Thursday
AM
7km-32:17 (4:37kms) Solo The Bay
PM
9km-42:09 (4:42kms) With James and Copey Timbrell Park
Friday
6km-26:42 (4:27kms) Solo Timbrell Park
Saturday
AM
4x200m (8) Solo at Sopac
26.62, 26.42, 26.01, 25.62
PM
8km-31:50 (3:59kms) With Crokes The Bay
Suddenly the easy runs have become much quicker, makes it easier to focus on specific and overspeed sessions for the final 6 weeks of the season with the aerobic element sorted.
Saturday, 19 January 2013
Wednesday, 16 January 2013
400m, 300m, 200m, 100m
AM
6km-28:10 (4:42kms) Solo Timbrell Park
PM
400m (10) 300m (5) 200m (2:30) 100m. Solo at SOPAC
56.48, 40.11, 27.00, 13.13.
6km-28:10 (4:42kms) Solo Timbrell Park
PM
400m (10) 300m (5) 200m (2:30) 100m. Solo at SOPAC
56.48, 40.11, 27.00, 13.13.
Tuesday, 15 January 2013
3km + 8x500m
AM
6km-29:12 (4:52kms) Solo Timbrell Park
PM
16km including 3km effort, 5min jog, 8x500m efforts (2:30min cycle) Solo The Bay
3km-9:57 (3:19kms) and 8x500m-95avg
6km-29:12 (4:52kms) Solo Timbrell Park
PM
16km including 3km effort, 5min jog, 8x500m efforts (2:30min cycle) Solo The Bay
3km-9:57 (3:19kms) and 8x500m-95avg
Monday, 14 January 2013
6x150m
AM
7km-31:14 (4:28kms) Solo The Bay
PM
6x150m (4) Solo SOPAC
19.64, 19.37, 18.43, 18.25, 17.94, 17.43
7km-31:14 (4:28kms) Solo The Bay
PM
6x150m (4) Solo SOPAC
19.64, 19.37, 18.43, 18.25, 17.94, 17.43
Sunday, 13 January 2013
23km
Sunday
23km-1:49.50 (4:46kms) With JB, Megsy, Andy and Milly at Centennial Park
Longest run since August, felt good. I took a rare gel at 16km and did 3x100m hill strides before and after the run. I want the training effects without feeling like i've done a long run, I'll find out tomorrow if it worked.
134km for the week, foot completely healed now. Apart from putting a time on the board nothing was lost, back into the hard work next week.
23km-1:49.50 (4:46kms) With JB, Megsy, Andy and Milly at Centennial Park
Longest run since August, felt good. I took a rare gel at 16km and did 3x100m hill strides before and after the run. I want the training effects without feeling like i've done a long run, I'll find out tomorrow if it worked.
134km for the week, foot completely healed now. Apart from putting a time on the board nothing was lost, back into the hard work next week.
Saturday, 12 January 2013
4x500, 3x2km
Friday
PM
8km-34:55 (4:22kms) Solo The Bay
Saturday
AM
4x500m (3min cycle), 5min, 3x2km (9min cycle) With Megsy, Billy and Fats at Lachlan Reserve
88, 79, 87, 79, 7:08, 7:05, 7:12
PM
10km-44:20 (4:26kms) Solo The Bay
PM
8km-34:55 (4:22kms) Solo The Bay
Saturday
AM
4x500m (3min cycle), 5min, 3x2km (9min cycle) With Megsy, Billy and Fats at Lachlan Reserve
88, 79, 87, 79, 7:08, 7:05, 7:12
PM
10km-44:20 (4:26kms) Solo The Bay
Thursday, 10 January 2013
4x800m Broken Hills
AM
7km-34:46 (4:58kms) Solo Timbrell Park
Saw Guzz, DB and Fats cruising The Bay. Just like old times, was great to see.
PM
4x800m Broken Hills, Solo Callan Park
(200m hard, 100m jog, 200m hard, 100m jog, 200m hard with jog back recovery)
2:50, 2:46, 2:39, 2:32 avg 2:42
+ Strength
Happy with that, 13sec per rep faster than 22/11 and fastest rep by 7sec. Resisted the temptation to walk back and try for a sub 2:24 without the pace changes, maybe after track season.
Woops she cut off her finger Annika Sorenstam, top chick!
7km-34:46 (4:58kms) Solo Timbrell Park
Saw Guzz, DB and Fats cruising The Bay. Just like old times, was great to see.
PM
4x800m Broken Hills, Solo Callan Park
(200m hard, 100m jog, 200m hard, 100m jog, 200m hard with jog back recovery)
2:50, 2:46, 2:39, 2:32 avg 2:42
+ Strength
Happy with that, 13sec per rep faster than 22/11 and fastest rep by 7sec. Resisted the temptation to walk back and try for a sub 2:24 without the pace changes, maybe after track season.
Woops she cut off her finger Annika Sorenstam, top chick!
Wednesday, 9 January 2013
6km Tempo
AM
8km-36:00 (4:30kms) Solo Botanical Gardens
+ Strength
PM
6km-20:40 (3:27kms) Solo The Bay
+ Strength
Good enough, 42sec slower than my best but 14sec quicker than I did for a time trial 7 days out from Gold Coast last year.
8km-36:00 (4:30kms) Solo Botanical Gardens
+ Strength
PM
6km-20:40 (3:27kms) Solo The Bay
+ Strength
Good enough, 42sec slower than my best but 14sec quicker than I did for a time trial 7 days out from Gold Coast last year.
