800m-1:59.02 Groundhog Day

Wednesday

AM
Rest

PM
6km-28:30 (4:45kms) Solo Timbrell

+ drills and 3x100m hill strides


Thursday

AM
5km including 6x100m Dalgety Rd hill strides

PM
800m-1:59.02 7th SOPAC

Identical time as the last race except upside down, this time 58mid/60mid. Better run than the last one, 6hrs massage today and a quicker first lap. Badly need the 400m race in 2 weeks, still need more speed and aggression to be in a better position at the cross over, dead last at 200m-28.

On the positives, that's a sub 2min at 39yrs ticked off. Not working on the last 2x800m race days, still plenty of room for improvement. Get another chance on Saturday night, racing a 1km in Newcastle, was only going for an adventure to cheer on Megsy in her track debut but now i'm fired up for a big one. Only 4hrs work and sponging a lift so will be good to go.

500m + 4x200m

Monday

AM

Drills/Strides +

8km-39:35 (4:57kms) With Milly Abbotsford

PM

Strength - Final strength phase of season focus on posterior chain, hip dominant exercises performed dynamically.

Tuesday

AM
6km-29:35 (4:56kms) With Milly Abbotsford

+ Strength

PM
500m (10) 4x200m (3) Solo SOPAC

69.19, 30.18, 28.55, 28.68, 28.18

Had planned 70, 29, 28, 27, 26 but didn't recover from the 500m, session was a bit ambitious on tired legs.

Masters 4x800m WR 7:58.12, 2x1:58 point including a World Open Indoor 1500m finalist and 2x2:00 point, impressive team.

8x300m

Saturday

AM
6x100m Strides

6km-24:06 (4:01kms) With Meegs The Bay

+ Plyos and strength

PM
Rest


Sunday

AM
4x (2x300m) (2/8) avg 43.60 With Jared at Narrabeen

Tough session, 1st set was comfy, 2nd set great, 3rd and 4th sets horrible.

PM
Rest

90km for the week

2km Hard

AM
6.5km-30:52 (4:45kms) With Milly Hen and Chicken Bay

PM
2km-5:38 (2:49kms) Solo The Bay

Check out the red hot London Marathon Field Kipsang, Makau, Mutai x2, Kiprotich, Abshero, Kebede, Lilesa and Dibaba to make her debut. I'll go early and tip Kipsang/Dibaba.

600m Effort

Wednesday

AM
6km-29:00 (4:50kms) Solo Timbrell Park

PM
SOPAC

Warm Up, drills, drills, drills,
1x200m Stride 27.5


Thursday

AM
Rest

PM
600m-86.80 Solo SOPAC

Serena Williams played with this banged up ankle for 2 weeks. 15 Grand Slam Titles and an Olympic Gold Medal, champion!

4x Broken 100m, 4x60m, 2x150m

AM
6.5km-32:15 (4:58kms) With Milly Abbotsford

PM
Solo at Joeys

4x Broken 100m, crouch start, 40m sprint, 30m float, 30m sprint
4x Flying 60m, fastest 5.89
2x150m fastest 17.87

+ 7km-36:10 (5:10kms)

600m, 400m, 200m

AM
6km-28:28 (4:45kms) Solo Timbrell Park

PM
600m (12) 400m (8) 200m Solo SOPAC

89.54, 57.64, 26.27

Long Tempo

20km-78:38 (3:56kms) Solo The Bay

+ 6x100m strides and Strength

Big contrast to yesterday's session @110% 1/2 Marathon Pace, solid but comfy. Bumped into Action for the first 3km, not exactly the pace he wanted 28km into his long run but he rolled with it, just as you'd expect from a tough guy.

Tasmin who? The winner of the open women's race at the World XC trials today and now guaranteed selection to race in Poland. Prior to today's race she had the modest pbs of 1500m-4:50 and 10km-36:26, one of the least credentialled in a crack field which included several Aussie reps and multiple national champions. That's the beauty of this sport, you don't need to follow a particular path to success, just get the job done when it matters.

118km, intense week.

4x200m

Thursday

AM
7km-32:17 (4:37kms) Solo The Bay

PM
9km-42:09 (4:42kms) With James and Copey Timbrell Park


Friday

6km-26:42 (4:27kms) Solo Timbrell Park


Saturday

AM
4x200m (8) Solo at Sopac

26.62, 26.42, 26.01, 25.62

PM
8km-31:50 (3:59kms) With Crokes The Bay

Suddenly the easy runs have become much quicker, makes it easier to focus on specific and overspeed sessions for the final 6 weeks of the season with the aerobic element sorted.

400m, 300m, 200m, 100m

AM
6km-28:10 (4:42kms) Solo Timbrell Park

PM
400m (10) 300m (5)  200m (2:30) 100m. Solo at SOPAC

56.48, 40.11, 27.00, 13.13.

3km + 8x500m

AM
6km-29:12 (4:52kms) Solo Timbrell Park

PM
16km including 3km effort, 5min jog, 8x500m efforts (2:30min cycle) Solo The Bay

3km-9:57 (3:19kms) and 8x500m-95avg

6x150m

AM
7km-31:14 (4:28kms) Solo The Bay

PM
6x150m (4) Solo SOPAC

19.64, 19.37, 18.43, 18.25, 17.94, 17.43

23km

Sunday

23km-1:49.50 (4:46kms) With JB, Megsy, Andy and Milly at Centennial Park

Longest run since August, felt good. I took a rare gel at 16km and did 3x100m hill strides before and after the run. I want the training effects without feeling like i've done a long run, I'll find out tomorrow if it worked.

134km for the week, foot completely healed now. Apart from putting a time on the board nothing was lost, back into the hard work next week.

4x500, 3x2km

Friday

PM
8km-34:55 (4:22kms) Solo The Bay


Saturday

AM
4x500m (3min cycle), 5min, 3x2km (9min cycle) With Megsy, Billy and Fats at Lachlan Reserve

88, 79, 87, 79, 7:08, 7:05, 7:12

PM
10km-44:20 (4:26kms) Solo The Bay