AM
10km-44:56 (4:30kms) Solo Hen and Chicken Bay
PM
5(2x500 (1/3)) Solo The Bay
95/85, 94/86, 93/86, 92/87, 91/87
1st of each set easy then a 1min recovery then the 2nd rep hard with 3min between sets.
Read all about Lance Armstrong the filthy rotten cheat
Thursday, 30 August 2012
Wednesday, 29 August 2012
Freedom
Wednesday
AM
10km-43:02 (4:18kms) Solo Hen and Chicken Bay
+ Strength
PM
16km-71:58 (4:30kms) Solo The Bay
+ 16x100m, from 15.4 down to 14.7 at Nield Park
Every time I break out of jog mode I feel like my body remembers something long forgotten. Been running ugly for 8 years protecting niggles, the last 2 weeks introducing speed have felt better than ever. I might even trying something fast next week if still feeling this good.
AM
10km-43:02 (4:18kms) Solo Hen and Chicken Bay
+ Strength
PM
16km-71:58 (4:30kms) Solo The Bay
+ 16x100m, from 15.4 down to 14.7 at Nield Park
Every time I break out of jog mode I feel like my body remembers something long forgotten. Been running ugly for 8 years protecting niggles, the last 2 weeks introducing speed have felt better than ever. I might even trying something fast next week if still feeling this good.
Tuesday, 28 August 2012
10 + 1x400m
Monday
AM
20km-91:00 (4:33kms) Solo The Bay
+ Strength
Mid AM
6x100m Dalgety Hills Fastest 16.7
PM
8km-37:20 (4:40kms) With Copey The Bay
Tuesday
AM
10km-44:07 (4:25kms) Solo The Bay
+ Strength
PM
10x400 (1) 68, 68, 67, 67, 65, 65, 65, 65, 63, 62 (10) 400m-57.6 Solo at Nield Park
AM
20km-91:00 (4:33kms) Solo The Bay
+ Strength
Mid AM
6x100m Dalgety Hills Fastest 16.7
PM
8km-37:20 (4:40kms) With Copey The Bay
Tuesday
AM
10km-44:07 (4:25kms) Solo The Bay
+ Strength
PM
10x400 (1) 68, 68, 67, 67, 65, 65, 65, 65, 63, 62 (10) 400m-57.6 Solo at Nield Park
Sunday, 26 August 2012
6x300m Hills
Friday
AM
Strength
PM
9km-42:00 (4:40kms) + drills, 12x100m strides Solo The Bay/Nield Park
Saturday
AM
23km with 20km Progression@4:07kms With Megsy and Poo The Bay
PM
9km-39:00 (4:20kms) Solo The Bay
Sunday
AM
6km-25:20 (4:13kms) The Bay + 6x300m (3:30) Iron Cove Hills 58, 55, 55, 54
PM
10km-44:12 (4:25kms) Solo The Bay
184km week
AM
Strength
PM
9km-42:00 (4:40kms) + drills, 12x100m strides Solo The Bay/Nield Park
Saturday
AM
23km with 20km Progression@4:07kms With Megsy and Poo The Bay
PM
9km-39:00 (4:20kms) Solo The Bay
Sunday
AM
6km-25:20 (4:13kms) The Bay + 6x300m (3:30) Iron Cove Hills 58, 55, 55, 54
PM
10km-44:12 (4:25kms) Solo The Bay
184km week
Thursday, 23 August 2012
2x4x200m
Wednesday
AM
20km-80:40 (4:02kms) Solo The Bay
+ Strength
PM
11km-46:51 (4:25kms) With Copey The Bay
Thursday
AM
9km-40:40 (4:31kms) Solo Campbell Park
PM
2x4x200m (3min between reps/5min between sets) Solo Leichhardt Park
1st Set easy 32.3, 32.3, 32.0, 31.3. 2nd set 31.2, 29.0, 28.3, 25.1....yeah right, massive tailwind :-) Shock to the system, should be right to walk in about a week or so, vomit vomit vomit, ouch!
