Monday
9km@4:44kms Shore
Tuesday
300m (15) 1km ES Marks
39.15, 3:00
Wednesday
Strength
Thursday
650m, 550m, 450m, 550m, 650m (10) Narrabeen
1:41 (62) 84 (61) 67 (60) 84 (62) 1:49 (64) *400m splits in brackets, was aiming for 61.5s.
First hard session of the season, now it gets tough.
Friday
AM
Strength
PM
7km@4:50kms The Bay
Saturday
3x1km Hills (8) Macquarie Hospital
3:28, 3:29, 3:30
Sunday
Rest
42km week
Thursday, 23 January 2014
Tuesday, 14 January 2014
3x600m, 6x200m / 3x3x300m Hills) / 5km Parkrun / 6x200m
Monday
AM
Strength
PM
6km@4:17kms Centennial Park
+ Drills/Strides
Tuesday
AM
7km@4:42kms The Bay
PM
3x600m (6), 15min rest, 6x200m (1) ES Marks
95.4, 95.2, 94.4, 32.0, 31.0, 28.5, 28.5, 27.2, 27.2
Wednesday
AM
7km@4:40kms The Bay
PM
7km@4:40kms Shore
+ Drills
Thursday
AM
7km@4:47kms The Bay
PM
3x3x300m Hills (jog back/5min) Callan Park
51, 51, 51 / 50, 50, 49 / 51, 51, 51
Friday
AM
Strength
PM
5km@4:30kms Glover St Oval
Saturday
AM
5km-17:30 Curl Curl Parkrun
+ Strength
PM
5km@4:39kms Hen and Chicken Bay
Sunday
2x3x200m (2/5) Rotary
28, 27, 27 / 28, 27, 26
95km week and a new age group
AM
Strength
PM
6km@4:17kms Centennial Park
+ Drills/Strides
Tuesday
AM
7km@4:42kms The Bay
PM
3x600m (6), 15min rest, 6x200m (1) ES Marks
95.4, 95.2, 94.4, 32.0, 31.0, 28.5, 28.5, 27.2, 27.2
Wednesday
AM
7km@4:40kms The Bay
PM
7km@4:40kms Shore
+ Drills
Thursday
AM
7km@4:47kms The Bay
PM
3x3x300m Hills (jog back/5min) Callan Park
51, 51, 51 / 50, 50, 49 / 51, 51, 51
Friday
AM
Strength
PM
5km@4:30kms Glover St Oval
Saturday
AM
5km-17:30 Curl Curl Parkrun
+ Strength
PM
5km@4:39kms Hen and Chicken Bay
Sunday
2x3x200m (2/5) Rotary
28, 27, 27 / 28, 27, 26
95km week and a new age group
Tuesday, 7 January 2014
4x150m, 4x50m Hills / 5x1km / 600m, 4x150m / 1500m-4:25, 400m-53.73
Monday
AM
7km@4:54kms The Bay
+ Strength
PM
16km + 4x150m Glover St Hills and 4x50m Steep Hills
Fastest 150m-25.45
Tuesday
AM
7km@4:34kms The Bay
PM
5x1km ES Marks
2x1km (200m jog) 3:15, 3:15
2x1km (400m jog) 400m hard, 200m easy, 400m hard - 3:15 (72/52/71), 3:16 (70/56/70)
10min rest
1km hard - 2:54
Wednesday
AM
Strength
PM
6km@4:19kms + 4x100m Strides Centennial Park
Thursday
AM
7km@4:34kms The Bay
+ Strength
PM
600m (5) 4x150m (3) ES Marks
92.19, 21.86, 20.55, 19.45, 18.58
Friday
5km@4:30kms The Bay
Saturday
1500m-4:25.03 1st ANSW Club Champs O/30 at SOPAC
400m-53.73 1st
+ Strength
First 1500m in 6 years felt comfy and a good improvement on my previous effort in the 400m which was 4hrs later. Happy enough, heading in the right direction…then straight to the gym for squats, never want to be that slow again.
