA90 practice.  As I shot a 1111 on Monday, I hoped to improve on that today, especially in hoping that I wasn't going to suffer double vision related problems.

Thankfully today I didn't, so I was much more comfortable in shooting my usual way.

Score wise, the distances were reasonable with the exception of my 90m score, to which I am still suffering greatly on.

90m: 228, average 38, rating of 70

70m: 285, average 47.5, rating of 76

50m: 292, average 48.6, rating of 78

30m: 333, average 55.5, rating of 86

Total 1138, rating of 75 (I'm hoping to shoot a 82 for Nationals at least).  

If we play with the ratings, on average, then it is 70+76+78+86 = 310/4 = 77.5, which equals a 1157.

In regards to QRE's, the combined 70m and 50m scores can be submitted, from sanctioned FITA90 events so for this, I would have a 577, which the required is 565, which means I would have another submittable score.

So, I really need to find a way to solid up my 90m score, and hopefully that might also translate to some few extra points at all other distances.

Tuesday 15th February 2011

It's raining, so I'm not shooting.  Good rest day anyway.

Went for a run in the brief non-rain period.

6:33 for the 1.4km run.

Monday 14th February 2011

Run Times

450m, Helen to Hector, 1:38

450m: Hector to Helen, 1:53.

Improvement.

@ SOPA

Overcast, some winds towards end of session.

2x 6 arrow ends @ 90m, 122cm, unscored

FITA90

Total 156 arrows.

It wasn't the best of sessions, for some reason today, and experienced on Saturday also, my eye dominance is going strange.  I'm having difficulty in maintaining right eye dominance and end up seeing the target to my right.  To counter this, I put a bit of folded paper over my left lens and continued to shoot with the patch.

I scored a total of 1111, with a 520 first half, and a 591 second half.  It wasn't crash hot shooting, but considering I shot through with virtually no breaks for anything except to score and change distances, I think it was alright.  I've been hitting my arm heaps and am turning my left forarm into shredded meat, so I need to fix that somehow, besides putting on an arm guard.  As far as benchmarks go though, the overall score is reasonable for how I felt it went.

Sunday 13th February 2011

@ Sydney Bowmen

Overcast, low winds to strong winds.

12x 6 arrow ends @ 60m, 122cm, unscored

Total 72.

I was still pretty worn out from yesterdays shoot at the Waringah Open, took me 5 ends to warm up properly and feel like I was shooting to any proper degree.  My releases were pretty poor, and I didn't rotate my arm out properly, resulting in hitting my arm a lot to the point where I took a bit of skin off my forarm.

After warming up, it was much better, and my release cleaned up, a nice relaxed starting point through the shot cycle, and trying to remember to maintain posture to ensure solid rotation through.

I was busy today so didn't shoot more, but spent a brief period working with Odette on her shooting before I had to leave.

Saturday 12th February 2011

@ Inman Park, Waringah Archers

Overcast, periods of light to medium rain, windy in gusts from behind with slight fishtail but not crosswinds...

3x 6 arrow ends @ 60m, 122cm, practice no scoring

FITA 900 round

5x 3 arrow ends @ 40m, 122cm, elimination matchplay novelty event

Total 123

I was trying to use the higher elbow and expansion, but it was pretty challenging today as I didn't get enough sleep as I had liked to.  The weather conditions weren't the best either and so for what I did manage to shoot I was pretty happy.  I put down a 263, 267, and 276 for a total of 806, a new personal best for the FITA900/Canberra round.  My sight settings were decent enough though the winds were causing quite a bit of vertical variation, though my releases and shoulder alignment were fairly controlled today.  Only had one bad shot into the blue, the rest were red or better.  I nearly had a perfect end at 50m, with 5 10's but my I clipped my shirt and it ended up in the 7 for a 57, which for me was a bit sad since I haven't clipped my shirt in years, since I don't wear a guest guard, so it annoyed me a little.

Afterwards while they were compiling the scores to find placings and so on, they ran an elimination matchplay at 40m (122cm face, 3 arrow ends, 1min timer).  I made it through 3 rounds into the finals, where I lost 27 (10,9,8) to 26 (9,9, 8), to come in second.  Unfortunately only first place got a medal for it.  Speaking of medals, my 806 was good enough to take first place in Open Mens Recurve. :)

No running today, it's raining -_-;

Metro Champs next week, need to get cracking on some 90m scores to boost up my FITA90.

