6km Tempo / 4x200m

Monday
AM
8km@4:42kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
1km, 4x200s Glover St
Was too slow to bother

Wednesday
AM
8km@4:43kms The Bay
+Strength
PM
6km@3:29kms Glover
first remotely decent run for 3 weeks

Thursday
AM
7km@4:41kms Campbell Park
+ Strength
PM
4x200m (4) Glover
29.88, 27.14, 27.10, 27.06
there's a runner in there somewhere, getting closer

Friday
Rest

Saturday
Curl Curl Parkrun 17:55

Sunday
AM
23km@4:42kms Centennial Pk
PM
10km@4:48kms Centennial Pk

100km, rubbish week. Good 800m Thursday, just the small matter of doing it without 12min rest.

4x200m, 2x1km, 4x200m / 3km Shakeout+4x200m / Striders 10km

Monday
AM
Rest
PM
16km@4:55kms The Bay

Tuesday
AM
Rest
PM
4x200m (3) 2x1km (3) 4x200m (1) ES Marks
31, 30, 30, 29, 3:01, 3:04, 33, 32, 31, 30

Wednesday
AM
Strength
PM
16km@4:44kms The Bay
Slow, unfit

Thursday
AM
Strength
PM
3km+drills/strides Campbell

Friday
AM
8km@4:44s The Bay
PM
3km@3:54kms + 4x200m strides 36, 33, 33, 30 Glover

Saturday
AM
10km-36:28 Striders North Head
+ Strength
PM
7km@4:47kms The Bay

Sunday
AM
22km@4:34kms Centennial Park
PM
Rest

114km week

2km+4x300m / 6km tempo /

Monday
AM
Strength
PM
Strength

Tuesday
AM
Rest
PM
2km Effort (10) 4x300m (4) ES Marks
6:28, 45.5, 44.8, 44.1, 44.5

Wednesday
AM
16km@5:00kms Hen and Chicken
PM
Rest

Thursday
AM
6km+Strength
PM
Rest

Friday
Rest

Saturday
AM
6km@3:36kms The Bay
+4x200m (1) King George
PM
Rest

Sunday
AM
23km@4:37kms Centennial
PM
11km including 19min fartlek (10x1min/1min) Centennial
+ Strength

Check out Anna's Blog, I have a bad day i run slow, she has seizures. She keeps aiming up and having a crack, proper tough!

82km week, squad growing, time for running shrinking

8x200m / Curl Curl Parkrun+10x1min / 10x300m / 6x300m Hills / 6km Tempo +4x200m / 9km Tempo

Monday
AM
10km@4:40kms Glover
PM
Rest

Tuesday
Rest

Wednesday
AM
9km@5:01kms Abbotsford
PM
16km@4:34kms Centennial

Thursday
AM
8km@5:03kms Glover
PM
Strength +
8x200m (2) Campbell
37, 34, 33, 32, 31, 30, 29, 27.24

Friday
Rest

Saturday
AM
Curl Curl Parkrun + 10x1min (1)
5km-17:28
10x1min-323m avg (3:04kms)
PM
12km@4:47kms Campbell

Sunday
AM
14km@5:03kms Centennial
dnf, glutes locked up, couldn't move….needles here i come. City to Surf is a stupid race!

98km week

Monday
AM
8km@5:03kms Glover
A little better after 4 hrs of self treatment, needling, rolling, trigger, self massage

Tuesday
AM
8km@5:00kms Glover
PM
10x300m (1:30 jog) Campbell
50.0avg, first 5 in 53s, last 5 in 47s
Sore but improved enough to resume normal training tomorrow.

