After Striders Lane Cove 39:46 on Saturday thought i better get my arse into gear again. I've been running a lot but minimal quality, i knew i was unfit but this was a rude shock. I've given myself one month to improve 3mins, so here i go again...
Monday
PM
60min@4:40s + 4x100m Strides
Tuesday
AM
12km easy with Run Crew
PM
600m (5min rest) 10x400 (2:20 cycle)
600-95.8 pacing Davina, through in 63, felt easy
10x400-74ish average, started slow, but last 5 all sub 74
Wednesday
AM
7.2km@5:18
PM
16km@4:57
+4x100m strides
Thursday
AM
7.3km Coaching
PM
4x1950m (1:45) 4x315m (300 walk)
6:47, 6:45, 6:44, 6:47, 62, 59, 58, 57
Friday
Rest
Saturday
AM
2 lap tempo white fence 28:15-3:56
6x150m hills (jog) 4x150m hills (walk)
PM
6km@4:29s
Easy Tiger Running
Tuesday, 4 August 2015
Friday, 10 April 2015
12x400 / 6km tempo
Monday
AM
12km including 6@3:54kms The Bay
Tuesday
AM
12km easy Centennial
PM
12x400 (2:10 cycle) 71avg ES Marks
Wednesday
AM
16@4:45 The Bay
PM
12 easy Jamo Park
Thursday
AM
12 easy Centennial
PM
6km Tempo @3:38kms The Bay
23sec per km faster than one month a go
Friday
Rest
Saturday
AM
2km,1km,2km,1km, 6x150m hills Centennial
PM
9km easy Stromlo
Sunday
AM
20km Canberra
out the door at 3:20am, that was fun
PM
6km easy Campbell
142km week
AM
12km including 6@3:54kms The Bay
Tuesday
AM
12km easy Centennial
PM
12x400 (2:10 cycle) 71avg ES Marks
Wednesday
AM
16@4:45 The Bay
PM
12 easy Jamo Park
Thursday
AM
12 easy Centennial
PM
6km Tempo @3:38kms The Bay
23sec per km faster than one month a go
Friday
Rest
Saturday
AM
2km,1km,2km,1km, 6x150m hills Centennial
PM
9km easy Stromlo
Sunday
AM
20km Canberra
out the door at 3:20am, that was fun
PM
6km easy Campbell
142km week
Sunday, 1 March 2015
More Catch Up
I've been running a lot, but all junk. Run Crew is growing and my running has gone to shit, i suspect i'll get moving again in the next month or 2.
Week commencing
2nd Feb - 85km
9th Feb - 189km
16th Feb - 209km
23rd Feb - 211km, managed a few decent sessions this week but nothing exciting
sorry, squad flying and growing, running lots of junk. Nothing exciting in the last month, 3 weeks ago did 3x1km with our quickest girl in 2:58s but otherwise lots of easy running.
1st March - 215km
8th March - 215km
15th March - 211km
22nd March - 215km
29th March - 208km including some decent training:- Tue-ES Marks 4x(600,400,200), Thu-8x800m hills, Sat-3.6km@3:36kms, 4x1mile, Sun-21km@4:25s
sorry, squad flying and growing, running lots of junk. Nothing exciting in the last month, 3 weeks ago did 3x1km with our quickest girl in 2:58s but otherwise lots of easy running.
1st March - 215km
8th March - 215km
15th March - 211km
22nd March - 215km
29th March - 208km including some decent training:- Tue-ES Marks 4x(600,400,200), Thu-8x800m hills, Sat-3.6km@3:36kms, 4x1mile, Sun-21km@4:25s
Tuesday, 3 February 2015
2km+6x300 / 5,4,3,2,1min efforts /
Monday
AM
9km easy The Bay
PM
11km@4:40kms Centennial
Tuesday
PM
2km (10) 5x300, 200, 300 ES Marks
6:38, 57, 57, 54, 51, 48, 29, 43.0
I guess it's a teeny positive that even though i'm disgracefully unfit, I can still run a 43.0 at the end of 4km worth of speed.