Sunday
AM
12km@4:46kms + 12x100m Hills Centennial Park
PM
Strength + Plyos
104km week
AM
7km@4:54kms The Bay
+ Strength
PM
16km + 4x150m Glover St Hills and 4x50m Steep Hills
Fastest 150m-25.45
Tuesday
AM
7km@4:34kms The Bay
PM
5x1km ES Marks
2x1km (200m jog) 3:15, 3:15
2x1km (400m jog) 400m hard, 200m easy, 400m hard - 3:15 (72/52/71), 3:16 (70/56/70)
10min rest
1km hard - 2:54
Wednesday
AM
Strength
PM
6km@4:19kms + 4x100m Strides Centennial Park
Thursday
AM
7km@4:34kms The Bay
+ Strength
PM
600m (5) 4x150m (3) ES Marks
92.19, 21.86, 20.55, 19.45, 18.58
Friday
5km@4:30kms The Bay
Saturday
1500m-4:25.03 1st ANSW Club Champs O/30 at SOPAC
400m-53.73 1st
+ Strength
First 1500m in 6 years felt comfy and a good improvement on my previous effort in the 400m which was 4hrs later. Happy enough, heading in the right direction…then straight to the gym for squats, never want to be that slow again.
Sunday
AM
12km@4:46kms + 12x100m Hills Centennial Park
PM
Strength + Plyos
104km week
Monday, 30 December 2013
8x100m, 6x60m, 2x100m / 10x600m / 9x100m / 6x300m Hills / 5km + 8x200m / 500, 400, 300, 200, 100m Hills
Monday
AM
9km@4:17kms Five Dock Bay
PM
8x100m, 6x60m crouch start, 2x100m crouch start Rothwell Park
Last 2x100m actually resembled running, finally!
Tuesday
AM
9km@5:05kms The Bay
PM
10x600m (2min jog) Nolan Reserve
2:08ish avg
6011km@115km per week for 2014. The least i've run for many years and in accordance no results worth mentioning.
Wednesday
AM
16km@4:42kms The Bay
PM
13km including 9x100m Cutdowns Hen and Chicken Bay/Rothwell Park
Thursday
AM
9km@4:53kms Drummoyne Oval
PM
6x300m Hills Callan Park
3x300m Hills (jog back) 52, 52, 52
3x300m Hills (7) 45, 43, 44
Friday
6km@4:48kms The Bay
Saturday
5km-19ish (3:48ish kms) Curl Curl Parkrun
+ 8x200m (2) fastest 29.9
Sunday
AM
500m (10) 400m (8) 300m (6) 200m (4) 100m Hills Wharf Rd
1:42, 1:17, 54, 35, 16
PM
9km@4:43km The Bay
142km week
AM
9km@4:17kms Five Dock Bay
PM
8x100m, 6x60m crouch start, 2x100m crouch start Rothwell Park
Last 2x100m actually resembled running, finally!
Tuesday
AM
9km@5:05kms The Bay
PM
10x600m (2min jog) Nolan Reserve
2:08ish avg
6011km@115km per week for 2014. The least i've run for many years and in accordance no results worth mentioning.
Wednesday
AM
16km@4:42kms The Bay
PM
13km including 9x100m Cutdowns Hen and Chicken Bay/Rothwell Park
Thursday
AM
9km@4:53kms Drummoyne Oval
PM
6x300m Hills Callan Park
3x300m Hills (jog back) 52, 52, 52
3x300m Hills (7) 45, 43, 44
Friday
6km@4:48kms The Bay
Saturday
5km-19ish (3:48ish kms) Curl Curl Parkrun
+ 8x200m (2) fastest 29.9
Sunday
AM
500m (10) 400m (8) 300m (6) 200m (4) 100m Hills Wharf Rd
1:42, 1:17, 54, 35, 16
PM
9km@4:43km The Bay
142km week
Tuesday, 24 December 2013
30x400m / 20x200m / 2x1km, 4x500m
Monday
AM
Strength
PM
Rest. Right Hammy not right, lots of needles and a massage, should be right by Thursday.
Tuesday
AM
9km@4:36kms Five Dock Bay
+ Strength
PM
30x400m (1) Glover St Oval
76.0avg. Active recovery, hammy felt better every effort, almost a gliding effect repairing the tissue.
On holidays for the next 12 days, looking forward to some extra time for training.
Wednesday
AM
16km@4:53kms The Bay
PM
13km@4:56kms Faulconbridge Point
Year 4 of this Xmas Day arvo run with Hamish and Ben, most enjoyable run of the year despite the rain again.
