Saturday
AM
10km-45:20 (4:32kms) Solo The Bay
PM
24km-1:45.00 (4:22kms) Solo The Bay
Sunday
AM
10km-49:02 (4:54kms) Solo The Bay
PM
10x300 (1) avg 52.0, 5min break, 300m - 41.6 Solo at St Joeys
I must be running fast, finished my arvo run before midday haha. Gonna sit on my arse and watch footy all arvo, have 3 legs remaining in a 7 leg multi. It was a 100/1 bet, now 8/1, do I lay off? Never!!!
145km for the week, feeling fresh.
Sunday, 29 April 2012
Friday, 27 April 2012
6km TT
Thursday
9km-41:15 (4:35kms) Solo Wenty Park
Friday
6km-20:31 (3:25kms) Solo The Bay
The easy week has done the trick, feeling great.
9km-41:15 (4:35kms) Solo Wenty Park
Friday
6km-20:31 (3:25kms) Solo The Bay
The easy week has done the trick, feeling great.
Wednesday, 25 April 2012
Pace Run - Fail
26km including 22km-88:44 (4:02kms) The Bay with Craig D and Fats
Very windy and probably should've adjusted my plan for the session, 18km-4:00kms then 4km fast. The boys dropped me at 5km, I was still running 3:57's but felt rubbish so was happy to let them go. Hit some horrible patches into the wind running several 4:10kms, hit 18km 72:36 way off the pace and struggled to average 3:53's for 3 of the last 4km and a 4:25 into the wind and up the hill for the 21st km.
I still like the idea of the session but 4:00's was too fast for me in the morning, particularly this early into winter. Need a bigger pace differentiation, I'll try the session again when I'm fit. Regardless it was a good run and happy with the effort, it'll push me along a bit.
Very windy and probably should've adjusted my plan for the session, 18km-4:00kms then 4km fast. The boys dropped me at 5km, I was still running 3:57's but felt rubbish so was happy to let them go. Hit some horrible patches into the wind running several 4:10kms, hit 18km 72:36 way off the pace and struggled to average 3:53's for 3 of the last 4km and a 4:25 into the wind and up the hill for the 21st km.
I still like the idea of the session but 4:00's was too fast for me in the morning, particularly this early into winter. Need a bigger pace differentiation, I'll try the session again when I'm fit. Regardless it was a good run and happy with the effort, it'll push me along a bit.
Tuesday, 24 April 2012
Bryshon Nellum
Mon
AM
9km-42:10 (4:41kms) Solo Wenty Park
PM
16km-68:00 (4:15kms) Solo The Bay
Tue
AM
10km-44:00 (4:24kms) Solo The Bay
PM
9km including 1km-2:46 Solo The Bay
Did a swap massage with Emil this morning, Tim Rowe's brother inlaw. The good news is I finally found a massage therapist with good touch, strength and fitness. The bad news is he and Lucy are moving to Adelaide in a few weeks, F#CK, F#CK, SH*T, SH*T!!!
I feel great, the 2:46 was very comfy. Have a new session planned for the squad but going to test it out tomorrow, doing 22kms comprising of 18km at 4:00kms (15sec slower than 1/2 race pace) then 4km at faster than 1/2 race pace. I think it'll expose my endurance and inability to handle breaks in rhythm, which is hopefully the effect I hope to gain from the session.
AM
9km-42:10 (4:41kms) Solo Wenty Park
PM
16km-68:00 (4:15kms) Solo The Bay
Tue
AM
10km-44:00 (4:24kms) Solo The Bay
PM
9km including 1km-2:46 Solo The Bay
Did a swap massage with Emil this morning, Tim Rowe's brother inlaw. The good news is I finally found a massage therapist with good touch, strength and fitness. The bad news is he and Lucy are moving to Adelaide in a few weeks, F#CK, F#CK, SH*T, SH*T!!!
I feel great, the 2:46 was very comfy. Have a new session planned for the squad but going to test it out tomorrow, doing 22kms comprising of 18km at 4:00kms (15sec slower than 1/2 race pace) then 4km at faster than 1/2 race pace. I think it'll expose my endurance and inability to handle breaks in rhythm, which is hopefully the effect I hope to gain from the session.
