AM
7km-31:26 (4:30kms) The Bay
PM
28km-2:01.28 (4:20kms) Centennial
Wednesday, 10 April 2013
Tuesday, 9 April 2013
2x200m, 3x500m
AM
8km-37:44 (4:43kms) The Bay
PM
2x200m (3) 3x500m (7) 28.49, 28.40, 78.0, 77.6, 77.5
Was meant to be 28.5s and 78s, not too bad considering the lights were dim and couldn't see splits on my watch so was guessing. The 200s were identical to last week. Anyway Nationals is this weekend so 'Pacey' is done for the season. I'm predicting a finals berth and possible medals for both Selma and Jared, either way it's been a big breakthrough season for them both.
Halleleujah, no vomiting for 6 months, I'm rooted! Pacer available for hire, will work for cakes:-
Monday, 8 April 2013
Long Monday
AM
8km-37:18 (4:40kms) Timbrell Park
PM
28km-2:05.55 (4:30kms) Centennial Park
Yep long run on a Monday, wow crazy. Last pacing sesh tomorrow then full steam ahead for Winter.
8km-37:18 (4:40kms) Timbrell Park
PM
28km-2:05.55 (4:30kms) Centennial Park
Yep long run on a Monday, wow crazy. Last pacing sesh tomorrow then full steam ahead for Winter.
Sunday, 7 April 2013
Long Tempo #2
AM
16km-61:55 (3:51kms) The Bay
PM
10km-48:20 (4:50kms) Riverview
86km, PB for most massages in a week.
16km-61:55 (3:51kms) The Bay
PM
10km-48:20 (4:50kms) Riverview
86km, PB for most massages in a week.
Saturday, 6 April 2013
800m-2:00.95 3rd
800m-2:00.95 3rd SOPAC 71.5kg
Went straight to the front, through in 57mid and held my lead until 750m where I proceded to die an ugly death, pretty sure the extra 3kg was the cause of that. Been pretty slack lately, Gold Coast 1/2 training starts tomorrow.
Not sure the 24 plates last night at Sushi train washed down by 3x Kirins and a tub of Cookies and Cream and sticky date pudding was a great idea...hmmmmmm
Wednesday, 3 April 2013
Tuesday, 2 April 2013
2x200m, 2x600m
2x200m (3/5), 2x600m (15) ES Marks
28.49, 28.40, 90.40, 92.00
One of my favourite places on earth, home of my 100/200m pbs, finally re-opened today. Not a bad sesh considering we had to run around 50ish triathletes running very slow 400s in lane 1 of all places, all part of the charm of ES Marks, we'll train earlier next week.
28.49, 28.40, 90.40, 92.00
One of my favourite places on earth, home of my 100/200m pbs, finally re-opened today. Not a bad sesh considering we had to run around 50ish triathletes running very slow 400s in lane 1 of all places, all part of the charm of ES Marks, we'll train earlier next week.
Monday, 1 April 2013
SWEAT Camp
Sunday
24km-1:49.36 (4:34kms) Centennial Park
+ 4x100m Hills
97km, lazy boy.
Monday
AM
6km-28:40 (4:47kms) The Bay
+ Strength
PM
16km-79:00 (4:56kms) Foreshore
Tuesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Wednesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Thursday
10x400m (2min cycle), 3x200m (3) Wingello Bill O'Reilly Oval
Didn't time the 400s, died badly. 200s solid, 30, 31, 26.9
Friday
AM
21km-94:15 (4:30kms) Wingello
+ Strength
PM
6km-27:58 (4:40kms) Tallong
Saturday
AM
4x620m/ish hills, 4x100m hills (walk back) Wingello
PM
8km-35:52 (4:29kms) Tallong
Sunday
AM
23.8km-1:59.00 (5:00kms) Wingello
PM
6.7km-31:20 (4:40kms) Wingello
129km week
Monday
16km-69.12 (4:19kms) Wingello
Enjoyed the camp, great crew in my room. The highlight of the trip was the 5 person massage I received from 2x Olympians Vic Mitch and Benny, Hamish, World's fittest man, Greta all ably supervised by Hugh, I could've laid there forever.
Also loved being able to sit down and relax while eating. Except for the occasional weekend brekky, eating is normally frenetic. Bowl of cereal while driving to work, walking and eating during my 10min lunch break, writing programs and responding to clients/squadlets during dinner.
I've returned home completely refreshed which is surprising given the amount of massaging and running I did while away, starting to get fit.
24km-1:49.36 (4:34kms) Centennial Park
+ 4x100m Hills
97km, lazy boy.
