3km effort / 4km effort, 4x400, 6x200 / 4x(500,300,200m) / 6km Tempo / 1600, 1200, 800, 400 / 1200, 2x1km, 400 /

Monday
AM
Rest
PM
9km@4:20s Centennial +
9x200m-36s ES Marks

Tuesday
AM
7km easy Drummoyne
PM
1200, 5x600, 300 (60/90) Taplin
1200-3:59s
600/300-3:39avg/3:20avg
300 Road - 50.9

Wednesday
AM
7km easy Drummoyne
PM
11km including 3km@3:30kms North Sydney

Thursday
AM
9km@4:45kms Hen and Chicken
PM
2km@3:50kms The Bay

Friday
Rest

Saturday
AM
4km@3:45kms, 4x400-74's (1/2 lap jog), 6x200-31s (90sec) North Sydney
PM
9km easy SOPAC

Sunday
AM
19km@4:39kms Centennial
PM
16km@4:25km The Bay

128km week

Monday
AM
9km@4:25km Drummoyne
PM
16km@4:59kms

Tuesday
AM
8km@4:57kms
PM
4x(500,300,200m) (3min cycle/5)
Decent, 96, 91, 92, 91 for the 500s

Wednesday
AM
9km slooooow The Bay
PM
8km easy Penrith

Xmas Day
AM
6km@3:36kms The Bay
Almost resembled running
PM
13km@4:57s Faulco Point

Friday
AM
12km@4:50 Centennial
PM
10km@4:45 The Bay

Saturday
AM
North Sydney
1600@3:19
1200@3:15
800@3:05
400@2:55
PM
7km easy Drummoyne

Sunday
AM
20km@4:38 Centennial
PM
7km@4:45 The Bay

157km week

Monday
Rest

Tuesday
AM
1200, 2x1km, 400 (long breaks) Narrabeen
3:43, 3:28, 3:23, 64
PM
9km easy Drummoyne

Wednesday
AM
15km@4:46 Centennial
PM
6km easy The Bay

6550km for the year at 126 per week

zzz zzz

Monday
AM
12km@4:40km The Bay
PM
16km@4:35km Centennial

Tuesday
AM
12km@4:34kms The Bay
PM
14km including 6x300m ES Marks

Wednesday
AM
20km@4:31kms The Bay
PM
Rest

Thursday
AM
6km effort @3:55kms Drummoyne
PM
9km@4:25kms

Friday
AM
16km easy The Bay
PM
Rest

Saturday
AM
20km including 10@3:57s The Bay
PM
3 easy SOPAC

Sunday
16km@4:44kms Centennial

150km week, went from 10min@3:55s last thursday to 10km@3:57s yesterday, hard to be disappointed with quadrupling my 'speed' work in 9 days. 5 weeks since tearing hammy, i couldn't have hoped for better progress, a bit quicker next week would be nice.

and a lot more nuffink

Monday
AM
7km@4:45kms The Bay
PM
16km@4:40kms The Bay

Tuesday
AM
8km easy The Bay
PM
17km easy Centennial

Wednesday
AM
7km@4:45kms The Bay
PM
16km@4:44kms The Bay

Thursday
AM
12km including 10min@3:55s Glover
PM
8km easy The Bay

Friday
AM
12km@4:40kms The Bay
PM
16km@4:21kms The Bay

Saturday
AM
18km including a few 1500m and 6x400m-80sec efforts North Sydney Oval
PM
6km@4:40kms Drummoyne

Sunday
AM
20km@4:38kms Centennial
PM
7km@4:28kms The Bay

170km week

Monday
AM
7km easy The Bay
+Strength
PM
13km@4:48kms The Bay

Tuesday
AM
11km@4:40kms The Bay
+Strength
PM
14km@4:28kms The Bay

Wednesday
AM
7km@4:56kms The Bay
PM
10km@4:42kms Centennial

Thursday
AM
7km@4:44kms The Bay
PM
16km@4:35kms Glover

Friday
AM
7km@4:38kms The Bay
PM
9km@4:26kms Drummoyne Oval

Saturday
AM
23km@4:54kms The Bay
PM
7km+3km easy Bankstown

Sunday
AM
17km@4:40kms Centennial
PM
Strength +
12km@4:20kms Five Dock

163km week

Nuffink

Monday

Nuffink

Tuesday

PM

2km easy, strength, 2km easy The Bay

probably another 3 or 4km running around clocking a track sesh at es marks in the evening.

Wednesday
PM
7km Easy Centennial Park
great progress, happy

Thursday
PM
10km@4:50km Glover

Friday
PM
Strength

Saturday
AM
10km North Sydney
PM
Strength+
7km@4:52kms Five Dock

Sunday
AM
16km@4:44kms Centennial
PM
Strength+
6km easy Campbell

63km week

Monday
AM
Strength
PM
10km@4:40kms

Tuesday
AM
9km@4:30kms Glover
PM
5km ES Marks

Wednesday
AM
9km@4:44kms
+Strength
PM
9km easy Glover
+30min bike

Thursday
AM
9km easy Glover
PM
9km easy Glover
+35min bike

Friday
AM
12km easy Glover
PM
Strength
+40min bike

Saturday
AM
2km+8km North Sydney/Joeys
PM
9km easy Glover
+Strength
+45min bike

Sunday
AM
15km@4:40km Centennial
+Strength
PM
50min bike
+Strength
+5km easy Wareemba

119km week

3x400, 2x(3x300) / 6x150m / 4x200m, 2x(300,200,100) / 400m-DNF

Monday
AM Rest
PM
3x400, 2x(3x300) (300 jog/7min) ES Marks
65, 66, 65
45, 48, 47
44, 46, 45
My worst pacing performance ever, was meant to be 64s and 46.5s, useless. Felt too fresh from the rest week and butchered the session!

Tuesday
AM
14km including 2x10min@3:45kms at North Sydney Oval
+6x150m-21.4avg
PM
6km@4:38kms Hen and Chicken

Wednesday
AM
6km@4:59kms The Bay
+4x100m
PM
12km including 1600, 1200, 800, 400 efforts North Sydney Oval
Pace 3:49, 3:49, 3:43, 3:19

Thursday
AM
6km@4:33kms The Bay
PM
4x200 (3), 2x(300 (45) 200 (30) 100) (3) Drummoyne Oval
29avg / 51, 34, 17 / 48, 33, 16
Covered in sand

Friday
Rest

Saturday
AM
6km easy The Bay
PM
400m-Twang SOPAC

Sunday
Nuffink

82km week

10x1min / 2km, 300, 4x200, 300 / 10km /

Monday
AM
9km@4:57kms Barnwell
PM
Rest

Tuesday
AM
Rest
PM
10x1min (1) Glover
2:58 pace

Wednesday
PM
13km including 20min fartlek at 3:57kms North Sydney Oval
big session tomorrow, couldn't be any fresher!

