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.