Friday
5km-24:40 (4:56kms) Timbrell Park
Saturday
800m-2:09.18 7th SOPAC 68.5kgs
Terrible conditions, pissing down and very windy. Been flat out with the extra work and took too many shorts cut this week. I ran out of time to get massage, no ice baths and barely even been on the roller. I'll pretend this race didn't happen and manage my time better next week.
Sunday
Rest
Last race of the season next Saturday, the work is done, just tick the legs over and no short cuts.
74km week
Sunday, 24 February 2013
Thursday, 21 February 2013
4x200m Starts
Wednesday
AM
7km-35:28 (5:04kms) Hen and Chicken Bay
PM
11km-48:00 (4:21kms) The Bay
Thursday
AM
7km-36:31 (5:13kms) Hen and Chicken Bay
PM
4x200m Starts (4) King George's Oval
26.9, 26.9, 26.2, 24.9
AM
7km-35:28 (5:04kms) Hen and Chicken Bay
PM
11km-48:00 (4:21kms) The Bay
Thursday
AM
7km-36:31 (5:13kms) Hen and Chicken Bay
PM
4x200m Starts (4) King George's Oval
26.9, 26.9, 26.2, 24.9
Tuesday, 19 February 2013
3x600m, 1x400m
Monday
AM
9km-39:54 (4:26kms) The Bay
PM
6km-29:00 (4:50kms) Goddard Pk
+ Plyos and 2x60m
Tuesday
AM
7km-34:39 (4:57kms) Hen and Chicken Bay
PM
3x600m (5), 15min rest, 1x400m SOPAC
97, 96, 95, 54.50
AM
9km-39:54 (4:26kms) The Bay
PM
6km-29:00 (4:50kms) Goddard Pk
+ Plyos and 2x60m
Tuesday
AM
7km-34:39 (4:57kms) Hen and Chicken Bay
PM
3x600m (5), 15min rest, 1x400m SOPAC
97, 96, 95, 54.50
Sunday, 17 February 2013
Hard 3km + 4x100m Hills
Sunday
Strength
+
6km-23:57 (4:00kms), last 3km 9:27 (3:09kms) The Bay
+
4x100m Hill Sprints fastest 15.00
Too wired after the race so didn't sleep, working full days on Sundays for a while, bit tired and sore but happy to get through a good 3km.
Speaking of 3km, here is the 2009 NSW 3,000m E Grade Race The young kid with the mop of blonde hair in maroon representing Macquarie Hunter was 10th-14:55.80 last night in the NSW 5,000m Champs and the UTS Norths runner with me at the bell is a much touted dark horse for the upcoming 6ft track marathon.
50km Week
Strength
+
6km-23:57 (4:00kms), last 3km 9:27 (3:09kms) The Bay
+
4x100m Hill Sprints fastest 15.00
Too wired after the race so didn't sleep, working full days on Sundays for a while, bit tired and sore but happy to get through a good 3km.
Speaking of 3km, here is the 2009 NSW 3,000m E Grade Race The young kid with the mop of blonde hair in maroon representing Macquarie Hunter was 10th-14:55.80 last night in the NSW 5,000m Champs and the UTS Norths runner with me at the bell is a much touted dark horse for the upcoming 6ft track marathon.
50km Week
Saturday, 16 February 2013
800m-1:59.25 2nd
Friday
PM
Strength
Saturday
AM
6km tempo - 21:48 (3:38kms) The Bay
Sunday
AM
6x100m Hills Centennial Park
62km week
Monday
PM
Rothwell Park
4x200m Starts (4) 29.48, 28.65, 28.90, 28.08 (10)
3x600m (3) 1:45, 1:43, 1:36
Tuesday
AM
7km-36:17 (5:11kms) Hen and Chicken Bay
Wednesday
PM
4x200m Starts (5) SOPAC
27.41, 27.21, 27.12, 27.14
Thursday
Rest
Friday
AM
7km-35:35 (5:07kms) Hen and Chicken Bay
Saturday
800m-1:59.25 2nd at SOPAC 68.1kg
Ran ok, slow 1st lap 59.39 (3rd), felt great and hit the lead at 600m but was passed with 70m to go and paddled badly to the finish. A touch over aggressive from 250m out, but will be able to handle it next time. Plan was like every other race, go for the win and make every decision aggressive but David was too good. You can't win if you never hit the lead. Definitely should've trained harder Mon and Wed, was great to be fresh but i'm sure I could've finished stronger if i'd done at least one hard long rep during the week.