Wednesday
AM
8km@5:25kms Hen and Chicken
PM
Rest

Thursday
AM
Rest
PM
6x300m Hills (3) Wharf Rd
49.0avg, fastest 47.2

Friday
AM
10km@4:57kms Glover
PM
Rest

Saturday
AM
6km Tempo + 4x200m (1) King George
22:00 (3:40kms) 34, 34, 32, 31
PM
12km@4:50kms Queen Elizabeth

Sunday
AM
25km including 9km tempo @3:37kms Moore Park
PM
16km@4:43kms Centennial Park

131km week

3x200m / 1890m, 1260m, 630m / City 2 Surf 182nd-51:22

Monday
AM
10km@4:47kms The Bay
PM
8km@4:43kms Centennial Park

Tuesday
AM
10km@3:45kms The Bay
PM
3x200m (walk back) Campbell Park
31, 30, 29

Wednesday
Rest

Thursday
AM
Rest
PM
1890m (5) 1260m (3) 630m Campbell Park
3 laps @ 3:07kms
2 laps @ 2:59kms
1 lap @ 2:48kms

Friday
Rest

Saturday
3km+drills/strides Campbell Park

Sunday
AM
City to Surf 182nd 51:22@3:40kms
Slow start, finished well. My first time racing in 6 years, discounting the Dora the Explorer aberration last year. Big negative split 26.45/24.45, gained 14 places. Another very successful race day for our little squad. 54 goal races so far this winter for 53 pbs, only my race at Gold Coast 1/2 letting the team down. Planned modulation leads to better peaking. Incremental extension of training stimulus lead to sustainable and continual improvement.

PM
9km@4:25kms Campbell Park
Loved this run.

85km week

3x2mile / 10x630m / Bay Run 10th 23:30pb

Monday
AM
10km@4:37kms The Bay
PM
16km@4:16kms The Bay
+4x100m

Tuesday
AM
Strength
PM
3x5 laps (3/4 lap)Campbell Park
3:30km avg Windy

Wednesday
AM
9km@5:13kms Barnwell Golf Course
PM
16@4:43kms The Bay
+4x100m

Thursday
AM
9km@4:45kms The Bay
PM
10x630m (3:30 cycle) Campbell Park
2:00avg (3:10kms) Windy

Friday
AM
7km@5:11kms Five Dock Bay
PM
Rest

Saturday
AM
9km@4:42kms Campbell Park
AM
5km + drills/strides The Bay
Morning run at 4:00am and arvo finished at 10:40am, that might be a record.

Sunday
AM
Bay Run 10th 23:30 (6.90km-3:24kms)
PB and 55sec faster than last year, getting fit.
PM
Strength +
9km@4:23kms Glover St

143km week

6x1km / 30min tempo / 3x1600m Hills + 6x400m

Monday
AM
8km@5:03kms The Bay
PM
16km@4:48kms The Bay
+4x100m

Tuesday
AM
9km@5:45kms The Bay
+ Strength
PM
6x1km (5min cycle) SOPAC
avg 3:24kms. track in shithouse condition so had to wear my joggers Adidas 'Feathers', should be called 'Bricks', at 190g they're almost as heavy as their other 'racing flats' the 220g Adios Boost. I'll stick to the 110g Asics Piranha. Rant over, don't get me started on men pacing women in RACES!

Wednesday
AM
9km@5:30kms The Bay
+ Strength
PM
16km@4:42kms The Bay
+ 4x100m

Thursday
AM
9km@4:53kms The Bay
PM
30min@3:31kms Campbell Park
1st 15min@3:35s, 2nd 15min@3:27s

Friday
AM
12km@4:57kms The Bay
PM
Rest

Saturday
AM
3x1600m Hills (800m jog), 6x400m (2:15 cycle) King George
3:53, 3:51, 3:50 pace, 73, 72, 70, 70, 70, 70.
PM
9km@4:36kms Drummoyne

Sunday
AM
31km@4:43kms Centennial Park
PM
Strength +
9km@4:24kms The Bay

178km week (9km concrete)

