Monday
AM
7km-32:05 (4:35kms) Timbrell Park
PM
16km-70:56 (4:26kms) Centennial Park
+ 4x100m Hills
Tuesday
AM
7km-34:51 (4:59kms) Timbrell Park
PM
2km effort, 10min rest, 8x200m (3) ES Marks
2km-6:17
8x200m (3) 31.4, 29.7, 29.6, 29.7, 29.5, 29.7, 29.6, 24.7
Wednesday
AM
7km-34:04 (4:52kms) Timbrell Park
+ Strength
PM
9km-41:15 (4:35kms) Centennial Park
DNF after my 3rd trip to the dunny. Stomach a mess from all the vomiting during last night's session and definitely shouldn't have backed up with a heavy strength sesh this morning. Lesson learnt.
Thursday
AM
7km-34:00 (4:51kms) The Bay
+ Strength
PM
12x400m (1) Goodard Park
avg 67.8
Friday
Rest - Strained abdominals from Tuesday, in a world of pain. Who would've thought that running fast has consequences, exactly why I started the speed work this early.
Saturday
Aborted attempt at 500m, agony!
Sunday
24km-1:51.36 (4:39kms) Centennial Park
What a bonus, thought 5km would be the limit.
102km with a very pleasing 200m in there.
Tuesday, 27 August 2013
Wednesday, 21 August 2013
8x500m + 2x150m / 7km Tempo / 3x2km / Hard 500m
Monday
AM
9km-44:22 (4:56kms) Timbrell Park
+ Strength
PM
16km-74:08 (4:38kms) Centennial Park
Tuesday
AM
9km-45:36 (5:04kms) Hen and Chicken Bay
+ Strength
PM
8x500m (3min cycle) + 2x150m ES Marks
92avg, 19.13, 18.31
Wednesday
AM
7km-33:00 (4:43kms) The Bay
PM
16km-73:20 (4:35kms) Centennial Park
+ 4x100m Hills
Thursday
AM
7km-32:19 (4:37kms) The Bay
PM
7km-26:01 (3:43kms) The Bay
Friday
Rest
Saturday
AM
3x2km (9min cycle) The Bay
7:30, 7:23, 7:16
PM
500m-73.9 The Bay
Pleasantly surprised.
Sunday
AM
24km-1:47.31 (4:29kms) Centennial Park
PM
Strength
Foot swollen, don't think fast 150s and 24km long runs are compatible.
135km week
AM
9km-44:22 (4:56kms) Timbrell Park
+ Strength
PM
16km-74:08 (4:38kms) Centennial Park
Tuesday
AM
9km-45:36 (5:04kms) Hen and Chicken Bay
+ Strength
PM
8x500m (3min cycle) + 2x150m ES Marks
92avg, 19.13, 18.31
Wednesday
AM
7km-33:00 (4:43kms) The Bay
PM
16km-73:20 (4:35kms) Centennial Park
+ 4x100m Hills
Thursday
AM
7km-32:19 (4:37kms) The Bay
PM
7km-26:01 (3:43kms) The Bay
Friday
Rest
Saturday
AM
3x2km (9min cycle) The Bay
7:30, 7:23, 7:16
PM
500m-73.9 The Bay
Pleasantly surprised.
Sunday
AM
24km-1:47.31 (4:29kms) Centennial Park
PM
Strength
Foot swollen, don't think fast 150s and 24km long runs are compatible.
135km week
Tuesday, 13 August 2013
1x200m / 20x300m / 4x300m + 19min Fartlek
Monday
6km-28:30 (4:45kms) Centennial Park
Tuesday
1x200m - 25.46 (standing start) ES Marks
A speed test to take advantage of the fresh legs. Turnover was great, but shuffling like a Japanese woman in a kimono. 76.0kg, big man.
Wednesday
16km-73:00 (4:34kms) Centennial Park
Thursday
AM
7km-33:28 (4:47kms) The Bay
PM
20x300m (1) Tamplin Park
avg 52.5, fat burner.
Friday
AM
Strength
PM
16km-68:01 (4:15kms) The Bay
Saturday
AM
4x300m (3) 19min Fartlek 1, 2, 1, 2, 1, 2, 1, 2min efforts with 1min floats at Centennial
46.0, 45.9, 45.8, 47.0. Fartlek avg 3:53kms.
