Monday
AM
9km@4:55kms The Bay
PM
Strength +
14km@4:55kms The Bay
Tuesday
AM
7km@4:59kms The Bay
PM
5x 2 laps, 1 lap (1/2 lap jog) Glover St
Lap 430m ish, like a metronome, all 2 laps were 2:52 (3:21km pace), all 1 laps were 82 sec (3:17km pace), almost 18km of running in total.
Wednesday
AM
9km@5:10kms The Bay
PM
16km@4:35kms The Bay
Thursday
AM
Strength
PM
2x2km Hills King George
7:51, 7:51
Friday
AM
9km@5:14kms The Bay
PM
2km (5) 1km Glover St
6:39, 2:57
Saturday
AM
9km@3:48kms King George 3km grass loop
PM
10km@4:38kms The Bay
Sunday
AM
21km@4:53kms The Bay
PM
9km@4:36kms Drummoyne Oval
162km week
Tuesday, 8 April 2014
Tuesday, 1 April 2014
3x5min, 1x10min / 10x600m / Curl Curl Parkrun /
Monday
AM
9km@5:10kms The Bay
PM
16km@4:34kms The Bay
Snuck in 6km on the concrete, lazy bastard.
Tuesday
PM
3x5min, 1x10min efforts (2) Glover
Pace 3:17, 3:19, 3:19, 3:35kms
Wednesday
AM
16km@4:32kms Drummoyne Oval
PM
22km including 10x250m efforts Drummoyne Oval
Thursday
10x600m (1) avg 1:59s Drummoyne Oval
As fast as the average corpse runs.
Friday
AM
Strength
PM
9km@4:55kms Hunters Hill
Saturday
Curl Curl Parkrun - 17:52
+ 4x400m (1) + 4x30sec (30)
Sunday
AM
20km@4:39kms The Bay
PM
10km@4:21kms The Bay
145km week
AM
9km@5:10kms The Bay
PM
16km@4:34kms The Bay
Snuck in 6km on the concrete, lazy bastard.
Tuesday
PM
3x5min, 1x10min efforts (2) Glover
Pace 3:17, 3:19, 3:19, 3:35kms
Wednesday
AM
16km@4:32kms Drummoyne Oval
PM
22km including 10x250m efforts Drummoyne Oval
Thursday
10x600m (1) avg 1:59s Drummoyne Oval
As fast as the average corpse runs.
Friday
AM
Strength
PM
9km@4:55kms Hunters Hill
Saturday
Curl Curl Parkrun - 17:52
+ 4x400m (1) + 4x30sec (30)
Sunday
AM
20km@4:39kms The Bay
PM
10km@4:21kms The Bay
145km week
Saturday, 29 March 2014
600m, 300m, 300m, 600m / 2x5min / 2x400m Hills / 2x2min, 4x150m / 800m-2nd 2:00.81
Monday
600m (200m jog) 300m (200m jog) 300m (6) 600m Glover St
1:47, 53, 50, 1:42, comfy
Tuesday
5min@4:01kms (2) 5min@3:52kms Glover St
Wednesday
2x400m Hills (8) Wharf Rd
68, 64, way quicker than I've ever done, cancelled the 3rd rep, i'm ready.
Thursday
2x2min (2) 4x150m (2) Glover St
647m, 670m, 22, 22, 22, 20
Friday
Rest
Saturday
800m-2:00.81 SOPAC 69.2kg
200-2nd 28 low, 400-1st 57.6, 600-1st 88.0, 700-2nd 1:43.0…then death by lactic acid.
Felt great at 600m, was certain I was headed for a PB, never even occurred to me that I wouldn't break 2min until the last 5m which I virtually crawled. Better to die like a man than live like a pussy.
Season was heading in the right direction, 2:14, 2:04, 2:01, 2:00, statistically an 800m runner doesn't peak until their 6th race of the season but alas I've run out of time. Learnt a lot this season, can't wait for next year, it's gonna be a long winter.
Sunday
AM
20km@4:42kms The Bay
PM
9km@4:40kms Drummoyne Oval
85km week
600m (200m jog) 300m (200m jog) 300m (6) 600m Glover St
1:47, 53, 50, 1:42, comfy
Tuesday
5min@4:01kms (2) 5min@3:52kms Glover St
Wednesday
2x400m Hills (8) Wharf Rd
68, 64, way quicker than I've ever done, cancelled the 3rd rep, i'm ready.