Sunday, 22 April 2012
Long Tempo #2
Friday
AM
12km-52:00 (4:20kms) Solo The Bay
Finished dry just as the sun was rising over the Harbour Bridge :-)
PM
9km-44:56 (5:00kms) Solo Barnwell Park Golf Course
Saturday
AM
24km including 16km- somewhere between 60:14 to 60:40 (3:47kms) with Fats on The Bay
Instinctively stopped the watch to vomit and drink water at about 12km so not certain of the time it took, 60:14 was the time spent running. Fats smashed me, put 10sec per km into me in the last 7kms, he is getting fit.
PM
9km-40:30 (4:30kms) Solo Springwood Golf Course
Sunday
24km-1:56.00 (4:50kms) Solo Mt Hay
182km for the week, will back off this week and absorb the work.
AM
12km-52:00 (4:20kms) Solo The Bay
Finished dry just as the sun was rising over the Harbour Bridge :-)
PM
9km-44:56 (5:00kms) Solo Barnwell Park Golf Course
Saturday
AM
24km including 16km- somewhere between 60:14 to 60:40 (3:47kms) with Fats on The Bay
Instinctively stopped the watch to vomit and drink water at about 12km so not certain of the time it took, 60:14 was the time spent running. Fats smashed me, put 10sec per km into me in the last 7kms, he is getting fit.
PM
9km-40:30 (4:30kms) Solo Springwood Golf Course
Sunday
24km-1:56.00 (4:50kms) Solo Mt Hay
182km for the week, will back off this week and absorb the work.
Thursday, 19 April 2012
Imelda Marcos
AM
7km-34:53 (4:59kms) Solo The Bay
If it wasn't for more heavy rain it would've felt like getting a massage.
PM
6x1km (5min cycle) avg 3:11kms. With Copey on The Bay
More rain, 6 consecutive wet runs, running out of dry shoes. Endurance is improving quicker than I expected and I like the thought of getting a jump on some of my softer rivals who may be hiding indoors on treadmills.
7km-34:53 (4:59kms) Solo The Bay
If it wasn't for more heavy rain it would've felt like getting a massage.
PM
6x1km (5min cycle) avg 3:11kms. With Copey on The Bay
More rain, 6 consecutive wet runs, running out of dry shoes. Endurance is improving quicker than I expected and I like the thought of getting a jump on some of my softer rivals who may be hiding indoors on treadmills.
Wednesday, 18 April 2012
Drowned Rat
AM
10km-44:29 (4:30kms) Solo Pyrmont
PM
20km-84:00 (4:12kms) Solo Hen and Chicken Bay
The last 4 runs have been in heavy rain. I was planning on 27km this arvo as the long run on Sunday is in jeopardy but hadn't eaten enough. I struggled to stay on my feet and thankfully a tree saved me from falling into the bay when I got wobbly. According to Millie I can run as far as I like on Sunday as long as I'm up the mountains by 6:30am to help prepare for Koji's Christening. I'll be calling on my best wife management skills to avoid a 3:30am kick off, ouch!
10km-44:29 (4:30kms) Solo Pyrmont
PM
20km-84:00 (4:12kms) Solo Hen and Chicken Bay
The last 4 runs have been in heavy rain. I was planning on 27km this arvo as the long run on Sunday is in jeopardy but hadn't eaten enough. I struggled to stay on my feet and thankfully a tree saved me from falling into the bay when I got wobbly. According to Millie I can run as far as I like on Sunday as long as I'm up the mountains by 6:30am to help prepare for Koji's Christening. I'll be calling on my best wife management skills to avoid a 3:30am kick off, ouch!
Tuesday, 17 April 2012
3x3km
Monday
AM
9km-41:49 (4:39kms) Solo Wenty Park
PM
16km-70:20 (4:23kms) With Copey on The Bay
Tuesday
AM
9km-44:58 (5:00kms) Solo Opera House
I decide to cut my morning runs on session days to 7km for a while, but somewhere between starting and finishing I forgot about my new plan.
PM
19km-85:00 including 3x3km efforts (13min cycle) 11:30, 11:12, 10:50. Solo Centennial Park
AM
9km-41:49 (4:39kms) Solo Wenty Park
PM
16km-70:20 (4:23kms) With Copey on The Bay
Tuesday
AM
9km-44:58 (5:00kms) Solo Opera House
I decide to cut my morning runs on session days to 7km for a while, but somewhere between starting and finishing I forgot about my new plan.
