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.
Whats the quality of Cowan and Long Trails like? 5:10s - so must be reasonably hard going?
ReplyDeletenah they're great, i was clowning around checking out the views and side paths, just kept forgetting to stop my watch. most of my running was probably 4:40 pace. perimeter trail is better than the 2 off shoots. will check out a bit more sunday week if you want to join us.
ReplyDeleteAbsolutely - let me know what time and I'll be there.
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