Wednesday
PM
16km@4:48kms The Bay
Thursday
PM
5,4,3,2,1min efforts (2) Drummoyne Oval
3:25, 3:21, 3:17, 3:13, 2:52km pace
AM
9km easy The Bay
PM
11km@4:40kms Centennial
Tuesday
PM
2km (10) 5x300, 200, 300 ES Marks
6:38, 57, 57, 54, 51, 48, 29, 43.0
I guess it's a teeny positive that even though i'm disgracefully unfit, I can still run a 43.0 at the end of 4km worth of speed.
Wednesday
PM
16km@4:48kms The Bay
Thursday
PM
5,4,3,2,1min efforts (2) Drummoyne Oval
3:25, 3:21, 3:17, 3:13, 2:52km pace
Monday, 2 February 2015
Nothing
Monday
AM
9km Easy The Bay
PM
9km+4x100m The Bay
Tuesday/Wednesday
Rest-dying
Thursday
12x200s 1x300m-44 ES Marks
plodding around pacing reps for the squad
Friday
9km easy
Saturday
AM
North Sydney Oval and Centennial Park
lots of plodding around
Sunday
AM
20km@4:50kms Centennial Park
PM
10x500m (1) 90s
93km week, not enough hours in the day at the moment
AM
9km Easy The Bay
PM
9km+4x100m The Bay
Tuesday/Wednesday
Rest-dying
Thursday
12x200s 1x300m-44 ES Marks
plodding around pacing reps for the squad
Friday
9km easy
Saturday
AM
North Sydney Oval and Centennial Park
lots of plodding around
Sunday
AM
20km@4:50kms Centennial Park
PM
10x500m (1) 90s
93km week, not enough hours in the day at the moment
Wednesday, 21 January 2015
600, 400, 200 / 20min Fartlek / 2x1500m, 6x400, 1x400 / 2km effort
Monday
AM
7km @5:04kms The Bay
PM
9km@5:00kms The Bay
+4x100m
Tuesday
AM
8km@4:45kms Drummoyne
PM
600 (12) 400 (1) 200 ES Marks
95.9, 61.8, 28.8 + 2 more cruisy 200s in 30s
Something that actually resembled running, happy day.
Wednesday
AM
6km@5:05kms Drummoyne
PM
10km@4:48kms Centennial
+4x100m hills fastest 17.5
Thursday
AM
9km
PM
20min Fartlek Centennial
Friday
AM
16km The Bay
Saturday
AM
North Sydney
2x1500m hill loops 5:17, 5:12
6x400 (1) 70s
1x400 55.5
PM
10km@4:40kms The Bay
Sunday
AM
60min@4:50kms
PM
2km effort - 6:50 The Bay
140km week
AM
7km @5:04kms The Bay
PM
9km@5:00kms The Bay
+4x100m
Tuesday
AM
8km@4:45kms Drummoyne
PM
600 (12) 400 (1) 200 ES Marks
95.9, 61.8, 28.8 + 2 more cruisy 200s in 30s
Something that actually resembled running, happy day.
Wednesday
AM
6km@5:05kms Drummoyne
PM
10km@4:48kms Centennial
+4x100m hills fastest 17.5
Thursday
AM
9km
PM
20min Fartlek Centennial
Friday
AM
16km The Bay
Saturday
AM
North Sydney
2x1500m hill loops 5:17, 5:12
6x400 (1) 70s
1x400 55.5
PM
10km@4:40kms The Bay
Sunday
AM
60min@4:50kms
PM
2km effort - 6:50 The Bay
140km week
Wednesday, 14 January 2015
3x(3x400) / 20min fartlek / 6km tempo
Monday
Pm
13km@4:06kms the Bay
Tuesday
PM
3x(3x400) (1/4min) Es marks
70avg
Wednesday
PM
16@4:56kms Centennial
Thursday
PM
20min Fartlek (2min efforts/1min floats) @3:56km avg Centennial
+6x100m hills
Friday
AM
9km easy Drummoyne
Saturday
6km Tempo @3:45kms The Bay
+4x200m hills, fastest 31.5
5 girls beat me, not training doesn't seem to be good for fitness, who'd have thought.
