Monday
AM
Rest
PM
Strength
Tuesday
Rest
Wednesday
Rest
Thursday
PM
10x200m (200m jog) Timbrell Park
32, 33, 32, 32, 32, 31, 30, 30, 30, 28
Friday
Rest
Saturday
Rest
Sunday
Sydney Harbour 10km - 47th 35:37 72.0kg
24km week, enjoyed the rest.
Sunday, 14 July 2013
Sunday, 7 July 2013
Gold Coast Half - 78:33
Friday
Rest
Saturday
4km + drills/strides
Sunday
Gold Coast Half 93rd-78:33 (3:43kms)
Disappointing result, satisfying race.
123km avg for the final 12 weeks, too many interruptions, need a consistent block before I think about racing again.
64km week
Rest
Saturday
4km + drills/strides
Sunday
Gold Coast Half 93rd-78:33 (3:43kms)
Disappointing result, satisfying race.
123km avg for the final 12 weeks, too many interruptions, need a consistent block before I think about racing again.
64km week
Thursday, 4 July 2013
3km TT
Wednesday
PM
7km-34:32 (4:56kms) Centennial Park
+ 4x100m Paddo Hills
Fastest - 17.1
Thursday
AM
3km-9:24 (3:08kms) Centennial Park
Road
Thursday
AM
3km-9:24 (3:08kms) Centennial Park
Road
Tuesday, 2 July 2013
2km, 10x30sec
Monday
PM
7km-33:50 (4:50kms) Centennial Park
+ 4x100m Paddo Hills
Fastest 17.6
Tuesday
PM
2km effort - 6:32 (3) 10x30sec hard/30sec jog - 3:30avg The Bay
Enjoying the taper.
PM
7km-33:50 (4:50kms) Centennial Park
+ 4x100m Paddo Hills
Fastest 17.6
Tuesday
PM
2km effort - 6:32 (3) 10x30sec hard/30sec jog - 3:30avg The Bay
Enjoying the taper.
Sunday, 30 June 2013
10x400m / 7km Tempo / 6km Pace
Monday
AM
Strength
PM
17km-79:20 (4:40kms) Centennial Park
Tuesday
AM
9km-44:51 (4:59kms) The Bay
PM
10x400m (1) Nield Park
avg 69, quagmire (hope that means really muddy)
Wednesday
AM
9km-43:25 (4:50kms) The Bay
PM
17km-78:30 (4:37kms) Centennial Park
Thursday
AM
9km-44:30 (4:57kms) The Bay
PM
7km-24:57 (3:33kms) The Bay
All the work is done, now I rest.
Friday
Rest
Saturday
AM
6km Pace - 22:00 (3:40kms) The Bay
Sunday
18km-83:20 (4:37kms) Centennial Park
117km week
AM
Strength
PM
17km-79:20 (4:40kms) Centennial Park
Tuesday
AM
9km-44:51 (4:59kms) The Bay
PM
10x400m (1) Nield Park
avg 69, quagmire (hope that means really muddy)
Wednesday
AM
9km-43:25 (4:50kms) The Bay
PM
17km-78:30 (4:37kms) Centennial Park
Thursday
AM
9km-44:30 (4:57kms) The Bay
PM
7km-24:57 (3:33kms) The Bay
All the work is done, now I rest.
Friday
Rest
Saturday
AM
6km Pace - 22:00 (3:40kms) The Bay
Sunday
18km-83:20 (4:37kms) Centennial Park
117km week
Sunday, 23 June 2013
20, 20 / 4x1km, 4x500m / 14km Pace
Monday
AM
Strength
PM
24km-1:53.00 (4:42kms) Centennial Park
Tuesday
AM
9km-44:15 (4:55kms) Timbrell Park
PM
15min easy, 20min fartlek, 5min easy, 20min effort, 15min easy Timbrell Park - all on grass
Fartlek (7x2min efforts/1min floats) avg 3:37kms
Effort avg 3:35kms
Fastest I've ever done this session.
