Monday
AM
9km@4:17kms Five Dock Bay
PM
8x100m, 6x60m crouch start, 2x100m crouch start Rothwell Park
Last 2x100m actually resembled running, finally!
Tuesday
AM
9km@5:05kms The Bay
PM
10x600m (2min jog) Nolan Reserve
2:08ish avg
6011km@115km per week for 2014. The least i've run for many years and in accordance no results worth mentioning.
Wednesday
AM
16km@4:42kms The Bay
PM
13km including 9x100m Cutdowns Hen and Chicken Bay/Rothwell Park
Thursday
AM
9km@4:53kms Drummoyne Oval
PM
6x300m Hills Callan Park
3x300m Hills (jog back) 52, 52, 52
3x300m Hills (7) 45, 43, 44
Friday
6km@4:48kms The Bay
Saturday
5km-19ish (3:48ish kms) Curl Curl Parkrun
+ 8x200m (2) fastest 29.9
Sunday
AM
500m (10) 400m (8) 300m (6) 200m (4) 100m Hills Wharf Rd
1:42, 1:17, 54, 35, 16
PM
9km@4:43km The Bay
142km week
Monday, 30 December 2013
Tuesday, 24 December 2013
30x400m / 20x200m / 2x1km, 4x500m
Monday
AM
Strength
PM
Rest. Right Hammy not right, lots of needles and a massage, should be right by Thursday.
Tuesday
AM
9km@4:36kms Five Dock Bay
+ Strength
PM
30x400m (1) Glover St Oval
76.0avg. Active recovery, hammy felt better every effort, almost a gliding effect repairing the tissue.
On holidays for the next 12 days, looking forward to some extra time for training.
Wednesday
AM
16km@4:53kms The Bay
PM
13km@4:56kms Faulconbridge Point
Year 4 of this Xmas Day arvo run with Hamish and Ben, most enjoyable run of the year despite the rain again.
Thursday
AM
10km@4:53kms The Bay
PM
20x200m (1min cycle) Curl Curl
35.0 avg
Just off the back of Jared each rep, the easy few days paid off. I will test the hammy with something fast tomorrow.
Friday
AM
10km@4:52kms Hen and Chicken Bay
+ Strength
PM
2x1km (7) 4x500m (5) The Bay
2x1km comfy 3:00, 3:00
4x500m cut down 87, 84, 81, 76
Hammy ok, couldn't quite stride out, but an effective session nonetheless.
Saturday
16km@4:48kms Hen and Chicken Bay
Sunday
AM
21km including 14km@4:10kms The Bay
Bloody windy
PM
10km@4:44kms Hen and Chicken Bay
+ Strength
152km week
AM
Strength
PM
Rest. Right Hammy not right, lots of needles and a massage, should be right by Thursday.
Tuesday
AM
9km@4:36kms Five Dock Bay
+ Strength
PM
30x400m (1) Glover St Oval
76.0avg. Active recovery, hammy felt better every effort, almost a gliding effect repairing the tissue.
On holidays for the next 12 days, looking forward to some extra time for training.
Wednesday
AM
16km@4:53kms The Bay
PM
13km@4:56kms Faulconbridge Point
Year 4 of this Xmas Day arvo run with Hamish and Ben, most enjoyable run of the year despite the rain again.
Thursday
AM
10km@4:53kms The Bay
PM
20x200m (1min cycle) Curl Curl
35.0 avg
Just off the back of Jared each rep, the easy few days paid off. I will test the hammy with something fast tomorrow.
Friday
AM
10km@4:52kms Hen and Chicken Bay
+ Strength
PM
2x1km (7) 4x500m (5) The Bay
2x1km comfy 3:00, 3:00
4x500m cut down 87, 84, 81, 76
Hammy ok, couldn't quite stride out, but an effective session nonetheless.
