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
Is that for real?
ReplyDelete30 x 400 Zatopek would be proud of you and so am I.
Yeah, was going to do 20 but the hammy felt better every step so carried on. Zatopek would've done them in 64s.
ReplyDeleteAnd he'd have done his standard 40 !!!
ReplyDelete