4x200, 600, 4x200, 4x150 / 400m-53.93 / 2x3km

Monday
4x200m, 600m, 4x200m, 4x150m ES Marks
4x200m Standing start aiming for 28.5s - 29.0, 28.5, 28.6, 28.5
600m-88.9
4x200m rolling start aiming for 29.0s - 29.0, 28.9, 29.1, 29.0
3x150m crouch start - 60m hard, 40m float, 50m hard
1x150m flying start - 17.93

Tuesday
AM
9km@4:36kms The Bay
+ Strength
PM
12km@4:25kms The Bay

Wednesday
AM
6x100m Hills Observatory Hill
PM
9km@4:50kms The Bay

Thursday
AM
6km@4:45kms The Bay
PM
9km@4:40kms The Bay

Friday
AM
6km@4:54kms + 4x100m Strides The Bay
PM
400m-53.93 SOPAC

Saturday
AM
16km@4:29kms The Bay
+ Strength
PM
9km@4:39kms Barnwell Park

Sunday
AM
9km@5:04kms The Bay
+ Strength
PM
14km Drummoyne Oval
including 2x3km barefoot efforts 3:43kms then 3:42kms

131km week

Hills 2x400m, 3x300m, 4x200m / 6x200m / 10x300m Hills / 10min, 2x5min efforts

Monday
2x400m, 3x300m, 4x200m (jog back) Wharf Rd Hills
74, 76, 56, 54, 54, 34, 32, 32, 29
Finally, something decent.

Tuesday
6km@4:15kms The Bay

Wednesday
6x200m (7) ES Marks
Fastest 24.9

Thursday
AM
9km@4:07kms The Bay
+ Strength
PM
9km@4:42kms Centennial Park
+ 4x100m Strides

Friday
AM
9km@4:12kms The Bay
PM
6km@4:40kms The Bay
+ Drills/Strides

Saturday
AM
9km@4:47kms The Bay
+ Strength
PM
10x300m Hills Wharf Rd
6x300m (jog back) 54, 53, 54, 53, 54, 52
4x300m (walk back) 47, 46, 46, 45

Sunday
AM
15km including 10min effort, 2x5min efforts (3) Campbell Park
Efforts 3:49kms, 3:44kms, 3:28kms
PM
12km@4:37kms The Bay

121km week

4x200, 2x600,4x200 / 10x400m + 2x150m Hills / 4x300m Hills / 20x200m + 10min, 5min efforts

Monday
AM
9km@4:40kms The Bay
+ Strength
PM
9km@4:18kms The Bay

Tuesday
AM
9km@4:38kms The Bay
PM
4x200m (3) 2x600m (10) 4x200m (200m jog) ES Marks
30sec avg, 96, 96, 31sec avg

Wednesday
AM
9km@4:36kms The Bay
+ Strength
PM
13km@4:20kms Centennial Park

Thursday
AM
6km@4:47kms The Bay
PM
10x400m (1), 10min rest, 2x150m (walk back) Glover St

68.0avg, 27, 25

Friday
AM
Strength
PM
10km@4:28kms The Bay

Saturday
AM
4x300m Hills Iron Cove
56, 52, 52, 48
PM
9km@4:25kms Hen and Chicken Bay

Sunday
AM
20x200m (30), 5min rest, 10min effort, 3min rest, 5min effort Glover St Park
36avg, 3:45kms, 3:25kms
PM
Strength +
20km@4:12kms Hen and Chicken Bay

146km week

600m / 300m / 800m-2:04.54 / 4x200m

Monday
AM
9km@4:54kms The Bay
PM
600m-89.21 ES Marks

Tuesday
AM
7km@4:26kms The Bay
+ Strength
PM
9km@4:34kms The Bay

Wednesday
300m-39.15 ES Marks
+ Strength

Thursday
Warm up, drills, strides, cool down ES Marks

Friday
AM
6km easy The Bay
PM
800m-2:04.54 4th ACT Champs

Took a gamble and it paid off i reckon, time will tell. Ran as hard as I could, hammy/glute survived. The worst lactic pain ever though, completely under prepared for 800m especially at 600m above sea level. Never vomited so much and taken as long to get my breath back after a race before, best pain ever!

Saturday
AM
9km@4:25kms Stromlo
Still vomiting and lactic coughing

PM
12km@4:40kms The Bay
More vomit

Sunday
AM
20km@4:25kms Narrabeen

PM
Strength +
4x200m (3) Goddard Park

29.6, 28.4, 27.4, 25.0

Vomited on the first warm up stride then instantly felt a million bucks. Hammy/glute feels great, ready to roll now.

128km week

Zilch

Monday
8km@4:40kms The Bay

Tuesday
AM
7km@4:43kms The Bay
PM
8x150m ES Marks

Wednesday
AM
7km@4:32kms The Bay
PM
Strength

Thursday
AM
Strength
PM
3x1km@3:20kms, 4x150m-20.71 ES Marks

Friday
AM
Strength
PM
Strength
+9km easy

Saturday
AM
18km@4:20kms Watching Sun Run + Narrabeen Lake
PM
Strength +
20x200m (30) Barnwell Park
37avg

Sunday
AM
7km easy + 6x100m Hills + 3.5km@3:27kms Centennial Park
+ Strength
PM
12km @ 4:32kms Barnwell Park

106km week, struggling to breathe and body falling apart, oh well that's 800m running. It's been a while since my last decent session, just doing as little as possible to stay fit and sort out a jammed left hip the result of compensatory issues while protecting a hammy strain 6 weeks ago, still hoping to race 800m Friday at ACT Champs. Definitely a blessing, I've been taking way too many short cuts with prehab, just wish the 'blessing' arrived 2 months ago.