Tuesday 27 August 2013

2km + 8x200m / 12x400m

Monday

AM
7km-32:05 (4:35kms) Timbrell Park

PM
16km-70:56 (4:26kms) Centennial Park

+ 4x100m Hills


Tuesday

AM
7km-34:51 (4:59kms) Timbrell Park

PM
2km effort, 10min rest, 8x200m (3) ES Marks

2km-6:17
8x200m (3) 31.4, 29.7, 29.6, 29.7, 29.5, 29.7, 29.6, 24.7


Wednesday

AM
7km-34:04 (4:52kms) Timbrell Park

+ Strength

PM
9km-41:15 (4:35kms) Centennial Park

DNF after my 3rd trip to the dunny. Stomach a mess from all the vomiting during last night's session and definitely shouldn't have backed up with a heavy strength sesh this morning. Lesson learnt.


Thursday

AM
7km-34:00 (4:51kms) The Bay

+ Strength

PM
12x400m (1) Goodard Park

avg 67.8


Friday

Rest - Strained abdominals from Tuesday, in a world of pain. Who would've thought that running fast has consequences, exactly why I started the speed work this early.


Saturday

Aborted attempt at 500m, agony!


Sunday

24km-1:51.36 (4:39kms) Centennial Park

What a bonus, thought 5km would be the limit.

102km with a very pleasing 200m in there.






Wednesday 21 August 2013

8x500m + 2x150m / 7km Tempo / 3x2km / Hard 500m

Monday

AM
9km-44:22 (4:56kms) Timbrell Park

+ Strength

PM
16km-74:08 (4:38kms) Centennial Park


Tuesday

AM
9km-45:36 (5:04kms) Hen and Chicken Bay

+ Strength

PM
8x500m (3min cycle) + 2x150m ES Marks

92avg, 19.13, 18.31


Wednesday

AM
7km-33:00 (4:43kms) The Bay

PM
16km-73:20 (4:35kms) Centennial Park

+ 4x100m Hills


Thursday

AM
7km-32:19 (4:37kms) The Bay

PM
7km-26:01 (3:43kms) The Bay


Friday

Rest


Saturday

AM
3x2km (9min cycle) The Bay

7:30, 7:23, 7:16

PM
500m-73.9 The Bay

Pleasantly surprised.


Sunday

AM
24km-1:47.31 (4:29kms) Centennial Park

PM
Strength

Foot swollen, don't think fast 150s and 24km long runs are compatible.

135km week



Tuesday 13 August 2013

1x200m / 20x300m / 4x300m + 19min Fartlek

Monday

6km-28:30 (4:45kms) Centennial Park


Tuesday

1x200m - 25.46 (standing start) ES Marks

A speed test to take advantage of the fresh legs. Turnover was great, but shuffling like a Japanese woman in a kimono. 76.0kg, big man.


Wednesday

16km-73:00 (4:34kms) Centennial Park


Thursday

AM
7km-33:28 (4:47kms) The Bay

PM
20x300m (1) Tamplin Park

avg 52.5, fat burner.


Friday

AM
Strength

PM
16km-68:01 (4:15kms) The Bay


Saturday

AM
4x300m (3) 19min Fartlek 1, 2, 1, 2, 1, 2, 1, 2min efforts with 1min floats at Centennial

46.0, 45.9, 45.8, 47.0. Fartlek avg 3:53kms.

Runners are cruel, a few recent harsh albeit accurate quotes:-
'You sound like a dying dog' Claire today
'You normally look fitter' Megsy Tuesday
'I don't know why you humiliate yourself doing long races, stick to the short stuff' The Bull after Sydney Harbour 10km

PM
9km-44:15 (4:55kms) Hen and Chicken Bay


Sunday

AM
20km-93:17 (4:40kms) Centennial Park

PM
10km-44:50 (4:29kms) The Bay

121km week



Tuesday 6 August 2013

Plyos / 300m + 12x200m / 3km + 1.5km Fartlek

Monday

6km Easy Timbrell Park

+ Plyos

+ 4x60m


Tuesday

1x300m, 12x200m (3) ES Marks

300m-41.58 standing start.
200m-34.2, 33.5, 31.6, 30.4, 30.2, 29.3, 28.2, 28.4, 28.8, 28.5, 28.1, 26.2 rolling starts.

I've given myself a pre Xmas goal of sub 52sec 400m. According to the World Rankings, 20 guys over 40 years did it last year, so it seems like a challenging enough mini goal to be satisfying. It'll help my 800s to get some speed back, aerobic fitness seems to have minimal correlation to my 2 lap performance and I'd be bored and fat without anything between now and January. Blah blah blah, ridiculous over sharing.

Plan for today was 42.0 as easy and even as possible and anything else a bonus. The last 6x200m were quite a nice bonus.


Wednesday

6km easy + 6x60m Nield Park


Thursday

3km, 4min rest, 1.5km Fartlek (30 hard/30 float) The Bay

3km-10:28 (3:29kms), 1.5km-5:00 (3:20kms)

64sec slower than last month, sitting on the couch isn't paying dividends.


Friday

Rest


Saturday

6km easy


Sunday

24km including C2S-56:42 (4:03kms) 780th

Dora's gigantic head broke in warm up, had to carry it the whole way without a handle. My hands are more tired than my legs, they've been cramping all day.

66km week