Monday
AM
6km-28:40 (4:47kms) The Bay
+ Strength
PM
16km-79:00 (4:56kms) Foreshore
Tuesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Wednesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Thursday
10x400m (2min cycle), 3x200m (3) Wingello Bill O'Reilly Oval
Didn't time the 400s, died badly. 200s solid, 30, 31, 26.9
Friday
AM
21km-94:15 (4:30kms) Wingello
+ Strength
PM
6km-27:58 (4:40kms) Tallong
Saturday
AM
4x620m/ish hills, 4x100m hills (walk back) Wingello
PM
8km-35:52 (4:29kms) Tallong
Sunday
AM
23.8km-1:59.00 (5:00kms) Wingello
PM
6.7km-31:20 (4:40kms) Wingello
129km week
Monday
16km-69.12 (4:19kms) Wingello
Enjoyed the camp, great crew in my room. The highlight of the trip was the 5 person massage I received from 2x Olympians Vic Mitch and Benny, Hamish, World's fittest man, Greta all ably supervised by Hugh, I could've laid there forever.
Also loved being able to sit down and relax while eating. Except for the occasional weekend brekky, eating is normally frenetic. Bowl of cereal while driving to work, walking and eating during my 10min lunch break, writing programs and responding to clients/squadlets during dinner.
I've returned home completely refreshed which is surprising given the amount of massaging and running I did while away, starting to get fit.
Saturday, 23 March 2013
Long Tempo #1
Friday
7km-36:01 (5:09kms) Hen and Chicken Bay
Saturday
AM
16km-64:00 (4:00kms) The Bay
PM
Strength
+
9km-39:00 (4:20kms) Barnwell Park
7km-36:01 (5:09kms) Hen and Chicken Bay
Saturday
AM
16km-64:00 (4:00kms) The Bay
PM
Strength
+
9km-39:00 (4:20kms) Barnwell Park
Thursday, 21 March 2013
1x500m
Wednesday
5km-20:50 (4:10kms) Centennial Park
+ Plyos and 6x100m
Thursday
AM
7km-35:32 (5:05kms) Hen and Chicken Bay
PM
500m-69.35 SOPAC
As fast as possible without going lactic or losing form. Expected quicker but a decent effort only 4 days after a 20km.
5km-20:50 (4:10kms) Centennial Park
+ Plyos and 6x100m
Thursday
AM
7km-35:32 (5:05kms) Hen and Chicken Bay
PM
500m-69.35 SOPAC
As fast as possible without going lactic or losing form. Expected quicker but a decent effort only 4 days after a 20km.
Tuesday, 19 March 2013
4x2x200m
Sunday
4x100m Hills, 20km-88:02 (4:24kms), 6x100m Hills - Centennial Park
117km week
Monday
Rest
Tuesday
4x2x200m Standing Starts (2min jog/4min rest) SOPAC
Easy/Solid
28.7/27.0
29.9/27.4
28.9/26.9
29.5/25.8
Very easy, felt great.
4x100m Hills, 20km-88:02 (4:24kms), 6x100m Hills - Centennial Park
117km week
Monday
Rest
Tuesday
4x2x200m Standing Starts (2min jog/4min rest) SOPAC
Easy/Solid
28.7/27.0
29.9/27.4
28.9/26.9
29.5/25.8
Very easy, felt great.
Saturday, 16 March 2013
20x200m / 6km Tempo + 4x200m Hills
Friday
AM
16km-71:42 (4:29kms) The Bay
PM
20x200m (200m jog) King George's Oval
All between 31.5 and 31.9
Saturday
AM
6km Tempo-21:05 (3:31kms) The Bay
+ 4x200m Callan Park Hills 34, 34, 31, 30
+ Strength
PM
10km-41:30 (4:09kms) The Bay
AM
16km-71:42 (4:29kms) The Bay
PM
20x200m (200m jog) King George's Oval
All between 31.5 and 31.9
Saturday
AM
6km Tempo-21:05 (3:31kms) The Bay
+ 4x200m Callan Park Hills 34, 34, 31, 30
+ Strength
PM
10km-41:30 (4:09kms) The Bay
Thursday, 14 March 2013
#7 800m-2:01.19
Wednesday
PM
8km-39:04 (4:53kms) Five Dock Bay
Thursday
AM
5km-24:00 (4:48kms) Timbrell Park
PM
800m-2:01.19 6th'ish SOPAC 68.4kg
Not bad, best conditions this season. Very flat from a hard days work, happy with the effort. That's 7 races down, can I eke out one more? Yes I can.
PM
8km-39:04 (4:53kms) Five Dock Bay
Thursday
AM
5km-24:00 (4:48kms) Timbrell Park
PM
800m-2:01.19 6th'ish SOPAC 68.4kg
Not bad, best conditions this season. Very flat from a hard days work, happy with the effort. That's 7 races down, can I eke out one more? Yes I can.
Tuesday, 12 March 2013
2x200m, 3x500m
Monday
Rest
Tuesday
AM
7km-35:14 (5:02kms) Hen and Chicken Bay
PM
2x200m Starts (2:30), 3x500m (7) SOPAC
28.8, 27.0, 78.2, 77.6, 76.6
Rest
Tuesday
AM
7km-35:14 (5:02kms) Hen and Chicken Bay
PM
2x200m Starts (2:30), 3x500m (7) SOPAC
28.8, 27.0, 78.2, 77.6, 76.6
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