Thursday
2x2min (2) 4x150m (2) Glover St
647m, 670m, 22, 22, 22, 20
Friday
Rest
Saturday
800m-2:00.81 SOPAC 69.2kg
200-2nd 28 low, 400-1st 57.6, 600-1st 88.0, 700-2nd 1:43.0…then death by lactic acid.
Felt great at 600m, was certain I was headed for a PB, never even occurred to me that I wouldn't break 2min until the last 5m which I virtually crawled. Better to die like a man than live like a pussy.
Season was heading in the right direction, 2:14, 2:04, 2:01, 2:00, statistically an 800m runner doesn't peak until their 6th race of the season but alas I've run out of time. Learnt a lot this season, can't wait for next year, it's gonna be a long winter.
Sunday
AM
20km@4:42kms The Bay
PM
9km@4:40kms Drummoyne Oval
85km week
Tuesday, 18 March 2014
6x300m / 600m TT / 5x1km / 6x150m
Monday
12km@5:14kms The Bay
Tuesday
6x300m alternating easy/hard, 2/5min rest ES Marks
45.9, 43.0 / 44.5, 42.9 / 45.4, 42.3
Overload block is done, race prep now.
Wednesday
AM
Strength
PM
6km easy Foreshore Trail
Thursday
600m-87.05 ES Marks
Good enough
Friday
5x1km (2) Glover St
3:31, 3:28, 3:18, 3:16, 3:10
Very easy, active recovery.
Saturday
6x150m (alternating 1/2min rest) Rothwell Park
Sunday
Rest
68km week
12km@5:14kms The Bay
Tuesday
6x300m alternating easy/hard, 2/5min rest ES Marks
45.9, 43.0 / 44.5, 42.9 / 45.4, 42.3
Overload block is done, race prep now.
Wednesday
AM
Strength
PM
6km easy Foreshore Trail
Thursday
600m-87.05 ES Marks
Good enough
Friday
5x1km (2) Glover St
3:31, 3:28, 3:18, 3:16, 3:10
Very easy, active recovery.
Saturday
6x150m (alternating 1/2min rest) Rothwell Park
Sunday
Rest
68km week
Monday, 10 March 2014
10x400m, 6x200m / 6km Effort / 2x (90, 75, 60, 45, 30, 15sec efforts) / 2x Broken 1km + 6x300m Hills / 3x (3x400m)
Monday
AM
7km@5:11kms Drummoyne Oval
+ Strength
PM
10x400m, 6x200m (1) Glover St Park
68.9avg, every rep between 68.8-69.2. 30, 30, 30, 30, 30, 30
Tuesday
AM
9km@5:08kms Drummoyne Oval
PM
12km including 6km@3:52kms
Wednesday
AM
7km@5:04kms The Bay
+ Strength. Client didn't show, off i go again
+ 7km@5:02kms Harbour Bridge
PM
8km including 6x150m Moore Park/ES Marks
Thursday
PM
2x(90, 75, 60, 45, 30, 15sec efforts) 1:1 recovery/3min between sets Drummoyne Oval
Felt great, finally!
Friday
Strength
Saturday
2xBroken 1km - 500m hard, 200m easy, 300m hard (3), 10min rest, 6x300m Hills (3) Glover St
3:27, 3:17, 55, 52, 52, 50, 49, 46
Sunday
3x(3x400m) 300m jog/8min walk Narrabeen
65, 67, 66
67, 65, 65
64, 64, 62
106km week
Tuesday
AM
9km@5:08kms Drummoyne Oval
PM
12km including 6km@3:52kms
Wednesday
AM
7km@5:04kms The Bay
+ Strength. Client didn't show, off i go again
+ 7km@5:02kms Harbour Bridge
PM
8km including 6x150m Moore Park/ES Marks
Thursday
PM
2x(90, 75, 60, 45, 30, 15sec efforts) 1:1 recovery/3min between sets Drummoyne Oval
Felt great, finally!
