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
It so hard for me to get out and do those morning runs.
ReplyDeleteI don't know if it's the late nights, the rain, or the wife... then it could be the old body!!!
ReplyDeletehats off to you :)
Thanks Coach Dion, I wake up very early, that helps!
DeleteI enjoy following your modulated training system, very commendable approach.
ReplyDeleteCoach Morgan
Thanks Coach, was just discussing modulation with a respected local middle distance coach. We both feel this is the best system for peaking and sustainable development.
DeleteGreed is NOT good
DeleteExactly
Delete