Friday 11th February 2011

@ St Pauls

Warm, not too hot, sunny, turning overcast later.

18x 6 arrow ends @60m, 122cm face, unscored.

Total 108.

Continued to work on the form suggested by Ricci, it does work, had some solid groups but finding the consistency in managing to get the form to work is the challenge.

Thursday 10th February 2011

Todays run time

200m: 37s

1.4km 6m 59s

@ SOPA

Cloudy for most part, some rain, no wind, turned brighter and warmer.

3x 6 arrow ends @ 90m, 122cm, unscored

2x 36 arrow rounds @ 90m, 122cm, scored

3x 6 arrow ends @ 70m, 122cm unscored

2x 36 arrow rounds @ 70m, 122cm scored.

Total 180.

After my two scored 90m rounds, Ricci came along and gave me a little coaching on changing my elbow position to help with faster better expansion, and also how I could strengthen my bow arm with weights.  I tried to use the change in the 70m rounds, which, I think worked when I managed to do it, so once again it's back to habit breaking to change to new technique.  It isn't actually different to what I've been telling people, but rather I've never really had anyone who was able to provide me the feedback I needed to make it work for me.

For the 90m rounds, I scored a 228 and a 257, while with the 70m rounds, I scored a 296 and 298 for a practice QRE score of 594, which, while isn't a new PB, is consistent in itself and high scoring, so I was pretty happy with that.

I still need to improve my 90m but that will come in due course.

Tuesday 8th February 2011

Todays lap times:

1.4km - 6m 54s

2.35km - 11m 45s

@ St Pauls

Started overcast, still, turned sunny with breezes

2x 6 arrow ends @ 90m, 122cm, unscored

3x 36 arrow rounds @ 90m, 122cm, scored

4x 6 arrow ends @ 90m, 122cm unscored.

Total 144.

I shot a light-ish day of shooting, working on trying to bring some kind of consistency to my 90m shooting.  Towards the end, I settled my hand position much better but was tired from shooting and so my releases were going badly.

Score wise I put down a 258, 238 and 235 for the three rounds, with a top scored end of 53 (in the 235 round) and lowest score end of 27 (also in the 235 round).  Around average really for me.

Monday 7th February 2011

I decided that today should be a rest day after last week's shooting efforts.  While I'd like to continue to put down large numbers of arrows weekly, I need to slowly work it up, so this week I would expect to shoot less, but hope for better quality of the arrows I shoot.

I did a block and 3/4ths which equals to 2.35km according to Google maps, in 12min 29sec, still a good two minuites and so (really three minutes) off the pace, but it's a half decent start to work on.  I paced myself, I probably could go a bit faster but I am not yet sure how to pace myself faster without burning out quickly.  Something to work on over time I'm sure.

Today's run times. 6th February 2011

1:56
1:56
46s

I made a shared google calendar
https://spreadsheets.google.com/ccc?key=0AheZng5fglAkdFVmU0stYlFmbnFzZ2J6UmlQRkRQTlE&hl=en&authkey=CJ-Op-IM

Sunday 6th February 2011

@ Sydney Bowmen

Hot, sunny to start, cloud cover later turning gusty.

3x 6 arrow ends @ 60m 122cm unscored warmup

Canberra round

Total 108

Shot the invitational teams event at Sydney Bowmen today.  4 person teams shooting the round with agglomerate scores for placing.

Putting the team scores aside, I scored much better than I expected, considering that by the end of the practice and round itself I had done 924 arrows this week, a monsterous number for me.  I did struggle all day in being able to have good releases, and had immense difficulty in bringing my shoulder around and using my back.  Once the wind came up at 40m, it was real fight to put arrows down cleanly.

Score wise, I put in a solid 796, pretty much around my usual envelope (800, 799, 774, being the last few I've shot).   In terms of the breakdown of score

60m: 258 with 15 gold

50m: 261 with 17 gold

40m: 277 with 28 gold.

