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.
Thursday, 31 January 2013
Tuesday, 29 January 2013
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.
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.
Sunday, 27 January 2013
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
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
Friday, 25 January 2013
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.
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.
Thursday, 24 January 2013
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!
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!
Tuesday, 22 January 2013
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)
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)
Monday, 21 January 2013
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
6km-28:28 (4:45kms) Solo Timbrell Park
PM
600m (12) 400m (8) 200m Solo SOPAC
89.54, 57.64, 26.27
Sunday, 20 January 2013
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.
+ 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.
Saturday, 19 January 2013
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.
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.
Wednesday, 16 January 2013
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.
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.
Tuesday, 15 January 2013
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
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
Monday, 14 January 2013
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
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
Sunday, 13 January 2013
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.
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.
Saturday, 12 January 2013
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
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
Thursday, 10 January 2013
4x800m Broken Hills
AM
7km-34:46 (4:58kms) Solo Timbrell Park
Saw Guzz, DB and Fats cruising The Bay. Just like old times, was great to see.
PM
4x800m Broken Hills, Solo Callan Park
(200m hard, 100m jog, 200m hard, 100m jog, 200m hard with jog back recovery)
2:50, 2:46, 2:39, 2:32 avg 2:42
+ Strength
Happy with that, 13sec per rep faster than 22/11 and fastest rep by 7sec. Resisted the temptation to walk back and try for a sub 2:24 without the pace changes, maybe after track season.
Woops she cut off her finger Annika Sorenstam, top chick!
7km-34:46 (4:58kms) Solo Timbrell Park
Saw Guzz, DB and Fats cruising The Bay. Just like old times, was great to see.
PM
4x800m Broken Hills, Solo Callan Park
(200m hard, 100m jog, 200m hard, 100m jog, 200m hard with jog back recovery)
2:50, 2:46, 2:39, 2:32 avg 2:42
+ Strength
Happy with that, 13sec per rep faster than 22/11 and fastest rep by 7sec. Resisted the temptation to walk back and try for a sub 2:24 without the pace changes, maybe after track season.
Woops she cut off her finger Annika Sorenstam, top chick!
Wednesday, 9 January 2013
6km Tempo
AM
8km-36:00 (4:30kms) Solo Botanical Gardens
+ Strength
PM
6km-20:40 (3:27kms) Solo The Bay
+ Strength
Good enough, 42sec slower than my best but 14sec quicker than I did for a time trial 7 days out from Gold Coast last year.
8km-36:00 (4:30kms) Solo Botanical Gardens
+ Strength
PM
6km-20:40 (3:27kms) Solo The Bay
+ Strength
Good enough, 42sec slower than my best but 14sec quicker than I did for a time trial 7 days out from Gold Coast last year.
Tuesday, 8 January 2013
10x600m
AM
9km-37:30 (4:10kms) Solo Timbrell Park
PM
15km-59:28 (3:58kms) including 10x600m (300m jog) avg 1:48 Solo Barnwell Park Golf Course
Had the golf course to myself, 41 degrees might explain why. Didn't feel as bad as expected, although I'm super fresh after easing up for the Clayton's race and I'd already braced myself for the worst with all the weather hysteria.
I knew it wasn't that bad, even Wonder Boy got out for his easy 8km this arvo although I bet the precious big fella skips training tomorrow to recover.
9km-37:30 (4:10kms) Solo Timbrell Park
PM
15km-59:28 (3:58kms) including 10x600m (300m jog) avg 1:48 Solo Barnwell Park Golf Course
Had the golf course to myself, 41 degrees might explain why. Didn't feel as bad as expected, although I'm super fresh after easing up for the Clayton's race and I'd already braced myself for the worst with all the weather hysteria.
I knew it wasn't that bad, even Wonder Boy got out for his easy 8km this arvo although I bet the precious big fella skips training tomorrow to recover.
Monday, 7 January 2013
800m-2:11/6km, 2.5km efforts
Sunday
800m-2:11ish Campbelltown
Had the perfect 2 weeks of training since the last race with one minor/ish exception. I had 6 stitches put in my right foot on Wednesday from a shard of glass during my session. Predictably the stitches came apart on the 1st bend today so it turned into a clayton's race, I could run the straights but the bends were impossible. Anyway it was worth a gamble, shit happens.
