Monday
AM
7km-35:32 (5:05kms) Timbrell
PM
14km-73:02 (5:13kms) Centennial
Tuesday
AM
7km-36:00 (5:09kms) The Bay
PM
2x3km (7) + 2x150m (3) ES Marks
10:12, 10:09
19.52, 18.20
"Actually, I didn't tire at that time (when I got dropped in the first 10k). I wanted the pace a little bit increased but if we are sticking together maybe the pace is slow because we are waiting for each other. I wanted the pace a little bit pushed so that's why I (fell back on purpose)."
Bekele after beating Geb and Mo, I reckon he's full of shit. Nobody intelligent enough to come up with such a cunning strategy in his debut half would be stupid enough to reveal it to his opponents.
Wednesday
AM
7km-31:50 (4:47kms) The Bay
+ Strength
PM
16km-80:12 (5:02kms) Timbrell Park
Thursday
AM
7km-34:11 (4:53kms) Nield Park
+ Strength
PM
7km Tempo - 26:15 (3:45kms) The Bay
Another goal, but not for this year 400m run your age club. I think the great Sydney Pacific sprinter Peter Crombie has done this several times.
Friday
AM
9km easy
+ Strength
PM
10x400m (1) QE Park
70avg Comfy
Saturday
Rest
Sunday
AM
Sydney 1/2 - 81:49 (3:52kms) 70.3kg
Controlled effort but 2min quicker than the same effort at M7, took a toilet stop under the bridge in the 13th km. A drunk must've designed the course, it felt like I was trying to navigate my way through a bowl of spaghetti. I enjoyed that, a beautiful Sydney morning, perfect conditions and I feel like i'm starting to get fit.
PM
Strength +
7km-33:15 - (4:45kms) Campbell Park
Check out Martyn Ashton's bike handling skills, sadly it hasn't ended well for him.
141km week, 4x strength and a good 150m.
Tuesday, 17 September 2013
Tuesday, 10 September 2013
14x200m / 5x1km / 6km Tempo
Monday
7km-38:30 (5:30kms) The Bay
Tuesday
14x200m QE Park
8x200m (30/4) 35avg
4x200m (60/4) 32avg
2x200m (90) 30.5, 31.0
Time to dip my toes in the water with a session, the only rule was, as fast as I can run without vomiting. With the dry wind and smoke from the bushfires unfortunately it wasn't very fast at all, but escaped unscathed.
Wednesday
16km-76:16 (4:46kms) Centennial Park
+ Strength
Thursday
Strength +
5x1km (3) ES Marks
3:12, 3:11, 3:12, 3:09, 3:05
Friday
AM
Strength
PM
9km easy
32:48 at 60 years
Saturday
AM
6km-22:12 (3:47kms) Parade Grounds
PM
8km easy The Beautiful Bay
Sunday
AM
CP Ultra 50km relay - 25km 1:40.21 (4:01kms)
PM
40min Bike + Strength
109km week
7km-38:30 (5:30kms) The Bay
Tuesday
14x200m QE Park
8x200m (30/4) 35avg
4x200m (60/4) 32avg
2x200m (90) 30.5, 31.0
Time to dip my toes in the water with a session, the only rule was, as fast as I can run without vomiting. With the dry wind and smoke from the bushfires unfortunately it wasn't very fast at all, but escaped unscathed.
Wednesday
16km-76:16 (4:46kms) Centennial Park
+ Strength
Thursday
Strength +
5x1km (3) ES Marks
3:12, 3:11, 3:12, 3:09, 3:05
Friday
AM
Strength
PM
9km easy
32:48 at 60 years
Saturday
AM
6km-22:12 (3:47kms) Parade Grounds
PM
8km easy The Beautiful Bay
Sunday
AM
CP Ultra 50km relay - 25km 1:40.21 (4:01kms)
PM
40min Bike + Strength
109km week
Friday, 6 September 2013
5x600m / W2G
Monday
Rest - Stomach Ulcer
Tuesday
Rest - agony
Wednesday
Rest - worse
Thursday
Rest - better but still shit
Friday
Huge improvement all of a sudden.
PM
5x600m (90) Queen Elizabeth Park
Comfy, 1st 5 all 1:50 and last rep 1:47. Feel better after running, blood flow is good.