AM
20km-80:40 (4:02kms) Solo The Bay
+ Strength
PM
11km-46:51 (4:25kms) With Copey The Bay
Thursday
AM
9km-40:40 (4:31kms) Solo Campbell Park
PM
2x4x200m (3min between reps/5min between sets) Solo Leichhardt Park
1st Set easy 32.3, 32.3, 32.0, 31.3. 2nd set 31.2, 29.0, 28.3, 25.1....yeah right, massive tailwind :-) Shock to the system, should be right to walk in about a week or so, vomit vomit vomit, ouch!
Tuesday, 21 August 2012
10x150m
Monday
AM
27km-1:47.57 (4:00kms) Solo The Bay
Mid AM
9km-40:21 (4:29kms) Solo Wenty Park
Tuesday
AM
9km-40:39 (4:31kms) Solo Campbell Park
PM
10x150m (3) Solo Nield Park
Comfy, fastest 21.5, last 4 sub 22.
+ 16km-71:40 (4:29kms) The Bay
AM
27km-1:47.57 (4:00kms) Solo The Bay
Mid AM
9km-40:21 (4:29kms) Solo Wenty Park
Tuesday
AM
9km-40:39 (4:31kms) Solo Campbell Park
PM
10x150m (3) Solo Nield Park
Comfy, fastest 21.5, last 4 sub 22.
+ 16km-71:40 (4:29kms) The Bay
Sunday, 19 August 2012
Starvin Marvin
Saturday cont'
PM
9km easy Solo The Bay
Sunday
AM
17km including 10km-39:20 with Steve, Megsy and Meg2 The Bay
Time Trial day, all ran out of their skin. Steve 6km 23:03 27sec quicker than last time, Meg2 6km 24:12 a whopping 2min PB, Megsy 10km 38:50 30sec faster than 10km PB, woah!
PM
9km easy Solo The Bay
154km
PM
9km easy Solo The Bay
Sunday
AM
17km including 10km-39:20 with Steve, Megsy and Meg2 The Bay
Time Trial day, all ran out of their skin. Steve 6km 23:03 27sec quicker than last time, Meg2 6km 24:12 a whopping 2min PB, Megsy 10km 38:50 30sec faster than 10km PB, woah!
PM
9km easy Solo The Bay
154km
Saturday, 18 August 2012
Akuna Bay Multisport
Monday
AM
30min bike + 9km-36:09 (4:01kms) Solo Hen and Chicken Bay
PM
20km-89:21 (4:28kms) Solo Broadbeach
Tuesday
AM
9km-41:04 (4:34kms) Solo Broadbeach
+ Strength
PM
10x500 (1) avg 97s, Solo Broadbeach
Wednesday
AM
9km-39:00 (4:20kms) Solo Broadbeach
+ Strength
PM
24km-1:45.17 (4:23kms) Solo from Seaworld to Broadbeach
Thursday
22min Fartlek (3:42kms) Solo Broadbeach
Friday
30min bike, 30min kayak, 3km run Solo Narrabeen
Saturday
Akuna Bay Multisport 57th 3:49.45
Tough day, very windy drank alot of salt water. Tubby got me by 39sec, he is the boss!
AM
30min bike + 9km-36:09 (4:01kms) Solo Hen and Chicken Bay
PM
20km-89:21 (4:28kms) Solo Broadbeach
Tuesday
AM
9km-41:04 (4:34kms) Solo Broadbeach
+ Strength
PM
10x500 (1) avg 97s, Solo Broadbeach
Wednesday
AM
9km-39:00 (4:20kms) Solo Broadbeach
+ Strength
PM
24km-1:45.17 (4:23kms) Solo from Seaworld to Broadbeach
Thursday
22min Fartlek (3:42kms) Solo Broadbeach
Friday
30min bike, 30min kayak, 3km run Solo Narrabeen
Saturday
Akuna Bay Multisport 57th 3:49.45
Tough day, very windy drank alot of salt water. Tubby got me by 39sec, he is the boss!
