3km Effort

Tuesday

AM
Strength

PM
Rest


Wednesday

AM
Rest

PM
3km effort - 9:54 (3:18kms) Wenty Park

About what I expected, doesn't bode well for the 10km this Saturday but looking forward to it nonetheless.

Big Monday

AM
9km-43:23 (4:49kms) Timbrell Park

+ Strength

PM
28km-2:08.20 (4:35kms) Centennial Park

A while ago I posted about the Japanese High School phenomenon Yoshihide Kiryu. Still just 17 years and 4 months, he smashed his PB by 0.18 breaking his own World Youth and equalling Darrell Brown and Jeff Demps jointly held World Junior Record. Check him out, raw power!

Long Tempo #5

Saturday

10km-47:50 (4:47kms) Centennial Park


Sunday

AM
Narrowneck 20km-85:59 (4:18kms) 3rd

41:30/44:29, shocking on the hills but felt strong on the flat and finished well.

PM
9km-39:45 (4:25kms) Timbrell Park

162km with some quality, better week.

129km in singles, only 62km solo, 131km off road.

4x2km

AM
Strength

PM
4x2km (9min cycle) 6:54avg + 8km-39:12 (4:54kms) Parade Grounds/Centennial Park

6:52, 6:57, 6:53, 6:50 in flats on grass. Stupid concentration lapse on the 2nd rep, but otherwise pleasing on heavy legs.

Long Tempo #4

Wednesday

AM
8km-37:12 (4:39kms) Timbrell Park

PM
16km-75:50 (4:44kms) Centennial Park


Thursday

16km-60:32 (3:47kms) The Bay

4x Robson Park Hills + 10x500m

Monday

AM
7km-34:35 (4:57kms) The Bay

Pissing down

PM
20km-94:00 (4:42kms) Centennial

Tuesday

AM
8km-37:52 (4:44kms) Timbrell Park

PM
4x600m Hill (220m jog) 2:20, 2:20, 2:21, 2:19 Robson Park
10x500m (3min cycle) 92avg Timbrell Park

6km Tempo, Long Sunday

Friday

AM
7km-34:43 (4:58kms) The Bay

+ Strength

PM
8km-37:15 (4:40kms) Wenty Park


Saturday

AM
6km-21:54 (3:39kms) The Bay

Wet and windy

PM
Strength


Sunday

AM
28km-2:01.20 (4:20kms) Centennial Park

Last 4km-3:56s

PM
Strength +

8km-36:54 (4:37kms) Timbrell Park

146km week, dropped the intensity to increase the prehab and absorb the last few weeks work.

107km singles, 98km solo, 85km off road

20min,12min,9min / 6x1km

Monday

AM
8km-38:40 (4:46kms) Timbrell Park

PM
Warm Up 4km + Drills/Strides/Strength Centennial Park


Tuesday

AM
Strength

PM
75min-17.74km (4:13kms)

15min easy, 20min fartlek (7x2min/1min) Timbrell Park, 2min easy jog to The Bay, 12min effort, 2min easy, 9min effort, 15min easy

Roughly 3:54s for the fartlek and 3:40s for the efforts.


Wednesday

AM
8km-39:35 (4:57kms) Timbrell Park

PM
21km-96:00 (4:34kms) City to The Bay and Return


Thursday

AM
9km-43:55 (4:57kms) Timbrell Park

PM
6x1km (5min cycle) 3:25 avg Timbrell Park

3:32, 3:30, 3:29, 3:26, 3:19, 3:13

Long Tempo #3

Friday

AM
9km-44:24 (4:56kms) Timbrell Park

PM
6km-26:24 (4:24kms) Darling Harbour

+ Strength

Out with the boys to cheer Selma as she qualified for the final, looked strong.


Saturday

10km-47:57 (4:48kms) The Bay

Watched Jared grab bronze in his first national final behind Rowe and Risely, was ridiculously pumped and picked up a nice little earner for tipping the trifecta. Benny ran well for 2nd 13:30 to get pipped by Cam who ran a blinder with a closing 800m-1:57. The highlight though was the 100m blanket finish with The Boss taking his 7th national title just ahead of 19 year old Starc leaping 2.28m to take Gold and secure a World Champs berth.


Sunday

16km-60:57 (3:48kms)

Still adrenaline charged from Jared's race, needed to calm myself down in the early kms. The bad patches were much better, that's 3min improvement in 3 weeks, good to be progressing so quickly.

159km week, good start.

121km singles, 102km solo, 90km off road, 9km longest sock free run.

12x Robson Park Hills

AM
9km-44:15 (4:55kms) Timbrell Park

PM
14km-60:40 (4:20kms) Nield/Robson Parks

including 12xRobson Park Hills. Hard 300m Flat, 300m up/ Jog 220m down

Efforts-2:25 avg, Jogs-59avg


Jared through to Aussie Champs Final with a 1:47.99 and new pb. Missed the final by one position last season, now a genuine medal contender on Saturday.

Long Wednesday

AM
7km-31:26 (4:30kms) The Bay

PM
28km-2:01.28 (4:20kms) Centennial

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:-

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.

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.