Friday
Strength
Saturday
2xBroken 1km - 500m hard, 200m easy, 300m hard (3), 10min rest, 6x300m Hills (3) Glover St
3:27, 3:17, 55, 52, 52, 50, 49, 46
Sunday
3x(3x400m) 300m jog/8min walk Narrabeen
65, 67, 66
67, 65, 65
64, 64, 62
106km week
Monday, 3 March 2014
2x(400m, 300m, 200m, 100m) / 6km Tempo / 2x400m Hills + 2km / 800m-2:01.35 / 12min, 6min, 3min efforts
Monday
AM
9km@4:32kms Drummoyne Oval
PM
2x 400m, 300m, 200m, 100m (1/3) Glover St Park
Set 1-67, 49, 30, 14
Set 2-62, 44, 28, 13.5
Peak Flow-Pre training 610, post warm up and both sets 550
Tuesday
6km@3:43kms The Bay
3km grass, 3km path
PF-Pre training 570, post warm up 540, post tempo 500
Wednesday
AM
9km@4:17kms The Bay
PM
Strength +
16km@4:07kms The Bay
Thursday
AM
6km@5:07kms Pier One
PM
2x400m Hills (8) + 2km Effort Glover St
69, 66, 7:20
Friday
6km@4:40kms Pier One
Saturday
AM
6km@5:00kms Hen and Chicken
PM
800m-2:01.35 4th SOPAC
Sunday
12min, 6min, 3min efforts + 4x100m Hills Glover St Park
3:38kms, 3:25kms, 3:15kms, 19, 18, 17, 15.8
+ Strength
110km week
AM
9km@4:32kms Drummoyne Oval
PM
2x 400m, 300m, 200m, 100m (1/3) Glover St Park
Set 1-67, 49, 30, 14
Set 2-62, 44, 28, 13.5
Peak Flow-Pre training 610, post warm up and both sets 550
Tuesday
6km@3:43kms The Bay
3km grass, 3km path
PF-Pre training 570, post warm up 540, post tempo 500
Wednesday
AM
9km@4:17kms The Bay
PM
Strength +
16km@4:07kms The Bay
Thursday
AM
6km@5:07kms Pier One
PM
2x400m Hills (8) + 2km Effort Glover St
69, 66, 7:20
Friday
6km@4:40kms Pier One
Saturday
AM
6km@5:00kms Hen and Chicken
PM
800m-2:01.35 4th SOPAC
Sunday
12min, 6min, 3min efforts + 4x100m Hills Glover St Park
3:38kms, 3:25kms, 3:15kms, 19, 18, 17, 15.8
+ Strength
110km week
Monday, 24 February 2014
4x200, 600, 4x200, 4x150 / 400m-53.93 / 2x3km
Monday
4x200m, 600m, 4x200m, 4x150m ES Marks
4x200m Standing start aiming for 28.5s - 29.0, 28.5, 28.6, 28.5
600m-88.9
4x200m rolling start aiming for 29.0s - 29.0, 28.9, 29.1, 29.0
3x150m crouch start - 60m hard, 40m float, 50m hard
1x150m flying start - 17.93
Tuesday
AM
9km@4:36kms The Bay
+ Strength
PM
12km@4:25kms The Bay
Wednesday
AM
6x100m Hills Observatory Hill
PM
9km@4:50kms The Bay
Thursday
AM
6km@4:45kms The Bay
PM
9km@4:40kms The Bay
Friday
AM
6km@4:54kms + 4x100m Strides The Bay
PM
400m-53.93 SOPAC
Saturday
AM
16km@4:29kms The Bay
+ Strength
PM
9km@4:39kms Barnwell Park
Sunday
AM
9km@5:04kms The Bay
+ Strength
PM
14km Drummoyne Oval
including 2x3km barefoot efforts 3:43kms then 3:42kms
131km week
4x200m, 600m, 4x200m, 4x150m ES Marks
4x200m Standing start aiming for 28.5s - 29.0, 28.5, 28.6, 28.5
600m-88.9
4x200m rolling start aiming for 29.0s - 29.0, 28.9, 29.1, 29.0
3x150m crouch start - 60m hard, 40m float, 50m hard
1x150m flying start - 17.93
Tuesday
AM
9km@4:36kms The Bay
+ Strength
PM
12km@4:25kms The Bay
Wednesday
AM
6x100m Hills Observatory Hill
PM
9km@4:50kms The Bay
Thursday
AM
6km@4:45kms The Bay
PM
9km@4:40kms The Bay
Friday
AM
6km@4:54kms + 4x100m Strides The Bay
PM
400m-53.93 SOPAC
Saturday
AM
16km@4:29kms The Bay
+ Strength
PM
9km@4:39kms Barnwell Park
Sunday
AM
9km@5:04kms The Bay
+ Strength
PM
14km Drummoyne Oval
including 2x3km barefoot efforts 3:43kms then 3:42kms
131km week
Monday, 17 February 2014
Hills 2x400m, 3x300m, 4x200m / 6x200m / 10x300m Hills / 10min, 2x5min efforts
Monday
2x400m, 3x300m, 4x200m (jog back) Wharf Rd Hills
74, 76, 56, 54, 54, 34, 32, 32, 29
Finally, something decent.
