Friday
PM
Strength
Saturday
AM
6km tempo - 21:48 (3:38kms) The Bay
Sunday
AM
6x100m Hills Centennial Park
62km week
Monday
PM
Rothwell Park
4x200m Starts (4) 29.48, 28.65, 28.90, 28.08 (10)
3x600m (3) 1:45, 1:43, 1:36
Tuesday
AM
7km-36:17 (5:11kms) Hen and Chicken Bay
Wednesday
PM
4x200m Starts (5) SOPAC
27.41, 27.21, 27.12, 27.14
Thursday
Rest
Friday
AM
7km-35:35 (5:07kms) Hen and Chicken Bay
Saturday
800m-1:59.25 2nd at SOPAC 68.1kg
Ran ok, slow 1st lap 59.39 (3rd), felt great and hit the lead at 600m but was passed with 70m to go and paddled badly to the finish. A touch over aggressive from 250m out, but will be able to handle it next time. Plan was like every other race, go for the win and make every decision aggressive but David was too good. You can't win if you never hit the lead. Definitely should've trained harder Mon and Wed, was great to be fresh but i'm sure I could've finished stronger if i'd done at least one hard long rep during the week.
Megsy ran a blinder in her debut 800m-2:12.95 7th after going through the bell in 62 behind a crack field, hung on until 600m before entering lactic hell. Great start!
Saturday, 16 February 2013
Thursday, 7 February 2013
4x200m, 1400m, 600m, 300m, 4x200m
Wednesday
Rest
Thursday
AM
7km-36:10 (5:07kms) With Milly Hen and Chicken Bay
PM
With Megsy, Tom and Barts at SOPAC
4x200m (4) 32.3, 32.1, 31.7, 30.4
1400m-4:08 (6)
600m-1:42 (6)
300m-44.7 (3)
4x200m (3) 26.95, 25.95, 25.60, 25.33
The boys nailed their 2km in tough conditions and Megsy ran a solid 800m. I tried to blast the last 200m but had nothing except a few litres of vomit. Good to have some company.
Friday
Strength
Rest
Thursday
AM
7km-36:10 (5:07kms) With Milly Hen and Chicken Bay
PM
With Megsy, Tom and Barts at SOPAC
4x200m (4) 32.3, 32.1, 31.7, 30.4
1400m-4:08 (6)
600m-1:42 (6)
300m-44.7 (3)
4x200m (3) 26.95, 25.95, 25.60, 25.33
The boys nailed their 2km in tough conditions and Megsy ran a solid 800m. I tried to blast the last 200m but had nothing except a few litres of vomit. Good to have some company.
Friday
Strength
Tuesday, 5 February 2013
3x 300m, 200m, 100m Hills
AM
7km-35:20 (5:03kms) With Milly Hen and Chicken Bay
PM
3x300m (1) 200m (30) 100m (8) Hills. Solo Callan Park
54, 37, 17
54, 36, 16
53, 36, 15
7km-35:20 (5:03kms) With Milly Hen and Chicken Bay
PM
3x300m (1) 200m (30) 100m (8) Hills. Solo Callan Park
54, 37, 17
54, 36, 16
53, 36, 15
Monday, 4 February 2013
4x100m, 4x200m, 4x150m
AM
Strength - Deadlifts, deadlifts, deadlifts and for a bit of a change some more deadlifts.
PM
Solo at SOPAC
4x Broken 100m bends - 40ish hard, 30ish float, 30ish hard (walk back)
4x 1st 200m from 800m starts (8) Practising running 28.0 as relaxed as possible, not bad judgement.
Lane 6 - 28.76
Lane 7 - 28.00
Lane 2 - 28.05
Lane 3 - 28.12
4x Flying 150s (4)
18.47
18.12
17.55
16.93 (fastest in 4 years)
NZ Field Hockey Player takes on and beats the best Kiwi's in 100m and 300m. The 100m is not surprising given the amount of short sprinting in hockey but to beat them over 300m without specific training is incredible. Hockey seems to keep churning them out, Nova Peris and Aussie record holders Benita Willis and Ryan Gregson all grew up playing hockey. Hopefully this bodes well for Megsy another Hockeyroo rep' turned track athlete after her impressive debut on the weekend.
Strength - Deadlifts, deadlifts, deadlifts and for a bit of a change some more deadlifts.
PM
Solo at SOPAC
4x Broken 100m bends - 40ish hard, 30ish float, 30ish hard (walk back)
4x 1st 200m from 800m starts (8) Practising running 28.0 as relaxed as possible, not bad judgement.
Lane 6 - 28.76
Lane 7 - 28.00
Lane 2 - 28.05
Lane 3 - 28.12
4x Flying 150s (4)
18.47
18.12
17.55
16.93 (fastest in 4 years)
NZ Field Hockey Player takes on and beats the best Kiwi's in 100m and 300m. The 100m is not surprising given the amount of short sprinting in hockey but to beat them over 300m without specific training is incredible. Hockey seems to keep churning them out, Nova Peris and Aussie record holders Benita Willis and Ryan Gregson all grew up playing hockey. Hopefully this bodes well for Megsy another Hockeyroo rep' turned track athlete after her impressive debut on the weekend.