Will lay off any fast work until it heals properly, had an aerobic top up planned for next week anyway.
103km for the week.
Monday
15km including 6km-22:42 (3:47kms), 500m jog, 2.5km-8:14 (3:18kms) Solo The Bay
Hot and windy.
800m-2:11ish Campbelltown
Had the perfect 2 weeks of training since the last race with one minor/ish exception. I had 6 stitches put in my right foot on Wednesday from a shard of glass during my session. Predictably the stitches came apart on the 1st bend today so it turned into a clayton's race, I could run the straights but the bends were impossible. Anyway it was worth a gamble, shit happens.
Will lay off any fast work until it heals properly, had an aerobic top up planned for next week anyway.
103km for the week.
Monday
15km including 6km-22:42 (3:47kms), 500m jog, 2.5km-8:14 (3:18kms) Solo The Bay
Hot and windy.
Friday, 4 January 2013
Thursday, 3 January 2013
3x1km
Wednesday
AM
3x1km (5) 2:58, 2:54, 2:43 Solo Sanctuary Point
10am start to set the body clock for Sunday's race. Felt garbage in the first rep, 2nd was easy, 3rd felt good.
PM
7km-34:25 (4:55kms) Solo Boodaree Botanical Gardens
Thursday
AM
7km-39:52 (5:42kms) Solo Telegraph Trail
+ 6x100m Hill Sprints
PM
14km-69:30 (4:58kms) Solo Basin Trail
+ Strength
AM
3x1km (5) 2:58, 2:54, 2:43 Solo Sanctuary Point
10am start to set the body clock for Sunday's race. Felt garbage in the first rep, 2nd was easy, 3rd felt good.
PM
7km-34:25 (4:55kms) Solo Boodaree Botanical Gardens
Thursday
AM
7km-39:52 (5:42kms) Solo Telegraph Trail
+ 6x100m Hill Sprints
PM
14km-69:30 (4:58kms) Solo Basin Trail
+ Strength
Wednesday, 2 January 2013
4x400m
Monday
AM
5km-25:30 (5:06kms) Solo Murray's Trail
PM
4x400m (4min jog) 65.4, 62.4, 60.7, 61.5 Solo Steamers Beach Trail
6633km / 126km weekly average for the year, low volume as I didn't target any distance races during winter. Considering targeting a half next winter, but really enjoying having some speed back in the legs.
Tuesday
AM
12km-70:22 (5:52kms) Solo Steamers Circuit
PM
Strength +
7km-33:36 (4:48kms) Solo Huskisson
AM
5km-25:30 (5:06kms) Solo Murray's Trail
PM
4x400m (4min jog) 65.4, 62.4, 60.7, 61.5 Solo Steamers Beach Trail
6633km / 126km weekly average for the year, low volume as I didn't target any distance races during winter. Considering targeting a half next winter, but really enjoying having some speed back in the legs.
Tuesday
AM
12km-70:22 (5:52kms) Solo Steamers Circuit
PM
Strength +
7km-33:36 (4:48kms) Solo Huskisson
36x200m/8x100m
Friday
Rest
Saturday
AM
36x200m Solo Huskisson
1st 30 reps on trails avg 39, very comfy. 1st 10 off 45sec recovery, 2nd 10 off 30sec recovery, 3rd 10 off 15sec recovery.
2km jog back to the road, last 6 reps on road uphill.
36, 34, 33, 32, 31, 30
PM
10km-48:20 (4:50kms) Solo Murray's Trail
Sunday
8x100m (walk back)
5 building to 13.2
2 broken (40 hard, 30 float, 30 hard) 12.9
1 hard - 11.90
139km for the week
Rest
Saturday
AM
36x200m Solo Huskisson
1st 30 reps on trails avg 39, very comfy. 1st 10 off 45sec recovery, 2nd 10 off 30sec recovery, 3rd 10 off 15sec recovery.
2km jog back to the road, last 6 reps on road uphill.
36, 34, 33, 32, 31, 30
PM
10km-48:20 (4:50kms) Solo Murray's Trail
Sunday
8x100m (walk back)
5 building to 13.2
2 broken (40 hard, 30 float, 30 hard) 12.9
1 hard - 11.90
139km for the week
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