Tuesday 7 January 2014

4x150m, 4x50m Hills / 5x1km / 600m, 4x150m / 1500m-4:25, 400m-53.73

Monday
AM
7km@4:54kms The Bay
+ Strength
PM
16km + 4x150m Glover St Hills and 4x50m Steep Hills
Fastest 150m-25.45

Tuesday
AM
7km@4:34kms The Bay
PM
5x1km ES Marks
2x1km (200m jog) 3:15, 3:15
2x1km (400m jog) 400m hard, 200m easy, 400m hard - 3:15 (72/52/71), 3:16 (70/56/70)
10min rest
1km hard - 2:54

Wednesday
AM
Strength
PM
6km@4:19kms + 4x100m Strides Centennial Park

Thursday
AM
7km@4:34kms The Bay
+ Strength
PM
600m (5) 4x150m (3) ES Marks
92.19, 21.86, 20.55, 19.45, 18.58

Friday
5km@4:30kms The Bay

Saturday
1500m-4:25.03 1st ANSW Club Champs O/30 at SOPAC
400m-53.73 1st

+ Strength

First 1500m in 6 years felt comfy and a good improvement on my previous effort in the 400m which was 4hrs later. Happy enough, heading in the right direction…then straight to the gym for squats, never want to be that slow again.

Sunday
AM
12km@4:46kms + 12x100m Hills Centennial Park

PM
Strength + Plyos

104km week

6 comments:

  1. Interesting km session, quality performance.

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  2. Thanks Dave, we've got some tired runners in the group at the moment so planned the session as an active rest whilst adding some sharpness. Seemed to be very effective and we all managed to execute the plan well.

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  3. Holy Sheeeeeeeet, your 2nd Half was amazing, blew them away and hopefully some of your rust.

    MM

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    Replies
    1. Thanks Matt, exactly what i'm hoping. I couldn't believe how far they were in front, or more to the point, i can't believe how slow i was in the first half.

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  4. Replies
    1. Thanks Dave, hope you get some track races out this season

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