12x300m, 5x150m / 6x1km / 2x500m, 2x200m Hills / Bay Run

Monday

AM
9km-41:24 (4:36km) Timbrell Park

PM
16km-73:20 (4:35km) Centennial Park

+ 4x100m Hills


Tuesday

AM
7km-33:50 (4:50kms) Timbrell Park

+ Strength

PM
12x300m (2min cycle), 10min rest, 5x150m (250m walk) ES Marks

avg 50.1

Rolling starts 20.4, 19.4, 19.8, 18.8, 18.6


Wednesday

AM
7km-33:49 (4:50kms) Timbrell Park

PM
16km-71:12 (4:27kms) Centennial Park


Thursday

AM
8km-36:40 (4:35kms) Wenty Park

+ Strength

PM
6x1km (5min cycle) The Bay

3:19avg


Friday

Rest


Saturday

2x500m Hills, 2x200m Hills (walk back) Paddo Hill

96, 96, 28.4, 28.0

Cruised the 500s and blasted the 200s, vomit vomit.


Sunday

21km including the 7ish km Bay Run - 20th ish 24:24 (3:29ish)

+ Strength

Could barely move after yesterday's session. My final 7 day working week, gave it a shot but just too bloody hard.

127km week

20x200m / M7 Half Marathon

Monday

AM
9km-48:23 (5:23kms) Hen and Chicken Bay

+ Strength

PM
8km-34:40 (4:20kms) Centennial Park

Never been so sore in my life.


Tuesday

AM
9km-43:28 (4:40km) Timbrell Park


Wednesday

AM
10km-44:40 (4:28km) The Bay

PM
16km-73:20 (4:35km) Centennial Park


Thursday

AM
9km-43:29 (4:40km) Timbrell Park

+ Strength including 4x10 cable split squats +10kg (2sets each incline/decline)

PM
20x200m (200m jog) ES Marks 32.75avg

Big day. I can finally feel my legs again post Sutho 2 Surf, wish I couldn't. Ouch, ouch, ouch!


Friday

9km-45:08 (5:01km) Timbrell Park


Saturday

17km-77:54 (4:35km) Centennial Park


Sunday

M7 Marathon Relay, 1/2 - 83:59 (3:59km)

Garth ran 89ish for a 5ish minute pb on the first leg, I think we might've been 4th.

127km week

9x300m / Sutho to Surf

Monday

20km-97:20 (4:52kms) Centennial Park


Tuesday

Rest


Wednesday

17km-78:45 (4:38kms) Centennial Park


Thursday

9x300m

3x300m (1) Target 54.0, actual 53.1, 50.6, 47.9
3x300m (2) Target 51.0, actual 50.3, 47.1, 46.0
3x300m (3) Target 48.0, actual 46.4, 44.6, 43.6

Useless judgement but felt easy, I will keep resting until I feel 100%.


Friday

AM
Strength


Saturday

AM
Strength

PM
4km easy


Sunday

Sutho to Surf 34th 11km-38:56 (3:32kms) 73.5kg

14 places and 63sec slower than last year but better than I expected. Could be flattering as we had a nice tailwind pushing us. Back into training tomorrow, looking forward to some hard work.

68km week

10x200m / Sydney Harbour 10km

Monday

AM
Rest

PM
Strength


Tuesday

Rest


Wednesday

Rest


Thursday

PM
10x200m (200m jog) Timbrell Park

32, 33, 32, 32, 32, 31, 30, 30, 30, 28


Friday

Rest


Saturday

Rest


Sunday

Sydney Harbour 10km - 47th 35:37 72.0kg

24km week, enjoyed the rest.

Gold Coast Half - 78:33

Friday

Rest


Saturday

4km + drills/strides


Sunday

Gold Coast Half 93rd-78:33 (3:43kms)

Disappointing result, satisfying race.

123km avg for the final 12 weeks, too many interruptions, need a consistent block before I think about racing again.

64km week

3km TT

Wednesday

PM

7km-34:32 (4:56kms) Centennial Park

+ 4x100m Paddo Hills

Fastest - 17.1


Thursday

AM
3km-9:24 (3:08kms) Centennial Park

Road

2km, 10x30sec

Monday

PM
7km-33:50 (4:50kms) Centennial Park

+ 4x100m Paddo Hills

Fastest 17.6


Tuesday

PM
2km effort - 6:32 (3) 10x30sec hard/30sec jog - 3:30avg The Bay

Enjoying the taper.