Sunday
19km@4:48kms Centennial
101km week
Pm
13km@4:06kms the Bay
Tuesday
PM
3x(3x400) (1/4min) Es marks
70avg
Wednesday
PM
16@4:56kms Centennial
Thursday
PM
20min Fartlek (2min efforts/1min floats) @3:56km avg Centennial
+6x100m hills
Friday
AM
9km easy Drummoyne
Saturday
6km Tempo @3:45kms The Bay
+4x200m hills, fastest 31.5
5 girls beat me, not training doesn't seem to be good for fitness, who'd have thought.
Sunday
19km@4:48kms Centennial
101km week
Thursday, 1 January 2015
9km Tempo / 20min Fartlek / 2km+10x400m / 600+6x300 / 10x400m hills / 6x1200m
Thursday 1st Jan
AM
9km@4:03kms The Bay
PM
20min Fartlek@4:02kms Centennial
Time to get fit!
Friday
AM
7km easy Drummoyne
PM
Rest
Saturday
AM
2km (10) 10x400 (2:30 cycle) North Sydney
6:40, 71s
PM
Strength
Sunday
AM
20km@4:48kms Centennial
PM
9km easy The Bay
124km week
Monday
Rest
Tuesday
AM
6km easy Drummoyne
PM
600m, 2x3x300m ES Marks
98, 54s
Wednesday
AM
6km easy Drummoyne
PM
16km The Bay
Thursday
AM
6km easy Drummoyne
PM
10x400m hills (jog back) Centennial
Friday
Rest
Saturday
AM
6x1200m (6min cycle) North Sydney
4:01avg
PM
9km Easy Drummoyne
Sunday
AM
19km@4:35kms Centennial
PM
11km@3:57kms Barnwell
117km week
AM
9km@4:03kms The Bay
PM
20min Fartlek@4:02kms Centennial
Time to get fit!
Friday
AM
7km easy Drummoyne
PM
Rest
Saturday
AM
2km (10) 10x400 (2:30 cycle) North Sydney
6:40, 71s
PM
Strength
Sunday
AM
20km@4:48kms Centennial
PM
9km easy The Bay
124km week
Monday
Rest
Tuesday
AM
6km easy Drummoyne
PM
600m, 2x3x300m ES Marks
98, 54s
Wednesday
AM
6km easy Drummoyne
PM
16km The Bay
Thursday
AM
6km easy Drummoyne
PM
10x400m hills (jog back) Centennial
Friday
Rest
Saturday
AM
6x1200m (6min cycle) North Sydney
4:01avg
PM
9km Easy Drummoyne
Sunday
AM
19km@4:35kms Centennial
PM
11km@3:57kms Barnwell
117km week
Monday, 15 December 2014
3km effort / 4km effort, 4x400, 6x200 / 4x(500,300,200m) / 6km Tempo / 1600, 1200, 800, 400 / 1200, 2x1km, 400 /
Monday
AM
Rest
PM
9km@4:20s Centennial +
9x200m-36s ES Marks
Tuesday
AM
7km easy Drummoyne
PM
1200, 5x600, 300 (60/90) Taplin
1200-3:59s
600/300-3:39avg/3:20avg
300 Road - 50.9
Wednesday
AM
7km easy Drummoyne
PM
11km including 3km@3:30kms North Sydney
Thursday
AM
9km@4:45kms Hen and Chicken
PM
2km@3:50kms The Bay
Friday
Rest
Saturday
AM
4km@3:45kms, 4x400-74's (1/2 lap jog), 6x200-31s (90sec) North Sydney
PM
9km easy SOPAC
Sunday
AM
19km@4:39kms Centennial
PM
16km@4:25km The Bay
128km week
Monday
AM
9km@4:25km Drummoyne