Thursday
AM
10km@4:53kms The Bay
PM
20x200m (1min cycle) Curl Curl
35.0 avg
Just off the back of Jared each rep, the easy few days paid off. I will test the hammy with something fast tomorrow.
Friday
AM
10km@4:52kms Hen and Chicken Bay
+ Strength
PM
2x1km (7) 4x500m (5) The Bay
2x1km comfy 3:00, 3:00
4x500m cut down 87, 84, 81, 76
Hammy ok, couldn't quite stride out, but an effective session nonetheless.
Saturday
16km@4:48kms Hen and Chicken Bay
Sunday
AM
21km including 14km@4:10kms The Bay
Bloody windy
PM
10km@4:44kms Hen and Chicken Bay
+ Strength
152km week
AM
Strength
PM
Rest. Right Hammy not right, lots of needles and a massage, should be right by Thursday.
Tuesday
AM
9km@4:36kms Five Dock Bay
+ Strength
PM
30x400m (1) Glover St Oval
76.0avg. Active recovery, hammy felt better every effort, almost a gliding effect repairing the tissue.
On holidays for the next 12 days, looking forward to some extra time for training.
Wednesday
AM
16km@4:53kms The Bay
PM
13km@4:56kms Faulconbridge Point
Year 4 of this Xmas Day arvo run with Hamish and Ben, most enjoyable run of the year despite the rain again.
Thursday
AM
10km@4:53kms The Bay
PM
20x200m (1min cycle) Curl Curl
35.0 avg
Just off the back of Jared each rep, the easy few days paid off. I will test the hammy with something fast tomorrow.
Friday
AM
10km@4:52kms Hen and Chicken Bay
+ Strength
PM
2x1km (7) 4x500m (5) The Bay
2x1km comfy 3:00, 3:00
4x500m cut down 87, 84, 81, 76
Hammy ok, couldn't quite stride out, but an effective session nonetheless.
Saturday
16km@4:48kms Hen and Chicken Bay
Sunday
AM
21km including 14km@4:10kms The Bay
Bloody windy
PM
10km@4:44kms Hen and Chicken Bay
+ Strength
152km week
Monday, 16 December 2013
10x100m / 20x200m / 6x60m Hills / 10x100m + 1x300m Hill / 400m-54.47
Monday
AM
Strength
PM
10x100m Glover St Oval
Tuesday
6x60m from 400m Starts + 20x200m ES Marks
10x200m (30) 33.9avg
4x200m (1) 30.1avg
2x200m (2) 28.8, 29.0
2x200m (3) 28.0, 28.5
2x200m (4) 27.2, 26.0
31.36avg
Had the lung function test today, the medication appears to make it worse, have a follow up with the Dr on Saturday.
Wednesday
6km@3:56kms Glover St Oval
+
6x60m Hills Glover St Garden (Flying starts) - fastest 9.90
+
10x100m Cooldown Strides
Thursday
6x100m Strides
4x Broken 100m - Crouch start Sprint 40m, float 30m, sprint 30m
300m Wharf Rd Hill - 49.3
Torture.
Friday
6km including 6x100m Observatory Hills
Saturday
AM
5x100m Strides
PM
400m-54.47 1st O/35 SOPAC 68.9kg
+9km easy
Glad to get that out of the way, my slowest since my first ever 54.7 on grass at Glenbrook Oval in 1990. Nursing a right hammy strain so had to granny shuffle, hardly surprising with all the cramming i've attempted this week off the back of a 160km week. Executed well considering it's been at least 7 years since my last time out of blocks. A bit embarrassing, but confident i will run 2sec faster next time.
On a positive, saw Dr Helen for my lung results yesterday, 161% off the charts capacity but drops to 117% after ventolin. Started new medication Intal yesterday with a little help from Dr JH. Hard to tell but felt a bit better than i've been feeling.
Sunday
AM
24km@4:53s Centennial Park
103km week
AM
Strength
PM
10x100m Glover St Oval
Tuesday
6x60m from 400m Starts + 20x200m ES Marks
10x200m (30) 33.9avg
4x200m (1) 30.1avg
2x200m (2) 28.8, 29.0
2x200m (3) 28.0, 28.5
2x200m (4) 27.2, 26.0
31.36avg
Had the lung function test today, the medication appears to make it worse, have a follow up with the Dr on Saturday.
