1km, 500m

Monday

AM
9km-39:00 (4:20kms) Solo Campbell Park

+ Strength

PM
20km-89:40 (4:29kms) With Copey The Bay


Tuesday

AM
9km-39:54 (4:26kms) Solo Campbell Park

PM
1km-2:42 (10min) 500m-77 + 14km-63:30 (4:32kms) Solo The Bay

Wanted to shake the legs out, feeling good.

M7 Relay

Friday

AM
16km-79:44 (4:59kms) Solo The Bay

+ Strength

PM
40km Bike including 6x1km Callan Park avg 2:38kms, 25x300m Lilyfield Rd avg 58s

+ 9km 40:30 (4:30kms) Solo The Bay


Saturday

AM
12km-51:00 (4:15kms) Solo The Bay

+ Strength

PM
Kayak 9km-62:15 (6:55kms) Narrabeen

+
9km-44:57 (5:00kms) Solo The Bay


Sunday

AM
M7 Relay Half-79:50ish (3:47kms)

Out to support JB in the marathon, managed to rope Jamie into the relay before he heads to London to cheer on his brother in 3 kayaking events. Jamie ran really well, a few seconds quicker than me and we managed to finish 2nd team. No company and not a single flat part on this course until the last 800m, up and down, up and down, up and down. Happy with that run, quicker than SMH on a tougher course in a heavy week.

Great effort by JB who burst a blood vessel at 2km and had to walk for a while early but managed to get into a strong rhythm for the rest of the race. Pretty impressive to mentally rise again after GC then to have an early set back and still fight on for a decent time. Has a massive lump on his achilles to show for it, but not the time on the board that he deserves.

PM
60km bike 2:04

+
10km-45:31 (4:33kms) Solo The Bay

199km and heaps of other stuff for the week, boot camp continues for 3 more weeks.

7km Tempo #3

Wednesday

AM
9km-44:58 (5:00kms) Solo The Bay

+ Strength

PM
22km-97:32 (4:26kms) With Copey The Bay


Thursday

AM
9km-45:00 (5:00kms) Solo The Bay

PM
7km Tempo - 24:16 (3:28kms) + 8x200 (quickest 29.0) Solo The Bay

10sec quicker than #2, 3:44 again for the hilly 5th km.

+ 30min stationary bike

Ticking Along

Monday

AM
9km-39:55 (4:26kms) Solo The Bay

PM
25km-1:52.05 (4:29kms) With Copey The Bay

That was a gamble, could go either way.


Tuesday

AM
9km-44:24 (4:56kms) Solo The Bay

+ Strength

PM
20km-88:00 (4:24kms) Solo The Bay

+ 40min Stationary Bike including 10x90sec hard/30sec easy

Sutho 2 Surf

Thursday

AM

9km-40:27 (4:30kms) Solo The Bay

+ Strength

PM

3km, 5min, 6x500 (3min cycle), 10min, 1km

9:42, 90.9 avg, 2:46

Friday

AM

12km easy Solo The Bay

+ Strength

PM

8km Kayak Narrabeen

Saturday

AM

9km easy with Speedy Baker The Bay

PM

30km Bike Akuna - 55:41
+9km hilly, dark and cold

Sunday

AM

Sutho 2 Surf  20th 11km-37:52

Felt surprisingly fresh given the big week, happy with my effort and seem to be finding form.

PM

25km-1:52.30 (4:30kms) Solo home from The Hills
+ 60min Bikyak (sitting on the exercise bike with 5kg dumbells trying to replicate kayaking)

Busy day with a lunch in The Shire and an arvo tea in The Hills.

183km + heaps of other stuff for the week.

Nose to the grindstone

Monday

Early AM
9km easy. Solo Campbell Park

Late AM
27km-2:05.30 (4:39kms) Solo The Bay

PM
30min Stationary Bike

+ Strength


Tuesday

AM
10km-49:16 (4:56kms) Solo The Bay

+ Strength

PM
2x2km, 2x500m (2) Solo The Bay

6:54, 6:40, 97, 79


Wednesday

AM
9km-44:00 (4:53kms) Solo The Bay

+ Strength

PM
60km bike
+
24km-1:48.02 (4:30kms) Solo The Bay

T Minus 17 Weeks

Saturday

AM
16km tempo - 60:07 (3:45kms) With Steve, Megsy, Andy and JB

Handicapped it so we would meet in the middle of our prospective tempo distances, Steve 6km, 24sec, Megsy 10km, 10sec, Tiger 16km, 40sec, Andy 16km, 40sec, JB 16km. The timing worked out well but most of us struggled today in a heavy training block except JB who ran well.

PM
Kayak 8km-60:00 (7:30kms) At Narrabeen

+ Strength

Sunday

AM
24km-1:48.00 (4:30kms) Solo The Bay

PM
40min Stationary Bike

+ Strength

171km for the week. Only 17 weeks until track season kicks off with the NSW 3000m Champs, I'll keep clowning around for another 5 weeks then it's time to get stuck into some hard work.

Bright Future

Thursday

AM
9km easy Solo Campbell Park

PM
6x500 (3min cycle) avg 94, 5min recovery, 3km-9:57, 5min recovery, 6x500 (3min cycle) avg 94
Solo The Bay

I'd need to get this session down to sub 90's off 1min and 9:30 before the NSW 3000m.


