Tuesday, 1 July 2014

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.
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4 comments:

  1. coach dion1 July 2014 at 23:40

    Nice 3km and those 200's was that the idea, faster and faster? Why stop at 28, why not have a go at 26?

    ReplyDelete
    Replies
    1. Easy Tiger2 July 2014 at 16:59

      Just some faster strides in an easy week, funnily i was tempted to do one more @ 26 but still 5 months from racing an 800m and have a 1/2 marathon this Sunday.

      Delete
  2. David7 July 2014 at 15:23

    Great Half - congrats, and thanks for the cheer at GC.

    ReplyDelete
  3. Anonymous8 July 2014 at 06:59

    Mr Smooth strikes again, superb execution. Take down your 5km and 10km times before track season.
    MM

    ReplyDelete

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