Looking at it from a 'gold' perspective, half my arrows in gold at 60m, around half at 50m, nearly all at 40m.

The points to be gained really do come down to my 60 and 50m distances, being always very close in score.

It was a solid day of shooting anyway.  Lets see how I manage to recover for another week ahead.

Saturday 5th February 2011

@ SOPA
Very hot, sunny, bright, some light winds at times.

1x 3 arrow end @ 30m, 80cm unscored unofficial warmup
3x 3 arrow ends @ 30m, 80cm unscored official practice
12x 3 arrow ends @ 30m, 80cm scored Club League
6x 6 arrow ends @ 30m, 80cm scored.

Total 84 arrows.

It was pretty hot today, so hot that the club event was cancelled after the first session, apparently two people were suffering heatstroke and their thermometer was reading 40°C. I shot pretty poorly today, and it felt like every shot I took was doing SPT. My hold times were too long and I had issues in expanding properly today, along with clean releases. Score wise, it was okay, a 329.

Afterwards when the event had been called off, we could still shoot, so I proceeded to continue, and put down a solid 333.

The scoresheet from the club round.
Session: 1 ( FITA 80cm at 30 metres )

1 = 27 27

2 = 27 54

3 = 26 80

4 = 29 109

5 = 27 136

6 = 25 161

7 = 29 190

8 = 30 220

9 = 27 247

10 = 27 274

11 = 27 301

12 = 28 329

Its been a long week of shooting and I may be suffering the fatigue of it, will have to see how I manage in the club event tomorrow at Sydney Bowmen, being a single Canberra. The weather is predicted to be cooler with winds and potential rain also.

Today's run times.

Same routine as before.
2min 3s
1min 57s
57s

Staying around the same.

One thing that is niggling me is, I know everyone's body types are different, and same for muscle. While I'm sure people will say that, everyone can be trained to run these distances in these times, a part of me disagrees. Its like saying, get a fit and healthy 150kg person, and you'd expect them to be able to sprint the 100m in 10 seconds, just because it's train-able.... To me, certain body types are more suited to certain activities etc. Over the years, I have come to realise that I'm much better at bursts of activity rather than sustained activity, and this is something I have noticed also from my Kendo experience, and I have a decent recovery inbetween (decent, not fabulous). I'd rather see a fitness testing methodology that can take into account these measures instead of a simple one-size-fits-all scenario. Of course, that makes life much harder for some people out there, so until that day, I'll just have to keep running or something.

Running

I went for a lighter run today, no puking, yet...
I did the first 450m (street length, road to road according to Google maps, so it's kinda rough I guess) in 1min 57s, it starts with a uphill incline before a decline into a dip and a slight incline back up.
I did the return leg at the other side of the block after walking up the side of the block to cool down (220m walk), before the other 450m leg in 2min 11s, this time it starts with a long incline before a short decline to the road.
I walked again the side block, 230m, before running from the end of the street to my house, 200m, in 54s, which, is half incline, half decline.

So tired... my chest was hurting (not just my lungs, but like, pulsing in my sternum), but my legs weren't so bad I think because I wasn't doing it in one solid block. Time wise, thats roughly 2min 3s for a 450m block on average, which is still a good ways away... Just got to keep running I guess.

Some thoughts.

I had some thoughts, and decided to post on my life blog instead of here, but it is related to my shooting.

http://flehrad.blogspot.com/2011/02/current-drives.html

Friday 4th February 2011

@SOPA

Hot, wind gusts coming up.

3x 12 arrow ends @ 90m, 122cm unscored

6x 6 arrow ends @ 90m, 122cm scored

6x 6 arrow ends @ 90m, 122cm scored

7x 6 arrow ends @ 70m, 122cm unscored.

Total 150.

It was a pretty terrible session with the wind coming up kicking around.  Was still tired and sore from shooting over the last week, was just in general not going so well.

The two scored lots of 90m were 210 and 207.  Pretty ordinary at best.

Thursday 3rd February 2011

@ SOPA

Hot and humid, bright at times with darker cloud cover periods, periods of light to medium wind gusts.

3x 12 arrow ends @ 90m, 122cm unscored

3x 12 arrow ends @ 90m, 122cm scored

2x 72 arrow QRE rounds, shot in 12 arrow ends @ 70m.

