Monday 20th May
AM
9km-42:01 (4:40kms) Timbrell Park
+ Strength
PM
20km-86:37 (4:20kms) The Bay
Tuesday
AM
9km-42:01 (4:40kms) Timbrell Park
PM
44min Fartlek (5x4min, 10x1min/1min jog) Tunks Park
Wednesday
AM
9km-37:01 (4:07kms) The Bay
+ Strength
PM
24km-1:55.50 (4:50kms) Centennial Park
Thursday
AM
11km-50:50 (4:38kms) Opera House
PM
7km Tempo + 4x200m (100m jog) The Bay
24:27 (3:30kms) 37, 34, 34, 30
Thursday, 23 May 2013
Sunday, 19 May 2013
SMH Half 78th 79:43
Monday 13th
AM
Strength
PM
14km-68:13 (4:52kms) Centennial
Tuesday
PM
10x1min(1min) Nield Park
Wednesday
AM
Strength
PM
28km-2:00.07 (4:17kms) Centennial Park
Thursday
2x1km (7) 4x200m Hills (walk back) Domain
2:57, 2:52, 37, 39, 37, 35
Friday
Rest
Saturday
6km + 2x1500m efforts (3) Centennial Park
5:21, 5:45
Sunday
SMH Half 78th 79:43 67.3kg
10km-86th 37:06 on the positive I gained 8 places, I died less than those around me if that counts for anything. 5sec slower than my best for this race, consistently mediocre.
103km week
AM
Strength
PM
14km-68:13 (4:52kms) Centennial
Tuesday
PM
10x1min(1min) Nield Park
Wednesday
AM
Strength
PM
28km-2:00.07 (4:17kms) Centennial Park
Thursday
2x1km (7) 4x200m Hills (walk back) Domain
2:57, 2:52, 37, 39, 37, 35
Friday
Rest
Saturday
6km + 2x1500m efforts (3) Centennial Park
5:21, 5:45
Sunday
SMH Half 78th 79:43 67.3kg
10km-86th 37:06 on the positive I gained 8 places, I died less than those around me if that counts for anything. 5sec slower than my best for this race, consistently mediocre.
103km week
Sunday, 12 May 2013
Mothers Day Classic 2nd-13:31
Sunday
28km-2:09.42 (4:38kms) Centennial Park
107km week
88km in singles, 52km off road, 42km solo
Monday
Rest - Slightly strained left soleus from Sydney 10.
Tuesday
Rest
Wednesday
PM
23km including 2x3km (3) 10:50, 10:40 after 13km, grass - Centennial Park
Calf good
Thursday
7km Tempo-24:32 (3:30kms) The Bay
Friday
Rest
Saturday
7km + Strides - Centennial Park
Sunday
Mothers Day Classic - Domain
4km-13:31 (3:23kms) 2nd + 7km cool down.
Happy with that, 19sec faster than last year, 1st Male. Vic Mitchell took the outright win.
57km week, fortunate to have got through some quality work whilst the calf settled. 8 weeks to go.
57km singles, 13km solo, 34km off road.
28km-2:09.42 (4:38kms) Centennial Park
107km week
88km in singles, 52km off road, 42km solo
Monday
Rest - Slightly strained left soleus from Sydney 10.
Tuesday
Rest
Wednesday
PM
23km including 2x3km (3) 10:50, 10:40 after 13km, grass - Centennial Park
Calf good
Thursday
7km Tempo-24:32 (3:30kms) The Bay
Friday
Rest
Saturday
7km + Strides - Centennial Park
Sunday
Mothers Day Classic - Domain
4km-13:31 (3:23kms) 2nd + 7km cool down.
Happy with that, 19sec faster than last year, 1st Male. Vic Mitchell took the outright win.
57km week, fortunate to have got through some quality work whilst the calf settled. 8 weeks to go.
57km singles, 13km solo, 34km off road.
Saturday, 4 May 2013
Sydney 10 - 35:32 79th
Thursday
Rest
Friday
PM
6km-21:54 (4:39kms) Timbrell Park
+ 3x100m Strides
Saturday
AM
Sydney 10km-35:32 (3:33kms) 79th 67.7kg
Didn't use my watch so no idea about splits, the first 3km felt great, the remaining 7km not so great. Happy with the effort and enjoyed every painful step, exactly what I needed.
PM
9km-45:00 (5:00kms) Hen and Chicken Bay
Rest
Friday
PM
6km-21:54 (4:39kms) Timbrell Park
+ 3x100m Strides
Saturday
AM
Sydney 10km-35:32 (3:33kms) 79th 67.7kg
Didn't use my watch so no idea about splits, the first 3km felt great, the remaining 7km not so great. Happy with the effort and enjoyed every painful step, exactly what I needed.
PM
9km-45:00 (5:00kms) Hen and Chicken Bay
Wednesday, 1 May 2013
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.
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.
Monday, 29 April 2013
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!
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!
Sunday, 28 April 2013
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.
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.
Friday, 26 April 2013
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.
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.
Thursday, 25 April 2013
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
AM
8km-37:12 (4:39kms) Timbrell Park
PM
16km-75:50 (4:44kms) Centennial Park
Thursday
16km-60:32 (3:47kms) The Bay
Tuesday, 23 April 2013
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
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
Sunday, 21 April 2013
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
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
Thursday, 18 April 2013
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
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
Sunday, 14 April 2013
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.
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.
Thursday, 11 April 2013
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.
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.
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