Saturday 29 March 2014

600m, 300m, 300m, 600m / 2x5min / 2x400m Hills / 2x2min, 4x150m / 800m-2nd 2:00.81

Monday
600m (200m jog) 300m (200m jog) 300m (6) 600m Glover St

1:47, 53, 50, 1:42, comfy

Tuesday
5min@4:01kms (2) 5min@3:52kms Glover St

Wednesday
2x400m Hills (8) Wharf Rd
68, 64, way quicker than I've ever done, cancelled the 3rd rep, i'm ready.

Thursday
2x2min (2) 4x150m (2) Glover St
647m, 670m, 22, 22, 22, 20

Friday
Rest

Saturday
800m-2:00.81 SOPAC 69.2kg

200-2nd 28 low, 400-1st 57.6, 600-1st 88.0, 700-2nd 1:43.0…then death by lactic acid.

Felt great at 600m, was certain I was headed for a PB, never even occurred to me that I wouldn't break 2min until the last 5m which I virtually crawled. Better to die like a man than live like a pussy.

Season was heading in the right direction, 2:14, 2:04, 2:01, 2:00, statistically an 800m runner doesn't peak until their 6th race of the season but alas I've run out of time. Learnt a lot this season, can't wait for next year, it's gonna be a long winter.

Sunday
AM
20km@4:42kms The Bay
PM
9km@4:40kms Drummoyne Oval

85km week

Tuesday 18 March 2014

6x300m / 600m TT / 5x1km / 6x150m

Monday
12km@5:14kms The Bay

Tuesday
6x300m alternating easy/hard, 2/5min rest ES Marks
45.9, 43.0 / 44.5, 42.9 / 45.4, 42.3
Overload block is done, race prep now.

Wednesday
AM
Strength
PM
6km easy Foreshore Trail

Thursday
600m-87.05 ES Marks
Good enough

Friday
5x1km (2) Glover St
3:31, 3:28, 3:18, 3:16, 3:10
Very easy, active recovery.

Saturday
6x150m (alternating 1/2min rest) Rothwell Park

Sunday
Rest

68km week

Monday 10 March 2014

10x400m, 6x200m / 6km Effort / 2x (90, 75, 60, 45, 30, 15sec efforts) / 2x Broken 1km + 6x300m Hills / 3x (3x400m)

Monday
AM
7km@5:11kms Drummoyne Oval
+ Strength
PM
10x400m, 6x200m (1) Glover St Park
68.9avg, every rep between 68.8-69.2. 30, 30, 30, 30, 30, 30

Tuesday
AM
9km@5:08kms Drummoyne Oval
PM
12km including 6km@3:52kms

Wednesday
AM
7km@5:04kms The Bay
+ Strength. Client didn't show, off i go again
+ 7km@5:02kms Harbour Bridge
PM
8km including 6x150m Moore Park/ES Marks

Thursday
PM
2x(90, 75, 60, 45, 30, 15sec efforts) 1:1 recovery/3min between sets Drummoyne Oval
Felt great, finally!

Friday
Strength

Saturday
2xBroken 1km - 500m hard, 200m easy, 300m hard (3), 10min rest, 6x300m Hills (3) Glover St

3:27, 3:17, 55, 52, 52, 50, 49, 46

Sunday
3x(3x400m) 300m jog/8min walk Narrabeen

65, 67, 66
67, 65, 65
64, 64, 62

106km week

Monday 3 March 2014

2x(400m, 300m, 200m, 100m) / 6km Tempo / 2x400m Hills + 2km / 800m-2:01.35 / 12min, 6min, 3min efforts

Monday
AM
9km@4:32kms Drummoyne Oval
PM
2x 400m, 300m, 200m, 100m (1/3) Glover St Park

Set 1-67, 49, 30, 14
Set 2-62, 44, 28, 13.5

Peak Flow-Pre training 610, post warm up and both sets 550

Tuesday
6km@3:43kms The Bay
3km grass, 3km path

PF-Pre training 570, post warm up 540, post tempo 500

Wednesday
AM
9km@4:17kms The Bay
PM
Strength +
16km@4:07kms The Bay

Thursday
AM
6km@5:07kms Pier One
PM
2x400m Hills (8) + 2km Effort Glover St

69, 66, 7:20

Friday
6km@4:40kms Pier One

Saturday
AM
6km@5:00kms Hen and Chicken
PM
800m-2:01.35 4th SOPAC

Sunday
12min, 6min, 3min efforts + 4x100m Hills Glover St Park

3:38kms, 3:25kms, 3:15kms, 19, 18, 17, 15.8

+ Strength

110km week