Megsy ran a blinder in her debut 800m-2:12.95 7th after going through the bell in 62 behind a crack field, hung on until 600m before entering lactic hell. Great start!
PM
Strength
Saturday
AM
6km tempo - 21:48 (3:38kms) The Bay
Sunday
AM
6x100m Hills Centennial Park
62km week
Monday
PM
Rothwell Park
4x200m Starts (4) 29.48, 28.65, 28.90, 28.08 (10)
3x600m (3) 1:45, 1:43, 1:36
Tuesday
AM
7km-36:17 (5:11kms) Hen and Chicken Bay
Wednesday
PM
4x200m Starts (5) SOPAC
27.41, 27.21, 27.12, 27.14
Thursday
Rest
Friday
AM
7km-35:35 (5:07kms) Hen and Chicken Bay
Saturday
800m-1:59.25 2nd at SOPAC 68.1kg
Ran ok, slow 1st lap 59.39 (3rd), felt great and hit the lead at 600m but was passed with 70m to go and paddled badly to the finish. A touch over aggressive from 250m out, but will be able to handle it next time. Plan was like every other race, go for the win and make every decision aggressive but David was too good. You can't win if you never hit the lead. Definitely should've trained harder Mon and Wed, was great to be fresh but i'm sure I could've finished stronger if i'd done at least one hard long rep during the week.
Megsy ran a blinder in her debut 800m-2:12.95 7th after going through the bell in 62 behind a crack field, hung on until 600m before entering lactic hell. Great start!
Thursday, 7 February 2013
4x200m, 1400m, 600m, 300m, 4x200m
Wednesday
Rest
Thursday
AM
7km-36:10 (5:07kms) With Milly Hen and Chicken Bay
PM
With Megsy, Tom and Barts at SOPAC
4x200m (4) 32.3, 32.1, 31.7, 30.4
1400m-4:08 (6)
600m-1:42 (6)
300m-44.7 (3)
4x200m (3) 26.95, 25.95, 25.60, 25.33
The boys nailed their 2km in tough conditions and Megsy ran a solid 800m. I tried to blast the last 200m but had nothing except a few litres of vomit. Good to have some company.
Friday
Strength
Rest
Thursday
AM
7km-36:10 (5:07kms) With Milly Hen and Chicken Bay
PM
With Megsy, Tom and Barts at SOPAC
4x200m (4) 32.3, 32.1, 31.7, 30.4
1400m-4:08 (6)
600m-1:42 (6)
300m-44.7 (3)
4x200m (3) 26.95, 25.95, 25.60, 25.33
The boys nailed their 2km in tough conditions and Megsy ran a solid 800m. I tried to blast the last 200m but had nothing except a few litres of vomit. Good to have some company.
Friday
Strength
Tuesday, 5 February 2013
3x 300m, 200m, 100m Hills
AM
7km-35:20 (5:03kms) With Milly Hen and Chicken Bay
PM
3x300m (1) 200m (30) 100m (8) Hills. Solo Callan Park
54, 37, 17
54, 36, 16
53, 36, 15
7km-35:20 (5:03kms) With Milly Hen and Chicken Bay
PM
3x300m (1) 200m (30) 100m (8) Hills. Solo Callan Park
54, 37, 17
54, 36, 16
53, 36, 15
Monday, 4 February 2013
4x100m, 4x200m, 4x150m
AM
Strength - Deadlifts, deadlifts, deadlifts and for a bit of a change some more deadlifts.