Saturday
16km@4:48kms Hen and Chicken Bay
Sunday
AM
21km including 14km@4:10kms The Bay
Bloody windy
PM
10km@4:44kms Hen and Chicken Bay
+ Strength
152km week
Monday, 16 December 2013
10x100m / 20x200m / 6x60m Hills / 10x100m + 1x300m Hill / 400m-54.47
Monday
AM
Strength
PM
10x100m Glover St Oval
Tuesday
6x60m from 400m Starts + 20x200m ES Marks
10x200m (30) 33.9avg
4x200m (1) 30.1avg
2x200m (2) 28.8, 29.0
2x200m (3) 28.0, 28.5
2x200m (4) 27.2, 26.0
31.36avg
Had the lung function test today, the medication appears to make it worse, have a follow up with the Dr on Saturday.
Wednesday
6km@3:56kms Glover St Oval
+
6x60m Hills Glover St Garden (Flying starts) - fastest 9.90
+
10x100m Cooldown Strides
Thursday
6x100m Strides
4x Broken 100m - Crouch start Sprint 40m, float 30m, sprint 30m
300m Wharf Rd Hill - 49.3
Torture.
Friday
6km including 6x100m Observatory Hills
Saturday
AM
5x100m Strides
PM
400m-54.47 1st O/35 SOPAC 68.9kg
+9km easy
Glad to get that out of the way, my slowest since my first ever 54.7 on grass at Glenbrook Oval in 1990. Nursing a right hammy strain so had to granny shuffle, hardly surprising with all the cramming i've attempted this week off the back of a 160km week. Executed well considering it's been at least 7 years since my last time out of blocks. A bit embarrassing, but confident i will run 2sec faster next time.
On a positive, saw Dr Helen for my lung results yesterday, 161% off the charts capacity but drops to 117% after ventolin. Started new medication Intal yesterday with a little help from Dr JH. Hard to tell but felt a bit better than i've been feeling.
Sunday
AM
24km@4:53s Centennial Park
103km week
AM
Strength
PM
10x100m Glover St Oval
Tuesday
6x60m from 400m Starts + 20x200m ES Marks
10x200m (30) 33.9avg
4x200m (1) 30.1avg
2x200m (2) 28.8, 29.0
2x200m (3) 28.0, 28.5
2x200m (4) 27.2, 26.0
31.36avg
Had the lung function test today, the medication appears to make it worse, have a follow up with the Dr on Saturday.
Wednesday
6km@3:56kms Glover St Oval
+
6x60m Hills Glover St Garden (Flying starts) - fastest 9.90
+
10x100m Cooldown Strides
Thursday
6x100m Strides
4x Broken 100m - Crouch start Sprint 40m, float 30m, sprint 30m
300m Wharf Rd Hill - 49.3
Torture.
Friday
6km including 6x100m Observatory Hills
Saturday
AM
5x100m Strides
PM
400m-54.47 1st O/35 SOPAC 68.9kg
+9km easy
Glad to get that out of the way, my slowest since my first ever 54.7 on grass at Glenbrook Oval in 1990. Nursing a right hammy strain so had to granny shuffle, hardly surprising with all the cramming i've attempted this week off the back of a 160km week. Executed well considering it's been at least 7 years since my last time out of blocks. A bit embarrassing, but confident i will run 2sec faster next time.
On a positive, saw Dr Helen for my lung results yesterday, 161% off the charts capacity but drops to 117% after ventolin. Started new medication Intal yesterday with a little help from Dr JH. Hard to tell but felt a bit better than i've been feeling.
Sunday
AM
24km@4:53s Centennial Park
103km week
Tuesday, 10 December 2013
600m, 6x200m / 2x(300m,200m,100m) Hills / 800m-2:14
Monday
AM
9km@4:28kms Five Dock Bay
PM
16km@4:50kms Perimeter Trail
+ 4x100m Strides
Tuesday
AM
9km@4:39kms Glover St Oval
PM
600m (5) 6x200m Strides (1:30) ES Marks
90.01
Wednesday
AM
9km@4:40kms Five Dock Bay
PM
20km@5:10kms Long Trail + Cowan Trail
Thursday
AM
7km@4:45kms Five Dock Bay
PM
2x(300m, 200m, 100m) (jog back/4min) Callan Park Hills
49.00, 32.30, 14.37
45.12, 30.22, 12.95
Friday
AM
9km@4:27kms Five Dock Bay
PM
6km@4:40kms Glover St Oval
Saturday
AM
5km@4:52kms Five Dock Bay
PM
800m-2:14 8th SOPAC
+ 9km easy
Couldn't breathe, had a lung function test booked in the morning with a view to prescribing an alternate option to Ventolin, but the machine failed so it's rescheduled for Tuesday.
