Wednesday 27 November 2013

2km + 6x200m / 4km + 4x300m Hills / 6x300m Hills / 16km Tempo

Monday

AM
5km-24:18 (4:52kms) Five Dock Bay

PM
12x100m SOPAC


Tuesday

2km-6:41 (7) 6x200m (200m jog)-30.0 avg ES Marks


Wednesday

AM
9km-4:43km Barnwell Park

PM
16km-4:19km Drummoyne Oval


Thursday

AM
9km-4:28kms The Bay

PM
4km effort + 4x300m Cutdown Hills (jog back) The Bay/Callan Park

14:24 (3:36kms)
55, 51, 50, 47

Left the watch running from start to finish, total 17.85km, seems i've been underestimating the incidental running we do each session, not that it matters.


Friday

AM
9km-4:27kms Drummoyne Oval

+ Strength

PM
16km-4:34kms Drummoyne Oval


Saturday

AM
6x300m Hills (walk back) Callan Park

44.0 avg

PM
9km-4:50kms Barnwell Park


Sunday

AM
16km-61:05 (3:49kms) The Bay

PM
Strength +
13km-4:39kms Everywhere

165km week including 6ish km at 800m effort.


Wednesday 20 November 2013

300m, 200m, 3x2km / 90, 75, 60, 45, 30, 15 / 2x3km Fartlek + 8x150m

Monday

AM
Strength


Tuesday

PM
300m (7) 200m (7) 3x2km (4) ES Marks

300m-39.65
200m-26.80
3x2km-6:52, 6:52, 6:52


Wednesday

AM
Strength

PM
7km-31:05 (4:27kms) Centennial Park


Thursday

AM
7km-33:18 (4:46kms) The Bay

PM
90sec (7) 75sec (6) 60sec (5) 45sec (4) 30sec (3) 15sec Drummoyne Oval

90 - 2:46km pace
75 - 2:38
60 - 2:34
45 - 2:30
30 - 2:24
15 - 2:20

Way too slow, should all be sub 2:30s. Legs stiff and sore from lifting too heavy yesterday, stupid.


Friday

Rest


Saturday

2x3ish km Fartlek, 8x150m (jog back) Nolan Reserve

3:46kms

+ Strength


Sunday

24km-1:47.01 (4:28kms) Centennial Park


76km, productive rest week. 1100m faster than 800m pace, a good 300m and strength gains.

Tuesday 12 November 2013

4x150m, 300m, 200m, 6x1km / 3km + 2x1500m Fartlek / 5km Parkrun + 10x1min

Monday

AM
7km-33:05 (4:44kms) The Bay

PM
16km-68:30 (4:17kms) The Bay


Tuesday

AM
7km-33:05 (4:44kms) The Bay

Déjà vu

PM
4x150m (walk back), 300m (4) 200m (5) 6x1km (6min cycle) ES Marks

4x150m-20.1avg
300m-40.55
200m-27.20
6x1km-3:17 avg, comfy, got quicker each rep as I recovered from the sprints.


Wednesday

AM
8km-39:33 (4:57kms) Five Dock Bay

+ Strength

PM
17km-1:18.45 (4:38kms) Centennial Park

Crazy bike action


Thursday

AM
7km-33:48 (4:50kms) The Bay

PM
3km (5) 2x1500m Fartlek - 30 hard/30 float  (2) The Bay

9:56, 5:11, 5:13


Friday

AM
Strength

PM
10km-42:47 (4:17kms) The Bay


Saturday

AM
5km-17:51 (10) 10x1min (1) Curl Curl

PM
16km-85:20 (5:20kms) Woronora Pipeline

Hilly and I loved it, hungry for more hills.


Sunday

AM
24.2km-1:54.54 (4:45kms) Centennial Park

PM
6km-27:57 (4:40kms) Barnwell Park

161km week, 3 solid sessions, 1100m faster than 800m pace.

Tuesday 5 November 2013

1x400m, 4x2km / 7km Tempo / 4x150m, 1x300m / 5km Parkrun + 4x Broken 5min

Monday

AM
8km-37:56 (4:45kms) Five Dock Bay

PM
16km-71:24 (4:28kms) Drummoyne Oval


Tuesday

AM
8km-38:14 (4:47kms) Five Dock Bay

PM
400m (15) 4x2km (3) Drummoyne Oval

400m-56.48
4x2km-6:48, 6:47, 6:46, 6:44

+ Strength

Not too bad, time for something fast on the track next Tuesday to see how I'm travelling.

My mate's horse won The Cup, he's a massive sports fan who really gets it....the more you bet the more you win ca-ching $$$$$$$ yeeeeeeeeeeeehaaaaaaaaaaaaaaaaaaaa! :-)



Wednesday

AM
8km-39:34 (4:57kms) Five Dock Bay

PM
16km-77:20 (4:50kms) Gladesville


Thursday

AM
8km-38:15 (4:47kms) The Bay

PM
7km-25:20 (3:37kms) The Bay

45sec quicker than my previous two attempts, which is a big improvement but still awful. Thursday sessions during heavy training reveal true fitness, starting to handle the work.


Friday

AM
Strength

PM
4x150m (4) 10min rest 300m Drummoyne Oval

4x150m-fastest 20.07
300m-39.90


Saturday

AM
5km-17:36 (3:31kms) + 4x Broken 5min Curl Curl

4x Broken 5minutes (1min hard, 1min ezy, 1min hard, 1min ezy, 1min hard) (3)

A bit sore from the heavy strength and particularly the fast 300m yesterday so went out much slower with the intention of coming home fast. 2km-6:55 12sec slower than the previous 2 attempts and despite attempting to pick it up I ran the final 3km identical to the last 2 attempts.

PM
10km-48:50 (4:53kms) Five Dock Bay


Sunday

AM
24km-1:54.40 (4:47kms) Centennial Park

+ Strength

PM
7km-33:06 (4:44kms) Five Dock Bay

163km week, 4 speed sessions, 1300m at faster than 800m pace. Might get fit if i keep this up.