PM
16km@4:59kms
Tuesday
AM
8km@4:57kms
PM
4x(500,300,200m) (3min cycle/5)
Decent, 96, 91, 92, 91 for the 500s
Wednesday
AM
9km slooooow The Bay
PM
8km easy Penrith
Xmas Day
AM
6km@3:36kms The Bay
Almost resembled running
PM
13km@4:57s Faulco Point
Friday
AM
12km@4:50 Centennial
PM
10km@4:45 The Bay
Saturday
AM
North Sydney
1600@3:19
1200@3:15
800@3:05
400@2:55
PM
7km easy Drummoyne
Sunday
AM
20km@4:38 Centennial
PM
7km@4:45 The Bay
157km week
Monday
Rest
Tuesday
AM
1200, 2x1km, 400 (long breaks) Narrabeen
3:43, 3:28, 3:23, 64
PM
9km easy Drummoyne
Wednesday
AM
15km@4:46 Centennial
PM
6km easy The Bay
6550km for the year at 126 per week
AM
Rest
PM
9km@4:20s Centennial +
9x200m-36s ES Marks
Tuesday
AM
7km easy Drummoyne
PM
1200, 5x600, 300 (60/90) Taplin
1200-3:59s
600/300-3:39avg/3:20avg
300 Road - 50.9
Wednesday
AM
7km easy Drummoyne
PM
11km including 3km@3:30kms North Sydney
Thursday
AM
9km@4:45kms Hen and Chicken
PM
2km@3:50kms The Bay
Friday
Rest
Saturday
AM
4km@3:45kms, 4x400-74's (1/2 lap jog), 6x200-31s (90sec) North Sydney
PM
9km easy SOPAC
Sunday
AM
19km@4:39kms Centennial
PM
16km@4:25km The Bay
128km week
Monday
AM
9km@4:25km Drummoyne
PM
16km@4:59kms
Tuesday
AM
8km@4:57kms
PM
4x(500,300,200m) (3min cycle/5)
Decent, 96, 91, 92, 91 for the 500s
Wednesday
AM
9km slooooow The Bay
PM
8km easy Penrith
Xmas Day
AM
6km@3:36kms The Bay
Almost resembled running
PM
13km@4:57s Faulco Point
Friday
AM
12km@4:50 Centennial
PM
10km@4:45 The Bay
Saturday
AM
North Sydney
1600@3:19
1200@3:15
800@3:05
400@2:55
PM
7km easy Drummoyne
Sunday
AM
20km@4:38 Centennial
PM
7km@4:45 The Bay
157km week
Monday
Rest
Tuesday
AM
1200, 2x1km, 400 (long breaks) Narrabeen
3:43, 3:28, 3:23, 64
PM
9km easy Drummoyne
Wednesday
AM
15km@4:46 Centennial
PM
6km easy The Bay
6550km for the year at 126 per week
Saturday, 13 December 2014
zzz zzz
Monday
AM
12km@4:40km The Bay
PM
16km@4:35km Centennial
Tuesday
AM
12km@4:34kms The Bay
PM
14km including 6x300m ES Marks
Wednesday
AM
20km@4:31kms The Bay
PM
Rest
Thursday
AM
6km effort @3:55kms Drummoyne
PM
9km@4:25kms
Friday
AM
16km easy The Bay
PM
Rest
Saturday
AM
20km including 10@3:57s The Bay
PM
3 easy SOPAC
Sunday
16km@4:44kms Centennial
150km week, went from 10min@3:55s last thursday to 10km@3:57s yesterday, hard to be disappointed with quadrupling my 'speed' work in 9 days. 5 weeks since tearing hammy, i couldn't have hoped for better progress, a bit quicker next week would be nice.
