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