Monday
AM
9km-40:35 (4:31kms) Campbell Park
PM
16km-72:00 (4:30kms) Nolan Reserve
Fish out of water on the Northern Beaches but wanted to check out a potential training venue for squad members. Nolan's is a training mecca, a 1500m grass loop with a 650m add on over a small wooden bridge to Passmore Oval, wish I had something like this near me.
Tuesday
AM
7km-35:20 (5:03kms) Five Dock Bay
PM
10x400m (2min cycle), 10min rest, 4x200m (3) Drummoyne Oval
400m-70.7avg
200m-31.1, 29.9, 29.1, 27.9
400s were slower than I expected especially as the ground is in beautiful condition with a domestic one day match scheduled for Thursday.
Wednesday
AM
9km-42:00 (4:40kms) Five Dock Bay
+ Strength
PM
17km-68:13 (4:02kms) Centennial Park
Found myself running with a group I had no business messing with, a few 3:43s in there. Doesn't matter, it was stupid but it was fun.
Thursday
AM
8km-39:52 (4:59kms) The Bay
PM
7km Tempo - 26:06 (3:44kms) The Bay
37 degrees, blowing a gale and struggled with smoke inhalation, I've been vomiting black ash since. Shouldn't sook about it, family and friends in the mountains have actual problems. My sister inlaw's backyard was on fire, but they got the kids and animals out, now we're just waiting to hear about the house. The inlaws have just been evacuated from lower down the mountains.
Friday
Strength
Saturday
AM
5km - 2nd 17:24 (3:29kms) Curl Curl Parkrun
Worth the trip north to check out another training option. Watched Tom disappear off in the distance smashing the course record. Felt pretty good all things considered, would like to be running these tempos in 3:20kms with the same effort by Xmas.
PM
Strength +
10km-46:06 (4:37kms) Drummoyne Oval
Family still surrounded by fire, keeping vigil on rogue embers, wind has picked up again this afternoon. Aunt's house is one of the last standing on her street and Akira's godmother's family home also one of a few saved on her street, bloody lucky. Heard an RFS volunteer on the radio, between his regular job and the fire he hasn't stopped working since Thursday morning. Now that's a real marathon effort, Blue Mountains folk are as tough as they come.
Sergio Rosato is the Principal of St Thomas Aquinas my niece and nephew's school, a great leader.
Sunday
AM
24km-1:51.10 (4:38kms) Dee Why - Narrabeen
+ Strength
PM
8x200m (3) Drummoyne Oval
Avg 29.75, fastest 27.80
162km week, getting fit.
Where on the Beaches is Nolans? We're moving over that way at the end of the year.
ReplyDeleteHappened to run into JB at the end of Melbourne too. Great run!
North Manly according to this, flat as a pancake and good quality, perfect for easy runs and long intervals.
Deletehttps://maps.google.com.au/maps?client=safari&oe=UTF-8&ie=UTF-8&q=Nolan+Reserve&fb=1&gl=au&hq=nolans+reserve&cid=0,0,1081283275369125312&ei=j-tcUomsFciriAffjYGQAg&ved=0CIEBEPwSMAs