Wednesday
6km@3:56kms Glover St Oval
+
6x60m Hills Glover St Garden (Flying starts) - fastest 9.90
+
10x100m Cooldown Strides
Thursday
6x100m Strides
4x Broken 100m - Crouch start Sprint 40m, float 30m, sprint 30m
300m Wharf Rd Hill - 49.3
Torture.
Friday
6km including 6x100m Observatory Hills
Saturday
AM
5x100m Strides
PM
400m-54.47 1st O/35 SOPAC 68.9kg
+9km easy
Glad to get that out of the way, my slowest since my first ever 54.7 on grass at Glenbrook Oval in 1990. Nursing a right hammy strain so had to granny shuffle, hardly surprising with all the cramming i've attempted this week off the back of a 160km week. Executed well considering it's been at least 7 years since my last time out of blocks. A bit embarrassing, but confident i will run 2sec faster next time.
On a positive, saw Dr Helen for my lung results yesterday, 161% off the charts capacity but drops to 117% after ventolin. Started new medication Intal yesterday with a little help from Dr JH. Hard to tell but felt a bit better than i've been feeling.
Sunday
AM
24km@4:53s Centennial Park
103km week
Tuesday, 10 December 2013
600m, 6x200m / 2x(300m,200m,100m) Hills / 800m-2:14
Monday
AM
9km@4:28kms Five Dock Bay
PM
16km@4:50kms Perimeter Trail
+ 4x100m Strides
Tuesday
AM
9km@4:39kms Glover St Oval
PM
600m (5) 6x200m Strides (1:30) ES Marks
90.01
Wednesday
AM
9km@4:40kms Five Dock Bay
PM
20km@5:10kms Long Trail + Cowan Trail
Thursday
AM
7km@4:45kms Five Dock Bay
PM
2x(300m, 200m, 100m) (jog back/4min) Callan Park Hills
49.00, 32.30, 14.37
45.12, 30.22, 12.95
Friday
AM
9km@4:27kms Five Dock Bay
PM
6km@4:40kms Glover St Oval
Saturday
AM
5km@4:52kms Five Dock Bay
PM
800m-2:14 8th SOPAC
+ 9km easy
Couldn't breathe, had a lung function test booked in the morning with a view to prescribing an alternate option to Ventolin, but the machine failed so it's rescheduled for Tuesday.
Sunday
AM
24km@4:39kms Centennial Park
PM
9km@4:08kms The Bay
163km week, bit frustrating to taper and not get a result, on the positive, i'm bloody fresh. Will try a 400m next Saturday, suffocating for 400m will be much more pleasant than suffocating for 800m.
AM
9km@4:28kms Five Dock Bay
PM
16km@4:50kms Perimeter Trail
+ 4x100m Strides
Tuesday
AM
9km@4:39kms Glover St Oval
PM
600m (5) 6x200m Strides (1:30) ES Marks
90.01
Wednesday
AM
9km@4:40kms Five Dock Bay
PM
20km@5:10kms Long Trail + Cowan Trail
Thursday
AM
7km@4:45kms Five Dock Bay
PM
2x(300m, 200m, 100m) (jog back/4min) Callan Park Hills
49.00, 32.30, 14.37
45.12, 30.22, 12.95
Friday
AM
9km@4:27kms Five Dock Bay
PM
6km@4:40kms Glover St Oval
Saturday
AM
5km@4:52kms Five Dock Bay
PM
800m-2:14 8th SOPAC
+ 9km easy
Couldn't breathe, had a lung function test booked in the morning with a view to prescribing an alternate option to Ventolin, but the machine failed so it's rescheduled for Tuesday.
Sunday
AM
24km@4:39kms Centennial Park
PM
9km@4:08kms The Bay
163km week, bit frustrating to taper and not get a result, on the positive, i'm bloody fresh. Will try a 400m next Saturday, suffocating for 400m will be much more pleasant than suffocating for 800m.