Sunday, 12 August 2012
Birthday Boys
Saturday
AM
50km bike including 3x4km Akuna Hill 13:00, 13:25, 12:52
9km Kayak
9km Run 36:40 (4:04kms)
+ Strength
PM
20km-90:00 (4:30kms) Solo The Bay
Sunday
AM
20min Fartlek (10x 75sec hard/45sec float) 3:45kms Solo The Bay
PM
30km Bike
16km Run - 71:42 (4:29kms)
+ Strength
Flat out with the boys 1st and 3rd Birthday Parties so didn't get as much training done as I planned this weekend, worked out for the best as I'm a bit tired now. One more week of this bikyaking business then it's time to get stuck into some hard running again.
Olympics is nearly done, haven't watched alot as free to air coverage sucks and I'd be obese in 6 months if I got pay TV. Performance wise obviously Bolt is the stand out performer with Rudisha and the entire 800m final incredible. I enjoyed the dominant performance of Kirani James, could he be the best clean athlete at the games or am I dreaming?
Great running at City 2 Surf this morning by squadlets Megsy sub 4min kms for a 5min pb, and a surprise 3min pb for Meg2 just missing a sub 60min. Getting mixed reviews on the weather, clients that hit their targets are saying big tailwinds, those that missed are saying big headwinds.
199km week.
AM
50km bike including 3x4km Akuna Hill 13:00, 13:25, 12:52
9km Kayak
9km Run 36:40 (4:04kms)
+ Strength
PM
20km-90:00 (4:30kms) Solo The Bay
Sunday
AM
20min Fartlek (10x 75sec hard/45sec float) 3:45kms Solo The Bay
PM
30km Bike
16km Run - 71:42 (4:29kms)
+ Strength
Flat out with the boys 1st and 3rd Birthday Parties so didn't get as much training done as I planned this weekend, worked out for the best as I'm a bit tired now. One more week of this bikyaking business then it's time to get stuck into some hard running again.
Olympics is nearly done, haven't watched alot as free to air coverage sucks and I'd be obese in 6 months if I got pay TV. Performance wise obviously Bolt is the stand out performer with Rudisha and the entire 800m final incredible. I enjoyed the dominant performance of Kirani James, could he be the best clean athlete at the games or am I dreaming?
Great running at City 2 Surf this morning by squadlets Megsy sub 4min kms for a 5min pb, and a surprise 3min pb for Meg2 just missing a sub 60min. Getting mixed reviews on the weather, clients that hit their targets are saying big tailwinds, those that missed are saying big headwinds.
199km week.
Friday, 10 August 2012
Beef Brisket
Wednesday
AM
10km-44:20 (4:26kms) Solo The Bay
+ Strength
Easy runs seem to be consistently much quicker than they were one month ago, hopefully an indicator of increased fitness, although I suspect it's more to do with the lack of intensity in my training at the moment.
PM
25km-1:43.00 (4:07kms) With Copey The Bay
Thursday
AM
10km-45:15 (4:32kms) Solo The Bay
+ Strength
PM
6x500 (1) avg 95s With Copey The Bay
Friday
AM
9km-35:51 (3:59kms) including 3km-9:39 Solo City
PM
16km-74:40 (4:40kms) Solo The Bay
WINDY, had to cancel the kayak session due to certain death.
On the pies, Fats keeps talking about CBD Bakery every Friday and without thinking my body subconsciously walks in and orders 4x Beef Briskets with sauce.
AM
10km-44:20 (4:26kms) Solo The Bay
+ Strength
Easy runs seem to be consistently much quicker than they were one month ago, hopefully an indicator of increased fitness, although I suspect it's more to do with the lack of intensity in my training at the moment.
PM
25km-1:43.00 (4:07kms) With Copey The Bay
Thursday
AM
10km-45:15 (4:32kms) Solo The Bay
+ Strength
PM
6x500 (1) avg 95s With Copey The Bay
Friday
AM
9km-35:51 (3:59kms) including 3km-9:39 Solo City
PM
16km-74:40 (4:40kms) Solo The Bay
WINDY, had to cancel the kayak session due to certain death.
On the pies, Fats keeps talking about CBD Bakery every Friday and without thinking my body subconsciously walks in and orders 4x Beef Briskets with sauce.