Wednesday
AM
9km-43:34 (4:48kms) The Bay
PM
16km-75:40 (4:44kms) Centennial Park
Thursday
AM
9km-43:30 (4:50kms) Timbrell
PM
4x1km, 4x500m The Bay
avg 3:11, 88
Friday
AM
7km-33:10 (4:45kms) The Bay
+ strength
Saturday
AM
14km Pace-51:20 (3:40kms) The Bay
first 10km@3:42 then 4km@3:33
Sunday
AM
24km-1:52.45 (4:42kms) Centennial Park
149km week
AM
Strength
PM
24km-1:53.00 (4:42kms) Centennial Park
Tuesday
AM
9km-44:15 (4:55kms) Timbrell Park
PM
15min easy, 20min fartlek, 5min easy, 20min effort, 15min easy Timbrell Park - all on grass
Fartlek (7x2min efforts/1min floats) avg 3:37kms
Effort avg 3:35kms
Fastest I've ever done this session.
Wednesday
AM
9km-43:34 (4:48kms) The Bay
PM
16km-75:40 (4:44kms) Centennial Park
Thursday
AM
9km-43:30 (4:50kms) Timbrell
PM
4x1km, 4x500m The Bay
avg 3:11, 88
Friday
AM
7km-33:10 (4:45kms) The Bay
+ strength
Saturday
AM
14km Pace-51:20 (3:40kms) The Bay
first 10km@3:42 then 4km@3:33
Sunday
AM
24km-1:52.45 (4:42kms) Centennial Park
149km week
Sunday, 16 June 2013
3km Hard + 19min Fartlek / 8x200m
Monday
AM
17km-79:41 (4:41kms) The Bay
PM
9km-36:59 (4:07kms) Nield Park
Tuesday
AM
9km-44:41 (4:58kms) Nield Park
PM
3km hard, 5min rest, 19min fartlek (10x1min hard/1min jog) Nield Park
3km-9:46 path
Fartlek-3:44avg grass Efforts 320ish metres, Jogs 240ish metres
Wednesday
AM
9km-38:51 (4:19kms) The Bay
PM
16km-72:12 (4:31kms) Centennial Park
Thursday
AM
9km-43:21 (4:49kms) Timbrell Park
PM
2x4x200m (2min/10min/4min) ES Marks
Active rest, freshening up for the final long tempo. Very comfy but judgement is very rusty, couldn't get anywhere near my targets:-
Target - 34.0, 33.0, 32.0, 31.0 / 30.0, 29.0, 28.0, 27.0
Actual - 33.6, 31.2, 28.6, 28.9 / 29.3, 28.0, 27.8, 26.6
Friday
Rest Day
Saturday
AM
10km including 7km @ 3:54s The Bay
Aborted long tempo, woke up with inflamed lymph nodes in right groin from infected blister on right foot. Frustrating but glad I stopped, ended up with a fever 39.2.
Sunday
AM
Rest
PM
Strength
102km week
AM
17km-79:41 (4:41kms) The Bay
PM
9km-36:59 (4:07kms) Nield Park
Tuesday
AM
9km-44:41 (4:58kms) Nield Park
PM
3km hard, 5min rest, 19min fartlek (10x1min hard/1min jog) Nield Park
3km-9:46 path
Fartlek-3:44avg grass Efforts 320ish metres, Jogs 240ish metres
Wednesday
AM
9km-38:51 (4:19kms) The Bay
PM
16km-72:12 (4:31kms) Centennial Park
Thursday
AM
9km-43:21 (4:49kms) Timbrell Park
PM
2x4x200m (2min/10min/4min) ES Marks
Active rest, freshening up for the final long tempo. Very comfy but judgement is very rusty, couldn't get anywhere near my targets:-
Target - 34.0, 33.0, 32.0, 31.0 / 30.0, 29.0, 28.0, 27.0
Actual - 33.6, 31.2, 28.6, 28.9 / 29.3, 28.0, 27.8, 26.6
Friday
Rest Day
Saturday
AM
10km including 7km @ 3:54s The Bay
Aborted long tempo, woke up with inflamed lymph nodes in right groin from infected blister on right foot. Frustrating but glad I stopped, ended up with a fever 39.2.