Tuesday, 3 December 2013
4x200m Hills, 10x1min efforts / 300m Hill, 1km hard, 20x200m / Curl Curl Parkrun + 6x200m / 4x500m Hills
Monday
AM
8km-4:58km Five Dock Bay
PM
16km-4:24km Centennial Park
Tuesday
AM
7km-4:53km Timbrell Park
PM
4x200m Progressive Hills Callan Park (2:30 walk back)
33.4, 31.4, 29.9, 28.5
10min rest
10x1min efforts (1) Glover St Oval
Wednesday
AM
7km-5:08km Five Dock Bay
PM
16km-4:07km 36 laps of Glover St Oval
Thursday
AM
9km-4:40km Five Dock Bay
PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval
300m Hill - 41.68
1km - 2:39
20x200m - 31.7 avg
Friday
AM
16km-4:26km The Bay
+ Strength
PM
9km-4:18km Barnwell Park
Saturday
AM
5km-17:23 (3:29kms) Curl Curl Parkrun
+ 6x200m jog back
PM
Strength
Sunday
AM
9km-4:12kms Five Dock Bay
PM
4x500m Wharf Rd Hills (8min walk back)
1:40, 1:40, 1:40, 1:29.45
163km week
AM
8km-4:58km Five Dock Bay
PM
16km-4:24km Centennial Park
Tuesday
AM
7km-4:53km Timbrell Park
PM
4x200m Progressive Hills Callan Park (2:30 walk back)
33.4, 31.4, 29.9, 28.5
10min rest
10x1min efforts (1) Glover St Oval
Wednesday
AM
7km-5:08km Five Dock Bay
PM
16km-4:07km 36 laps of Glover St Oval
Thursday
AM
9km-4:40km Five Dock Bay
PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval
300m Hill - 41.68
1km - 2:39
20x200m - 31.7 avg
Friday
AM
16km-4:26km The Bay
+ Strength
PM
9km-4:18km Barnwell Park
Saturday
AM
5km-17:23 (3:29kms) Curl Curl Parkrun
+ 6x200m jog back
PM
Strength
Sunday
AM
9km-4:12kms Five Dock Bay
PM
4x500m Wharf Rd Hills (8min walk back)
1:40, 1:40, 1:40, 1:29.45
163km week
Wednesday, 27 November 2013
2km + 6x200m / 4km + 4x300m Hills / 6x300m Hills / 16km Tempo
Monday
AM
5km-24:18 (4:52kms) Five Dock Bay
PM
12x100m SOPAC
Tuesday
2km-6:41 (7) 6x200m (200m jog)-30.0 avg ES Marks
Wednesday
AM
9km-4:43km Barnwell Park
PM
16km-4:19km Drummoyne Oval
Thursday
AM
9km-4:28kms The Bay
PM
4km effort + 4x300m Cutdown Hills (jog back) The Bay/Callan Park
14:24 (3:36kms)
55, 51, 50, 47
Left the watch running from start to finish, total 17.85km, seems i've been underestimating the incidental running we do each session, not that it matters.
Friday
AM
9km-4:27kms Drummoyne Oval
+ Strength
PM
16km-4:34kms Drummoyne Oval
Saturday
AM
6x300m Hills (walk back) Callan Park
44.0 avg
PM
9km-4:50kms Barnwell Park
Sunday
AM
16km-61:05 (3:49kms) The Bay
PM
Strength +
13km-4:39kms Everywhere
165km week including 6ish km at 800m effort.
AM
5km-24:18 (4:52kms) Five Dock Bay
PM
12x100m SOPAC
Tuesday
2km-6:41 (7) 6x200m (200m jog)-30.0 avg ES Marks
Wednesday
AM
9km-4:43km Barnwell Park
PM
16km-4:19km Drummoyne Oval
Thursday
AM
9km-4:28kms The Bay
PM
4km effort + 4x300m Cutdown Hills (jog back) The Bay/Callan Park
14:24 (3:36kms)
55, 51, 50, 47
Left the watch running from start to finish, total 17.85km, seems i've been underestimating the incidental running we do each session, not that it matters.
Friday
AM
9km-4:27kms Drummoyne Oval
+ Strength
PM
16km-4:34kms Drummoyne Oval
Saturday
AM
6x300m Hills (walk back) Callan Park
44.0 avg
PM
9km-4:50kms Barnwell Park
Sunday
AM
16km-61:05 (3:49kms) The Bay
PM
Strength +
13km-4:39kms Everywhere
165km week including 6ish km at 800m effort.
