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

3 comments:

  1. Is that for real?
    30 x 400 Zatopek would be proud of you and so am I.

    ReplyDelete
  2. Yeah, was going to do 20 but the hammy felt better every step so carried on. Zatopek would've done them in 64s.

    ReplyDelete
  3. And he'd have done his standard 40 !!!

    ReplyDelete