Tuesday 24 June 2014

2km + 3x1km / 5x1250m / Curl Curl Parkrun

Monday
AM
7km@5:02kms The Bay
PM
9km@4:39kms The Bay
+4x100m

Tuesday
AM
6km@4:35kms Darling Harbour
PM
2km (10) 3x1km (5)
6:18, 3:12, 3:10, 3:08
Windy

Wednesday
AM
9km@5:03kms The Bay
PM
9km@5:01kms The Bay
+4x100m

Thursday
AM
Rest
PM
5x2 laps (7min cycle) Campbell Park
3:09kms avg

Friday
AM
9km@4:59kms The Bay
PM
Rest

Saturday
AM
5km-16:47 (5) 6x300m (100m walk) Curl Curl Parkrun
59, 56, 56, 55, 54, 54
PM
Rest

Sunday
AM
15km@4:40kms Centennial Park
+4x100m Strides
PM
Strength

110km week

Monday 16 June 2014

1600m tempo + 10x500m / 6km Tempo / 2x3km+6km effort

Monday
AM
9km@5:03kms The Bay
+ Strength
PM
16km@4:14kms Centennial Park
+ 4x100m Hills

Tuesday
AM
7km@5:25kms The Bay
PM
1600m (7) 10x500m (3:30 cycle) ES Marks
5:11, 94, 93, 94, 94, 94, 93, 92, 91, 89, 88

Wednesday
AM
Strength
PM
16km@4:45kms +4x100m The Bay
+ 4x100m

Thursday
AM
9km@5:07kms The Bay
PM
6km@3:33kms The Bay
Concrete

Friday
AM
7km@5:00kms The Bay
PM
Rest

Saturday
AM
2x3km (2 lap jog) 6km effort The Bay
Hilly, grass loop
10:22, 10:24, 6km@3:53kms
PM
Rest

Sunday
AM
20km@4:32kms Centennial Park
+ 4x100m Hills
last 5km@3:50s
PM
Rest

148km week (11km concrete)

Tuesday 10 June 2014

1km effort + 5x1km / 5x(3min, 1min) / 18km Tempo

Monday
AM
8km@4:58kms The Bay
PM
Strength

Tuesday
AM
Rest
PM
1km effort (10) 5x1km (6min cycle) ES Marks
2:52, 3:10, 3:10, 3:09, 3:09, 3:06

Wednesday
AM
Rest
PM
16km@4:42kms The Bay
+4x100m

Thursday
AM
8km@4:40kms Darling Harbour
+ Strength
PM
5x(3min (2) 1min) 1min between sets Campbell Park
3min as a recovery@tempo effort, 1min hard
Every 3min effort was 3:15km pace, the 1min were 2:53-2:55km pace.
Friday
Rest Day

Saturday
AM
18km@3:55kms The Bay
6x Hilly, grass loop, wet.
PM
9km@4:49kms Campbell Park

Sunday
AM
22km@4:52kms Centennial Park
PM
8km@4:56kms The Bay

127km week

Tuesday 3 June 2014

6km Fartlek + 6km Effort / 6x620m / 10km-8th 36:08

Monday
AM
10km@4:17kms The Bay
PM
Strength
Taking an easy week

Tuesday
AM
Rest
PM
6km Fartlek (2x700m, 2x500m, 2x400m, 2x300m, 2x200m/200m floats), 5min jog, 6km effort
Leichhardt Pool Loop - hilly, grass
6km Fartlek-3:40kms
6km Effort-3:44kms
We had 17 of our squad doing a version of this session today, only one idiot failed to run the effort faster than the fartlek, me!

Wednesday
AM
10km@5:03kms The Bay
PM
6km@4:59kms The Bay
+4x100m Strides

Thursday
AM
Strength
PM
6x1 lap Campbell Park
620m ish 2:00, 2:00, 1:59, 2:00, 1:59, 2:00
Less than 0.5 between fastest and slowest

Friday
AM
6km@4:40kms Darling Harbour
PM
Rest

Saturday
AM
Striders 10km-8th 36:08 North Head
PM
Strength

Sunday
AM
27km@4:38kms Centennial Park
PM
Rest

109km week (26km concrete)

Planning an early start to the track season before i fall any further down this list, the Europeans have only just started their season.

11:57.97Mark WilliamsUSA 
21:58.56Rafer WeaverUSA 
32:00.34Art SiemersUSA 
42:00.44Peter BradyUSA 
52:00.56Michael SmithUSA 
62:00.81Gary HowardAUS 
72:01.3hJoe ViljoenRSA 
82:01.71Timothy GoreUSA 
92:01.86Brian SaxUSA 
102:03.50Lance ElliottUSA