Wednesday, 20 November 2013
300m, 200m, 3x2km / 90, 75, 60, 45, 30, 15 / 2x3km Fartlek + 8x150m
Monday
AM
Strength
Tuesday
PM
300m (7) 200m (7) 3x2km (4) ES Marks
300m-39.65
200m-26.80
3x2km-6:52, 6:52, 6:52
Wednesday
AM
Strength
PM
7km-31:05 (4:27kms) Centennial Park
Thursday
AM
7km-33:18 (4:46kms) The Bay
PM
90sec (7) 75sec (6) 60sec (5) 45sec (4) 30sec (3) 15sec Drummoyne Oval
90 - 2:46km pace
75 - 2:38
60 - 2:34
45 - 2:30
30 - 2:24
15 - 2:20
Way too slow, should all be sub 2:30s. Legs stiff and sore from lifting too heavy yesterday, stupid.
Friday
Rest
Saturday
2x3ish km Fartlek, 8x150m (jog back) Nolan Reserve
3:46kms
+ Strength
Sunday
24km-1:47.01 (4:28kms) Centennial Park
76km, productive rest week. 1100m faster than 800m pace, a good 300m and strength gains.
AM
Strength
Tuesday
PM
300m (7) 200m (7) 3x2km (4) ES Marks
300m-39.65
200m-26.80
3x2km-6:52, 6:52, 6:52
Wednesday
AM
Strength
PM
7km-31:05 (4:27kms) Centennial Park
Thursday
AM
7km-33:18 (4:46kms) The Bay
PM
90sec (7) 75sec (6) 60sec (5) 45sec (4) 30sec (3) 15sec Drummoyne Oval
90 - 2:46km pace
75 - 2:38
60 - 2:34
45 - 2:30
30 - 2:24
15 - 2:20
Way too slow, should all be sub 2:30s. Legs stiff and sore from lifting too heavy yesterday, stupid.
Friday
Rest
Saturday
2x3ish km Fartlek, 8x150m (jog back) Nolan Reserve
3:46kms
+ Strength
Sunday
24km-1:47.01 (4:28kms) Centennial Park
76km, productive rest week. 1100m faster than 800m pace, a good 300m and strength gains.
Tuesday, 12 November 2013
4x150m, 300m, 200m, 6x1km / 3km + 2x1500m Fartlek / 5km Parkrun + 10x1min
Monday
AM
7km-33:05 (4:44kms) The Bay
PM
16km-68:30 (4:17kms) The Bay
Tuesday
AM
7km-33:05 (4:44kms) The Bay
Déjà vu
PM
4x150m (walk back), 300m (4) 200m (5) 6x1km (6min cycle) ES Marks
4x150m-20.1avg
300m-40.55
200m-27.20
6x1km-3:17 avg, comfy, got quicker each rep as I recovered from the sprints.
Wednesday
AM
8km-39:33 (4:57kms) Five Dock Bay
+ Strength
PM
17km-1:18.45 (4:38kms) Centennial Park
Crazy bike action
Thursday
AM
7km-33:48 (4:50kms) The Bay
PM
3km (5) 2x1500m Fartlek - 30 hard/30 float (2) The Bay
9:56, 5:11, 5:13
Friday
AM
Strength
PM
10km-42:47 (4:17kms) The Bay
Saturday
AM
5km-17:51 (10) 10x1min (1) Curl Curl
PM
16km-85:20 (5:20kms) Woronora Pipeline
Hilly and I loved it, hungry for more hills.
Sunday
AM
24.2km-1:54.54 (4:45kms) Centennial Park
PM
6km-27:57 (4:40kms) Barnwell Park
161km week, 3 solid sessions, 1100m faster than 800m pace.
AM
7km-33:05 (4:44kms) The Bay
PM
16km-68:30 (4:17kms) The Bay
Tuesday
AM
7km-33:05 (4:44kms) The Bay
Déjà vu
PM
4x150m (walk back), 300m (4) 200m (5) 6x1km (6min cycle) ES Marks
4x150m-20.1avg
300m-40.55
200m-27.20
6x1km-3:17 avg, comfy, got quicker each rep as I recovered from the sprints.
Wednesday
AM
8km-39:33 (4:57kms) Five Dock Bay
+ Strength
PM
17km-1:18.45 (4:38kms) Centennial Park
Crazy bike action
Thursday
AM
7km-33:48 (4:50kms) The Bay
PM
3km (5) 2x1500m Fartlek - 30 hard/30 float (2) The Bay
9:56, 5:11, 5:13
Friday
AM
Strength
PM
10km-42:47 (4:17kms) The Bay
Saturday
AM
5km-17:51 (10) 10x1min (1) Curl Curl
PM
16km-85:20 (5:20kms) Woronora Pipeline
Hilly and I loved it, hungry for more hills.