6km Fartlek + 6km Effort / 6x1260m / 2km Hill, 10x400m, 2km Hill, 6x200m /

Monday
AM
10km@4:52kms The Bay
PM
16km@4:40kms The Bay
+4x100m

Tuesday
AM
9km@5:30kms Five Dock Bay
+ Strength
PM
6km Fartlek 2x700, 500, 400, 300, 200m efforts/200m floats 1km easy, 6km effort The Bay
Hilly, grass loop
6km fartlek-3:53kms
6km effort-3:51kms

Wednesday
AM
10km@5:00kms The Bay
PM
16km@4:36kms The Bay
+ 4x100m
+ Strength

Thursday
AM
9km@4:55kms The Bay
PM
6x1260m (6min cycle) Campbell Park
3:18km avg, windy

Friday
AM
21km@4:47kms The Bay
PM
9km@4:27kms Campbell Park
+4x100m

Saturday
AM
2km Hill (5) 10x400m (2:15 cycle) (5) 2km Hill (2) 6x200m (walk across) King George
7.37, 74.3avg, 7:23, 33.1avg.
PM
Strength +
9km@4:27kms Campbell Park

Sunday
AM
29km@4:35kms Centennial Park
+ Strength
PM
9km@4:45kms The Bay

201km week

20x400m / 8x630m / Road Relays /

Monday
AM
9km@4:59kms The Bay
+ Strength
PM
16km@4:41kms The Bay

Tuesday
AM
20x400m (1) Glover
76avg
PM
Strength

Wednesday
Rest

Thursday
AM
Rest
PM
8x630m (3min cycle) Campbell Park
2:00, 2:00. 2:00, 2:00, 2:00, 2:00, 2:00, 2:01

Friday
AM
19km@4:49kms The Bay
PM
Rest

Saturday
AM
15km including 5km@3:58kms Curl Curl
PM
NSW Road Relays RBH 1st O/35s 4km-13:32@Ourimbah

Sunday
AM
27km@4:40kms Centennial Park
PM
9km@4:50kms The Bay

134km week

3km Tempo + 4x200m / 5x600m / Gold Coast 1/2 84th-77:49

Monday
AM
9km@4:50kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
3km (6) 4x200m (2) ES Marks
9:57, 34, 32, 30, 28

Wednesday
AM
14km Glover St
including 4x1km (200m) 3:43km avg, 2.4km@3:51kms
PM
6km Easy
+4x100m

Thursday
AM
Rest
PM
5x600m (2) Campbell Park
1:46avg

Friday
AM
7km@4:50kms The Bay
PM
Rest

Saturday
AM
3km+Drills/Strides
PM
Rest

Sunday
AM
GC 1/2 84th-77:49 66.5kg
Splits dead even from 5km-18:02, 10km-36:36 (18:34), 15km-55:09 (18:33), 20km-73:42 (18:33).
14 weeks@140km avg
PM
Rest

93km week.

2km + 3x1km / 5x1250m / Curl Curl Parkrun

Monday
AM
7km@5:02kms The Bay
PM
9km@4:39kms The Bay
+4x100m

Tuesday
AM
6km@4:35kms Darling Harbour
PM
2km (10) 3x1km (5)
6:18, 3:12, 3:10, 3:08
Windy

Wednesday
AM
9km@5:03kms The Bay
PM
9km@5:01kms The Bay
+4x100m

Thursday
AM
Rest
PM
5x2 laps (7min cycle) Campbell Park
3:09kms avg

Friday
AM
9km@4:59kms The Bay
PM
Rest

Saturday
AM
5km-16:47 (5) 6x300m (100m walk) Curl Curl Parkrun
59, 56, 56, 55, 54, 54
PM
Rest

Sunday
AM
15km@4:40kms Centennial Park
+4x100m Strides
PM
Strength

110km week

1600m tempo + 10x500m / 6km Tempo / 2x3km+6km effort

Monday
AM
9km@5:03kms The Bay
+ Strength
PM
16km@4:14kms Centennial Park
+ 4x100m Hills