Sunday, 3 February 2013
22min Fartlek
AM
4x100m Hills + 20km-91:51 (4:36kms) + 4x100m Hills With Megsy, Meegs and Milly Centennial Park
PM
22min Fartlek 5.96km (3:41kms) Solo The Bay
1,2,3,4,3,2,1min efforts/1min floats
100km
Yuki Kawauchi wins Beppu in 2:08.15, already his 2nd Marathon this year after 12 last year. The lazy would call him crazy.
Collis 1st 60:55 Marugame 1/2, number 3 all time Aussie.
4x100m Hills + 20km-91:51 (4:36kms) + 4x100m Hills With Megsy, Meegs and Milly Centennial Park
PM
22min Fartlek 5.96km (3:41kms) Solo The Bay
1,2,3,4,3,2,1min efforts/1min floats
100km
Yuki Kawauchi wins Beppu in 2:08.15, already his 2nd Marathon this year after 12 last year. The lazy would call him crazy.
Collis 1st 60:55 Marugame 1/2, number 3 all time Aussie.
1km-2:41.70
Friday
AM
8km-38:00 (4:45kms) With Milly Hen and Chicken Bay
PM
Strength
Saturday
1km-2:41.70 3rd Hunter Track Classic
Ran shit, less said the better.
Good night for everyone else though, Megsy 3:00.67 blowing a gale, super debut on the track! Milly ran an awesome time 10:09 in the steeple running solo in terrible conditions. Jared put himself in a great position at the top of the straight but tied up dropping 5 spots in the last 10m.
AM
8km-38:00 (4:45kms) With Milly Hen and Chicken Bay
PM
Strength
Saturday
1km-2:41.70 3rd Hunter Track Classic
Ran shit, less said the better.
Good night for everyone else though, Megsy 3:00.67 blowing a gale, super debut on the track! Milly ran an awesome time 10:09 in the steeple running solo in terrible conditions. Jared put himself in a great position at the top of the straight but tied up dropping 5 spots in the last 10m.
Thursday, 31 January 2013
800m-1:59.02 Groundhog Day
Wednesday
AM
Rest
PM
6km-28:30 (4:45kms) Solo Timbrell
+ drills and 3x100m hill strides
Thursday
AM
5km including 6x100m Dalgety Rd hill strides
PM
800m-1:59.02 7th SOPAC
Identical time as the last race except upside down, this time 58mid/60mid. Better run than the last one, 6hrs massage today and a quicker first lap. Badly need the 400m race in 2 weeks, still need more speed and aggression to be in a better position at the cross over, dead last at 200m-28.
On the positives, that's a sub 2min at 39yrs ticked off. Not working on the last 2x800m race days, still plenty of room for improvement. Get another chance on Saturday night, racing a 1km in Newcastle, was only going for an adventure to cheer on Megsy in her track debut but now i'm fired up for a big one. Only 4hrs work and sponging a lift so will be good to go.
AM
Rest
PM
6km-28:30 (4:45kms) Solo Timbrell
+ drills and 3x100m hill strides
Thursday
AM
5km including 6x100m Dalgety Rd hill strides
PM
800m-1:59.02 7th SOPAC
Identical time as the last race except upside down, this time 58mid/60mid. Better run than the last one, 6hrs massage today and a quicker first lap. Badly need the 400m race in 2 weeks, still need more speed and aggression to be in a better position at the cross over, dead last at 200m-28.
On the positives, that's a sub 2min at 39yrs ticked off. Not working on the last 2x800m race days, still plenty of room for improvement. Get another chance on Saturday night, racing a 1km in Newcastle, was only going for an adventure to cheer on Megsy in her track debut but now i'm fired up for a big one. Only 4hrs work and sponging a lift so will be good to go.
Tuesday, 29 January 2013
500m + 4x200m
Monday
AM
Drills/Strides +
8km-39:35 (4:57kms) With Milly Abbotsford
PM
Strength - Final strength phase of season focus on posterior chain, hip dominant exercises performed dynamically.
Tuesday
AM
6km-29:35 (4:56kms) With Milly Abbotsford
+ Strength
PM
500m (10) 4x200m (3) Solo SOPAC
69.19, 30.18, 28.55, 28.68, 28.18
Had planned 70, 29, 28, 27, 26 but didn't recover from the 500m, session was a bit ambitious on tired legs.
Masters 4x800m WR 7:58.12, 2x1:58 point including a World Open Indoor 1500m finalist and 2x2:00 point, impressive team.
AM
Drills/Strides +
8km-39:35 (4:57kms) With Milly Abbotsford
PM
Strength - Final strength phase of season focus on posterior chain, hip dominant exercises performed dynamically.
Tuesday
AM
6km-29:35 (4:56kms) With Milly Abbotsford
+ Strength
PM
500m (10) 4x200m (3) Solo SOPAC
69.19, 30.18, 28.55, 28.68, 28.18
Had planned 70, 29, 28, 27, 26 but didn't recover from the 500m, session was a bit ambitious on tired legs.