Thursday
PM
2km (5) 300m (3) 4x200m (1) (10) 300m ES Marks
6:40, 45.0, 30, 30, 30, 30, 41.11

Friday
AM
6km@4:50kms Glover

Saturday
AM
10km-13th 38:02 Striders Lane Cove
PM
12km+8x100m ES Marks

Sunday
14km@4:45kms Centennial

100km week, ready for the 6 week build up to an 800 13th Dec and 400 20th Dec.

6x200m / 5x2min, 2x5min / 600m + 3x(300m, 200m) / 4.5km, 3km, 1.5km Hilly + 3x150m / 4x400m Hills

Monday
AM
Rest
PM
6x200m ES Marks
4x200m (3) 32, 30, 28.9, 27.8
2x200m (10) 27.6, 25.8

Tuesday
AM
8km easy Domain
PM
11km including 5x2min (1min jog), 2x5min (5) Centennial Park
Struggled.

Wednesday
AM
9km@4:52kms The Bay
PM
12km including 5km@3:59kms North Sydney Oval

Thursday
AM
Rest
PM
600m-90.80 (20) 3x(300 (jog 200) 200) (7) ES Marks

Friday
Rest

Saturday
AM
4.5km, 3km, 1.5km Hilly loops St Leonards Park
3:43, 3:41, 3:35s
+ 3x150m
PM
6km easy Five Dock

Sunday
AM
20km@4:43kms Centennial
+Strength
PM
4x400m Hills (walk back) Callan Park
75, 73, 74, 70

124km, good week

1km, 10x300m, 600m / 10x200m + 2x3min / 6x150m / 7.5km tempo+6x180m Hills

Monday
AM
9km@5:03kms Hen and Chicken
+Strength
PM
16km@4:30kms The Bay

Tuesday
AM
16km@4:40kms The Bay
Mid AM
9km@4:56kms CBD
PM
1km (10) 6x300m, 3x300m, 1x300m (2min cycle/3min), 600m ES Marks
1km-3:10
6x300m-avg 50.5
3x300m-avg 48.0
1x300m-43.0
3km jogging and a few strides
600m-97.0
43km for the day.

Wednesday
Early PM
7km@4:36kms The Domain
+Strength
Late PM
7km including 2x1500m Hills St Leonards Park
+4x150m Hills - fastest 24.0

Thursday
AM
Strength
PM
10x200m (150m jog) 2x3min Glover St
35avg, 3:10, 3:08 pace, cruisy

Friday
AM
9km@4:27kms The Bay
+Strength
Mid AM
7km@4:57kms Pyrmont
PM
6x150m (3) North Sydney Oval
28, 26, 24, 23, 22, 21, 20.06

Saturday
AM
7.5km hilly tempo (5) 6x180m (jog back) St Leonards Park
3:50kms, 36, 36, 36, 34, 33, 31
+Strength
PM
10km ezy SOPAC

Sunday
AM
18km@4:37kms Centennial Park
PM
Strength+
9km@5:05kms Drummoyne

170km week, some good quality and 6 strength sessions, 3x heavy and 3x mechanical.

6km effort / 2km Tempo+600,500,400,300,4x200m / 8x800m Hills / Curl Curl Parkrun

Monday
AM
12km@4:50s The Bay
PM
12km including 6km@3:50s The Bay

Tuesday
AM
9km@5:04s Barnwell Park
+ Strength
PM
2km (10) 600 (6) 500 (5) 400 (4) 300 (3) 4x200 (2) ES Marks
6:30, 1:42, 83, 63, 45, 29, 29, 29, 29

Wednesday
AM
Strength
PM
12km including 20min@4:02s North Sydney

Thursday
AM
Rest
PM
8x800m Hills North Sydney Oval
3:00, 3:00, 3:00, 2:59, 2:59, 2:58, 2:58, 2:54

Friday
AM
Strength
PM
7km@5:10kms St Leonards Park
+3x100m

Saturday
AM
5km-18:05 (5) 10x1min (1) Curl Curl
avg 321m
PM
Rest

Sunday
AM
16km@3:40kms Centennial Park
+Strength
PM
8x100m Hills King George

125km week, back on track

600m+10x300m / Hills 4x500,300,200,100m / 10km-2nd 36:10 / 4x400, 3x300, 2x200

Monday

AM

8km@4:42s The Bay

+Strength

PM

Rest

Tuesday

600m (10) 10x300m (2min cycle) ES Marks

98, 50.5avg

Hammy ok, fitness not

Wednesday
AM
12km@4:35s The Bay

PM
Strength+
14km including 2x10min@3:59kms North Sydney Oval

Thursday
AM
Rest
PM
Hills 4x(500m (500 jog back) 300m, 200m, 100m (100m jog back)/400m walk back) Robinson Dr
1:52, 63, 44, 19
1:47, 58, 41, 18
1:40, 55, 40, 18
1:35, 52, 38, 17

Friday
AM
16km@4:32s The Bay
+Strength
PM
Strength +
10km@4:12s Centennial

Saturday
AM
10km-2nd 36:10 Penrith Regatta Centre
Bloody Hot!
PM
8km@4:30s The Bay
Squadlets racing all over the place, logistical nightmare. 36km running all up, 3 hours massage, 250km driving, fairly big day.

Sunday
AM
18km@4:39s Centennial
+4x100m
PM
4x400m (1/3) 3x300m (2/3) 2x200m (3) North Sydney Oval
Easy recovery session
82, 76, 73, 72 / 52, 51, 49 / 31, 29

155km week, hammy 90%, feeling much better

Still nuffink / 6km Tempo / Big Balls

Monday
AM
9km@4:54kms Five Dock Bay
+ Strength
PM
16km@4:39kms Parra Park

Tuesday
AM
6km@4:56kms Campbell
+Strength
PM
6km@4:52kms Glover

Wednesday
AM
10km@5:00kms North Sydney
+Strength
PM
12km@4:30kms North Sydney

Thursday
AM
Rest
PM
13km of nothing really, a few 64sec 400s and alot of 29-31sec 200s pacing a squadlet doing a big session. Hammy improving, will keep it cruisy til next Tuesday.

