AM
9km-43:23 (4:49kms) Timbrell Park
+ Strength
PM
28km-2:08.20 (4:35kms) Centennial Park
A while ago I posted about the Japanese High School phenomenon Yoshihide Kiryu. Still just 17 years and 4 months, he smashed his PB by 0.18 breaking his own World Youth and equalling Darrell Brown and Jeff Demps jointly held World Junior Record. Check him out, raw power!
Monday, 29 April 2013
Sunday, 28 April 2013
Long Tempo #5
Saturday
10km-47:50 (4:47kms) Centennial Park
Sunday
AM
Narrowneck 20km-85:59 (4:18kms) 3rd
41:30/44:29, shocking on the hills but felt strong on the flat and finished well.
PM
9km-39:45 (4:25kms) Timbrell Park
162km with some quality, better week.
129km in singles, only 62km solo, 131km off road.
10km-47:50 (4:47kms) Centennial Park
Sunday
AM
Narrowneck 20km-85:59 (4:18kms) 3rd
41:30/44:29, shocking on the hills but felt strong on the flat and finished well.
PM
9km-39:45 (4:25kms) Timbrell Park
162km with some quality, better week.
129km in singles, only 62km solo, 131km off road.
Friday, 26 April 2013
4x2km
AM
Strength
PM
4x2km (9min cycle) 6:54avg + 8km-39:12 (4:54kms) Parade Grounds/Centennial Park
6:52, 6:57, 6:53, 6:50 in flats on grass. Stupid concentration lapse on the 2nd rep, but otherwise pleasing on heavy legs.
Strength
PM
4x2km (9min cycle) 6:54avg + 8km-39:12 (4:54kms) Parade Grounds/Centennial Park
6:52, 6:57, 6:53, 6:50 in flats on grass. Stupid concentration lapse on the 2nd rep, but otherwise pleasing on heavy legs.
Thursday, 25 April 2013
Long Tempo #4
Wednesday
AM
8km-37:12 (4:39kms) Timbrell Park
PM
16km-75:50 (4:44kms) Centennial Park
Thursday
16km-60:32 (3:47kms) The Bay
AM
8km-37:12 (4:39kms) Timbrell Park
PM
16km-75:50 (4:44kms) Centennial Park
Thursday
16km-60:32 (3:47kms) The Bay
Tuesday, 23 April 2013
4x Robson Park Hills + 10x500m
Monday
AM
7km-34:35 (4:57kms) The Bay
Pissing down
PM
20km-94:00 (4:42kms) Centennial
Tuesday
AM
8km-37:52 (4:44kms) Timbrell Park
PM
4x600m Hill (220m jog) 2:20, 2:20, 2:21, 2:19 Robson Park
10x500m (3min cycle) 92avg Timbrell Park
AM
7km-34:35 (4:57kms) The Bay
Pissing down
PM
20km-94:00 (4:42kms) Centennial
Tuesday
AM
8km-37:52 (4:44kms) Timbrell Park
PM
4x600m Hill (220m jog) 2:20, 2:20, 2:21, 2:19 Robson Park
10x500m (3min cycle) 92avg Timbrell Park
Sunday, 21 April 2013
6km Tempo, Long Sunday
Friday
AM
7km-34:43 (4:58kms) The Bay
+ Strength
PM
8km-37:15 (4:40kms) Wenty Park
Saturday
AM
6km-21:54 (3:39kms) The Bay
Wet and windy
PM
Strength
Sunday
AM
28km-2:01.20 (4:20kms) Centennial Park
Last 4km-3:56s
PM
Strength +
8km-36:54 (4:37kms) Timbrell Park
146km week, dropped the intensity to increase the prehab and absorb the last few weeks work.
107km singles, 98km solo, 85km off road
AM
7km-34:43 (4:58kms) The Bay
+ Strength
PM
8km-37:15 (4:40kms) Wenty Park
Saturday
AM
6km-21:54 (3:39kms) The Bay
Wet and windy
PM
Strength
Sunday
AM
28km-2:01.20 (4:20kms) Centennial Park
Last 4km-3:56s
PM
Strength +
8km-36:54 (4:37kms) Timbrell Park
146km week, dropped the intensity to increase the prehab and absorb the last few weeks work.
107km singles, 98km solo, 85km off road
Thursday, 18 April 2013
20min,12min,9min / 6x1km
Monday
AM
8km-38:40 (4:46kms) Timbrell Park
PM
Warm Up 4km + Drills/Strides/Strength Centennial Park
Tuesday
AM
Strength
PM
75min-17.74km (4:13kms)
15min easy, 20min fartlek (7x2min/1min) Timbrell Park, 2min easy jog to The Bay, 12min effort, 2min easy, 9min effort, 15min easy
Roughly 3:54s for the fartlek and 3:40s for the efforts.