Sunday
AM
24km@4:39kms Centennial Park
PM
9km@4:08kms The Bay
163km week, bit frustrating to taper and not get a result, on the positive, i'm bloody fresh. Will try a 400m next Saturday, suffocating for 400m will be much more pleasant than suffocating for 800m.
AM
9km@4:28kms Five Dock Bay
PM
16km@4:50kms Perimeter Trail
+ 4x100m Strides
Tuesday
AM
9km@4:39kms Glover St Oval
PM
600m (5) 6x200m Strides (1:30) ES Marks
90.01
Wednesday
AM
9km@4:40kms Five Dock Bay
PM
20km@5:10kms Long Trail + Cowan Trail
Thursday
AM
7km@4:45kms Five Dock Bay
PM
2x(300m, 200m, 100m) (jog back/4min) Callan Park Hills
49.00, 32.30, 14.37
45.12, 30.22, 12.95
Friday
AM
9km@4:27kms Five Dock Bay
PM
6km@4:40kms Glover St Oval
Saturday
AM
5km@4:52kms Five Dock Bay
PM
800m-2:14 8th SOPAC
+ 9km easy
Couldn't breathe, had a lung function test booked in the morning with a view to prescribing an alternate option to Ventolin, but the machine failed so it's rescheduled for Tuesday.
Sunday
AM
24km@4:39kms Centennial Park
PM
9km@4:08kms The Bay
163km week, bit frustrating to taper and not get a result, on the positive, i'm bloody fresh. Will try a 400m next Saturday, suffocating for 400m will be much more pleasant than suffocating for 800m.
Tuesday, 3 December 2013
4x200m Hills, 10x1min efforts / 300m Hill, 1km hard, 20x200m / Curl Curl Parkrun + 6x200m / 4x500m Hills
Monday
AM
8km-4:58km Five Dock Bay
PM
16km-4:24km Centennial Park
Tuesday
AM
7km-4:53km Timbrell Park
PM
4x200m Progressive Hills Callan Park (2:30 walk back)
33.4, 31.4, 29.9, 28.5
10min rest
10x1min efforts (1) Glover St Oval
Wednesday
AM
7km-5:08km Five Dock Bay
PM
16km-4:07km 36 laps of Glover St Oval
Thursday
AM
9km-4:40km Five Dock Bay
PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval
300m Hill - 41.68
1km - 2:39
20x200m - 31.7 avg
Friday
AM
16km-4:26km The Bay
+ Strength
PM
9km-4:18km Barnwell Park
Saturday
AM
5km-17:23 (3:29kms) Curl Curl Parkrun
+ 6x200m jog back
PM
Strength
Sunday
AM
9km-4:12kms Five Dock Bay
PM
4x500m Wharf Rd Hills (8min walk back)
1:40, 1:40, 1:40, 1:29.45
163km week
AM
8km-4:58km Five Dock Bay
PM
16km-4:24km Centennial Park
Tuesday
AM
7km-4:53km Timbrell Park
PM
4x200m Progressive Hills Callan Park (2:30 walk back)
33.4, 31.4, 29.9, 28.5
10min rest
10x1min efforts (1) Glover St Oval
Wednesday
AM
7km-5:08km Five Dock Bay
PM
16km-4:07km 36 laps of Glover St Oval
Thursday
AM
9km-4:40km Five Dock Bay
PM
300m Hill (10) 1km (10) 20x200m (30) Callan Park/Glover St Oval
300m Hill - 41.68
1km - 2:39
20x200m - 31.7 avg
Friday
AM
16km-4:26km The Bay
+ Strength
PM
9km-4:18km Barnwell Park
Saturday
AM
5km-17:23 (3:29kms) Curl Curl Parkrun
+ 6x200m jog back
PM
Strength
Sunday
AM
9km-4:12kms Five Dock Bay
PM
4x500m Wharf Rd Hills (8min walk back)
1:40, 1:40, 1:40, 1:29.45
163km week
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