Total 216.

Not much to comment in regards to todays shooting, was fairly mediocre, had some good solid shots but also quite poor releases.  Ups and downs.

90m scored round:

1) 9 8 8 8 8 8 7 7 5 4 4 3 = 79

2) 7 6 6 6 5 4 4 4 3 2 M M = 47

3) 8 8 7 7 6 4 3 3 3 2 1 M = 52

Total 178

QRE rounds

1.

1) X 10 9 9 7 7 7 7 6 6 5 2 = 85

2) 10 9 8 8 7 7 7 6 6 5 4 4 = 81

3) 10 10 9 9 9 8 7 7 6 6 6 5 = 93 (269)

1) 9 9 8 8 8 7 7 7 6 5 4 2 = 70

2) X 10 9 9 9 7 7 7 6 6 4 4 = 88

3) 9 9 8 7 7 7 7 6 5 3 3 = 80 (238)

Total 507

2.

1) X 10 9 9 9 9 9 9 8 8 7 7 = 104

2) 10 9 9 9 9 9 8 8 7 7 7 7 = 99

3) X X 10 10 9 8 8 8 7 6 5 4 = 95 (298)

1) 10 10 9 9 9 8 8 7 7 6 6 6 = 95

2) 10 10 10 9 9 9 9 8 8 8 6 5 = 91

3) 10 9 8 8 7 7 7 7 6 6 5 4 = 84 (270)

Total 568.

Need to work on consistency in everything.

Tuesday 1st February 2011

@ St Pauls

HOT, Bright, a little gust of wind now and then. Very dry.

3x 12 arrow ends @ 90m, 122cm unscored

3x 12 arrow ends @ 90m, 122cm scored

3x 12 arrow ends @ 70m, 122cm scored

6x 6 arrow ends @ 50m, 80cm scored

1x 6 arrow end @ 30m, 80cm unscored

6x 6 arrow ends @ 30m, 80cm scored

Total 186.

Shot a practice FITA90m today, with exception of one end at 30m to obtain sight settings for the new bow weight.

Scored a 235, 277, 284 and 332 respectively for a 1128 total.  Up 125 points from my last practice FITA90 in August of last year.  Plenty of space for improvement.  I dropped 10 points at 50m with a miss from a shonky release, otherwise it was pretty decent I felt.

For 90m and 70m, since I shot them in 12 arrow ends, I could probably have done a little better if they were shot as 6 arrow ends.  That said, won't know until I repeat it in 6 arrow ends.  Overall  Iwas pretty happy with it, and had a good afternoon in the terribly high heat.

Minimum Fitness Requirements

So, for men, we need to run a 2.4km run in 10.16 minutes (I'm not sure if it means 10 minutes and 6 seconds, or 10 minutes and 16 seconds), which is quite a cracking pace.  From the reports, there was a few people who failed the requirements during the two rounds of fitness testing held over the weekend.  Of course I'm not entirely sure how it affects their chances of being on whichever teams they hope to be on....

So, I guess I have to start to run as well.  According to google maps, the loop around my block is a 1.4km distance.  So, goinog by that, I would have to do 1.7x my block loop for the 2.4km run.  It'd be easier to just do two laps for the extra distance.

With my calculations,   that comes to roughly 237m/min (rounding up), so for a 2.8km loop, I'd be allowed to have 11.8 minutes.

I took  my first run this morning and it was quite a painful experience.  It's been a few months since I did a run at all, and while I could boast a 9:12 mile (1.6km) thats obviously not a 10.16 2.4km.  So, timing myself, I managed a 1.4km single loop in 7:09.  That comes down to 197m/min.  It's a good 40m/min off, not to mention, if I managed to make the pace, I need the stamina to actually survive a second lap.  I did manage the run without breaks though I'm sure I slowed down at a few spots so thats definitely not good at all.  Converting the time into a 2.4km run brings me to 12.18minutes, so a good 2 minutes off the mark.  Yipes.....  I personally really hate running.... ~sigh~.

EDIT:
So, that run was a bit harder on me than I expected.  After I finished posting, I ended up throwing up too.  -_-;  oooooohboy this is going to be tough...