Friday
AM
8km@4:59kms The Bay
+Strength
PM
6km@4:56kms The Bay

Saturday
AM
17km including 6km@3:34kms The Bay
PM
9km@4:38kms Five Dock Bay

Sunday
AM
18km@4:39kms Centennial
+Strength
PM
9km@4:59kms Campbell

Not my balls, calm down everyone. Steve went to Berlin to lay his balls on the line and as usual he succeeded. Off his 88:21 3 weeks ago in Perth he's run 3:01.40, no big deal right!? +2:30 conversion per half is pretty standard for our squad since 2011, except this guy is training solo in Singapore - i won't mention his age in case he reads this piece of crap blog. Love this guy, what a bloody legend.

139km of plodding this week and 5 big strength sessions, hopefully the hammy is ready to run from Tuesday.

Nuffink

Monday
5km@5:16kms The Bay
+ Strength

Tuesday
6km+
Strength

Wednesday
Strength

Thursday
7km@5:16kms The Bay

Friday
7km@4:44kms The Bay
+Strength

Saturday
AM
13km including 7min and 3min @ 3:40kms Coogee Oval
PM
6km@4:42kms Campbell Park
+Strength

Sunday
AM
13km@4:47kms Narrabeen
PM
9km@5:02kms Hen and Chicken

66km week, strained hammy last Thursday, active recovery seems to be working.

6km Tempo / 4x200m

Monday
AM
8km@4:42kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
1km, 4x200s Glover St
Was too slow to bother

Wednesday
AM
8km@4:43kms The Bay
+Strength
PM
6km@3:29kms Glover
first remotely decent run for 3 weeks

Thursday
AM
7km@4:41kms Campbell Park
+ Strength
PM
4x200m (4) Glover
29.88, 27.14, 27.10, 27.06
there's a runner in there somewhere, getting closer

Friday
Rest

Saturday
Curl Curl Parkrun 17:55

Sunday
AM
23km@4:42kms Centennial Pk
PM
10km@4:48kms Centennial Pk

100km, rubbish week. Good 800m Thursday, just the small matter of doing it without 12min rest.

4x200m, 2x1km, 4x200m / 3km Shakeout+4x200m / Striders 10km

Monday
AM
Rest
PM
16km@4:55kms The Bay

Tuesday
AM
Rest
PM
4x200m (3) 2x1km (3) 4x200m (1) ES Marks
31, 30, 30, 29, 3:01, 3:04, 33, 32, 31, 30

Wednesday
AM
Strength
PM
16km@4:44kms The Bay
Slow, unfit

Thursday
AM
Strength
PM
3km+drills/strides Campbell

Friday
AM
8km@4:44s The Bay
PM
3km@3:54kms + 4x200m strides 36, 33, 33, 30 Glover

Saturday
AM
10km-36:28 Striders North Head
+ Strength
PM
7km@4:47kms The Bay

Sunday
AM
22km@4:34kms Centennial Park
PM
Rest

114km week

2km+4x300m / 6km tempo /

Monday
AM
Strength
PM
Strength

Tuesday
AM
Rest
PM
2km Effort (10) 4x300m (4) ES Marks
6:28, 45.5, 44.8, 44.1, 44.5

Wednesday
AM
16km@5:00kms Hen and Chicken
PM
Rest

Thursday
AM
6km+Strength
PM
Rest

Friday
Rest

Saturday
AM
6km@3:36kms The Bay
+4x200m (1) King George
PM
Rest

Sunday
AM
23km@4:37kms Centennial
PM
11km including 19min fartlek (10x1min/1min) Centennial
+ Strength

Check out Anna's Blog, I have a bad day i run slow, she has seizures. She keeps aiming up and having a crack, proper tough!

82km week, squad growing, time for running shrinking

8x200m / Curl Curl Parkrun+10x1min / 10x300m / 6x300m Hills / 6km Tempo +4x200m / 9km Tempo

Monday
AM
10km@4:40kms Glover
PM
Rest

Tuesday
Rest

Wednesday
AM
9km@5:01kms Abbotsford
PM
16km@4:34kms Centennial

Thursday
AM
8km@5:03kms Glover
PM
Strength +
8x200m (2) Campbell
37, 34, 33, 32, 31, 30, 29, 27.24

Friday
Rest

Saturday
AM
Curl Curl Parkrun + 10x1min (1)
5km-17:28
10x1min-323m avg (3:04kms)
PM
12km@4:47kms Campbell

Sunday
AM
14km@5:03kms Centennial
dnf, glutes locked up, couldn't move….needles here i come. City to Surf is a stupid race!

98km week

Monday
AM
8km@5:03kms Glover
A little better after 4 hrs of self treatment, needling, rolling, trigger, self massage

Tuesday
AM
8km@5:00kms Glover
PM
10x300m (1:30 jog) Campbell
50.0avg, first 5 in 53s, last 5 in 47s
Sore but improved enough to resume normal training tomorrow.

Wednesday
AM
8km@5:25kms Hen and Chicken
PM
Rest

Thursday
AM
Rest
PM
6x300m Hills (3) Wharf Rd
49.0avg, fastest 47.2

Friday
AM
10km@4:57kms Glover
PM
Rest

Saturday
AM
6km Tempo + 4x200m (1) King George
22:00 (3:40kms) 34, 34, 32, 31
PM
12km@4:50kms Queen Elizabeth

Sunday
AM
25km including 9km tempo @3:37kms Moore Park
PM
16km@4:43kms Centennial Park

131km week

3x200m / 1890m, 1260m, 630m / City 2 Surf 182nd-51:22

Monday
AM
10km@4:47kms The Bay
PM
8km@4:43kms Centennial Park

Tuesday
AM
10km@3:45kms The Bay
PM
3x200m (walk back) Campbell Park
31, 30, 29

Wednesday
Rest

Thursday
AM
Rest
PM
1890m (5) 1260m (3) 630m Campbell Park
3 laps @ 3:07kms
2 laps @ 2:59kms
1 lap @ 2:48kms

Friday
Rest

Saturday
3km+drills/strides Campbell Park

Sunday
AM
City to Surf 182nd 51:22@3:40kms
Slow start, finished well. My first time racing in 6 years, discounting the Dora the Explorer aberration last year. Big negative split 26.45/24.45, gained 14 places. Another very successful race day for our little squad. 54 goal races so far this winter for 53 pbs, only my race at Gold Coast 1/2 letting the team down. Planned modulation leads to better peaking. Incremental extension of training stimulus lead to sustainable and continual improvement.

PM
9km@4:25kms Campbell Park
Loved this run.