Wednesday
AM
8km-39:35 (4:57kms) Timbrell Park
PM
21km-96:00 (4:34kms) City to The Bay and Return
Thursday
AM
9km-43:55 (4:57kms) Timbrell Park
PM
6x1km (5min cycle) 3:25 avg Timbrell Park
3:32, 3:30, 3:29, 3:26, 3:19, 3:13
AM
8km-38:40 (4:46kms) Timbrell Park
PM
Warm Up 4km + Drills/Strides/Strength Centennial Park
Tuesday
AM
Strength
PM
75min-17.74km (4:13kms)
15min easy, 20min fartlek (7x2min/1min) Timbrell Park, 2min easy jog to The Bay, 12min effort, 2min easy, 9min effort, 15min easy
Roughly 3:54s for the fartlek and 3:40s for the efforts.
Wednesday
AM
8km-39:35 (4:57kms) Timbrell Park
PM
21km-96:00 (4:34kms) City to The Bay and Return
Thursday
AM
9km-43:55 (4:57kms) Timbrell Park
PM
6x1km (5min cycle) 3:25 avg Timbrell Park
3:32, 3:30, 3:29, 3:26, 3:19, 3:13
Sunday, 14 April 2013
Long Tempo #3
Friday
AM
9km-44:24 (4:56kms) Timbrell Park
PM
6km-26:24 (4:24kms) Darling Harbour
+ Strength
Out with the boys to cheer Selma as she qualified for the final, looked strong.
Saturday
10km-47:57 (4:48kms) The Bay
Watched Jared grab bronze in his first national final behind Rowe and Risely, was ridiculously pumped and picked up a nice little earner for tipping the trifecta. Benny ran well for 2nd 13:30 to get pipped by Cam who ran a blinder with a closing 800m-1:57. The highlight though was the 100m blanket finish with The Boss taking his 7th national title just ahead of 19 year old Starc leaping 2.28m to take Gold and secure a World Champs berth.
Sunday
16km-60:57 (3:48kms)
Still adrenaline charged from Jared's race, needed to calm myself down in the early kms. The bad patches were much better, that's 3min improvement in 3 weeks, good to be progressing so quickly.
159km week, good start.
121km singles, 102km solo, 90km off road, 9km longest sock free run.
AM
9km-44:24 (4:56kms) Timbrell Park
PM
6km-26:24 (4:24kms) Darling Harbour
+ Strength
Out with the boys to cheer Selma as she qualified for the final, looked strong.
Saturday
10km-47:57 (4:48kms) The Bay
Watched Jared grab bronze in his first national final behind Rowe and Risely, was ridiculously pumped and picked up a nice little earner for tipping the trifecta. Benny ran well for 2nd 13:30 to get pipped by Cam who ran a blinder with a closing 800m-1:57. The highlight though was the 100m blanket finish with The Boss taking his 7th national title just ahead of 19 year old Starc leaping 2.28m to take Gold and secure a World Champs berth.
Sunday
16km-60:57 (3:48kms)
Still adrenaline charged from Jared's race, needed to calm myself down in the early kms. The bad patches were much better, that's 3min improvement in 3 weeks, good to be progressing so quickly.
159km week, good start.
121km singles, 102km solo, 90km off road, 9km longest sock free run.
Thursday, 11 April 2013
12x Robson Park Hills
AM
9km-44:15 (4:55kms) Timbrell Park
PM
14km-60:40 (4:20kms) Nield/Robson Parks
including 12xRobson Park Hills. Hard 300m Flat, 300m up/ Jog 220m down
Efforts-2:25 avg, Jogs-59avg
Jared through to Aussie Champs Final with a 1:47.99 and new pb. Missed the final by one position last season, now a genuine medal contender on Saturday.
9km-44:15 (4:55kms) Timbrell Park
PM
14km-60:40 (4:20kms) Nield/Robson Parks
including 12xRobson Park Hills. Hard 300m Flat, 300m up/ Jog 220m down
Efforts-2:25 avg, Jogs-59avg
Jared through to Aussie Champs Final with a 1:47.99 and new pb. Missed the final by one position last season, now a genuine medal contender on Saturday.
Wednesday, 10 April 2013
Tuesday, 9 April 2013
2x200m, 3x500m
AM
8km-37:44 (4:43kms) The Bay
PM
2x200m (3) 3x500m (7) 28.49, 28.40, 78.0, 77.6, 77.5
Was meant to be 28.5s and 78s, not too bad considering the lights were dim and couldn't see splits on my watch so was guessing. The 200s were identical to last week. Anyway Nationals is this weekend so 'Pacey' is done for the season. I'm predicting a finals berth and possible medals for both Selma and Jared, either way it's been a big breakthrough season for them both.
Halleleujah, no vomiting for 6 months, I'm rooted! Pacer available for hire, will work for cakes:-
Monday, 8 April 2013
Long Monday
AM
8km-37:18 (4:40kms) Timbrell Park
PM
28km-2:05.55 (4:30kms) Centennial Park
Yep long run on a Monday, wow crazy. Last pacing sesh tomorrow then full steam ahead for Winter.