Sunday
AM
Rest
PM
Strength
102km week
Sunday, 9 June 2013
7km Tempo / 6km, 4.5km, 3km, 1.5km
Thursday
AM
9km-38:33 (4:17kms) Wenty Park
PM
7km Tempo-24:27 (3:30kms) The Bay
+ 4x180m efforts
Friday
AM
7km-35:28 (5:04kms) Timbrell Park
PM
16km-72:00 (4:30kms) Nield Park
32 laps
Saturday
AM
4 laps (6) 3 laps (5) 2 laps (4) 1 lap x 1500m grass loop Centennial Park
4 laps - 3:44kms
3 laps - 3:39kms
2 laps - 3:37kms
1 lap - 3:29kms
PM
10km-43:18 (4:20kms) Nieldx6 + The Bay
Sunday
AM
28km-2:09.40 (4:37kms) Centennial Park
PM
7km-32:40 (4:40kms) Timbrell Park
169km week
AM
9km-38:33 (4:17kms) Wenty Park
PM
7km Tempo-24:27 (3:30kms) The Bay
+ 4x180m efforts
Friday
AM
7km-35:28 (5:04kms) Timbrell Park
PM
16km-72:00 (4:30kms) Nield Park
32 laps
Saturday
AM
4 laps (6) 3 laps (5) 2 laps (4) 1 lap x 1500m grass loop Centennial Park
4 laps - 3:44kms
3 laps - 3:39kms
2 laps - 3:37kms
1 lap - 3:29kms
PM
10km-43:18 (4:20kms) Nieldx6 + The Bay
Sunday
AM
28km-2:09.40 (4:37kms) Centennial Park
PM
7km-32:40 (4:40kms) Timbrell Park
169km week
Wednesday, 5 June 2013
Mackay 1/2 Marathon 4th 83:04
Monday
PM
20km-84:51 (4:15kms) Shore
Tuesday
PM
12x300m (1) Hallstrom
avg 49.0
Should sprinters do long runs? I hope there are lots of 400m rounds if I ever race World Masters.
Wednesday
PM
16.5km-74:15 (4:30km) Centennial
Thursday
PM
6x1km (5min cycle) The Bay
3:14, 3:10, 3:13, 3:06, 3:10, 3:00 - 3:09 avg
Friday
PM
9km + drills/strides Mackay
Saturday
AM
6km easy Mackay
Sunday
Mackay Half Marathon 4th-83:04
Through 16km-60:00, 25 degrees and 90% humidity, they breed 'em tough in North QLD.
106km week
Monday
AM
7km-34:58 (5:00kms) Timbrell Park
PM
13km-64:20 (4:57kms) Centennial Park
Tuesday
AM
9km-43:45 (4:52kms) Timbrell Park
Wednesday
AM
10km-48:40 (4:52kms) Wenty Park
PM
17km-76:43 (4:31kms) Centennial Park
PM
20km-84:51 (4:15kms) Shore
Tuesday
PM
12x300m (1) Hallstrom
avg 49.0
Should sprinters do long runs? I hope there are lots of 400m rounds if I ever race World Masters.
Wednesday
PM
16.5km-74:15 (4:30km) Centennial
Thursday
PM
6x1km (5min cycle) The Bay
3:14, 3:10, 3:13, 3:06, 3:10, 3:00 - 3:09 avg
Friday
PM
9km + drills/strides Mackay
Saturday
AM
6km easy Mackay
Sunday
Mackay Half Marathon 4th-83:04
Through 16km-60:00, 25 degrees and 90% humidity, they breed 'em tough in North QLD.
106km week
Monday
AM
7km-34:58 (5:00kms) Timbrell Park
PM
13km-64:20 (4:57kms) Centennial Park
Tuesday
AM
9km-43:45 (4:52kms) Timbrell Park
Wednesday
AM
10km-48:40 (4:52kms) Wenty Park
PM
17km-76:43 (4:31kms) Centennial Park
Sunday, 26 May 2013
Get fit or die trying
Friday
AM
10km-47:50 (4:47kms) The Bay
+ Strength
PM
20km-84:56 (4:15kms) Glebe
Saturday
AM
10km-47:14 (4:44kms) The Bay
PM
10x500 (1) 3x3km (3) Timbrell Park
94 avg, 10:45, 10:44, 10:42
Sunday
28km-2:10.14 (4:39kms) Centennial Park
203km week
AM
10km-47:50 (4:47kms) The Bay
+ Strength
PM
20km-84:56 (4:15kms) Glebe
Saturday
AM
10km-47:14 (4:44kms) The Bay
PM
10x500 (1) 3x3km (3) Timbrell Park
94 avg, 10:45, 10:44, 10:42
Sunday
28km-2:10.14 (4:39kms) Centennial Park
203km week
Thursday, 23 May 2013
7km Tempo + 4x200m
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
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
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
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