Friday

AM
12km-59:00 (4:55kms) Solo The Bay

PM
Bike 30km-65:45 (2:11kms) Solo Akuna to West Head Return

26sec per km quicker than Sunday

Great result overnight for Randwick Botany star Steve Solomon winning Bronze in the World Junior 400m check out his perfect start and finish, super coaching Fira. Only new to the sport he already has 2 senior Aussie titles under his belt, I'm told he is off to Stanford Medical School, might have a future this kid...and in an inspired selection he's got a start in the individual 400m where he'll be a dark horse for the final, much to Steffensen's chagrin.

Boot Camp

Monday

AM
7km-34:32 (4:56kms) Solo Campbell Park

+ strength

PM
16km-67:41 (4:14kms) Solo Queens/Centennial Parks

+ 30min (18.9km) stationary bike


Tuesday

AM
7km-32:35 (4:39kms) Solo Wenty Park

+ strength

PM
16km Tempo - 59:28 (3:43kms) Solo The Bay


Wednesday

AM
10km-45:30 (4:33kms) Solo The Bay

Ditched the 7km early morning runs, don't start moving until the 4th km, so 9-10km it is until track season.

PM
27km-2:00.21 (4:27kms) With Copey The Bay

+ 30min (22.2km) stationary bike

Panther on the prowl

Friday

10km-47:00 (4:42kms) Solo The Bay


Saturday

AM
2x3km (3) 10:08, 10:22

PM
24km-1:45.00 (4:22kms) Solo The Bay


Sunday

AM
Bike 34km (2:37kms), Kayak 6km (10:05kms), Run 12.5km (6:30kms) with Tubby and Renwick at Akuna Bay

Beautiful day, enjoyed doing something different. The combination of everything I suck at, endurance + hills + water = pain

PM
24km-1:48.00 (4:30kms) Solo The Bay

Couldn't have picked a tougher day to start my depletion experiment after Fats sent me a compelling study which seems worth exploring.

Last night I was selected in the Panthers Hockey Club all time greatest team at the Club's 40 year Anniversary. I'm very honoured to be named alongside some awesome players, I'm walking a little taller and feeling a little stronger today.

152km for the week

7km Tempo #2

Wednesday

16km-63:57 (4:00kms) Solo The Bay

Grey running but couldn't help it, I was in a hurry. Just wanted to get home to the family, Koji is changing quickly in the last 2 weeks of good health. 'Footy' was his 3rd word after 'dadda' and 'nanna', bad luck mummy :-)


Thursday

7km Tempo - 24:26 (3:29kms) + 2x200m With Copey The Bay

Windy. Copey was 6sec slower and I was 11sec quicker than last month. At this rate I'll catch him in a few years. 8sec faster on the hilly 5th km - 3:44.

No RBH 35+ team for the relays, a bit disappointed after taking an easy week but we only have a handful of 35-45s and 2 were unavailable so it couldn't be helped. More quality time with the family is a happy bonus, Millie wasn't keen for a 2 hour drive to watch a bunch of skinnys running anyway.

10x400

AM
7km easy, Solo The Bay

PM
10x400(1) avg 66.9 With James Nield Park

To all the smart arses, thanks for the messages but I was not out kicked by Anna Thompson. There we are at the top of the finishing straight and here is the Photo and Video of the finish, even timing chips can be wrong.

Long Tempo #5

16km-59:40 (3:44kms) Solo The Bay

Very windy and felt like I was wound up like a ball from riding a chick's bike for 70km yesterday. Felt better and faster as I progressed, need a good iron out.

Gold Coast

Thursday

Complete Rest


Friday

10km-49:10 (4:55kms) With Copey, Troopy and Gillard Gold Coast

Went away more excited about catching up on some much needed sleep then anything else. I had a great sleep Thursday night and felt invincible.

For the first time since he was born the little fella has been healthy all week, not surprisingly Millie called me and said he crawled for the first time on Thursday and spoke his first word on Friday. Of course his first word was 'dadda' :-) By Friday arvo Gold Coast was the last place I wanted to be and I was thinking about jumping on a plane home. Note to self, I'm never voluntarily leaving my family behind again.


Saturday

AM

Gold Coast 10km-35:19 55th (although 2 people I beat are ahead of me in the results, like the old City to Surf days)

I felt great on the start line, in fact I've never felt better for a race. This is definitely the race prep I'll do from now on for goal long races. Disappointed with the time, it's nice to be ambitious but realistically the writing was on the wall last Saturday (6km TT in 3:29kms). Happy with how I raced, I fought for every position, but that's all I had. On the positive it was 30+ seconds faster than the last race and heaps of improvement to come, pretty sure a good race is just around the corner, hopefully Saturday at Road Relays.

PM

3km+9km

Out for an easy run with Megsy plus another 9km later in the arvo.


Sunday

20km-80:00 (4:00kms) Solo all over the shop

Up and out the door by 3:45am, wanted to give myself enough time to ride the bike I hired to the start for Megsy's 1/2. Somehow I still missed the start despite hammering the 2nd half of my run. Megsy ran a blinder 83:42 for a 6min pb only 12 weeks back from a fibula stressy.

Next the marathon, I rode back to the 22km mark to see the leaders while waiting for JB. Things didn't work out today for JB, he ran a brave race and fought like a champion but had to pull the pin at 35km. Disappointed for him, he deserved a big pb for all the work he put in. Back to the drawing board, he's fit as a fiddle, he'll get his due reward just a little later than we hoped.

Well done to Tom, he looked bloody awesome while everyone around him was falling apart in the heat...and just for a change I owe him another $50 for my slow 10km.