Runners are cruel, a few recent harsh albeit accurate quotes:-
'You sound like a dying dog' Claire today
'You normally look fitter' Megsy Tuesday
'I don't know why you humiliate yourself doing long races, stick to the short stuff' The Bull after Sydney Harbour 10km
PM
9km-44:15 (4:55kms) Hen and Chicken Bay
Sunday
AM
20km-93:17 (4:40kms) Centennial Park
PM
10km-44:50 (4:29kms) The Bay
121km week
6km-28:30 (4:45kms) Centennial Park
Tuesday
1x200m - 25.46 (standing start) ES Marks
A speed test to take advantage of the fresh legs. Turnover was great, but shuffling like a Japanese woman in a kimono. 76.0kg, big man.
Wednesday
16km-73:00 (4:34kms) Centennial Park
Thursday
AM
7km-33:28 (4:47kms) The Bay
PM
20x300m (1) Tamplin Park
avg 52.5, fat burner.
Friday
AM
Strength
PM
16km-68:01 (4:15kms) The Bay
Saturday
AM
4x300m (3) 19min Fartlek 1, 2, 1, 2, 1, 2, 1, 2min efforts with 1min floats at Centennial
46.0, 45.9, 45.8, 47.0. Fartlek avg 3:53kms.
Runners are cruel, a few recent harsh albeit accurate quotes:-
'You sound like a dying dog' Claire today
'You normally look fitter' Megsy Tuesday
'I don't know why you humiliate yourself doing long races, stick to the short stuff' The Bull after Sydney Harbour 10km
PM
9km-44:15 (4:55kms) Hen and Chicken Bay
Sunday
AM
20km-93:17 (4:40kms) Centennial Park
PM
10km-44:50 (4:29kms) The Bay
121km week
Tuesday, 6 August 2013
Plyos / 300m + 12x200m / 3km + 1.5km Fartlek
Monday
6km Easy Timbrell Park
+ Plyos
+ 4x60m
Tuesday
1x300m, 12x200m (3) ES Marks
300m-41.58 standing start.
200m-34.2, 33.5, 31.6, 30.4, 30.2, 29.3, 28.2, 28.4, 28.8, 28.5, 28.1, 26.2 rolling starts.
I've given myself a pre Xmas goal of sub 52sec 400m. According to the World Rankings, 20 guys over 40 years did it last year, so it seems like a challenging enough mini goal to be satisfying. It'll help my 800s to get some speed back, aerobic fitness seems to have minimal correlation to my 2 lap performance and I'd be bored and fat without anything between now and January. Blah blah blah, ridiculous over sharing.
Plan for today was 42.0 as easy and even as possible and anything else a bonus. The last 6x200m were quite a nice bonus.
Wednesday
6km easy + 6x60m Nield Park
Thursday
3km, 4min rest, 1.5km Fartlek (30 hard/30 float) The Bay
3km-10:28 (3:29kms), 1.5km-5:00 (3:20kms)
64sec slower than last month, sitting on the couch isn't paying dividends.
Friday
Rest
Saturday
6km easy
Sunday
24km including C2S-56:42 (4:03kms) 780th
Dora's gigantic head broke in warm up, had to carry it the whole way without a handle. My hands are more tired than my legs, they've been cramping all day.
66km week
6km Easy Timbrell Park
+ Plyos
+ 4x60m
Tuesday
1x300m, 12x200m (3) ES Marks
300m-41.58 standing start.
200m-34.2, 33.5, 31.6, 30.4, 30.2, 29.3, 28.2, 28.4, 28.8, 28.5, 28.1, 26.2 rolling starts.
I've given myself a pre Xmas goal of sub 52sec 400m. According to the World Rankings, 20 guys over 40 years did it last year, so it seems like a challenging enough mini goal to be satisfying. It'll help my 800s to get some speed back, aerobic fitness seems to have minimal correlation to my 2 lap performance and I'd be bored and fat without anything between now and January. Blah blah blah, ridiculous over sharing.
Plan for today was 42.0 as easy and even as possible and anything else a bonus. The last 6x200m were quite a nice bonus.
Wednesday
6km easy + 6x60m Nield Park
Thursday
3km, 4min rest, 1.5km Fartlek (30 hard/30 float) The Bay
3km-10:28 (3:29kms), 1.5km-5:00 (3:20kms)
64sec slower than last month, sitting on the couch isn't paying dividends.
Friday
Rest
Saturday
6km easy
Sunday
24km including C2S-56:42 (4:03kms) 780th
Dora's gigantic head broke in warm up, had to carry it the whole way without a handle. My hands are more tired than my legs, they've been cramping all day.
66km week
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