PM
19km-85:00 including 3x3km efforts (13min cycle) 11:30, 11:12, 10:50. Solo Centennial Park
Sunday, 15 April 2012
Long Tempo #1
Saturday
AM
10km-48:40 (4:52kms) Solo The Bay
PM
22km including 16km-61:14 (3:49km's) Solo The Bay
Sunday
24km-1:53.48 (4:44kms) Mt Hay Solo
181km all solo, good toughen up week.
AM
10km-48:40 (4:52kms) Solo The Bay
PM
22km including 16km-61:14 (3:49km's) Solo The Bay
Sunday
24km-1:53.48 (4:44kms) Mt Hay Solo
181km all solo, good toughen up week.
Friday, 13 April 2012
20/20 Session
Thursday
AM
9km-41:11 (4:34km's) Solo Wenty Park
PM
17.35km-75min (4:19km's) Solo Centennial Park
15min easy, 20min flat fartlek 8x90sec efforts/60sec floats (5.1km 3:55km's), 5min easy, 20min hilly threshold (5.1km 3:55km's), 15min easy.
Ate a cherry ripe for brekky, hot chips and gravy for lunch, a packet of salt and vinegar chips after my PM run, a 200g block of Cadbury Black Forest and tub of Ben and Jerry's for dessert + 3x large coffees during the day - not sure that counts as junk food. Clearly that's the end of my attempted diet, back to normal.
Friday
AM
12km-57:00 (4:45km's) Solo The Bay
PM
12km-53:41 (4:29km's) Solo The Bay
AM
9km-41:11 (4:34km's) Solo Wenty Park
PM
17.35km-75min (4:19km's) Solo Centennial Park
15min easy, 20min flat fartlek 8x90sec efforts/60sec floats (5.1km 3:55km's), 5min easy, 20min hilly threshold (5.1km 3:55km's), 15min easy.
Ate a cherry ripe for brekky, hot chips and gravy for lunch, a packet of salt and vinegar chips after my PM run, a 200g block of Cadbury Black Forest and tub of Ben and Jerry's for dessert + 3x large coffees during the day - not sure that counts as junk food. Clearly that's the end of my attempted diet, back to normal.
Friday
AM
12km-57:00 (4:45km's) Solo The Bay
PM
12km-53:41 (4:29km's) Solo The Bay
Wednesday, 11 April 2012
My Body is a Temple
Monday
AM
10km-42:40 (4:16km's) Solo The Bay + Strength + 60min bike - 32km's Centennial Pk
Big morning, relishing the beautiful Sydney weather on this 4 day weekend.
PM
16km-68:00 (4:15km's) Solo The Bay
Tuesday
20km-89:51 (4:30km's) Solo The Bay
Wednesday
AM
9km-44:58 (5:00km's) Solo The Bay
PM
20km-79:51 (4:00km's) Solo The Bay
I've committed to eating less junk food, I feel like I already reveal too much on this blog but there is now a real danger that this might turn into an eating confession blog. I'll see how I go:-
Monday was bad, vanilla slice, blueberry muffin, 2x180g Red Tulip Easter Bunny's, 2x Red Tulip Eggs, 1xTub of Ben and Jerry's, a whole chicken with large chips and large gravy + coke. Tuesday just 2x Subway Cookies and a 180g Red Tulip Easter Bunny, today only a 35g packet of Toobs and a 180g Red Tulip Easter Bunny. Quite proud of my progress, no Tim Tams or Ice Cream in the house at the moment, should be even better when the local supermarket runs out of Easter Eggs.
AM
10km-42:40 (4:16km's) Solo The Bay + Strength + 60min bike - 32km's Centennial Pk
Big morning, relishing the beautiful Sydney weather on this 4 day weekend.
