Monday
AM
9km@5:03kms Hen and Chicken
+Strength
PM
16km@4:30kms The Bay
Tuesday
AM
16km@4:40kms The Bay
Mid AM
9km@4:56kms CBD
PM
1km (10) 6x300m, 3x300m, 1x300m (2min cycle/3min), 600m ES Marks
1km-3:10
6x300m-avg 50.5
3x300m-avg 48.0
1x300m-43.0
3km jogging and a few strides
600m-97.0
43km for the day.
Wednesday
Early PM
7km@4:36kms The Domain
+Strength
Late PM
7km including 2x1500m Hills St Leonards Park
+4x150m Hills - fastest 24.0
Thursday
AM
Strength
PM
10x200m (150m jog) 2x3min Glover St
35avg, 3:10, 3:08 pace, cruisy
Friday
AM
9km@4:27kms The Bay
+Strength
Mid AM
7km@4:57kms Pyrmont
PM
6x150m (3) North Sydney Oval
28, 26, 24, 23, 22, 21, 20.06
Saturday
AM
7.5km hilly tempo (5) 6x180m (jog back) St Leonards Park
3:50kms, 36, 36, 36, 34, 33, 31
+Strength
PM
10km ezy SOPAC
Sunday
AM
18km@4:37kms Centennial Park
PM
Strength+
9km@5:05kms Drummoyne
170km week, some good quality and 6 strength sessions, 3x heavy and 3x mechanical.
43km for the day!!! am I reading that right? maybe you should run a marathon this season instead of your 800's!!!
ReplyDeleteApart from the 300s which was at my own pace, the rest was accompanying squad members. The squad is going really well, i'm enjoying coaching more than ever. I probably need at least 8 good weeks before a decent 800, but if it fits in with the squad i may open the season in 2 1/2 weeks.
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