Tuesday 28 October 2014

10x1min / 2km, 300, 4x200, 300 / 10km /

Monday
AM
9km@4:57kms Barnwell
PM
Rest

Tuesday
AM
Rest
PM
10x1min (1) Glover
2:58 pace

Wednesday
PM
13km including 20min fartlek at 3:57kms North Sydney Oval
big session tomorrow, couldn't be any fresher!

Thursday
PM
2km (5) 300m (3) 4x200m (1) (10) 300m ES Marks
6:40, 45.0, 30, 30, 30, 30, 41.11

Friday
AM
6km@4:50kms Glover

Saturday
AM
10km-13th 38:02 Striders Lane Cove
PM
12km+8x100m ES Marks

Sunday
14km@4:45kms Centennial

100km week, ready for the 6 week build up to an 800 13th Dec and 400 20th Dec.

Monday 20 October 2014

6x200m / 5x2min, 2x5min / 600m + 3x(300m, 200m) / 4.5km, 3km, 1.5km Hilly + 3x150m / 4x400m Hills

Monday
AM
Rest
PM
6x200m ES Marks
4x200m (3) 32, 30, 28.9, 27.8
2x200m (10) 27.6, 25.8

Tuesday
AM
8km easy Domain
PM
11km including 5x2min (1min jog), 2x5min (5) Centennial Park
Struggled.

Wednesday
AM
9km@4:52kms The Bay
PM
12km including 5km@3:59kms North Sydney Oval

Thursday
AM
Rest
PM
600m-90.80 (20) 3x(300 (jog 200) 200) (7) ES Marks

Friday
Rest

Saturday
AM
4.5km, 3km, 1.5km Hilly loops St Leonards Park
3:43, 3:41, 3:35s
+ 3x150m
PM
6km easy Five Dock

Sunday
AM
20km@4:43kms Centennial
+Strength
PM
4x400m Hills (walk back) Callan Park
75, 73, 74, 70

124km, good week

Tuesday 14 October 2014

1km, 10x300m, 600m / 10x200m + 2x3min / 6x150m / 7.5km tempo+6x180m Hills

Monday
AM
9km@5:03kms Hen and Chicken
+Strength
PM
16km@4:30kms The Bay

Tuesday
AM
16km@4:40kms The Bay
Mid AM
9km@4:56kms CBD
PM
1km (10) 6x300m, 3x300m, 1x300m (2min cycle/3min), 600m ES Marks
1km-3:10
6x300m-avg 50.5
3x300m-avg 48.0
1x300m-43.0
3km jogging and a few strides
600m-97.0
43km for the day.

Wednesday
Early PM
7km@4:36kms The Domain
+Strength
Late PM
7km including 2x1500m Hills St Leonards Park
+4x150m Hills - fastest 24.0

Thursday
AM
Strength
PM
10x200m (150m jog) 2x3min Glover St
35avg, 3:10, 3:08 pace, cruisy

Friday
AM
9km@4:27kms The Bay
+Strength
Mid AM
7km@4:57kms Pyrmont
PM
6x150m (3) North Sydney Oval
28, 26, 24, 23, 22, 21, 20.06

Saturday
AM
7.5km hilly tempo (5) 6x180m (jog back) St Leonards Park
3:50kms, 36, 36, 36, 34, 33, 31
+Strength
PM
10km ezy SOPAC

Sunday
AM
18km@4:37kms Centennial Park
PM
Strength+
9km@5:05kms Drummoyne

170km week, some good quality and 6 strength sessions, 3x heavy and 3x mechanical.

Monday 6 October 2014

6km effort / 2km Tempo+600,500,400,300,4x200m / 8x800m Hills / Curl Curl Parkrun

Monday
AM
12km@4:50s The Bay
PM
12km including 6km@3:50s The Bay

Tuesday
AM
9km@5:04s Barnwell Park
+ Strength
PM
2km (10) 600 (6) 500 (5) 400 (4) 300 (3) 4x200 (2) ES Marks
6:30, 1:42, 83, 63, 45, 29, 29, 29, 29

Wednesday
AM
Strength
PM
12km including 20min@4:02s North Sydney

Thursday
AM
Rest
PM
8x800m Hills North Sydney Oval
3:00, 3:00, 3:00, 2:59, 2:59, 2:58, 2:58, 2:54

Friday
AM
Strength
PM
7km@5:10kms St Leonards Park
+3x100m

Saturday
AM
5km-18:05 (5) 10x1min (1) Curl Curl
avg 321m
PM
Rest

Sunday
AM
16km@3:40kms Centennial Park
+Strength
PM
8x100m Hills King George

125km week, back on track