85km week

3x2mile / 10x630m / Bay Run 10th 23:30pb

Monday
AM
10km@4:37kms The Bay
PM
16km@4:16kms The Bay
+4x100m

Tuesday
AM
Strength
PM
3x5 laps (3/4 lap)Campbell Park
3:30km avg Windy

Wednesday
AM
9km@5:13kms Barnwell Golf Course
PM
16@4:43kms The Bay
+4x100m

Thursday
AM
9km@4:45kms The Bay
PM
10x630m (3:30 cycle) Campbell Park
2:00avg (3:10kms) Windy

Friday
AM
7km@5:11kms Five Dock Bay
PM
Rest

Saturday
AM
9km@4:42kms Campbell Park
AM
5km + drills/strides The Bay
Morning run at 4:00am and arvo finished at 10:40am, that might be a record.

Sunday
AM
Bay Run 10th 23:30 (6.90km-3:24kms)
PB and 55sec faster than last year, getting fit.
PM
Strength +
9km@4:23kms Glover St

143km week

6x1km / 30min tempo / 3x1600m Hills + 6x400m

Monday
AM
8km@5:03kms The Bay
PM
16km@4:48kms The Bay
+4x100m

Tuesday
AM
9km@5:45kms The Bay
+ Strength
PM
6x1km (5min cycle) SOPAC
avg 3:24kms. track in shithouse condition so had to wear my joggers Adidas 'Feathers', should be called 'Bricks', at 190g they're almost as heavy as their other 'racing flats' the 220g Adios Boost. I'll stick to the 110g Asics Piranha. Rant over, don't get me started on men pacing women in RACES!

Wednesday
AM
9km@5:30kms The Bay
+ Strength
PM
16km@4:42kms The Bay
+ 4x100m

Thursday
AM
9km@4:53kms The Bay
PM
30min@3:31kms Campbell Park
1st 15min@3:35s, 2nd 15min@3:27s

Friday
AM
12km@4:57kms The Bay
PM
Rest

Saturday
AM
3x1600m Hills (800m jog), 6x400m (2:15 cycle) King George
3:53, 3:51, 3:50 pace, 73, 72, 70, 70, 70, 70.
PM
9km@4:36kms Drummoyne

Sunday
AM
31km@4:43kms Centennial Park
PM
Strength +
9km@4:24kms The Bay

178km week (9km concrete)

6km Fartlek + 6km Effort / 6x1260m / 2km Hill, 10x400m, 2km Hill, 6x200m /

Monday
AM
10km@4:52kms The Bay
PM
16km@4:40kms The Bay
+4x100m

Tuesday
AM
9km@5:30kms Five Dock Bay
+ Strength
PM
6km Fartlek 2x700, 500, 400, 300, 200m efforts/200m floats 1km easy, 6km effort The Bay
Hilly, grass loop
6km fartlek-3:53kms
6km effort-3:51kms

Wednesday
AM
10km@5:00kms The Bay
PM
16km@4:36kms The Bay
+ 4x100m
+ Strength

Thursday
AM
9km@4:55kms The Bay
PM
6x1260m (6min cycle) Campbell Park
3:18km avg, windy

Friday
AM
21km@4:47kms The Bay
PM
9km@4:27kms Campbell Park
+4x100m

Saturday
AM
2km Hill (5) 10x400m (2:15 cycle) (5) 2km Hill (2) 6x200m (walk across) King George
7.37, 74.3avg, 7:23, 33.1avg.
PM
Strength +
9km@4:27kms Campbell Park

Sunday
AM
29km@4:35kms Centennial Park
+ Strength
PM
9km@4:45kms The Bay

201km week

20x400m / 8x630m / Road Relays /

Monday
AM
9km@4:59kms The Bay
+ Strength
PM
16km@4:41kms The Bay

Tuesday
AM
20x400m (1) Glover
76avg
PM
Strength

Wednesday
Rest

Thursday
AM
Rest
PM
8x630m (3min cycle) Campbell Park
2:00, 2:00. 2:00, 2:00, 2:00, 2:00, 2:00, 2:01

Friday
AM
19km@4:49kms The Bay
PM
Rest

Saturday
AM
15km including 5km@3:58kms Curl Curl
PM
NSW Road Relays RBH 1st O/35s 4km-13:32@Ourimbah

Sunday
AM
27km@4:40kms Centennial Park
PM
9km@4:50kms The Bay

134km week

3km Tempo + 4x200m / 5x600m / Gold Coast 1/2 84th-77:49

Monday
AM
9km@4:50kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
3km (6) 4x200m (2) ES Marks
9:57, 34, 32, 30, 28

Wednesday
AM
14km Glover St
including 4x1km (200m) 3:43km avg, 2.4km@3:51kms
PM
6km Easy
+4x100m

Thursday
AM
Rest
PM
5x600m (2) Campbell Park
1:46avg

Friday
AM
7km@4:50kms The Bay
PM
Rest

Saturday
AM
3km+Drills/Strides
PM
Rest

Sunday
AM
GC 1/2 84th-77:49 66.5kg
Splits dead even from 5km-18:02, 10km-36:36 (18:34), 15km-55:09 (18:33), 20km-73:42 (18:33).
14 weeks@140km avg
PM
Rest

93km week.

2km + 3x1km / 5x1250m / Curl Curl Parkrun

Monday
AM
7km@5:02kms The Bay
PM
9km@4:39kms The Bay
+4x100m

Tuesday
AM
6km@4:35kms Darling Harbour
PM
2km (10) 3x1km (5)
6:18, 3:12, 3:10, 3:08
Windy

Wednesday
AM
9km@5:03kms The Bay
PM
9km@5:01kms The Bay
+4x100m

Thursday
AM
Rest
PM
5x2 laps (7min cycle) Campbell Park
3:09kms avg

Friday
AM
9km@4:59kms The Bay
PM
Rest

Saturday
AM
5km-16:47 (5) 6x300m (100m walk) Curl Curl Parkrun
59, 56, 56, 55, 54, 54
PM
Rest

Sunday
AM
15km@4:40kms Centennial Park
+4x100m Strides
PM
Strength

110km week

1600m tempo + 10x500m / 6km Tempo / 2x3km+6km effort

Monday
AM
9km@5:03kms The Bay
+ Strength
PM
16km@4:14kms Centennial Park
+ 4x100m Hills

Tuesday
AM
7km@5:25kms The Bay
PM
1600m (7) 10x500m (3:30 cycle) ES Marks
5:11, 94, 93, 94, 94, 94, 93, 92, 91, 89, 88

