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.

4 comments:

  1. Had the guys running 100m 110m 120m .... 190m 200m that is 11 reps and the idea was to run as fast as well fast!!!

    half of them couldn't walk yesterday, funny what running fast will do to you if you haven't done it for a long time...

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  2. I feel their pain, anytime i break out of a jog it takes days to recover.

    ReplyDelete
  3. Tonka Tiger. Unbreakable X

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  4. Quiet please, touch wood. I'm teetering on the edge with a big weekend coming, then an easy week.

    ReplyDelete