Saturday
Striders 10km - 39:56 (4:00kms) North Head
Kicked off a frantic weekend with a visit to watch a few squadlets in action, thought I'd have a trot while I was there and see how the stomach was feeling after yesterday. Felt better, but not quite right. Raced home to vote but the queue was too long, raced to work, raced back home to vote, then raced up the Mountains to dump the kids with the inlaws, then raced down to Penrith for a 40th. By 9:00pm I was doing laps of the monolith trying to keep my eyes open, pooped.
Sunday
Woodford to Glenbrook 25km - 1:41.08 (4:03kms) 12th
Planned to run slower but felt pretty comfy so went with it. Did a very long cooldown at a nephew's 8th birthday with 20 kids playing footy with me all afternoon, the best! :-)
50km week and a seriously painful lesson learnt.
Check out the latest decoration for the Easy Tiger Massage wall courtesy of Ben St. 12:47 man/boy Hagos Gebrhiwet, yep TWELVE FORTY SEVEN, woah!
Rest - Stomach Ulcer
Tuesday
Rest - agony
Wednesday
Rest - worse
Thursday
Rest - better but still shit
Friday
Huge improvement all of a sudden.
PM
5x600m (90) Queen Elizabeth Park
Comfy, 1st 5 all 1:50 and last rep 1:47. Feel better after running, blood flow is good.
Saturday
Striders 10km - 39:56 (4:00kms) North Head
Kicked off a frantic weekend with a visit to watch a few squadlets in action, thought I'd have a trot while I was there and see how the stomach was feeling after yesterday. Felt better, but not quite right. Raced home to vote but the queue was too long, raced to work, raced back home to vote, then raced up the Mountains to dump the kids with the inlaws, then raced down to Penrith for a 40th. By 9:00pm I was doing laps of the monolith trying to keep my eyes open, pooped.
Sunday
Woodford to Glenbrook 25km - 1:41.08 (4:03kms) 12th
Planned to run slower but felt pretty comfy so went with it. Did a very long cooldown at a nephew's 8th birthday with 20 kids playing footy with me all afternoon, the best! :-)
50km week and a seriously painful lesson learnt.
Check out the latest decoration for the Easy Tiger Massage wall courtesy of Ben St. 12:47 man/boy Hagos Gebrhiwet, yep TWELVE FORTY SEVEN, woah!
Tuesday, 27 August 2013
2km + 8x200m / 12x400m
Monday
AM
7km-32:05 (4:35kms) Timbrell Park
PM
16km-70:56 (4:26kms) Centennial Park
+ 4x100m Hills
Tuesday
AM
7km-34:51 (4:59kms) Timbrell Park
PM
2km effort, 10min rest, 8x200m (3) ES Marks
2km-6:17
8x200m (3) 31.4, 29.7, 29.6, 29.7, 29.5, 29.7, 29.6, 24.7
Wednesday
AM
7km-34:04 (4:52kms) Timbrell Park
+ Strength
PM
9km-41:15 (4:35kms) Centennial Park
DNF after my 3rd trip to the dunny. Stomach a mess from all the vomiting during last night's session and definitely shouldn't have backed up with a heavy strength sesh this morning. Lesson learnt.
Thursday
AM
7km-34:00 (4:51kms) The Bay
+ Strength
PM
12x400m (1) Goodard Park
avg 67.8
Friday
Rest - Strained abdominals from Tuesday, in a world of pain. Who would've thought that running fast has consequences, exactly why I started the speed work this early.
Saturday
Aborted attempt at 500m, agony!
Sunday
24km-1:51.36 (4:39kms) Centennial Park
What a bonus, thought 5km would be the limit.
102km with a very pleasing 200m in there.
AM
7km-32:05 (4:35kms) Timbrell Park
PM
16km-70:56 (4:26kms) Centennial Park
+ 4x100m Hills
Tuesday
AM
7km-34:51 (4:59kms) Timbrell Park
PM
2km effort, 10min rest, 8x200m (3) ES Marks
2km-6:17
8x200m (3) 31.4, 29.7, 29.6, 29.7, 29.5, 29.7, 29.6, 24.7
Wednesday
AM
7km-34:04 (4:52kms) Timbrell Park
+ Strength
PM
9km-41:15 (4:35kms) Centennial Park
DNF after my 3rd trip to the dunny. Stomach a mess from all the vomiting during last night's session and definitely shouldn't have backed up with a heavy strength sesh this morning. Lesson learnt.