Wednesday
AM
Strength
PM
16km@4:45kms +4x100m The Bay
+ 4x100m

Thursday
AM
9km@5:07kms The Bay
PM
6km@3:33kms The Bay
Concrete

Friday
AM
7km@5:00kms The Bay
PM
Rest

Saturday
AM
2x3km (2 lap jog) 6km effort The Bay
Hilly, grass loop
10:22, 10:24, 6km@3:53kms
PM
Rest

Sunday
AM
20km@4:32kms Centennial Park
+ 4x100m Hills
last 5km@3:50s
PM
Rest

148km week (11km concrete)

1km effort + 5x1km / 5x(3min, 1min) / 18km Tempo

Monday
AM
8km@4:58kms The Bay
PM
Strength

Tuesday
AM
Rest
PM
1km effort (10) 5x1km (6min cycle) ES Marks
2:52, 3:10, 3:10, 3:09, 3:09, 3:06

Wednesday
AM
Rest
PM
16km@4:42kms The Bay
+4x100m

Thursday
AM
8km@4:40kms Darling Harbour
+ Strength
PM
5x(3min (2) 1min) 1min between sets Campbell Park
3min as a recovery@tempo effort, 1min hard
Every 3min effort was 3:15km pace, the 1min were 2:53-2:55km pace.
Friday
Rest Day

Saturday
AM
18km@3:55kms The Bay
6x Hilly, grass loop, wet.
PM
9km@4:49kms Campbell Park

Sunday
AM
22km@4:52kms Centennial Park
PM
8km@4:56kms The Bay

127km week

6km Fartlek + 6km Effort / 6x620m / 10km-8th 36:08

Monday
AM
10km@4:17kms The Bay
PM
Strength
Taking an easy week

Tuesday
AM
Rest
PM
6km Fartlek (2x700m, 2x500m, 2x400m, 2x300m, 2x200m/200m floats), 5min jog, 6km effort
Leichhardt Pool Loop - hilly, grass
6km Fartlek-3:40kms
6km Effort-3:44kms
We had 17 of our squad doing a version of this session today, only one idiot failed to run the effort faster than the fartlek, me!

Wednesday
AM
10km@5:03kms The Bay
PM
6km@4:59kms The Bay
+4x100m Strides

Thursday
AM
Strength
PM
6x1 lap Campbell Park
620m ish 2:00, 2:00, 1:59, 2:00, 1:59, 2:00
Less than 0.5 between fastest and slowest

Friday
AM
6km@4:40kms Darling Harbour
PM
Rest

Saturday
AM
Striders 10km-8th 36:08 North Head
PM
Strength

Sunday
AM
27km@4:38kms Centennial Park
PM
Rest

109km week (26km concrete)

Planning an early start to the track season before i fall any further down this list, the Europeans have only just started their season.

M40      800 Meter Run      Click Here to View Complete M40 800 Meter Run List
1	1:57.97	Mark Williams	USA	Swarthmore, PA, USA on 05/12/2014
2	1:58.56	Rafer Weaver	USA	Los Angeles, CA, USA on 03/08/2014
3	2:00.34	Art Siemers	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
4	2:00.44	Peter Brady	USA	New York, NY, USA on 06/05/2014
5	2:00.56	Michael Smith	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
6	2:00.81	Gary Howard	AUS	Sydney, AU-NS, AUS on 03/29/2014
7	2:01.3h	Joe Viljoen	RSA	Rustenburg, NWP, RSA on 03/22/2014
8	2:01.71	Timothy Gore	USA	San Diego, CA, USA on 04/26/2014
9	2:01.86	Brian Sax	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
10	2:03.50	Lance Elliott	USA	Des Moines, IA, USA on 04/23/2014 - 04/27/2014

2km effort + 10x300m / 6km + 3km / NSW XC Relays / Balmoral Burn

Monday
AM
10km@4:53kms Five Dock Bay
PM
16km@4:46kms The Bay
+ 4x100m

Tuesday
AM
13km including 2x3km@3:59kms The Bay
PM
2km effort (10) 10x300m (2min cycle) ES Marks
6:19, 51avg

Wednesday
AM
10km@5:16kms The Bay
+ Strength
PM
16km@4:48kms The Bay
+ 4x100m

Thursday
AM
9km@5:12kms Campbell Park
PM
6km (1500m jog) 3km Campbell Park
6km@3:27kms, 3km@3:25kms, grass

Friday
AM
7km@4:58kms Campbell Park
PM
7km@4:45kms The Bay

Saturday
AM
9km easy Curl Curl
PM
4km XC - 13:29 Miranda
RBH O/35 2nd team behind Striders, 12th fastest split over 35.

Sunday
AM
27km@4:45kms Narrabeen
+ Balmoral Burn 2nd-1:41 40+, led until 10m to go, hardly surprising that both quads exploded.
PM
Strength +
9km@5:03kms The Bay

178km week (15km concrete)

6km Fartlek + 6km Effort / 10x430m / 15km Tempo

Monday
AM
10km@4:56kms The Bay
+ Strength Balmoral Burn training
PM
12km@4:47kms The Bay
+4x100m Strides

Tuesday
AM
16km@4:24kms The Bay
PM
6km Fartlek (2x700m, 2x500m, 2x400m, 2x300m, 2x200m efforts/200m floats), 5min jog, 6km effort.

Leichhardt Pool Loop - hilly, grass
6km Fartlek-3:45kms
6km effort-3:51kms

Wednesday
AM
10km@4:50kms The Bay
+ Strength Awaba style
PM
16km@4:28kms The Bay
+ 4x100m Strides

Thursday
AM
9km@5:04kms The Bay
PM
10x430m (1/2 lap jog) Glover
80, 80, 80, 80, 81, 80, 79, 78, 77, 76 - avg 79.

Friday
AM
12km@5:04kms The Bay
PM
Rest

Saturday
AM
15km Tempo @3:46kms The Bay
5x3km Grass Loop
PM
9km@4:39kms Hen and Chicken

Sunday
27km@4:47kms Centennial Park

180km week (9km concrete)

6km Tempo / 8x860m / SMH 1/2 81st 80:58

Monday
AM
9km@4:58kms The Bay
PM
Rest

Tuesday
AM
Strength
PM
6km Tempo - 20:22 (3:24kms) The Bay Concrete
Fastest for 5 years.

