16km-66:35 (4:10kms) The Bay
Including 40min fartlek - 3x3min, 3x2min, 10x1min efforts/1min floats
10km-44:06 (4:25kms) The Bay
6km-27:00 (4:30kms) Centennial Park
+ 8x100m hills - fastest 14.55, i think that's my fastest ever. I was unsuccessfully racing a few cyclists up the hill, super talented runners who've been spending alot of time on their bikes lately.
600m TT - 89.30 ES Marks
37 degrees, bloody windy and a 2m wide walkway across the track at the 300m mark to hurdle. The worse the conditions the greater the training effect, if it doesn't kill you.
6km Tempo - 20:42 (3:27kms) The Bay
22km-1:42.20 (4:39kms) The Bay
16km-64:30 (4:02kms) Five Dock Bay
including 20min fartlek (70sec hard/50sec float) @ 3:47kms. I suck at fartlek, 3:50s is generally a good indicator of fitness for me, sub 3:40s seems to be pb ready. Felt pretty good, might be getting fit.
#210 marathon for the squad today, JB 2:41.42 at Melbourne, a gutsy performance from him as usual and we would've gladly taken that 10 weeks ago. 5:30ish conversion from the recent half, a good bad day, Fats wise words on depletion turned out to be prophetic, smart bloke that one. Hard to convince an athlete who races with ambition to celebrate the effort rather than the result. Perspective can be lost by coach and athlete, but he should be as proud of that performance as I am, if you can't celebrate giving it everything then it wasn't worth doing in the first place.