PM
16km-68:00 (4:15km's) Solo The Bay
Tuesday
20km-89:51 (4:30km's) Solo The Bay
Wednesday
AM
9km-44:58 (5:00km's) Solo The Bay
PM
20km-79:51 (4:00km's) Solo The Bay
I've committed to eating less junk food, I feel like I already reveal too much on this blog but there is now a real danger that this might turn into an eating confession blog. I'll see how I go:-
Monday was bad, vanilla slice, blueberry muffin, 2x180g Red Tulip Easter Bunny's, 2x Red Tulip Eggs, 1xTub of Ben and Jerry's, a whole chicken with large chips and large gravy + coke. Tuesday just 2x Subway Cookies and a 180g Red Tulip Easter Bunny, today only a 35g packet of Toobs and a 180g Red Tulip Easter Bunny. Quite proud of my progress, no Tim Tams or Ice Cream in the house at the moment, should be even better when the local supermarket runs out of Easter Eggs.
Sunday, 8 April 2012
Put a fork in me
Friday
12km-49:54 (4:10km's) + Strength. Solo Centennial
Saturday
AM
10km-38:14 38th Striders Lane Cove + Strength
I didn't want any distractions so didn't wear a watch. I know enough to know that I started slow and got slower, about what I expected and just glad to get it out of the way.
PM
12km-57:00 Solo The Bay
Sunday
AM
28km-2:06.10 (4:30km's) Solo The Bay
PM
12km-57:00 (4:45km's) Solo Faulco Point
I hated every step this week, a massive come down after the thrill of the sprints last Wednesday. One week down, about 25 to go.
183km for the week.
12km-49:54 (4:10km's) + Strength. Solo Centennial
Saturday
AM
10km-38:14 38th Striders Lane Cove + Strength
I didn't want any distractions so didn't wear a watch. I know enough to know that I started slow and got slower, about what I expected and just glad to get it out of the way.
PM
12km-57:00 Solo The Bay
Sunday
AM
28km-2:06.10 (4:30km's) Solo The Bay
PM
12km-57:00 (4:45km's) Solo Faulco Point
I hated every step this week, a massive come down after the thrill of the sprints last Wednesday. One week down, about 25 to go.
183km for the week.
Thursday, 5 April 2012
2km TT
Monday
AM
10km-47:57 (4:48km's) Solo 4x Observatory Hill
PM
24km-1:47.56 (4:30km's) + 6x100m Strides. Solo Concord Foreshore
Tuesday
9km-42:00 (4:40km's) Solo Domain + Strength
Wednesday
AM
22km including 16km's @ 4:00km's. Solo The Bay
PM
12km-50:00 (4:10km's) + 6x100m Strides Solo The Bay
Thursday
AM
2km-5:54 Solo Wenty Pk
Faster than I expected, felt awful!
PM
16km-71:58 (4:30km's) + Strength
Was only intending to run 130km's this week, but have already hit 102km with 3 days remaining, might take a rest day tomorrow to be on the safe side.
AM
10km-47:57 (4:48km's) Solo 4x Observatory Hill
PM
24km-1:47.56 (4:30km's) + 6x100m Strides. Solo Concord Foreshore
Tuesday
9km-42:00 (4:40km's) Solo Domain + Strength
Wednesday
AM
22km including 16km's @ 4:00km's. Solo The Bay
PM
12km-50:00 (4:10km's) + 6x100m Strides Solo The Bay
Thursday
AM
2km-5:54 Solo Wenty Pk
Faster than I expected, felt awful!
PM
16km-71:58 (4:30km's) + Strength
Was only intending to run 130km's this week, but have already hit 102km with 3 days remaining, might take a rest day tomorrow to be on the safe side.
Sunday, 1 April 2012
Sooky La La
AM
15km-71:00 (4:44km's) The Bay
PM
20km-89:50 (4:30km's) Concord Foreshore
Finished with my hissy fit, back to work. Straight into a 4-6 week base block depending on how I'm travelling, I'll top up the strength while the training is easy. Started on the antibiotics straight after the race last night, still light headed and not feeling well so took it easy today.
Congrats to Jared West 1:49.57, Silver behind James Gurr and a new PB.
93km
15km-71:00 (4:44km's) The Bay
PM
20km-89:50 (4:30km's) Concord Foreshore
Finished with my hissy fit, back to work. Straight into a 4-6 week base block depending on how I'm travelling, I'll top up the strength while the training is easy. Started on the antibiotics straight after the race last night, still light headed and not feeling well so took it easy today.
Congrats to Jared West 1:49.57, Silver behind James Gurr and a new PB.
93km
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