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
Thursday, 23 January 2014
Tuesday, 14 January 2014
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
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
Tuesday, 7 January 2014
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
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
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