Wednesday
AM
Rest
PM
16km@4:39kms The Bay

Thursday
AM
10km@4:56kms The Bay
PM
8x860m (5min cycle) Glover
3:19kms

Friday
AM
Rest
PM
6km@4:38kms The Bay

Saturday
AM
11km easy Curl Curl
PM
Rest

Sunday
AM
SMH 1/2 81st 80:58 66.9kg
PM
9km easy The Bay

116km week (35km concrete)

1.5km + 6km fartlek / 6x1300m / 12km tempo / MDC 4km 5th-13:35

Monday
AM
9km@4:54kms The Bay
PM
16km@4:34kms The Bay

Tuesday
AM
9km@4:44kms The Bay
PM
1.5km (12min jog) 6km fartlek (2min hard/1min float) The Bay
1.5km - 4:37 concrete
6km Fartlek - 3:42kms grass
+ Strength

Wednesday
AM
9km@4:41kms The Bay
PM
16km@4:24kms The Bay

Thursday
AM
9km@4:54kms The Bay
PM
6x1300m (6min cycle) Glover St
3:16km avg, 5sec per km faster than 2 weeks ago with 20sec less recovery each rep.

Friday
AM
7km@5:12kms Hen and Chicken
PM
9km@4:58kms The Bay

Saturday
AM
12km@3:48kms The Bay
4x3km grass loops
PM
9km@4:42kms The Bay
+ Strength

Sunday
Mother's Day Classic 4km 5th-13:35

155km week (16km concrete)

2km Hard + 3km Fartlek / 6x430ish / 10km 35:36

Monday
AM
9km@4:42kms The Bay
PM
6km@4:27kms The Bay

Tuesday
2km Hard (2.5km jog) 3km Fartlek (600m efforts/200m floats) The Bay
2km-5:54, 400m splits 70, 72, 72, 74, 66 (road)
3km fartlek-3:41km avg (grass)

Wednesday
6km@4:56kms The Bay
+ 4x100m Strides

Thursday
6x 1 lap (1/2 lap jog) Glover St
fastest 79.90, slowest 80.22, nice.

Friday
AM
9km@4:45kms The Bay
PM
6km@4:42kms The Bay
+ 2x100m Hills

Saturday
AM
Sydney 10 - 35:36 101st 66.7kg
PM
10km@4:38kms Drummoyne Oval

Sunday
AM
24km@4:38kms The Bay
+ strength
PM
Strength +
9km@4:54kms Hen and Chicken

129km week (30km concrete)

12km Tempo / 6x1300m / Curl Curl Parkrun + 3 laps, 2 laps, 1 lap

Monday
AM
16km@4:58kms Seven Mile Beach
PM
Strength +
9km@4:41kms Five Dock Bay

Tuesday
AM
9km@4:54kms The Bay
PM
12km Tempo@3:48kms The Bay
Grass

Wednesday
16km@4:54kms The Bay

Thursday
6x1300m (2) Glover St
Pace 3:15km, 3:22, 3:22, 3:19, 3:24, 3:22
A little erratic but not too bad apart from the first rep.

Stoked that Jared has been selected to represent Oz for the first time, we first came together when he was a 1:53 man, he now eats 1:47s for breakfast and a lot more improvement to come. The best thing about my job is seeing those that are loyal on a massage and/or coaching front improve with me as i improve.

Friday
Rest

Saturday
AM
5km-18:03 (5) 3 laps, 2 laps, 1 lap (1/2 lap jog) Curl Curl
Laps 630ish metres, pace 3:47, 3:42, 3:37
PM
9km@4:43kms Campbell Park
+ Strength

Sunday
AM
24km@4:37kms The Bay
PM
9km@4:07kms The Bay

143km week (12km concrete)

16km Tempo / 3x5min, 1x10min Efforts / 6km Effort

Monday
AM
Strength
PM
16km Tempo @3:52kms The Bay
7km Concrete

Tuesday
AM
9km@5:05kms The Bay
PM
3x5min, 1x10min (2) Glover St

Pace-3:19, 3:20, 3:19/3:25

Wednesday
AM
9km@5:03kms The Bay
PM
16km@4:46kms The Bay

Thursday
3x2km Hills King George
4:10, 4:14, 4:16 - 4:30am pitch black

Friday
AM
22km Easy Minamurra track
PM
9km@4:39kms Seven Mile Beach

Saturday
AM
13km including 6km@3:54kms Seven Mile Beach
PM
9km@4:56kms Seven Mile Beach

Sunday
AM
24km@4:54kms Seven Mile Beach
PM
7km@4:58kms Seven Mile Beach

172km (7km concrete)

5x (860m, 430m) / 2x2km Hills / 2km, 1km efforts / 9km Tempo

Monday
AM
9km@4:55kms The Bay
PM
Strength +
14km@4:55kms The Bay

Tuesday
AM
7km@4:59kms The Bay
PM
5x 2 laps, 1 lap (1/2 lap jog) Glover St

Lap 430m ish, like a metronome, all 2 laps were 2:52 (3:21km pace), all 1 laps were 82 sec (3:17km pace), almost 18km of running in total.

Wednesday
AM
9km@5:10kms The Bay
PM
16km@4:35kms The Bay

Thursday
AM
Strength
PM
2x2km Hills King George
7:51, 7:51

Friday
AM
9km@5:14kms The Bay
PM
2km (5) 1km Glover St
6:39, 2:57

Saturday
AM
9km@3:48kms King George 3km grass loop
PM
10km@4:38kms The Bay

Sunday
AM
21km@4:53kms The Bay
PM
9km@4:36kms Drummoyne Oval

162km week

3x5min, 1x10min / 10x600m / Curl Curl Parkrun /

Monday
AM
9km@5:10kms The Bay
PM
16km@4:34kms The Bay
Snuck in 6km on the concrete, lazy bastard.

Tuesday
PM
3x5min, 1x10min efforts (2) Glover
Pace 3:17, 3:19, 3:19, 3:35kms

Wednesday
AM
16km@4:32kms Drummoyne Oval
PM
22km including 10x250m efforts Drummoyne Oval

Thursday
10x600m (1) avg 1:59s Drummoyne Oval
As fast as the average corpse runs.

Friday
AM
Strength
PM
9km@4:55kms Hunters Hill

Saturday
Curl Curl Parkrun - 17:52
+ 4x400m (1) + 4x30sec (30)

Sunday
AM
20km@4:39kms The Bay
PM
10km@4:21kms The Bay

145km week

600m, 300m, 300m, 600m / 2x5min / 2x400m Hills / 2x2min, 4x150m / 800m-2nd 2:00.81

Monday
600m (200m jog) 300m (200m jog) 300m (6) 600m Glover St

1:47, 53, 50, 1:42, comfy

Tuesday
5min@4:01kms (2) 5min@3:52kms Glover St

Wednesday
2x400m Hills (8) Wharf Rd
68, 64, way quicker than I've ever done, cancelled the 3rd rep, i'm ready.