Sunday
AM
24.2km-1:54.54 (4:45kms) Centennial Park
PM
6km-27:57 (4:40kms) Barnwell Park
161km week, 3 solid sessions, 1100m faster than 800m pace.
Tuesday, 5 November 2013
1x400m, 4x2km / 7km Tempo / 4x150m, 1x300m / 5km Parkrun + 4x Broken 5min
Monday
AM
8km-37:56 (4:45kms) Five Dock Bay
PM
16km-71:24 (4:28kms) Drummoyne Oval
Tuesday
AM
8km-38:14 (4:47kms) Five Dock Bay
PM
400m (15) 4x2km (3) Drummoyne Oval
400m-56.48
4x2km-6:48, 6:47, 6:46, 6:44
+ Strength
Not too bad, time for something fast on the track next Tuesday to see how I'm travelling.
My mate's horse won The Cup, he's a massive sports fan who really gets it....the more you bet the more you win ca-ching $$$$$$$ yeeeeeeeeeeeehaaaaaaaaaaaaaaaaaaaa! :-)
Wednesday
AM
8km-39:34 (4:57kms) Five Dock Bay
PM
16km-77:20 (4:50kms) Gladesville
Thursday
AM
8km-38:15 (4:47kms) The Bay
PM
7km-25:20 (3:37kms) The Bay
45sec quicker than my previous two attempts, which is a big improvement but still awful. Thursday sessions during heavy training reveal true fitness, starting to handle the work.
Friday
AM
Strength
PM
4x150m (4) 10min rest 300m Drummoyne Oval
4x150m-fastest 20.07
300m-39.90
Saturday
AM
5km-17:36 (3:31kms) + 4x Broken 5min Curl Curl
4x Broken 5minutes (1min hard, 1min ezy, 1min hard, 1min ezy, 1min hard) (3)
A bit sore from the heavy strength and particularly the fast 300m yesterday so went out much slower with the intention of coming home fast. 2km-6:55 12sec slower than the previous 2 attempts and despite attempting to pick it up I ran the final 3km identical to the last 2 attempts.
PM
10km-48:50 (4:53kms) Five Dock Bay
Sunday
AM
24km-1:54.40 (4:47kms) Centennial Park
+ Strength
PM
7km-33:06 (4:44kms) Five Dock Bay
163km week, 4 speed sessions, 1300m at faster than 800m pace. Might get fit if i keep this up.
AM
8km-37:56 (4:45kms) Five Dock Bay
PM
16km-71:24 (4:28kms) Drummoyne Oval
Tuesday
AM
8km-38:14 (4:47kms) Five Dock Bay
PM
400m (15) 4x2km (3) Drummoyne Oval
400m-56.48
4x2km-6:48, 6:47, 6:46, 6:44
+ Strength
Not too bad, time for something fast on the track next Tuesday to see how I'm travelling.
My mate's horse won The Cup, he's a massive sports fan who really gets it....the more you bet the more you win ca-ching $$$$$$$ yeeeeeeeeeeeehaaaaaaaaaaaaaaaaaaaa! :-)
Wednesday
AM
8km-39:34 (4:57kms) Five Dock Bay
PM
16km-77:20 (4:50kms) Gladesville
Thursday
AM
8km-38:15 (4:47kms) The Bay
PM
7km-25:20 (3:37kms) The Bay
45sec quicker than my previous two attempts, which is a big improvement but still awful. Thursday sessions during heavy training reveal true fitness, starting to handle the work.
Friday
AM
Strength
PM
4x150m (4) 10min rest 300m Drummoyne Oval
4x150m-fastest 20.07
300m-39.90
Saturday
AM
5km-17:36 (3:31kms) + 4x Broken 5min Curl Curl
4x Broken 5minutes (1min hard, 1min ezy, 1min hard, 1min ezy, 1min hard) (3)
A bit sore from the heavy strength and particularly the fast 300m yesterday so went out much slower with the intention of coming home fast. 2km-6:55 12sec slower than the previous 2 attempts and despite attempting to pick it up I ran the final 3km identical to the last 2 attempts.