Thursday
AM
7km-34:00 (4:51kms) The Bay
+ Strength
PM
12x400m (1) Goodard Park
avg 67.8
Friday
Rest - Strained abdominals from Tuesday, in a world of pain. Who would've thought that running fast has consequences, exactly why I started the speed work this early.
Saturday
Aborted attempt at 500m, agony!
Sunday
24km-1:51.36 (4:39kms) Centennial Park
What a bonus, thought 5km would be the limit.
102km with a very pleasing 200m in there.
Wednesday, 21 August 2013
8x500m + 2x150m / 7km Tempo / 3x2km / Hard 500m
Monday
AM
9km-44:22 (4:56kms) Timbrell Park
+ Strength
PM
16km-74:08 (4:38kms) Centennial Park
Tuesday
AM
9km-45:36 (5:04kms) Hen and Chicken Bay
+ Strength
PM
8x500m (3min cycle) + 2x150m ES Marks
92avg, 19.13, 18.31
Wednesday
AM
7km-33:00 (4:43kms) The Bay
PM
16km-73:20 (4:35kms) Centennial Park
+ 4x100m Hills
Thursday
AM
7km-32:19 (4:37kms) The Bay
PM
7km-26:01 (3:43kms) The Bay
Friday
Rest
Saturday
AM
3x2km (9min cycle) The Bay
7:30, 7:23, 7:16
PM
500m-73.9 The Bay
Pleasantly surprised.
Sunday
AM
24km-1:47.31 (4:29kms) Centennial Park
PM
Strength
Foot swollen, don't think fast 150s and 24km long runs are compatible.
135km week
AM
9km-44:22 (4:56kms) Timbrell Park
+ Strength
PM
16km-74:08 (4:38kms) Centennial Park
Tuesday
AM
9km-45:36 (5:04kms) Hen and Chicken Bay
+ Strength
PM
8x500m (3min cycle) + 2x150m ES Marks
92avg, 19.13, 18.31
Wednesday
AM
7km-33:00 (4:43kms) The Bay
PM
16km-73:20 (4:35kms) Centennial Park
+ 4x100m Hills
Thursday
AM
7km-32:19 (4:37kms) The Bay
PM
7km-26:01 (3:43kms) The Bay
Friday
Rest
Saturday
AM
3x2km (9min cycle) The Bay
7:30, 7:23, 7:16
PM
500m-73.9 The Bay
Pleasantly surprised.
Sunday
AM
24km-1:47.31 (4:29kms) Centennial Park
PM
Strength
Foot swollen, don't think fast 150s and 24km long runs are compatible.
135km week
Tuesday, 13 August 2013
1x200m / 20x300m / 4x300m + 19min Fartlek
Monday
6km-28:30 (4:45kms) Centennial Park
Tuesday
1x200m - 25.46 (standing start) ES Marks
A speed test to take advantage of the fresh legs. Turnover was great, but shuffling like a Japanese woman in a kimono. 76.0kg, big man.
Wednesday
16km-73:00 (4:34kms) Centennial Park
Thursday
AM
7km-33:28 (4:47kms) The Bay
PM
20x300m (1) Tamplin Park
avg 52.5, fat burner.
Friday
AM
Strength
PM
16km-68:01 (4:15kms) The Bay
Saturday
AM
4x300m (3) 19min Fartlek 1, 2, 1, 2, 1, 2, 1, 2min efforts with 1min floats at Centennial
46.0, 45.9, 45.8, 47.0. Fartlek avg 3:53kms.
Runners are cruel, a few recent harsh albeit accurate quotes:-
'You sound like a dying dog' Claire today
'You normally look fitter' Megsy Tuesday
'I don't know why you humiliate yourself doing long races, stick to the short stuff' The Bull after Sydney Harbour 10km
PM
9km-44:15 (4:55kms) Hen and Chicken Bay
Sunday
AM
20km-93:17 (4:40kms) Centennial Park
PM
10km-44:50 (4:29kms) The Bay
121km week
6km-28:30 (4:45kms) Centennial Park
Tuesday
1x200m - 25.46 (standing start) ES Marks
A speed test to take advantage of the fresh legs. Turnover was great, but shuffling like a Japanese woman in a kimono. 76.0kg, big man.
