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


5 comments:

  1. Peak flow is interesting. Do the docs have any thoughts?

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    Replies
    1. inconclusive, no lung damage, follow up in a few weeks. i'm starting to think the deterioration is due to lack of aerobic training, did bugger all last winter.

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    2. I'd be surprised if that were the case, but you never now. I remember hearing you run past me last year and you had the definite wheeze, which says your airways are narrowing, as does the peak flow post training. But in theory the salbutamol should clear that up (which it doesn't right?). Would be interested to see what they see at the follow up. Are you racing this thursday night? I thought I saw a business suit 800..

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    3. i've had ventolin, sere tide and intal, pretty sure none have changed anything. one thing he said which resonated was that it could be a tightening of the voice box, i'm working on relaxing the throat, could possibly be better but except for the 400m i haven't really run hard.

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