Monday 30 December 2013

8x100m, 6x60m, 2x100m / 10x600m / 9x100m / 6x300m Hills / 5km + 8x200m / 500, 400, 300, 200, 100m Hills

Monday

AM
9km@4:17kms Five Dock Bay

PM
8x100m, 6x60m crouch start, 2x100m crouch start Rothwell Park

Last 2x100m actually resembled running, finally!


Tuesday

AM
9km@5:05kms The Bay

PM
10x600m (2min jog) Nolan Reserve

2:08ish avg

6011km@115km per week for 2014. The least i've run for many years and in accordance no results worth mentioning.


Wednesday

AM
16km@4:42kms The Bay

PM
13km including 9x100m Cutdowns Hen and Chicken Bay/Rothwell Park


Thursday

AM
9km@4:53kms Drummoyne Oval

PM
6x300m Hills Callan Park

3x300m Hills (jog back) 52, 52, 52
3x300m Hills (7) 45, 43, 44


Friday

6km@4:48kms The Bay


Saturday

5km-19ish (3:48ish kms) Curl Curl Parkrun

+ 8x200m (2) fastest 29.9


Sunday

AM
500m (10) 400m (8) 300m (6) 200m (4) 100m Hills Wharf Rd

1:42, 1:17, 54, 35, 16

PM
9km@4:43km The Bay

142km week

Tuesday 24 December 2013

30x400m / 20x200m / 2x1km, 4x500m

Monday

AM
Strength

PM
Rest. Right Hammy not right, lots of needles and a massage, should be right by Thursday.


Tuesday

AM
9km@4:36kms Five Dock Bay

+ Strength

PM
30x400m (1) Glover St Oval

76.0avg. Active recovery, hammy felt better every effort, almost a gliding effect repairing the tissue.

On holidays for the next 12 days, looking forward to some extra time for training.


Wednesday

AM
16km@4:53kms The Bay

PM
13km@4:56kms Faulconbridge Point

Year 4 of this Xmas Day arvo run with Hamish and Ben, most enjoyable run of the year despite the rain again.


Thursday

AM
10km@4:53kms The Bay

PM
20x200m (1min cycle) Curl Curl

35.0 avg

Just off the back of Jared each rep, the easy few days paid off. I will test the hammy with something fast tomorrow.


Friday

AM
10km@4:52kms Hen and Chicken Bay

+ Strength

PM
2x1km (7) 4x500m (5) The Bay

2x1km comfy 3:00, 3:00
4x500m cut down 87, 84, 81, 76

Hammy ok, couldn't quite stride out, but an effective session nonetheless.


Saturday

16km@4:48kms Hen and Chicken Bay


Sunday

AM
21km including 14km@4:10kms The Bay

Bloody windy

PM
10km@4:44kms Hen and Chicken Bay

+ Strength

152km week

Monday 16 December 2013

10x100m / 20x200m / 6x60m Hills / 10x100m + 1x300m Hill / 400m-54.47

Monday

AM
Strength

PM
10x100m Glover St Oval


Tuesday

6x60m from 400m Starts + 20x200m ES Marks

10x200m (30) 33.9avg
4x200m (1) 30.1avg
2x200m (2) 28.8, 29.0
2x200m (3) 28.0, 28.5
2x200m (4) 27.2, 26.0

31.36avg

Had the lung function test today, the medication appears to make it worse, have a follow up with the Dr on Saturday.


Wednesday

6km@3:56kms Glover St Oval
+
6x60m Hills Glover St Garden (Flying starts) - fastest 9.90
+
10x100m Cooldown Strides


Thursday

6x100m Strides
4x Broken 100m - Crouch start Sprint 40m, float 30m, sprint 30m
300m Wharf Rd Hill - 49.3

Torture.


Friday

6km including 6x100m Observatory Hills


Saturday

AM
5x100m Strides

PM
400m-54.47 1st O/35 SOPAC 68.9kg

+9km easy

Glad to get that out of the way, my slowest since my first ever 54.7 on grass at Glenbrook Oval in 1990. Nursing a right hammy strain so had to granny shuffle, hardly surprising with all the cramming i've attempted this week off the back of a 160km week. Executed well considering it's been at least 7 years since my last time out of blocks. A bit embarrassing, but confident i will run 2sec faster next time.

On a positive, saw Dr Helen for my lung results yesterday, 161% off the charts capacity but drops to 117% after ventolin. Started new medication Intal yesterday with a little help from Dr JH. Hard to tell   but felt a bit better than i've been feeling.


Sunday

AM
24km@4:53s Centennial Park

103km week


Tuesday 10 December 2013

600m, 6x200m / 2x(300m,200m,100m) Hills / 800m-2:14

Monday

AM
9km@4:28kms Five Dock Bay

PM
16km@4:50kms Perimeter Trail
+ 4x100m Strides

Tuesday

AM
9km@4:39kms Glover St Oval

PM
600m (5) 6x200m Strides (1:30) ES Marks

90.01


Wednesday

AM
9km@4:40kms Five Dock Bay

PM
20km@5:10kms Long Trail + Cowan Trail


Thursday

AM
7km@4:45kms Five Dock Bay

PM
2x(300m, 200m, 100m) (jog back/4min) Callan Park Hills

49.00, 32.30, 14.37
45.12, 30.22, 12.95


Friday

AM
9km@4:27kms Five Dock Bay

PM
6km@4:40kms Glover St Oval


Saturday

AM
5km@4:52kms Five Dock Bay

PM
800m-2:14 8th SOPAC

+ 9km easy

Couldn't breathe, had a lung function test booked in the morning with a view to prescribing an alternate option to Ventolin, but the machine failed so it's rescheduled for Tuesday.


Sunday

AM
24km@4:39kms Centennial Park

PM
9km@4:08kms The Bay

163km week, bit frustrating to taper and not get a result, on the positive, i'm bloody fresh. Will try a 400m next Saturday, suffocating for 400m will be much more pleasant than suffocating for 800m.

Tuesday 3 December 2013

4x200m Hills, 10x1min efforts / 300m Hill, 1km hard, 20x200m / Curl Curl Parkrun + 6x200m / 4x500m Hills

Monday

AM
8km-4:58km Five Dock Bay

PM
16km-4:24km Centennial Park


Tuesday

AM
7km-4:53km Timbrell Park

PM
4x200m Progressive Hills Callan Park (2:30 walk back)

33.4, 31.4, 29.9, 28.5

10min rest

10x1min efforts (1) Glover St Oval


Wednesday

AM
7km-5:08km Five Dock Bay

PM
16km-4:07km 36 laps of Glover St Oval


Thursday

AM
9km-4:40km Five Dock Bay

PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval

300m Hill - 41.68

1km - 2:39

20x200m - 31.7 avg


Friday

AM
16km-4:26km The Bay

+ Strength

PM
9km-4:18km Barnwell Park


Saturday

AM
5km-17:23 (3:29kms)  Curl Curl Parkrun

+ 6x200m jog back

PM
Strength


Sunday

AM
9km-4:12kms Five Dock Bay

PM
4x500m Wharf Rd Hills (8min walk back)

1:40, 1:40, 1:40, 1:29.45

163km week