Wednesday
16km-73:00 (4:34kms) Centennial Park
Thursday
AM
7km-33:28 (4:47kms) The Bay
PM
20x300m (1) Tamplin Park
avg 52.5, fat burner.
Friday
AM
Strength
PM
16km-68:01 (4:15kms) The Bay
Saturday
AM
4x300m (3) 19min Fartlek 1, 2, 1, 2, 1, 2, 1, 2min efforts with 1min floats at Centennial
46.0, 45.9, 45.8, 47.0. Fartlek avg 3:53kms.
Runners are cruel, a few recent harsh albeit accurate quotes:-
'You sound like a dying dog' Claire today
'You normally look fitter' Megsy Tuesday
'I don't know why you humiliate yourself doing long races, stick to the short stuff' The Bull after Sydney Harbour 10km
PM
9km-44:15 (4:55kms) Hen and Chicken Bay
Sunday
AM
20km-93:17 (4:40kms) Centennial Park
PM
10km-44:50 (4:29kms) The Bay
121km week
Tuesday, 6 August 2013
Plyos / 300m + 12x200m / 3km + 1.5km Fartlek
Monday
6km Easy Timbrell Park
+ Plyos
+ 4x60m
Tuesday
1x300m, 12x200m (3) ES Marks
300m-41.58 standing start.
200m-34.2, 33.5, 31.6, 30.4, 30.2, 29.3, 28.2, 28.4, 28.8, 28.5, 28.1, 26.2 rolling starts.
I've given myself a pre Xmas goal of sub 52sec 400m. According to the World Rankings, 20 guys over 40 years did it last year, so it seems like a challenging enough mini goal to be satisfying. It'll help my 800s to get some speed back, aerobic fitness seems to have minimal correlation to my 2 lap performance and I'd be bored and fat without anything between now and January. Blah blah blah, ridiculous over sharing.
Plan for today was 42.0 as easy and even as possible and anything else a bonus. The last 6x200m were quite a nice bonus.
Wednesday
6km easy + 6x60m Nield Park
Thursday
3km, 4min rest, 1.5km Fartlek (30 hard/30 float) The Bay
3km-10:28 (3:29kms), 1.5km-5:00 (3:20kms)
64sec slower than last month, sitting on the couch isn't paying dividends.
Friday
Rest
Saturday
6km easy
Sunday
24km including C2S-56:42 (4:03kms) 780th
Dora's gigantic head broke in warm up, had to carry it the whole way without a handle. My hands are more tired than my legs, they've been cramping all day.
66km week
6km Easy Timbrell Park
+ Plyos
+ 4x60m
Tuesday
1x300m, 12x200m (3) ES Marks
300m-41.58 standing start.
200m-34.2, 33.5, 31.6, 30.4, 30.2, 29.3, 28.2, 28.4, 28.8, 28.5, 28.1, 26.2 rolling starts.
I've given myself a pre Xmas goal of sub 52sec 400m. According to the World Rankings, 20 guys over 40 years did it last year, so it seems like a challenging enough mini goal to be satisfying. It'll help my 800s to get some speed back, aerobic fitness seems to have minimal correlation to my 2 lap performance and I'd be bored and fat without anything between now and January. Blah blah blah, ridiculous over sharing.
Plan for today was 42.0 as easy and even as possible and anything else a bonus. The last 6x200m were quite a nice bonus.
Wednesday
6km easy + 6x60m Nield Park
Thursday
3km, 4min rest, 1.5km Fartlek (30 hard/30 float) The Bay
3km-10:28 (3:29kms), 1.5km-5:00 (3:20kms)
64sec slower than last month, sitting on the couch isn't paying dividends.
Friday
Rest
Saturday
6km easy
Sunday
24km including C2S-56:42 (4:03kms) 780th
Dora's gigantic head broke in warm up, had to carry it the whole way without a handle. My hands are more tired than my legs, they've been cramping all day.