Tuesday
6km@4:15kms The Bay
Wednesday
6x200m (7) ES Marks
Fastest 24.9
Thursday
AM
9km@4:07kms The Bay
+ Strength
PM
9km@4:42kms Centennial Park
+ 4x100m Strides
Friday
AM
9km@4:12kms The Bay
PM
6km@4:40kms The Bay
+ Drills/Strides
Saturday
AM
9km@4:47kms The Bay
+ Strength
PM
10x300m Hills Wharf Rd
6x300m (jog back) 54, 53, 54, 53, 54, 52
4x300m (walk back) 47, 46, 46, 45
Sunday
AM
15km including 10min effort, 2x5min efforts (3) Campbell Park
Efforts 3:49kms, 3:44kms, 3:28kms
PM
12km@4:37kms The Bay
121km week
2x400m, 3x300m, 4x200m (jog back) Wharf Rd Hills
74, 76, 56, 54, 54, 34, 32, 32, 29
Finally, something decent.
Tuesday
6km@4:15kms The Bay
Wednesday
6x200m (7) ES Marks
Fastest 24.9
Thursday
AM
9km@4:07kms The Bay
+ Strength
PM
9km@4:42kms Centennial Park
+ 4x100m Strides
Friday
AM
9km@4:12kms The Bay
PM
6km@4:40kms The Bay
+ Drills/Strides
Saturday
AM
9km@4:47kms The Bay
+ Strength
PM
10x300m Hills Wharf Rd
6x300m (jog back) 54, 53, 54, 53, 54, 52
4x300m (walk back) 47, 46, 46, 45
Sunday
AM
15km including 10min effort, 2x5min efforts (3) Campbell Park
Efforts 3:49kms, 3:44kms, 3:28kms
PM
12km@4:37kms The Bay
121km week
Wednesday, 12 February 2014
4x200, 2x600,4x200 / 10x400m + 2x150m Hills / 4x300m Hills / 20x200m + 10min, 5min efforts
Monday
AM
9km@4:40kms The Bay
+ Strength
PM
9km@4:18kms The Bay
Tuesday
AM
9km@4:38kms The Bay
PM
4x200m (3) 2x600m (10) 4x200m (200m jog) ES Marks
30sec avg, 96, 96, 31sec avg
Wednesday
AM
9km@4:36kms The Bay
+ Strength
PM
13km@4:20kms Centennial Park
Thursday
AM
6km@4:47kms The Bay
PM
10x400m (1), 10min rest, 2x150m (walk back) Glover St
68.0avg, 27, 25
Friday
AM
Strength
PM
10km@4:28kms The Bay
Saturday
AM
4x300m Hills Iron Cove
56, 52, 52, 48
PM
9km@4:25kms Hen and Chicken Bay
Sunday
AM
20x200m (30), 5min rest, 10min effort, 3min rest, 5min effort Glover St Park
36avg, 3:45kms, 3:25kms
PM
Strength +
20km@4:12kms Hen and Chicken Bay
146km week
AM
9km@4:40kms The Bay
+ Strength
PM
9km@4:18kms The Bay
Tuesday
AM
9km@4:38kms The Bay
PM
4x200m (3) 2x600m (10) 4x200m (200m jog) ES Marks
30sec avg, 96, 96, 31sec avg
Wednesday
AM
9km@4:36kms The Bay
+ Strength
PM
13km@4:20kms Centennial Park
Thursday
AM
6km@4:47kms The Bay
PM
10x400m (1), 10min rest, 2x150m (walk back) Glover St
68.0avg, 27, 25
Friday
AM
Strength
PM
10km@4:28kms The Bay
Saturday
AM
4x300m Hills Iron Cove
56, 52, 52, 48
PM
9km@4:25kms Hen and Chicken Bay
Sunday
AM
20x200m (30), 5min rest, 10min effort, 3min rest, 5min effort Glover St Park
36avg, 3:45kms, 3:25kms
PM
Strength +
20km@4:12kms Hen and Chicken Bay
146km week
Monday, 3 February 2014
600m / 300m / 800m-2:04.54 / 4x200m
Monday
AM
9km@4:54kms The Bay
PM
600m-89.21 ES Marks
Tuesday
AM
7km@4:26kms The Bay
+ Strength
PM
9km@4:34kms The Bay
Wednesday
300m-39.15 ES Marks
+ Strength
Thursday
Warm up, drills, strides, cool down ES Marks
Friday
AM
6km easy The Bay
PM
800m-2:04.54 4th ACT Champs
Took a gamble and it paid off i reckon, time will tell. Ran as hard as I could, hammy/glute survived. The worst lactic pain ever though, completely under prepared for 800m especially at 600m above sea level. Never vomited so much and taken as long to get my breath back after a race before, best pain ever!