Masters 4x800m WR 7:58.12, 2x1:58 point including a World Open Indoor 1500m finalist and 2x2:00 point, impressive team.
Sunday, 27 January 2013
8x300m
Saturday
AM
6x100m Strides
6km-24:06 (4:01kms) With Meegs The Bay
+ Plyos and strength
PM
Rest
Sunday
AM
4x (2x300m) (2/8) avg 43.60 With Jared at Narrabeen
Tough session, 1st set was comfy, 2nd set great, 3rd and 4th sets horrible.
PM
Rest
90km for the week
AM
6x100m Strides
6km-24:06 (4:01kms) With Meegs The Bay
+ Plyos and strength
PM
Rest
Sunday
AM
4x (2x300m) (2/8) avg 43.60 With Jared at Narrabeen
Tough session, 1st set was comfy, 2nd set great, 3rd and 4th sets horrible.
PM
Rest
90km for the week
Friday, 25 January 2013
2km Hard
AM
6.5km-30:52 (4:45kms) With Milly Hen and Chicken Bay
PM
2km-5:38 (2:49kms) Solo The Bay
Check out the red hot London Marathon Field Kipsang, Makau, Mutai x2, Kiprotich, Abshero, Kebede, Lilesa and Dibaba to make her debut. I'll go early and tip Kipsang/Dibaba.
6.5km-30:52 (4:45kms) With Milly Hen and Chicken Bay
PM
2km-5:38 (2:49kms) Solo The Bay
Check out the red hot London Marathon Field Kipsang, Makau, Mutai x2, Kiprotich, Abshero, Kebede, Lilesa and Dibaba to make her debut. I'll go early and tip Kipsang/Dibaba.
Thursday, 24 January 2013
600m Effort
Wednesday
AM
6km-29:00 (4:50kms) Solo Timbrell Park
PM
SOPAC
Warm Up, drills, drills, drills,
1x200m Stride 27.5
Thursday
AM
Rest
PM
600m-86.80 Solo SOPAC
Serena Williams played with this banged up ankle for 2 weeks. 15 Grand Slam Titles and an Olympic Gold Medal, champion!
AM
6km-29:00 (4:50kms) Solo Timbrell Park
PM
SOPAC
Warm Up, drills, drills, drills,
1x200m Stride 27.5
Thursday
AM
Rest
PM
600m-86.80 Solo SOPAC
Serena Williams played with this banged up ankle for 2 weeks. 15 Grand Slam Titles and an Olympic Gold Medal, champion!
Tuesday, 22 January 2013
4x Broken 100m, 4x60m, 2x150m
AM
6.5km-32:15 (4:58kms) With Milly Abbotsford
PM
Solo at Joeys
4x Broken 100m, crouch start, 40m sprint, 30m float, 30m sprint
4x Flying 60m, fastest 5.89
2x150m fastest 17.87
+ 7km-36:10 (5:10kms)
6.5km-32:15 (4:58kms) With Milly Abbotsford
PM
Solo at Joeys
4x Broken 100m, crouch start, 40m sprint, 30m float, 30m sprint
4x Flying 60m, fastest 5.89
2x150m fastest 17.87
+ 7km-36:10 (5:10kms)
Monday, 21 January 2013
600m, 400m, 200m
AM
6km-28:28 (4:45kms) Solo Timbrell Park
PM
600m (12) 400m (8) 200m Solo SOPAC
89.54, 57.64, 26.27
6km-28:28 (4:45kms) Solo Timbrell Park
PM
600m (12) 400m (8) 200m Solo SOPAC
89.54, 57.64, 26.27
Sunday, 20 January 2013
Long Tempo
20km-78:38 (3:56kms) Solo The Bay
+ 6x100m strides and Strength
Big contrast to yesterday's session @110% 1/2 Marathon Pace, solid but comfy. Bumped into Action for the first 3km, not exactly the pace he wanted 28km into his long run but he rolled with it, just as you'd expect from a tough guy.
Tasmin who? The winner of the open women's race at the World XC trials today and now guaranteed selection to race in Poland. Prior to today's race she had the modest pbs of 1500m-4:50 and 10km-36:26, one of the least credentialled in a crack field which included several Aussie reps and multiple national champions. That's the beauty of this sport, you don't need to follow a particular path to success, just get the job done when it matters.
118km, intense week.
+ 6x100m strides and Strength
Big contrast to yesterday's session @110% 1/2 Marathon Pace, solid but comfy. Bumped into Action for the first 3km, not exactly the pace he wanted 28km into his long run but he rolled with it, just as you'd expect from a tough guy.
Tasmin who? The winner of the open women's race at the World XC trials today and now guaranteed selection to race in Poland. Prior to today's race she had the modest pbs of 1500m-4:50 and 10km-36:26, one of the least credentialled in a crack field which included several Aussie reps and multiple national champions. That's the beauty of this sport, you don't need to follow a particular path to success, just get the job done when it matters.
118km, intense week.
Subscribe to:
Posts (Atom)