66km week
Tuesday, 30 July 2013
12x300m, 5x150m / 6x1km / 2x500m, 2x200m Hills / Bay Run
Monday
AM
9km-41:24 (4:36km) Timbrell Park
PM
16km-73:20 (4:35km) Centennial Park
+ 4x100m Hills
Tuesday
AM
7km-33:50 (4:50kms) Timbrell Park
+ Strength
PM
12x300m (2min cycle), 10min rest, 5x150m (250m walk) ES Marks
avg 50.1
Rolling starts 20.4, 19.4, 19.8, 18.8, 18.6
Wednesday
AM
7km-33:49 (4:50kms) Timbrell Park
PM
16km-71:12 (4:27kms) Centennial Park
Thursday
AM
8km-36:40 (4:35kms) Wenty Park
+ Strength
PM
6x1km (5min cycle) The Bay
3:19avg
Friday
Rest
Saturday
2x500m Hills, 2x200m Hills (walk back) Paddo Hill
96, 96, 28.4, 28.0
Cruised the 500s and blasted the 200s, vomit vomit.
Sunday
21km including the 7ish km Bay Run - 20th ish 24:24 (3:29ish)
+ Strength
Could barely move after yesterday's session. My final 7 day working week, gave it a shot but just too bloody hard.
127km week
AM
9km-41:24 (4:36km) Timbrell Park
PM
16km-73:20 (4:35km) Centennial Park
+ 4x100m Hills
Tuesday
AM
7km-33:50 (4:50kms) Timbrell Park
+ Strength
PM
12x300m (2min cycle), 10min rest, 5x150m (250m walk) ES Marks
avg 50.1
Rolling starts 20.4, 19.4, 19.8, 18.8, 18.6
Wednesday
AM
7km-33:49 (4:50kms) Timbrell Park
PM
16km-71:12 (4:27kms) Centennial Park
Thursday
AM
8km-36:40 (4:35kms) Wenty Park
+ Strength
PM
6x1km (5min cycle) The Bay
3:19avg
Friday
Rest
Saturday
2x500m Hills, 2x200m Hills (walk back) Paddo Hill
96, 96, 28.4, 28.0
Cruised the 500s and blasted the 200s, vomit vomit.
Sunday
21km including the 7ish km Bay Run - 20th ish 24:24 (3:29ish)
+ Strength
Could barely move after yesterday's session. My final 7 day working week, gave it a shot but just too bloody hard.
127km week
Thursday, 25 July 2013
20x200m / M7 Half Marathon
Monday
AM
9km-48:23 (5:23kms) Hen and Chicken Bay
+ Strength
PM
8km-34:40 (4:20kms) Centennial Park
Never been so sore in my life.
Tuesday
AM
9km-43:28 (4:40km) Timbrell Park
Wednesday
AM
10km-44:40 (4:28km) The Bay
PM
16km-73:20 (4:35km) Centennial Park
Thursday
AM
9km-43:29 (4:40km) Timbrell Park
+ Strength including 4x10 cable split squats +10kg (2sets each incline/decline)
PM
20x200m (200m jog) ES Marks 32.75avg
Big day. I can finally feel my legs again post Sutho 2 Surf, wish I couldn't. Ouch, ouch, ouch!
Friday
9km-45:08 (5:01km) Timbrell Park
Saturday
17km-77:54 (4:35km) Centennial Park
Sunday
M7 Marathon Relay, 1/2 - 83:59 (3:59km)
Garth ran 89ish for a 5ish minute pb on the first leg, I think we might've been 4th.
127km week
AM
9km-48:23 (5:23kms) Hen and Chicken Bay
+ Strength
PM
8km-34:40 (4:20kms) Centennial Park
Never been so sore in my life.
Tuesday
AM
9km-43:28 (4:40km) Timbrell Park
Wednesday
AM
10km-44:40 (4:28km) The Bay
PM
16km-73:20 (4:35km) Centennial Park
Thursday
AM
9km-43:29 (4:40km) Timbrell Park
+ Strength including 4x10 cable split squats +10kg (2sets each incline/decline)
PM
20x200m (200m jog) ES Marks 32.75avg
Big day. I can finally feel my legs again post Sutho 2 Surf, wish I couldn't. Ouch, ouch, ouch!
Friday
9km-45:08 (5:01km) Timbrell Park
Saturday
17km-77:54 (4:35km) Centennial Park
Sunday
M7 Marathon Relay, 1/2 - 83:59 (3:59km)
Garth ran 89ish for a 5ish minute pb on the first leg, I think we might've been 4th.
