Long Tempo #1

Friday

7km-36:01 (5:09kms) Hen and Chicken Bay


Saturday

AM
16km-64:00 (4:00kms) The Bay

PM
Strength
+
9km-39:00 (4:20kms) Barnwell Park

1x500m

Wednesday

5km-20:50 (4:10kms) Centennial Park

+ Plyos and 6x100m


Thursday

AM
7km-35:32 (5:05kms) Hen and Chicken Bay

PM
500m-69.35 SOPAC

As fast as possible without going lactic or losing form. Expected quicker but a decent effort only 4 days after a 20km.

4x2x200m

Sunday

4x100m Hills, 20km-88:02 (4:24kms), 6x100m Hills - Centennial Park

117km week


Monday

Rest


Tuesday

4x2x200m Standing Starts (2min jog/4min rest) SOPAC

Easy/Solid
28.7/27.0
29.9/27.4
28.9/26.9
29.5/25.8

Very easy, felt great.

20x200m / 6km Tempo + 4x200m Hills

Friday

AM
16km-71:42 (4:29kms) The Bay

PM
20x200m (200m jog) King George's Oval

All between 31.5 and 31.9


Saturday

AM
6km Tempo-21:05 (3:31kms) The Bay

+ 4x200m Callan Park Hills 34, 34, 31, 30

+ Strength

PM
10km-41:30 (4:09kms) The Bay

#7 800m-2:01.19

Wednesday

PM
8km-39:04 (4:53kms) Five Dock Bay


Thursday

AM
5km-24:00 (4:48kms) Timbrell Park

PM
800m-2:01.19 6th'ish SOPAC 68.4kg

Not bad, best conditions this season. Very flat from a hard days work, happy with the effort. That's 7 races down, can I eke out one more? Yes I can.

2x200m, 3x500m

Monday

Rest


Tuesday

AM
7km-35:14 (5:02kms) Hen and Chicken Bay

PM
2x200m Starts (2:30), 3x500m (7) SOPAC

28.8, 27.0, 78.2, 77.6, 76.6

Easy 20km

Centennial Park

3x100m Hills
+
20km-96:40 (4:50kms)
+
3x100m Hills

Racing 800m Thursday night, couldn't stomach the long winter without having at least one more crack.

122km week

16x200m + 19min Fartlek

Wednesday

AM
6km-29:00 (4:50kms) Timbrell Park

PM
Strength +

16km-73:01 (4:34kms) Centennial Park

+ 3x100m Strides


Thursday

AM
7km-35:40 (5:06kms) Hen and Chicken Bay

PM
Warm Up + 6x100m Strides SOPAC


Friday

Heavy Strength - Deadlifts, lunges


Saturday

AM
Centennial Park

4x(4x200m) 1min/9min cycles.
29 / 32 / 31 / 32
29 / 31 / 30 / 39
28 / 30 / 31 / 32
29 / 30 / 30 / 29

10min rest.

19min fartlek (5x3min efforts/1min float) - 5.1km (3:44kms)

+ Functional Strength

PM
6km-27:00 (4:30kms) Five Dock Bay

3x 600m, 200m

Sunday 3rd March

AM
20km-93:20 (4:40kms) Centennial Park

+ 4x200m hills
+ 4x100m hills

81km week


Monday 4th March

AM
8km-41:20 (5:10kms) Hen and Chicken Bay

PM
16km-73:40 (4:37kms) Centennial Park

+ 4x100m hills


Tuesday

AM
7km-36:09 (5:10kms) Hen and Chicken Bay

PM
3x600m, 200m jog, 200m (4) SOPAC

1:41.7, 28.9
1:41.2, 28.7
1:40.1, 27.6

NSW Champs 1:58.63

Monday

PM
6x100m Strides
+
16km-70:45 (4:25kms) The Bay
+
Strength


Tuesday

AM
7km-36:10 (5:10kms) Hen and Chicken Bay

PM
4x400m (4) SOPAC

62.7, 61.1, 62.1, 58.6

Comfy


Wednesday

Rest


Thursday

AM
7km-36:38 (5:14kms) Hen and Chicken Bay


Friday

AM
7km-35:07 (5:01kms) Hen and Chicken Bay


Saturday

800m-1:58.63 (6th in heat 2) NSW Champs SOPAC

Gave it a shot, hung on to the leaders 57.85 through the bell, 87 low at 600m and felt great but died an ugly death in the home straight. Shit conditions as usual.

Happy enough, I followed the plan to the letter but nothing to show for all the hard work so the plan needs adjusting. Next year I'll do significantly more aerobic work right up until the final racing block. I'm stuffed, taking a break, see you all next season.