Thursday
2x2min (2) 4x150m (2) Glover St
647m, 670m, 22, 22, 22, 20

Friday
Rest

Saturday
800m-2:00.81 SOPAC 69.2kg

200-2nd 28 low, 400-1st 57.6, 600-1st 88.0, 700-2nd 1:43.0…then death by lactic acid.

Felt great at 600m, was certain I was headed for a PB, never even occurred to me that I wouldn't break 2min until the last 5m which I virtually crawled. Better to die like a man than live like a pussy.

Season was heading in the right direction, 2:14, 2:04, 2:01, 2:00, statistically an 800m runner doesn't peak until their 6th race of the season but alas I've run out of time. Learnt a lot this season, can't wait for next year, it's gonna be a long winter.

Sunday
AM
20km@4:42kms The Bay
PM
9km@4:40kms Drummoyne Oval

85km week

6x300m / 600m TT / 5x1km / 6x150m

Monday
12km@5:14kms The Bay

Tuesday
6x300m alternating easy/hard, 2/5min rest ES Marks
45.9, 43.0 / 44.5, 42.9 / 45.4, 42.3
Overload block is done, race prep now.

Wednesday
AM
Strength
PM
6km easy Foreshore Trail

Thursday
600m-87.05 ES Marks
Good enough

Friday
5x1km (2) Glover St
3:31, 3:28, 3:18, 3:16, 3:10
Very easy, active recovery.

Saturday
6x150m (alternating 1/2min rest) Rothwell Park

Sunday
Rest

68km week

10x400m, 6x200m / 6km Effort / 2x (90, 75, 60, 45, 30, 15sec efforts) / 2x Broken 1km + 6x300m Hills / 3x (3x400m)

Monday

AM

7km@5:11kms Drummoyne Oval

+ Strength

PM

10x400m, 6x200m (1) Glover St Park

68.9avg, every rep between 68.8-69.2. 30, 30, 30, 30, 30, 30

Tuesday
AM
9km@5:08kms Drummoyne Oval
PM
12km including 6km@3:52kms

Wednesday
AM
7km@5:04kms The Bay
+ Strength. Client didn't show, off i go again
+ 7km@5:02kms Harbour Bridge
PM
8km including 6x150m Moore Park/ES Marks

Thursday
PM
2x(90, 75, 60, 45, 30, 15sec efforts) 1:1 recovery/3min between sets Drummoyne Oval
Felt great, finally!

Friday
Strength

Saturday
2xBroken 1km - 500m hard, 200m easy, 300m hard (3), 10min rest, 6x300m Hills (3) Glover St

3:27, 3:17, 55, 52, 52, 50, 49, 46

Sunday
3x(3x400m) 300m jog/8min walk Narrabeen

65, 67, 66
67, 65, 65
64, 64, 62

106km week

2x(400m, 300m, 200m, 100m) / 6km Tempo / 2x400m Hills + 2km / 800m-2:01.35 / 12min, 6min, 3min efforts

Monday
AM
9km@4:32kms Drummoyne Oval
PM
2x 400m, 300m, 200m, 100m (1/3) Glover St Park

Set 1-67, 49, 30, 14
Set 2-62, 44, 28, 13.5

Peak Flow-Pre training 610, post warm up and both sets 550

Tuesday
6km@3:43kms The Bay
3km grass, 3km path

PF-Pre training 570, post warm up 540, post tempo 500

Wednesday
AM
9km@4:17kms The Bay
PM
Strength +
16km@4:07kms The Bay

Thursday
AM
6km@5:07kms Pier One
PM
2x400m Hills (8) + 2km Effort Glover St

69, 66, 7:20

Friday
6km@4:40kms Pier One

Saturday
AM
6km@5:00kms Hen and Chicken
PM
800m-2:01.35 4th SOPAC

Sunday
12min, 6min, 3min efforts + 4x100m Hills Glover St Park

3:38kms, 3:25kms, 3:15kms, 19, 18, 17, 15.8

+ Strength

110km week

4x200, 600, 4x200, 4x150 / 400m-53.93 / 2x3km

Monday
4x200m, 600m, 4x200m, 4x150m ES Marks
4x200m Standing start aiming for 28.5s - 29.0, 28.5, 28.6, 28.5
600m-88.9
4x200m rolling start aiming for 29.0s - 29.0, 28.9, 29.1, 29.0
3x150m crouch start - 60m hard, 40m float, 50m hard
1x150m flying start - 17.93

Tuesday
AM
9km@4:36kms The Bay
+ Strength
PM
12km@4:25kms The Bay

Wednesday
AM
6x100m Hills Observatory Hill
PM
9km@4:50kms The Bay

Thursday
AM
6km@4:45kms The Bay
PM
9km@4:40kms The Bay

Friday
AM
6km@4:54kms + 4x100m Strides The Bay
PM
400m-53.93 SOPAC

Saturday
AM
16km@4:29kms The Bay
+ Strength
PM
9km@4:39kms Barnwell Park

Sunday
AM
9km@5:04kms The Bay
+ Strength
PM
14km Drummoyne Oval
including 2x3km barefoot efforts 3:43kms then 3:42kms

131km week

Hills 2x400m, 3x300m, 4x200m / 6x200m / 10x300m Hills / 10min, 2x5min efforts

Monday
2x400m, 3x300m, 4x200m (jog back) Wharf Rd Hills
74, 76, 56, 54, 54, 34, 32, 32, 29
Finally, something decent.