127km week
Thursday, 18 July 2013
9x300m / Sutho to Surf
Monday
20km-97:20 (4:52kms) Centennial Park
Tuesday
Rest
Wednesday
17km-78:45 (4:38kms) Centennial Park
Thursday
9x300m
3x300m (1) Target 54.0, actual 53.1, 50.6, 47.9
3x300m (2) Target 51.0, actual 50.3, 47.1, 46.0
3x300m (3) Target 48.0, actual 46.4, 44.6, 43.6
Useless judgement but felt easy, I will keep resting until I feel 100%.
Friday
AM
Strength
Saturday
AM
Strength
PM
4km easy
Sunday
Sutho to Surf 34th 11km-38:56 (3:32kms) 73.5kg
14 places and 63sec slower than last year but better than I expected. Could be flattering as we had a nice tailwind pushing us. Back into training tomorrow, looking forward to some hard work.
68km week
20km-97:20 (4:52kms) Centennial Park
Tuesday
Rest
Wednesday
17km-78:45 (4:38kms) Centennial Park
Thursday
9x300m
3x300m (1) Target 54.0, actual 53.1, 50.6, 47.9
3x300m (2) Target 51.0, actual 50.3, 47.1, 46.0
3x300m (3) Target 48.0, actual 46.4, 44.6, 43.6
Useless judgement but felt easy, I will keep resting until I feel 100%.
Friday
AM
Strength
Saturday
AM
Strength
PM
4km easy
Sunday
Sutho to Surf 34th 11km-38:56 (3:32kms) 73.5kg
14 places and 63sec slower than last year but better than I expected. Could be flattering as we had a nice tailwind pushing us. Back into training tomorrow, looking forward to some hard work.
68km week
Sunday, 14 July 2013
10x200m / Sydney Harbour 10km
Monday
AM
Rest
PM
Strength
Tuesday
Rest
Wednesday
Rest
Thursday
PM
10x200m (200m jog) Timbrell Park
32, 33, 32, 32, 32, 31, 30, 30, 30, 28
Friday
Rest
Saturday
Rest
Sunday
Sydney Harbour 10km - 47th 35:37 72.0kg
24km week, enjoyed the rest.
AM
Rest
PM
Strength
Tuesday
Rest
Wednesday
Rest
Thursday
PM
10x200m (200m jog) Timbrell Park
32, 33, 32, 32, 32, 31, 30, 30, 30, 28
Friday
Rest
Saturday
Rest
Sunday
Sydney Harbour 10km - 47th 35:37 72.0kg
24km week, enjoyed the rest.
Sunday, 7 July 2013
Gold Coast Half - 78:33
Friday
Rest
Saturday
4km + drills/strides
Sunday
Gold Coast Half 93rd-78:33 (3:43kms)
Disappointing result, satisfying race.
123km avg for the final 12 weeks, too many interruptions, need a consistent block before I think about racing again.
64km week
Rest
Saturday
4km + drills/strides
Sunday
Gold Coast Half 93rd-78:33 (3:43kms)
Disappointing result, satisfying race.
123km avg for the final 12 weeks, too many interruptions, need a consistent block before I think about racing again.
64km week
Thursday, 4 July 2013
3km TT
Wednesday
PM
7km-34:32 (4:56kms) Centennial Park
+ 4x100m Paddo Hills
Fastest - 17.1
Thursday
AM
3km-9:24 (3:08kms) Centennial Park
Road
Thursday
AM
3km-9:24 (3:08kms) Centennial Park
Road
Tuesday, 2 July 2013
2km, 10x30sec
Monday
PM
7km-33:50 (4:50kms) Centennial Park
+ 4x100m Paddo Hills
Fastest 17.6
Tuesday
PM
2km effort - 6:32 (3) 10x30sec hard/30sec jog - 3:30avg The Bay
Enjoying the taper.
PM
7km-33:50 (4:50kms) Centennial Park
+ 4x100m Paddo Hills
Fastest 17.6
Tuesday
PM
2km effort - 6:32 (3) 10x30sec hard/30sec jog - 3:30avg The Bay
Enjoying the taper.
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