Tuesday, 8 January 2013
10x600m
AM
9km-37:30 (4:10kms) Solo Timbrell Park
PM
15km-59:28 (3:58kms) including 10x600m (300m jog) avg 1:48 Solo Barnwell Park Golf Course
Had the golf course to myself, 41 degrees might explain why. Didn't feel as bad as expected, although I'm super fresh after easing up for the Clayton's race and I'd already braced myself for the worst with all the weather hysteria.
I knew it wasn't that bad, even Wonder Boy got out for his easy 8km this arvo although I bet the precious big fella skips training tomorrow to recover.
9km-37:30 (4:10kms) Solo Timbrell Park
PM
15km-59:28 (3:58kms) including 10x600m (300m jog) avg 1:48 Solo Barnwell Park Golf Course
Had the golf course to myself, 41 degrees might explain why. Didn't feel as bad as expected, although I'm super fresh after easing up for the Clayton's race and I'd already braced myself for the worst with all the weather hysteria.
I knew it wasn't that bad, even Wonder Boy got out for his easy 8km this arvo although I bet the precious big fella skips training tomorrow to recover.
Monday, 7 January 2013
800m-2:11/6km, 2.5km efforts
Sunday
800m-2:11ish Campbelltown
Had the perfect 2 weeks of training since the last race with one minor/ish exception. I had 6 stitches put in my right foot on Wednesday from a shard of glass during my session. Predictably the stitches came apart on the 1st bend today so it turned into a clayton's race, I could run the straights but the bends were impossible. Anyway it was worth a gamble, shit happens.
Will lay off any fast work until it heals properly, had an aerobic top up planned for next week anyway.
103km for the week.
Monday
15km including 6km-22:42 (3:47kms), 500m jog, 2.5km-8:14 (3:18kms) Solo The Bay
Hot and windy.
800m-2:11ish Campbelltown
Had the perfect 2 weeks of training since the last race with one minor/ish exception. I had 6 stitches put in my right foot on Wednesday from a shard of glass during my session. Predictably the stitches came apart on the 1st bend today so it turned into a clayton's race, I could run the straights but the bends were impossible. Anyway it was worth a gamble, shit happens.
Will lay off any fast work until it heals properly, had an aerobic top up planned for next week anyway.
103km for the week.
Monday
15km including 6km-22:42 (3:47kms), 500m jog, 2.5km-8:14 (3:18kms) Solo The Bay
Hot and windy.
Friday, 4 January 2013
Thursday, 3 January 2013
3x1km
Wednesday
AM
3x1km (5) 2:58, 2:54, 2:43 Solo Sanctuary Point
10am start to set the body clock for Sunday's race. Felt garbage in the first rep, 2nd was easy, 3rd felt good.
PM
7km-34:25 (4:55kms) Solo Boodaree Botanical Gardens
Thursday
AM
7km-39:52 (5:42kms) Solo Telegraph Trail
+ 6x100m Hill Sprints
PM
14km-69:30 (4:58kms) Solo Basin Trail
+ Strength
AM
3x1km (5) 2:58, 2:54, 2:43 Solo Sanctuary Point
10am start to set the body clock for Sunday's race. Felt garbage in the first rep, 2nd was easy, 3rd felt good.
PM
7km-34:25 (4:55kms) Solo Boodaree Botanical Gardens
Thursday
AM
7km-39:52 (5:42kms) Solo Telegraph Trail
+ 6x100m Hill Sprints
PM
14km-69:30 (4:58kms) Solo Basin Trail
+ Strength
Wednesday, 2 January 2013
4x400m
Monday
AM
5km-25:30 (5:06kms) Solo Murray's Trail
PM
4x400m (4min jog) 65.4, 62.4, 60.7, 61.5 Solo Steamers Beach Trail
6633km / 126km weekly average for the year, low volume as I didn't target any distance races during winter. Considering targeting a half next winter, but really enjoying having some speed back in the legs.
Tuesday
AM
12km-70:22 (5:52kms) Solo Steamers Circuit
PM
Strength +
7km-33:36 (4:48kms) Solo Huskisson
AM
5km-25:30 (5:06kms) Solo Murray's Trail
PM
4x400m (4min jog) 65.4, 62.4, 60.7, 61.5 Solo Steamers Beach Trail
6633km / 126km weekly average for the year, low volume as I didn't target any distance races during winter. Considering targeting a half next winter, but really enjoying having some speed back in the legs.
Tuesday
AM
12km-70:22 (5:52kms) Solo Steamers Circuit
PM
Strength +
7km-33:36 (4:48kms) Solo Huskisson
36x200m/8x100m
Friday
Rest
Saturday
AM
36x200m Solo Huskisson
1st 30 reps on trails avg 39, very comfy. 1st 10 off 45sec recovery, 2nd 10 off 30sec recovery, 3rd 10 off 15sec recovery.
2km jog back to the road, last 6 reps on road uphill.
36, 34, 33, 32, 31, 30
PM
10km-48:20 (4:50kms) Solo Murray's Trail
Sunday
8x100m (walk back)
5 building to 13.2
2 broken (40 hard, 30 float, 30 hard) 12.9
1 hard - 11.90
139km for the week
Rest
Saturday
AM
36x200m Solo Huskisson
1st 30 reps on trails avg 39, very comfy. 1st 10 off 45sec recovery, 2nd 10 off 30sec recovery, 3rd 10 off 15sec recovery.
2km jog back to the road, last 6 reps on road uphill.
36, 34, 33, 32, 31, 30
PM
10km-48:20 (4:50kms) Solo Murray's Trail
Sunday
8x100m (walk back)
5 building to 13.2
2 broken (40 hard, 30 float, 30 hard) 12.9
1 hard - 11.90
139km for the week
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