Tuesday 17 September 2013

2x3km, 2x150m / 7km Tempo / Sydney 1/2

Monday

AM
7km-35:32 (5:05kms) Timbrell

PM
14km-73:02 (5:13kms) Centennial


Tuesday

AM
7km-36:00 (5:09kms) The Bay

PM
2x3km (7) + 2x150m (3) ES Marks

10:12, 10:09
19.52, 18.20


"Actually, I didn't tire at that time (when I got dropped in the first 10k). I wanted the pace a little bit increased but if we are sticking together maybe the pace is slow because we are waiting for each other. I wanted the pace a little bit pushed so that's why I (fell back on purpose)."


Bekele after beating Geb and Mo, I reckon he's full of shit. Nobody intelligent enough to come up with such a cunning strategy in his debut half would be stupid enough to reveal it to his opponents.


Wednesday

AM
7km-31:50 (4:47kms) The Bay

+ Strength

PM
16km-80:12 (5:02kms) Timbrell Park


Thursday

AM
7km-34:11 (4:53kms) Nield Park

+ Strength

PM
7km Tempo - 26:15 (3:45kms) The Bay

Another goal, but not for this year 400m run your age club. I think the great Sydney Pacific sprinter Peter Crombie has done this several times.


Friday

AM
9km easy

+ Strength

PM
10x400m (1) QE Park

70avg Comfy


Saturday

Rest


Sunday

AM
Sydney 1/2 - 81:49 (3:52kms) 70.3kg

Controlled effort but 2min quicker than the same effort at M7, took a toilet stop under the bridge in the 13th km. A drunk must've designed the course, it felt like I was trying to navigate my way through a bowl of spaghetti. I enjoyed that, a beautiful Sydney morning, perfect conditions and I feel like i'm starting to get fit.

PM
Strength +

7km-33:15 - (4:45kms) Campbell Park

Check out Martyn Ashton's bike handling skills, sadly it hasn't ended well for him.

141km week, 4x strength and a good 150m.

4 comments:

  1. You are adapting quickly to life as a 25km specialist. Last week you did two fifths of bugger all on Mon and Tue. Yet this week after your second consecutive 25km race you've managed at least 21km further with some decent 3km efforts and a smoking 150m to finish.

    How're the guts feeling?

    MM

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  2. I like 3km reps, maybe I should put in a session of them for our next race...

    And as for Bekele, all I know is he is faster than me!!! (a lot faster)

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  3. 'race' is generous, stumbled 25km is more apt. stoked with the 150m, quite controlled considering the accumulated fatigue. great to be getting through some volume whilst developing speed. guts are ok, careful not to vomit last night, got close during the 2nd 3km but held back.

    long intervals are great dion, i wish there was a bigger window of opportunity each year to include them in my training.

    ReplyDelete
  4. I thought you gave up the smokes tiger, emphysema city in centennial on sunday. you're a nutter!

    molly X

    ReplyDelete