8km-37:18 (4:40kms) Timbrell Park
PM
28km-2:05.55 (4:30kms) Centennial Park
Yep long run on a Monday, wow crazy. Last pacing sesh tomorrow then full steam ahead for Winter.
Sunday, 7 April 2013
Long Tempo #2
AM
16km-61:55 (3:51kms) The Bay
PM
10km-48:20 (4:50kms) Riverview
86km, PB for most massages in a week.
16km-61:55 (3:51kms) The Bay
PM
10km-48:20 (4:50kms) Riverview
86km, PB for most massages in a week.
Saturday, 6 April 2013
800m-2:00.95 3rd
800m-2:00.95 3rd SOPAC 71.5kg
Went straight to the front, through in 57mid and held my lead until 750m where I proceded to die an ugly death, pretty sure the extra 3kg was the cause of that. Been pretty slack lately, Gold Coast 1/2 training starts tomorrow.
Not sure the 24 plates last night at Sushi train washed down by 3x Kirins and a tub of Cookies and Cream and sticky date pudding was a great idea...hmmmmmm
Wednesday, 3 April 2013
Tuesday, 2 April 2013
2x200m, 2x600m
2x200m (3/5), 2x600m (15) ES Marks
28.49, 28.40, 90.40, 92.00
One of my favourite places on earth, home of my 100/200m pbs, finally re-opened today. Not a bad sesh considering we had to run around 50ish triathletes running very slow 400s in lane 1 of all places, all part of the charm of ES Marks, we'll train earlier next week.
28.49, 28.40, 90.40, 92.00
One of my favourite places on earth, home of my 100/200m pbs, finally re-opened today. Not a bad sesh considering we had to run around 50ish triathletes running very slow 400s in lane 1 of all places, all part of the charm of ES Marks, we'll train earlier next week.
Monday, 1 April 2013
SWEAT Camp
Sunday
24km-1:49.36 (4:34kms) Centennial Park
+ 4x100m Hills
97km, lazy boy.
Monday
AM
6km-28:40 (4:47kms) The Bay
+ Strength
PM
16km-79:00 (4:56kms) Foreshore
Tuesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Wednesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Thursday
10x400m (2min cycle), 3x200m (3) Wingello Bill O'Reilly Oval
Didn't time the 400s, died badly. 200s solid, 30, 31, 26.9
Friday
AM
21km-94:15 (4:30kms) Wingello
+ Strength
PM
6km-27:58 (4:40kms) Tallong
Saturday
AM
4x620m/ish hills, 4x100m hills (walk back) Wingello
PM
8km-35:52 (4:29kms) Tallong
Sunday
AM
23.8km-1:59.00 (5:00kms) Wingello
PM
6.7km-31:20 (4:40kms) Wingello
129km week
Monday
16km-69.12 (4:19kms) Wingello
Enjoyed the camp, great crew in my room. The highlight of the trip was the 5 person massage I received from 2x Olympians Vic Mitch and Benny, Hamish, World's fittest man, Greta all ably supervised by Hugh, I could've laid there forever.
Also loved being able to sit down and relax while eating. Except for the occasional weekend brekky, eating is normally frenetic. Bowl of cereal while driving to work, walking and eating during my 10min lunch break, writing programs and responding to clients/squadlets during dinner.
I've returned home completely refreshed which is surprising given the amount of massaging and running I did while away, starting to get fit.
24km-1:49.36 (4:34kms) Centennial Park
+ 4x100m Hills
97km, lazy boy.
Monday
AM
6km-28:40 (4:47kms) The Bay
+ Strength
PM
16km-79:00 (4:56kms) Foreshore
Tuesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Wednesday
9km-46:30 (5:10kms) Hen and Chicken Bay
Thursday
10x400m (2min cycle), 3x200m (3) Wingello Bill O'Reilly Oval
Didn't time the 400s, died badly. 200s solid, 30, 31, 26.9
Friday
AM
21km-94:15 (4:30kms) Wingello
+ Strength
PM
6km-27:58 (4:40kms) Tallong
Saturday
AM
4x620m/ish hills, 4x100m hills (walk back) Wingello
PM
8km-35:52 (4:29kms) Tallong
Sunday
AM
23.8km-1:59.00 (5:00kms) Wingello
PM
6.7km-31:20 (4:40kms) Wingello
129km week
Monday
16km-69.12 (4:19kms) Wingello
Enjoyed the camp, great crew in my room. The highlight of the trip was the 5 person massage I received from 2x Olympians Vic Mitch and Benny, Hamish, World's fittest man, Greta all ably supervised by Hugh, I could've laid there forever.
Also loved being able to sit down and relax while eating. Except for the occasional weekend brekky, eating is normally frenetic. Bowl of cereal while driving to work, walking and eating during my 10min lunch break, writing programs and responding to clients/squadlets during dinner.
I've returned home completely refreshed which is surprising given the amount of massaging and running I did while away, starting to get fit.
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