Tuesday
AM
7km@5:25kms The Bay
PM
1600m (7) 10x500m (3:30 cycle) ES Marks
5:11, 94, 93, 94, 94, 94, 93, 92, 91, 89, 88

Wednesday
AM
Strength
PM
16km@4:45kms +4x100m The Bay
+ 4x100m

Thursday
AM
9km@5:07kms The Bay
PM
6km@3:33kms The Bay
Concrete

Friday
AM
7km@5:00kms The Bay
PM
Rest

Saturday
AM
2x3km (2 lap jog) 6km effort The Bay
Hilly, grass loop
10:22, 10:24, 6km@3:53kms
PM
Rest

Sunday
AM
20km@4:32kms Centennial Park
+ 4x100m Hills
last 5km@3:50s
PM
Rest

148km week (11km concrete)

1km effort + 5x1km / 5x(3min, 1min) / 18km Tempo

Monday
AM
8km@4:58kms The Bay
PM
Strength

Tuesday
AM
Rest
PM
1km effort (10) 5x1km (6min cycle) ES Marks
2:52, 3:10, 3:10, 3:09, 3:09, 3:06

Wednesday
AM
Rest
PM
16km@4:42kms The Bay
+4x100m

Thursday
AM
8km@4:40kms Darling Harbour
+ Strength
PM
5x(3min (2) 1min) 1min between sets Campbell Park
3min as a recovery@tempo effort, 1min hard
Every 3min effort was 3:15km pace, the 1min were 2:53-2:55km pace.
Friday
Rest Day

Saturday
AM
18km@3:55kms The Bay
6x Hilly, grass loop, wet.
PM
9km@4:49kms Campbell Park

Sunday
AM
22km@4:52kms Centennial Park
PM
8km@4:56kms The Bay

127km week

6km Fartlek + 6km Effort / 6x620m / 10km-8th 36:08

Monday
AM
10km@4:17kms The Bay
PM
Strength
Taking an easy week

Tuesday
AM
Rest
PM
6km Fartlek (2x700m, 2x500m, 2x400m, 2x300m, 2x200m/200m floats), 5min jog, 6km effort
Leichhardt Pool Loop - hilly, grass
6km Fartlek-3:40kms
6km Effort-3:44kms
We had 17 of our squad doing a version of this session today, only one idiot failed to run the effort faster than the fartlek, me!

Wednesday
AM
10km@5:03kms The Bay
PM
6km@4:59kms The Bay
+4x100m Strides

Thursday
AM
Strength
PM
6x1 lap Campbell Park
620m ish 2:00, 2:00, 1:59, 2:00, 1:59, 2:00
Less than 0.5 between fastest and slowest

Friday
AM
6km@4:40kms Darling Harbour
PM
Rest

Saturday
AM
Striders 10km-8th 36:08 North Head
PM
Strength

Sunday
AM
27km@4:38kms Centennial Park
PM
Rest

109km week (26km concrete)

Planning an early start to the track season before i fall any further down this list, the Europeans have only just started their season.

M40      800 Meter Run      Click Here to View Complete M40 800 Meter Run List
1	1:57.97	Mark Williams	USA	Swarthmore, PA, USA on 05/12/2014
2	1:58.56	Rafer Weaver	USA	Los Angeles, CA, USA on 03/08/2014
3	2:00.34	Art Siemers	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
4	2:00.44	Peter Brady	USA	New York, NY, USA on 06/05/2014
5	2:00.56	Michael Smith	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
6	2:00.81	Gary Howard	AUS	Sydney, AU-NS, AUS on 03/29/2014
7	2:01.3h	Joe Viljoen	RSA	Rustenburg, NWP, RSA on 03/22/2014
8	2:01.71	Timothy Gore	USA	San Diego, CA, USA on 04/26/2014
9	2:01.86	Brian Sax	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
10	2:03.50	Lance Elliott	USA	Des Moines, IA, USA on 04/23/2014 - 04/27/2014