Tuesday
6km@4:15kms The Bay

Wednesday
6x200m (7) ES Marks
Fastest 24.9

Thursday
AM
9km@4:07kms The Bay
+ Strength
PM
9km@4:42kms Centennial Park
+ 4x100m Strides

Friday
AM
9km@4:12kms The Bay
PM
6km@4:40kms The Bay
+ Drills/Strides

Saturday
AM
9km@4:47kms The Bay
+ Strength
PM
10x300m Hills Wharf Rd
6x300m (jog back) 54, 53, 54, 53, 54, 52
4x300m (walk back) 47, 46, 46, 45

Sunday
AM
15km including 10min effort, 2x5min efforts (3) Campbell Park
Efforts 3:49kms, 3:44kms, 3:28kms
PM
12km@4:37kms The Bay

121km week

4x200, 2x600,4x200 / 10x400m + 2x150m Hills / 4x300m Hills / 20x200m + 10min, 5min efforts

Monday
AM
9km@4:40kms The Bay
+ Strength
PM
9km@4:18kms The Bay

Tuesday
AM
9km@4:38kms The Bay
PM
4x200m (3) 2x600m (10) 4x200m (200m jog) ES Marks
30sec avg, 96, 96, 31sec avg

Wednesday
AM
9km@4:36kms The Bay
+ Strength
PM
13km@4:20kms Centennial Park

Thursday
AM
6km@4:47kms The Bay
PM
10x400m (1), 10min rest, 2x150m (walk back) Glover St

68.0avg, 27, 25

Friday
AM
Strength
PM
10km@4:28kms The Bay

Saturday
AM
4x300m Hills Iron Cove
56, 52, 52, 48
PM
9km@4:25kms Hen and Chicken Bay

Sunday
AM
20x200m (30), 5min rest, 10min effort, 3min rest, 5min effort Glover St Park
36avg, 3:45kms, 3:25kms
PM
Strength +
20km@4:12kms Hen and Chicken Bay

146km week

600m / 300m / 800m-2:04.54 / 4x200m

Monday
AM
9km@4:54kms The Bay
PM
600m-89.21 ES Marks

Tuesday
AM
7km@4:26kms The Bay
+ Strength
PM
9km@4:34kms The Bay

Wednesday
300m-39.15 ES Marks
+ Strength

Thursday
Warm up, drills, strides, cool down ES Marks

Friday
AM
6km easy The Bay
PM
800m-2:04.54 4th ACT Champs

Took a gamble and it paid off i reckon, time will tell. Ran as hard as I could, hammy/glute survived. The worst lactic pain ever though, completely under prepared for 800m especially at 600m above sea level. Never vomited so much and taken as long to get my breath back after a race before, best pain ever!

Saturday
AM
9km@4:25kms Stromlo
Still vomiting and lactic coughing

PM
12km@4:40kms The Bay
More vomit

Sunday
AM
20km@4:25kms Narrabeen

PM
Strength +
4x200m (3) Goddard Park

29.6, 28.4, 27.4, 25.0

Vomited on the first warm up stride then instantly felt a million bucks. Hammy/glute feels great, ready to roll now.

128km week

Zilch

Monday
8km@4:40kms The Bay

Tuesday
AM
7km@4:43kms The Bay
PM
8x150m ES Marks

Wednesday
AM
7km@4:32kms The Bay
PM
Strength

Thursday
AM
Strength
PM
3x1km@3:20kms, 4x150m-20.71 ES Marks

Friday
AM
Strength
PM
Strength
+9km easy

Saturday
AM
18km@4:20kms Watching Sun Run + Narrabeen Lake
PM
Strength +
20x200m (30) Barnwell Park
37avg

Sunday
AM
7km easy + 6x100m Hills + 3.5km@3:27kms Centennial Park
+ Strength
PM
12km @ 4:32kms Barnwell Park

106km week, struggling to breathe and body falling apart, oh well that's 800m running. It's been a while since my last decent session, just doing as little as possible to stay fit and sort out a jammed left hip the result of compensatory issues while protecting a hammy strain 6 weeks ago, still hoping to race 800m Friday at ACT Champs. Definitely a blessing, I've been taking way too many short cuts with prehab, just wish the 'blessing' arrived 2 months ago.

300m, 1km / 650m, 550m, 450m, 550m, 650m / 3x1km Hills /

Monday
9km@4:44kms Shore

Tuesday
300m (15) 1km ES Marks
39.15, 3:00

Wednesday
Strength

Thursday
650m, 550m, 450m, 550m, 650m (10) Narrabeen
1:41 (62) 84 (61) 67 (60) 84 (62) 1:49 (64) *400m splits in brackets, was aiming for 61.5s.

First hard session of the season, now it gets tough.

Friday
AM
Strength
PM
7km@4:50kms The Bay

Saturday
3x1km Hills (8) Macquarie Hospital
3:28, 3:29, 3:30

Sunday
Rest

42km week

3x600m, 6x200m / 3x3x300m Hills) / 5km Parkrun / 6x200m

Monday
AM
Strength
PM
6km@4:17kms Centennial Park
+ Drills/Strides

Tuesday
AM
7km@4:42kms The Bay
PM
3x600m (6), 15min rest, 6x200m (1) ES Marks
95.4, 95.2, 94.4, 32.0, 31.0, 28.5, 28.5, 27.2, 27.2

Wednesday
AM
7km@4:40kms The Bay
PM
7km@4:40kms Shore
+ Drills

Thursday
AM
7km@4:47kms The Bay
PM
3x3x300m Hills (jog back/5min) Callan Park
51, 51, 51 / 50, 50, 49 / 51, 51, 51

Friday
AM
Strength
PM
5km@4:30kms Glover St Oval

Saturday
AM
5km-17:30 Curl Curl Parkrun
+ Strength
PM
5km@4:39kms Hen and Chicken Bay

Sunday
2x3x200m (2/5) Rotary
28, 27, 27 / 28, 27, 26

95km week and a new age group

4x150m, 4x50m Hills / 5x1km / 600m, 4x150m / 1500m-4:25, 400m-53.73

Monday
AM
7km@4:54kms The Bay
+ Strength
PM
16km + 4x150m Glover St Hills and 4x50m Steep Hills
Fastest 150m-25.45

Tuesday
AM
7km@4:34kms The Bay
PM
5x1km ES Marks
2x1km (200m jog) 3:15, 3:15
2x1km (400m jog) 400m hard, 200m easy, 400m hard - 3:15 (72/52/71), 3:16 (70/56/70)
10min rest
1km hard - 2:54

Wednesday
AM
Strength
PM
6km@4:19kms + 4x100m Strides Centennial Park

Thursday
AM
7km@4:34kms The Bay
+ Strength
PM
600m (5) 4x150m (3) ES Marks
92.19, 21.86, 20.55, 19.45, 18.58

Friday
5km@4:30kms The Bay

Saturday
1500m-4:25.03 1st ANSW Club Champs O/30 at SOPAC
400m-53.73 1st

+ Strength

First 1500m in 6 years felt comfy and a good improvement on my previous effort in the 400m which was 4hrs later. Happy enough, heading in the right direction…then straight to the gym for squats, never want to be that slow again.

Sunday
AM
12km@4:46kms + 12x100m Hills Centennial Park

PM
Strength + Plyos

104km week