Get fit or die trying

Friday

AM
10km-47:50 (4:47kms) The Bay

+ Strength

PM
20km-84:56 (4:15kms) Glebe


Saturday

AM
10km-47:14 (4:44kms) The Bay

PM
10x500 (1) 3x3km (3) Timbrell Park

94 avg, 10:45, 10:44, 10:42


Sunday
28km-2:10.14 (4:39kms) Centennial Park


203km week

7km Tempo + 4x200m

Monday 20th May

AM
9km-42:01 (4:40kms) Timbrell Park

+ Strength

PM
20km-86:37 (4:20kms) The Bay


Tuesday

AM
9km-42:01 (4:40kms) Timbrell Park

PM
44min Fartlek (5x4min, 10x1min/1min jog) Tunks Park


Wednesday

AM
9km-37:01 (4:07kms) The Bay

+ Strength

PM
24km-1:55.50 (4:50kms) Centennial Park


Thursday

AM
11km-50:50 (4:38kms) Opera House

PM
7km Tempo + 4x200m (100m jog) The Bay

24:27 (3:30kms) 37, 34, 34, 30

SMH Half 78th 79:43

Monday 13th

AM
Strength

PM
14km-68:13 (4:52kms) Centennial


Tuesday

PM
10x1min(1min) Nield Park


Wednesday

AM
Strength

PM
28km-2:00.07 (4:17kms) Centennial Park


Thursday

2x1km (7) 4x200m Hills (walk back) Domain

2:57, 2:52, 37, 39, 37, 35


Friday

Rest


Saturday

6km + 2x1500m efforts (3) Centennial Park

5:21, 5:45


Sunday

SMH Half  78th 79:43 67.3kg

10km-86th 37:06 on the positive I gained 8 places, I died less than those around me if that counts for anything. 5sec slower than my best for this race, consistently mediocre.

103km week

Mothers Day Classic 2nd-13:31

Sunday

28km-2:09.42 (4:38kms) Centennial Park

107km week

88km in singles, 52km off road, 42km solo


Monday

Rest - Slightly strained left soleus from Sydney 10.


Tuesday

Rest


Wednesday

PM
23km including 2x3km (3) 10:50, 10:40 after 13km, grass - Centennial Park

Calf good


Thursday

7km Tempo-24:32 (3:30kms) The Bay


Friday

Rest


Saturday

7km + Strides - Centennial Park


Sunday

Mothers Day Classic - Domain

4km-13:31 (3:23kms) 2nd + 7km cool down.

Happy with that, 19sec faster than last year, 1st Male. Vic Mitchell took the outright win.

57km week, fortunate to have got through some quality work whilst the calf settled. 8 weeks to go.

57km singles, 13km solo, 34km off road.

Sydney 10 - 35:32 79th

Thursday

Rest


Friday

PM
6km-21:54 (4:39kms) Timbrell Park

+ 3x100m Strides


Saturday

AM
Sydney 10km-35:32 (3:33kms) 79th 67.7kg

Didn't use my watch so no idea about splits, the first 3km felt great, the remaining 7km not so great. Happy with the effort and enjoyed every painful step, exactly what I needed.

PM
9km-45:00 (5:00kms) Hen and Chicken Bay

3km Effort

Tuesday

AM
Strength

PM
Rest


Wednesday

AM
Rest

PM
3km effort - 9:54 (3:18kms) Wenty Park

About what I expected, doesn't bode well for the 10km this Saturday but looking forward to it nonetheless.