PM
Solo at SOPAC
4x Broken 100m bends - 40ish hard, 30ish float, 30ish hard (walk back)
4x 1st 200m from 800m starts (8) Practising running 28.0 as relaxed as possible, not bad judgement.
Lane 6 - 28.76
Lane 7 - 28.00
Lane 2 - 28.05
Lane 3 - 28.12
4x Flying 150s (4)
18.47
18.12
17.55
16.93 (fastest in 4 years)
NZ Field Hockey Player takes on and beats the best Kiwi's in 100m and 300m. The 100m is not surprising given the amount of short sprinting in hockey but to beat them over 300m without specific training is incredible. Hockey seems to keep churning them out, Nova Peris and Aussie record holders Benita Willis and Ryan Gregson all grew up playing hockey. Hopefully this bodes well for Megsy another Hockeyroo rep' turned track athlete after her impressive debut on the weekend.
Strength - Deadlifts, deadlifts, deadlifts and for a bit of a change some more deadlifts.
PM
Solo at SOPAC
4x Broken 100m bends - 40ish hard, 30ish float, 30ish hard (walk back)
4x 1st 200m from 800m starts (8) Practising running 28.0 as relaxed as possible, not bad judgement.
Lane 6 - 28.76
Lane 7 - 28.00
Lane 2 - 28.05
Lane 3 - 28.12
4x Flying 150s (4)
18.47
18.12
17.55
16.93 (fastest in 4 years)
NZ Field Hockey Player takes on and beats the best Kiwi's in 100m and 300m. The 100m is not surprising given the amount of short sprinting in hockey but to beat them over 300m without specific training is incredible. Hockey seems to keep churning them out, Nova Peris and Aussie record holders Benita Willis and Ryan Gregson all grew up playing hockey. Hopefully this bodes well for Megsy another Hockeyroo rep' turned track athlete after her impressive debut on the weekend.
Sunday, 3 February 2013
22min Fartlek
AM
4x100m Hills + 20km-91:51 (4:36kms) + 4x100m Hills With Megsy, Meegs and Milly Centennial Park
PM
22min Fartlek 5.96km (3:41kms) Solo The Bay
1,2,3,4,3,2,1min efforts/1min floats
100km
Yuki Kawauchi wins Beppu in 2:08.15, already his 2nd Marathon this year after 12 last year. The lazy would call him crazy.
Collis 1st 60:55 Marugame 1/2, number 3 all time Aussie.
4x100m Hills + 20km-91:51 (4:36kms) + 4x100m Hills With Megsy, Meegs and Milly Centennial Park
PM
22min Fartlek 5.96km (3:41kms) Solo The Bay
1,2,3,4,3,2,1min efforts/1min floats
100km
Yuki Kawauchi wins Beppu in 2:08.15, already his 2nd Marathon this year after 12 last year. The lazy would call him crazy.
Collis 1st 60:55 Marugame 1/2, number 3 all time Aussie.
1km-2:41.70
Friday
AM
8km-38:00 (4:45kms) With Milly Hen and Chicken Bay
PM
Strength
Saturday
1km-2:41.70 3rd Hunter Track Classic
Ran shit, less said the better.
Good night for everyone else though, Megsy 3:00.67 blowing a gale, super debut on the track! Milly ran an awesome time 10:09 in the steeple running solo in terrible conditions. Jared put himself in a great position at the top of the straight but tied up dropping 5 spots in the last 10m.
AM
8km-38:00 (4:45kms) With Milly Hen and Chicken Bay
PM
Strength
Saturday
1km-2:41.70 3rd Hunter Track Classic
Ran shit, less said the better.
Good night for everyone else though, Megsy 3:00.67 blowing a gale, super debut on the track! Milly ran an awesome time 10:09 in the steeple running solo in terrible conditions. Jared put himself in a great position at the top of the straight but tied up dropping 5 spots in the last 10m.
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