Monday
AM
7km-33:05 (4:44kms) The Bay
PM
16km-68:30 (4:17kms) The Bay
Tuesday
AM
7km-33:05 (4:44kms) The Bay
Déjà vu
PM
4x150m (walk back), 300m (4) 200m (5) 6x1km (6min cycle) ES Marks
4x150m-20.1avg
300m-40.55
200m-27.20
6x1km-3:17 avg, comfy, got quicker each rep as I recovered from the sprints.
Wednesday
AM
8km-39:33 (4:57kms) Five Dock Bay
+ Strength
PM
17km-1:18.45 (4:38kms) Centennial Park
Crazy bike action
Thursday
AM
7km-33:48 (4:50kms) The Bay
PM
3km (5) 2x1500m Fartlek - 30 hard/30 float (2) The Bay
9:56, 5:11, 5:13
Friday
AM
Strength
PM
10km-42:47 (4:17kms) The Bay
Saturday
AM
5km-17:51 (10) 10x1min (1) Curl Curl
PM
16km-85:20 (5:20kms) Woronora Pipeline
Hilly and I loved it, hungry for more hills.
Sunday
AM
24.2km-1:54.54 (4:45kms) Centennial Park
PM
6km-27:57 (4:40kms) Barnwell Park
161km week, 3 solid sessions, 1100m faster than 800m pace.
Had the guys running 100m 110m 120m .... 190m 200m that is 11 reps and the idea was to run as fast as well fast!!!
ReplyDeletehalf of them couldn't walk yesterday, funny what running fast will do to you if you haven't done it for a long time...
I feel their pain, anytime i break out of a jog it takes days to recover.
ReplyDeleteTonka Tiger. Unbreakable X
ReplyDeleteQuiet please, touch wood. I'm teetering on the edge with a big weekend coming, then an easy week.
ReplyDelete