PM
10km-48:50 (4:53kms) Five Dock Bay
Sunday
AM
24km-1:54.40 (4:47kms) Centennial Park
+ Strength
PM
7km-33:06 (4:44kms) Five Dock Bay
163km week, 4 speed sessions, 1300m at faster than 800m pace. Might get fit if i keep this up.
Monday, 28 October 2013
4x Broken 8min / 20x200m + 1x400m / 5km Parkrun + 2x Broken 5min
Monday
27km-2:08.14 (4:45kms) The Bay
Tuesday
AM
9km-46:20 (5:09kms) Five Dock Bay
PM
4x Broken 8min (3) Drummoyne Oval
3min hard, 1min jog, 2min hard, 1min jog, 1min hard - avg 3:29kms
Wednesday
AM
9km-46:18 (5:09kms) Five Dock Bay
PM
12km-58:00 (4:50kms) Centennial Park
Thursday
AM
20km-89:52 (4:30kms) The Bay
PM
20x200m (30sec) then 5min rest, 1x400m Drummoyne Oval
200m-35.0avg
400m-58.51
Friday
AM
Strength
PM
12km-49:56 (4:40kms) Drummoyne Oval
28 laps with Frontier Psychiatrist on repeat.
Saturday
AM
5km-17:24 (3:29kms) + 2x Broken 5min (3) Curl Curl Parkrun
2x Broken 5min (1min hard, 1min easy, 1min hard) avg 370m for the 6 efforts - 64.8 pace
PM
10km-45:34 (4:34kms) Five Dock Bay
Sunday
21km-1:45.00 (5:00kms) Northern Beaches
Smoke was awful, had to cut the run short.
162km week
27km-2:08.14 (4:45kms) The Bay
Tuesday
AM
9km-46:20 (5:09kms) Five Dock Bay
PM
4x Broken 8min (3) Drummoyne Oval
3min hard, 1min jog, 2min hard, 1min jog, 1min hard - avg 3:29kms
Wednesday
AM
9km-46:18 (5:09kms) Five Dock Bay
PM
12km-58:00 (4:50kms) Centennial Park
Thursday
AM
20km-89:52 (4:30kms) The Bay
PM
20x200m (30sec) then 5min rest, 1x400m Drummoyne Oval
200m-35.0avg
400m-58.51
Friday
AM
Strength
PM
12km-49:56 (4:40kms) Drummoyne Oval
28 laps with Frontier Psychiatrist on repeat.
Saturday
AM
5km-17:24 (3:29kms) + 2x Broken 5min (3) Curl Curl Parkrun
2x Broken 5min (1min hard, 1min easy, 1min hard) avg 370m for the 6 efforts - 64.8 pace
PM
10km-45:34 (4:34kms) Five Dock Bay
Sunday
21km-1:45.00 (5:00kms) Northern Beaches
Smoke was awful, had to cut the run short.
162km week
Tuesday, 22 October 2013
6x300m / 1x1500m / Run Sydney 10km
Monday
12km-58:00 (4:50kms) Centennial Park
Tuesday
6x300m (3) SOPAC
45.2, 45.2, 45.2, 45.2, 45.2, 41.5
Wednesday
9km-42:00 (4:40kms) Centennial Park
Thursday
1500m-4:22 The Bay
Not bad in shit conditions, very windy.
Friday
Rest
Saturday
6km-29:30 (4:55kms) Five Dock Bay
Sunday
Run Sydney 21st 10km-36:22 (3:38kms)
Disappointed to run that slow but realistically about what I should've expected based on training times.
Novelty cheque courtesy of Ben St.
70km week, I enjoyed the rest, on to the next block.
12km-58:00 (4:50kms) Centennial Park
Tuesday
6x300m (3) SOPAC
45.2, 45.2, 45.2, 45.2, 45.2, 41.5
Wednesday
9km-42:00 (4:40kms) Centennial Park
Thursday
1500m-4:22 The Bay
Not bad in shit conditions, very windy.
Friday
Rest
Saturday
6km-29:30 (4:55kms) Five Dock Bay
Sunday
Run Sydney 21st 10km-36:22 (3:38kms)
Disappointed to run that slow but realistically about what I should've expected based on training times.
Novelty cheque courtesy of Ben St.
70km week, I enjoyed the rest, on to the next block.
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