10x400m / 7km Tempo / 6km Pace

Monday

AM
Strength

PM
17km-79:20 (4:40kms) Centennial Park


Tuesday

AM
9km-44:51 (4:59kms) The Bay

PM
10x400m (1) Nield Park

avg 69, quagmire (hope that means really muddy)


Wednesday

AM
9km-43:25 (4:50kms) The Bay

PM
17km-78:30 (4:37kms) Centennial Park


Thursday

AM
9km-44:30 (4:57kms) The Bay

PM
7km-24:57 (3:33kms) The Bay

All the work is done, now I rest.


Friday

Rest


Saturday

AM
6km Pace - 22:00 (3:40kms) The Bay


Sunday
18km-83:20 (4:37kms) Centennial Park

117km week

20, 20 / 4x1km, 4x500m / 14km Pace

Monday

AM
Strength

PM
24km-1:53.00 (4:42kms) Centennial Park


Tuesday

AM
9km-44:15 (4:55kms) Timbrell Park

PM
15min easy, 20min fartlek, 5min easy, 20min effort, 15min easy Timbrell Park - all on grass

Fartlek (7x2min efforts/1min floats) avg 3:37kms
Effort avg 3:35kms

Fastest I've ever done this session.


Wednesday

AM
9km-43:34 (4:48kms) The Bay

PM
16km-75:40 (4:44kms) Centennial Park


Thursday

AM
9km-43:30 (4:50kms) Timbrell

PM
4x1km, 4x500m The Bay

avg 3:11, 88


Friday

AM
7km-33:10 (4:45kms) The Bay

+ strength


Saturday

AM
14km Pace-51:20 (3:40kms) The Bay

first 10km@3:42 then 4km@3:33


Sunday

AM
24km-1:52.45 (4:42kms) Centennial Park

149km week

3km Hard + 19min Fartlek / 8x200m

Monday

AM
17km-79:41 (4:41kms) The Bay

PM
9km-36:59 (4:07kms) Nield Park


Tuesday

AM
9km-44:41 (4:58kms) Nield Park

PM
3km hard, 5min rest, 19min fartlek (10x1min hard/1min jog) Nield Park

3km-9:46 path
Fartlek-3:44avg grass Efforts 320ish metres, Jogs 240ish metres


Wednesday

AM
9km-38:51 (4:19kms) The Bay

PM
16km-72:12 (4:31kms) Centennial Park


Thursday

AM
9km-43:21 (4:49kms) Timbrell Park

PM
2x4x200m (2min/10min/4min) ES Marks

Active rest, freshening up for the final long tempo. Very comfy but judgement is very rusty, couldn't get anywhere near my targets:-

Target - 34.0, 33.0, 32.0, 31.0 / 30.0, 29.0, 28.0, 27.0
Actual - 33.6, 31.2, 28.6, 28.9 / 29.3, 28.0, 27.8, 26.6


Friday

Rest Day


Saturday

AM
10km including 7km @ 3:54s The Bay

Aborted long tempo, woke up with inflamed lymph nodes in right groin from infected blister on right foot. Frustrating but glad I stopped, ended up with a fever 39.2.


Sunday

AM
Rest

PM
Strength

102km week

7km Tempo / 6km, 4.5km, 3km, 1.5km

Thursday

AM
9km-38:33 (4:17kms) Wenty Park

PM
7km Tempo-24:27 (3:30kms) The Bay

+ 4x180m efforts


Friday

AM
7km-35:28 (5:04kms) Timbrell Park

PM
16km-72:00 (4:30kms) Nield Park

32 laps


Saturday

AM
4 laps (6) 3 laps (5) 2 laps (4) 1 lap x 1500m grass loop Centennial Park

4 laps - 3:44kms
3 laps - 3:39kms
2 laps - 3:37kms
1 lap - 3:29kms

PM
10km-43:18 (4:20kms) Nieldx6 + The Bay


Sunday

AM
28km-2:09.40 (4:37kms) Centennial Park

PM
7km-32:40 (4:40kms) Timbrell Park

169km week

Mackay 1/2 Marathon 4th 83:04

Monday

PM
20km-84:51 (4:15kms) Shore


Tuesday

PM
12x300m (1) Hallstrom

avg 49.0

Should sprinters do long runs? I hope there are lots of 400m rounds if I ever race World Masters.


Wednesday

PM
16.5km-74:15 (4:30km) Centennial


Thursday

PM
6x1km (5min cycle) The Bay

3:14, 3:10, 3:13, 3:06, 3:10, 3:00 - 3:09 avg


Friday

PM
9km + drills/strides Mackay


Saturday

AM
6km easy Mackay


Sunday

Mackay Half Marathon 4th-83:04

Through 16km-60:00, 25 degrees and 90% humidity, they breed 'em tough in North QLD.

106km week


Monday

AM
7km-34:58 (5:00kms) Timbrell Park

PM
13km-64:20 (4:57kms) Centennial Park


Tuesday

AM
9km-43:45 (4:52kms) Timbrell Park


Wednesday

AM
10km-48:40 (4:52kms) Wenty Park

PM
17km-76:43 (4:31kms) Centennial Park