AM
12km@4:40km The Bay
PM
16km@4:35km Centennial
Tuesday
AM
12km@4:34kms The Bay
PM
14km including 6x300m ES Marks
Wednesday
AM
20km@4:31kms The Bay
PM
Rest
Thursday
AM
6km effort @3:55kms Drummoyne
PM
9km@4:25kms
Friday
AM
16km easy The Bay
PM
Rest
Saturday
AM
20km including 10@3:57s The Bay
PM
3 easy SOPAC
Sunday
16km@4:44kms Centennial
150km week, went from 10min@3:55s last thursday to 10km@3:57s yesterday, hard to be disappointed with quadrupling my 'speed' work in 9 days. 5 weeks since tearing hammy, i couldn't have hoped for better progress, a bit quicker next week would be nice.
Wednesday, 3 December 2014
and a lot more nuffink
Monday
AM
7km@4:45kms The Bay
PM
16km@4:40kms The Bay
Tuesday
AM
8km easy The Bay
PM
17km easy Centennial
Wednesday
AM
7km@4:45kms The Bay
PM
16km@4:44kms The Bay
Thursday
AM
12km including 10min@3:55s Glover
PM
8km easy The Bay
Friday
AM
12km@4:40kms The Bay
PM
16km@4:21kms The Bay
Saturday
AM
18km including a few 1500m and 6x400m-80sec efforts North Sydney Oval
PM
6km@4:40kms Drummoyne
Sunday
AM
20km@4:38kms Centennial
PM
7km@4:28kms The Bay
170km week
AM
7km@4:45kms The Bay
PM
16km@4:40kms The Bay
Tuesday
AM
8km easy The Bay
PM
17km easy Centennial
Wednesday
AM
7km@4:45kms The Bay
PM
16km@4:44kms The Bay
Thursday
AM
12km including 10min@3:55s Glover
PM
8km easy The Bay
Friday
AM
12km@4:40kms The Bay
PM
16km@4:21kms The Bay
Saturday
AM
18km including a few 1500m and 6x400m-80sec efforts North Sydney Oval
PM
6km@4:40kms Drummoyne
Sunday
AM
20km@4:38kms Centennial
PM
7km@4:28kms The Bay
170km week
Wednesday, 26 November 2014
Monday
AM
7km easy The Bay
+Strength
PM
13km@4:48kms The Bay
Tuesday
AM
11km@4:40kms The Bay
+Strength
PM
14km@4:28kms The Bay
Wednesday
AM
7km@4:56kms The Bay
PM
10km@4:42kms Centennial
Thursday
AM
7km@4:44kms The Bay
PM
16km@4:35kms Glover
Friday
AM
7km@4:38kms The Bay
PM
9km@4:26kms Drummoyne Oval
Saturday
AM
23km@4:54kms The Bay
PM
7km+3km easy Bankstown
Sunday
AM
17km@4:40kms Centennial
PM
Strength +
12km@4:20kms Five Dock
163km week
AM
7km easy The Bay
+Strength
PM
13km@4:48kms The Bay
Tuesday
AM
11km@4:40kms The Bay
+Strength
PM
14km@4:28kms The Bay
Wednesday
AM
7km@4:56kms The Bay
PM
10km@4:42kms Centennial
Thursday
AM
7km@4:44kms The Bay
PM
16km@4:35kms Glover
Friday
AM
7km@4:38kms The Bay
PM
9km@4:26kms Drummoyne Oval
Saturday
AM
23km@4:54kms The Bay
PM
7km+3km easy Bankstown
Sunday
AM
17km@4:40kms Centennial
PM
Strength +
12km@4:20kms Five Dock
163km week
Tuesday, 11 November 2014
Nuffink
Monday
Nuffink
Tuesday
PM
2km easy, strength, 2km easy The Bay
probably another 3 or 4km running around clocking a track sesh at es marks in the evening.
