Tuesday, 30 September 2014

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

2 comments:

  1. When's track season start for you?

    ReplyDelete
    Replies
    1. we've got a couple opening in a 3000m and 5000m 18/10, i'm a long way behind but a lot can change in a few weeks

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