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
I see you don't have a 5000m PB, so how does this 17:28 measure up to a 5km road PB? it is nice to be under 17:30.
ReplyDeleteI like the idea of logging the ave distance for the 1min farleks. I really wish I had a garmin 20 years ago!
I managed 16:47 on the same course 2 months ago, but just do the Parkrun 5km as a solid effort before a session. I can't remember nor find my fastest track 5,000m, it was 16:0X? but didn't pay too much attention as i'd run 15:57 3x in unofficial races which obviously i don't count. I just assumed i'd end up running much quicker so never bothered to commit it to memory. Might try one this Summer, but i'm completely useless beyond 2 laps so it doesn't really interest me as a race distance to be honest.
Deletegreat weekend tiges. you even had time to shoot down some moronic swim fans, don't argue with retards, life is too short.
ReplyDelete