Wednesday
PM
7km Easy Centennial Park
great progress, happy
Thursday
PM
10km@4:50km Glover
Friday
PM
Strength
Saturday
AM
10km North Sydney
PM
Strength+
7km@4:52kms Five Dock
Sunday
AM
16km@4:44kms Centennial
PM
Strength+
6km easy Campbell
63km week
Monday
AM
Strength
PM
10km@4:40kms
Tuesday
AM
9km@4:30kms Glover
PM
5km ES Marks
Wednesday
AM
9km@4:44kms
+Strength
PM
9km easy Glover
+30min bike
Thursday
AM
9km easy Glover
PM
9km easy Glover
+35min bike
Friday
AM
12km easy Glover
PM
Strength
+40min bike
Saturday
AM
2km+8km North Sydney/Joeys
PM
9km easy Glover
+Strength
+45min bike
Sunday
AM
15km@4:40km Centennial
+Strength
PM
50min bike
+Strength
+5km easy Wareemba
119km week
Wednesday
PM
7km Easy Centennial Park
great progress, happy
Thursday
PM
10km@4:50km Glover
Friday
PM
Strength
Saturday
AM
10km North Sydney
PM
Strength+
7km@4:52kms Five Dock
Sunday
AM
16km@4:44kms Centennial
PM
Strength+
6km easy Campbell
63km week
Monday
AM
Strength
PM
10km@4:40kms
Tuesday
AM
9km@4:30kms Glover
PM
5km ES Marks
Wednesday
AM
9km@4:44kms
+Strength
PM
9km easy Glover
+30min bike
Thursday
AM
9km easy Glover
PM
9km easy Glover
+35min bike
Friday
AM
12km easy Glover
PM
Strength
+40min bike
Saturday
AM
2km+8km North Sydney/Joeys
PM
9km easy Glover
+Strength
+45min bike
Sunday
AM
15km@4:40km Centennial
+Strength
PM
50min bike
+Strength
+5km easy Wareemba
119km week
Monday, 3 November 2014
3x400, 2x(3x300) / 6x150m / 4x200m, 2x(300,200,100) / 400m-DNF
Monday
AM Rest
PM
3x400, 2x(3x300) (300 jog/7min) ES Marks
65, 66, 65
45, 48, 47
44, 46, 45
My worst pacing performance ever, was meant to be 64s and 46.5s, useless. Felt too fresh from the rest week and butchered the session!
Tuesday
AM
14km including 2x10min@3:45kms at North Sydney Oval
+6x150m-21.4avg
PM
6km@4:38kms Hen and Chicken
Wednesday
AM
6km@4:59kms The Bay
+4x100m
PM
12km including 1600, 1200, 800, 400 efforts North Sydney Oval
Pace 3:49, 3:49, 3:43, 3:19
Thursday
AM
6km@4:33kms The Bay
PM
4x200 (3), 2x(300 (45) 200 (30) 100) (3) Drummoyne Oval
29avg / 51, 34, 17 / 48, 33, 16
Covered in sand
Friday
Rest
Saturday
AM
6km easy The Bay
PM
400m-Twang SOPAC
Sunday
Nuffink
82km week
AM Rest
PM
3x400, 2x(3x300) (300 jog/7min) ES Marks
65, 66, 65
45, 48, 47
44, 46, 45
My worst pacing performance ever, was meant to be 64s and 46.5s, useless. Felt too fresh from the rest week and butchered the session!
Tuesday
AM
14km including 2x10min@3:45kms at North Sydney Oval
+6x150m-21.4avg
PM
6km@4:38kms Hen and Chicken
Wednesday
AM
6km@4:59kms The Bay
+4x100m
PM
12km including 1600, 1200, 800, 400 efforts North Sydney Oval
Pace 3:49, 3:49, 3:43, 3:19
Thursday
AM
6km@4:33kms The Bay
PM
4x200 (3), 2x(300 (45) 200 (30) 100) (3) Drummoyne Oval
29avg / 51, 34, 17 / 48, 33, 16
Covered in sand
Friday
Rest
Saturday
AM
6km easy The Bay
PM
400m-Twang SOPAC
Sunday
Nuffink
82km week
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