Tuesday, 7 August 2012
Mighty Chondria
Monday
AM
10km-44:56 (4:30kms) Solo Wenty Park
+ Strength
PM
18km including 20/20 session Solo The Bay
3km easy, 20min fartlek, 5min easy, 20min threshold, 3km easy
Tuesday
AM
10km-40:50 (4:05kms) Solo The Bay
+ Strength
PM
9km Kayak-60:30 (6:43kms) Solo Narrabeen
22km with 16km solid @ 3:47kms including 10x500m avg 1:42s with 1min jog recovery from roughly 6-16km.
AM
10km-44:56 (4:30kms) Solo Wenty Park
+ Strength
PM
18km including 20/20 session Solo The Bay
3km easy, 20min fartlek, 5min easy, 20min threshold, 3km easy
Tuesday
AM
10km-40:50 (4:05kms) Solo The Bay
+ Strength
PM
9km Kayak-60:30 (6:43kms) Solo Narrabeen
22km with 16km solid @ 3:47kms including 10x500m avg 1:42s with 1min jog recovery from roughly 6-16km.
Sunday, 5 August 2012
Shhh!
Friday
AM
16km-76:00 (4:45kms) Solo The Bay
Saw Jacko again, not looking as fresh as last week, must be cramming for C2S.
PM
9km-40:20 (4:29kms) Solo Huskisson
Saturday
AM
12km including a 6km effort @ 3:40kms Solo Huskisson
+ 60km bike and 1hr Kayak with Tubby Booderee/Huskisson
PM
8km-34:00 (4:15kms) Solo Murrays Beach Trail
Sunday
AM
40km Hard Bike + 9km-39:56 (4:26kms) With Tubby Booderee/Huskisson
PM
27km-1:48.00 (4:00kms) Solo The Bay
Some great results on the weekend, Steve back in form and the 2 Megans looking good for C2S. Super proud of Ben in the 10,000m great to see him 20th on the big stage, alot more to come from him in the next few years. Steve Solomon shut some mouths last night, sensational run!
201km for the week
AM
16km-76:00 (4:45kms) Solo The Bay
Saw Jacko again, not looking as fresh as last week, must be cramming for C2S.
PM
9km-40:20 (4:29kms) Solo Huskisson
Saturday
AM
12km including a 6km effort @ 3:40kms Solo Huskisson
+ 60km bike and 1hr Kayak with Tubby Booderee/Huskisson
PM
8km-34:00 (4:15kms) Solo Murrays Beach Trail
Sunday
AM
40km Hard Bike + 9km-39:56 (4:26kms) With Tubby Booderee/Huskisson
PM
27km-1:48.00 (4:00kms) Solo The Bay
Some great results on the weekend, Steve back in form and the 2 Megans looking good for C2S. Super proud of Ben in the 10,000m great to see him 20th on the big stage, alot more to come from him in the next few years. Steve Solomon shut some mouths last night, sensational run!
201km for the week
Thursday, 2 August 2012
6x1km
Wednesday
AM
9km-39:10 (4:21kms) Solo Campbell Park
+ Strength
PM
16km-72:00 (4:30kms) With Copey The Bay
Thursday
AM
10km-44:50 (4:29kms) Solo The Bay
PM
6x1km (2min recovery) Avg 3:09kms Solo The Bay
3:11, 3:09, 3:08, 3:09, 3:09, 3:08
Nice and even throughout each rep, no cheat sprints at the start or finish of any rep. Feeling fresh, monster weekend of training coming with Tubby in Huskisson.
AM
9km-39:10 (4:21kms) Solo Campbell Park
+ Strength
PM
16km-72:00 (4:30kms) With Copey The Bay
Thursday
AM
10km-44:50 (4:29kms) Solo The Bay
PM
6x1km (2min recovery) Avg 3:09kms Solo The Bay
3:11, 3:09, 3:08, 3:09, 3:09, 3:08
Nice and even throughout each rep, no cheat sprints at the start or finish of any rep. Feeling fresh, monster weekend of training coming with Tubby in Huskisson.
Subscribe to:
Posts (Atom)