600m+10x300m / Hills 4x500,300,200,100m / 10km-2nd 36:10 / 4x400, 3x300, 2x200

Monday

AM

8km@4:42s The Bay

+Strength

PM

Rest

Tuesday

600m (10) 10x300m (2min cycle) ES Marks

98, 50.5avg

Hammy ok, fitness not

Wednesday
AM
12km@4:35s The Bay

PM
Strength+
14km including 2x10min@3:59kms North Sydney Oval

Thursday
AM
Rest
PM
Hills 4x(500m (500 jog back) 300m, 200m, 100m (100m jog back)/400m walk back) Robinson Dr
1:52, 63, 44, 19
1:47, 58, 41, 18
1:40, 55, 40, 18
1:35, 52, 38, 17

Friday
AM
16km@4:32s The Bay
+Strength
PM
Strength +
10km@4:12s Centennial

Saturday
AM
10km-2nd 36:10 Penrith Regatta Centre
Bloody Hot!
PM
8km@4:30s The Bay
Squadlets racing all over the place, logistical nightmare. 36km running all up, 3 hours massage, 250km driving, fairly big day.

Sunday
AM
18km@4:39s Centennial
+4x100m
PM
4x400m (1/3) 3x300m (2/3) 2x200m (3) North Sydney Oval
Easy recovery session
82, 76, 73, 72 / 52, 51, 49 / 31, 29

155km week, hammy 90%, feeling much better

Still nuffink / 6km Tempo / Big Balls

Monday
AM
9km@4:54kms Five Dock Bay
+ Strength
PM
16km@4:39kms Parra Park

Tuesday
AM
6km@4:56kms Campbell
+Strength
PM
6km@4:52kms Glover

Wednesday
AM
10km@5:00kms North Sydney
+Strength
PM
12km@4:30kms North Sydney

Thursday
AM
Rest
PM
13km of nothing really, a few 64sec 400s and alot of 29-31sec 200s pacing a squadlet doing a big session. Hammy improving, will keep it cruisy til next Tuesday.

Friday
AM
8km@4:59kms The Bay
+Strength
PM
6km@4:56kms The Bay

Saturday
AM
17km including 6km@3:34kms The Bay
PM
9km@4:38kms Five Dock Bay

Sunday
AM
18km@4:39kms Centennial
+Strength
PM
9km@4:59kms Campbell

Not my balls, calm down everyone. Steve went to Berlin to lay his balls on the line and as usual he succeeded. Off his 88:21 3 weeks ago in Perth he's run 3:01.40, no big deal right!? +2:30 conversion per half is pretty standard for our squad since 2011, except this guy is training solo in Singapore - i won't mention his age in case he reads this piece of crap blog. Love this guy, what a bloody legend.

139km of plodding this week and 5 big strength sessions, hopefully the hammy is ready to run from Tuesday.

Nuffink

Monday
5km@5:16kms The Bay
+ Strength

Tuesday
6km+
Strength

Wednesday
Strength

Thursday
7km@5:16kms The Bay

Friday
7km@4:44kms The Bay
+Strength

Saturday
AM
13km including 7min and 3min @ 3:40kms Coogee Oval
PM
6km@4:42kms Campbell Park
+Strength

Sunday
AM
13km@4:47kms Narrabeen
PM
9km@5:02kms Hen and Chicken

66km week, strained hammy last Thursday, active recovery seems to be working.

6km Tempo / 4x200m

Monday
AM
8km@4:42kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
1km, 4x200s Glover St
Was too slow to bother

Wednesday
AM
8km@4:43kms The Bay
+Strength
PM
6km@3:29kms Glover
first remotely decent run for 3 weeks

Thursday
AM
7km@4:41kms Campbell Park
+ Strength
PM
4x200m (4) Glover
29.88, 27.14, 27.10, 27.06
there's a runner in there somewhere, getting closer

Friday
Rest

Saturday
Curl Curl Parkrun 17:55

Sunday
AM
23km@4:42kms Centennial Pk
PM
10km@4:48kms Centennial Pk

100km, rubbish week. Good 800m Thursday, just the small matter of doing it without 12min rest.

4x200m, 2x1km, 4x200m / 3km Shakeout+4x200m / Striders 10km

Monday
AM
Rest
PM
16km@4:55kms The Bay

Tuesday
AM
Rest
PM
4x200m (3) 2x1km (3) 4x200m (1) ES Marks
31, 30, 30, 29, 3:01, 3:04, 33, 32, 31, 30

Wednesday
AM
Strength
PM
16km@4:44kms The Bay
Slow, unfit

Thursday
AM
Strength
PM
3km+drills/strides Campbell

Friday
AM
8km@4:44s The Bay
PM
3km@3:54kms + 4x200m strides 36, 33, 33, 30 Glover

Saturday
AM
10km-36:28 Striders North Head
+ Strength
PM
7km@4:47kms The Bay

Sunday
AM
22km@4:34kms Centennial Park
PM
Rest

114km week