Saturday
AM
9km@4:25kms Stromlo
Still vomiting and lactic coughing
PM
12km@4:40kms The Bay
More vomit
Sunday
AM
20km@4:25kms Narrabeen
PM
Strength +
4x200m (3) Goddard Park
29.6, 28.4, 27.4, 25.0
Vomited on the first warm up stride then instantly felt a million bucks. Hammy/glute feels great, ready to roll now.
128km week
AM
9km@4:54kms The Bay
PM
600m-89.21 ES Marks
Tuesday
AM
7km@4:26kms The Bay
+ Strength
PM
9km@4:34kms The Bay
Wednesday
300m-39.15 ES Marks
+ Strength
Thursday
Warm up, drills, strides, cool down ES Marks
Friday
AM
6km easy The Bay
PM
800m-2:04.54 4th ACT Champs
Took a gamble and it paid off i reckon, time will tell. Ran as hard as I could, hammy/glute survived. The worst lactic pain ever though, completely under prepared for 800m especially at 600m above sea level. Never vomited so much and taken as long to get my breath back after a race before, best pain ever!
Saturday
AM
9km@4:25kms Stromlo
Still vomiting and lactic coughing
PM
12km@4:40kms The Bay
More vomit
Sunday
AM
20km@4:25kms Narrabeen
PM
Strength +
4x200m (3) Goddard Park
29.6, 28.4, 27.4, 25.0
Vomited on the first warm up stride then instantly felt a million bucks. Hammy/glute feels great, ready to roll now.
128km week
Sunday, 2 February 2014
Zilch
Monday
8km@4:40kms The Bay
Tuesday
AM
7km@4:43kms The Bay
PM
8x150m ES Marks
Wednesday
AM
7km@4:32kms The Bay
PM
Strength
Thursday
AM
Strength
PM
3x1km@3:20kms, 4x150m-20.71 ES Marks
Friday
AM
Strength
PM
Strength
+9km easy
Saturday
AM
18km@4:20kms Watching Sun Run + Narrabeen Lake
PM
Strength +
20x200m (30) Barnwell Park
37avg
Sunday
AM
7km easy + 6x100m Hills + 3.5km@3:27kms Centennial Park
+ Strength
PM
12km @ 4:32kms Barnwell Park
106km week, struggling to breathe and body falling apart, oh well that's 800m running. It's been a while since my last decent session, just doing as little as possible to stay fit and sort out a jammed left hip the result of compensatory issues while protecting a hammy strain 6 weeks ago, still hoping to race 800m Friday at ACT Champs. Definitely a blessing, I've been taking way too many short cuts with prehab, just wish the 'blessing' arrived 2 months ago.
8km@4:40kms The Bay
Tuesday
AM
7km@4:43kms The Bay
PM
8x150m ES Marks
Wednesday
AM
7km@4:32kms The Bay
PM
Strength
Thursday
AM
Strength
PM
3x1km@3:20kms, 4x150m-20.71 ES Marks
Friday
AM
Strength
PM
Strength
+9km easy
Saturday
AM
18km@4:20kms Watching Sun Run + Narrabeen Lake
PM
Strength +
20x200m (30) Barnwell Park
37avg
Sunday
AM
7km easy + 6x100m Hills + 3.5km@3:27kms Centennial Park
+ Strength
PM
12km @ 4:32kms Barnwell Park
106km week, struggling to breathe and body falling apart, oh well that's 800m running. It's been a while since my last decent session, just doing as little as possible to stay fit and sort out a jammed left hip the result of compensatory issues while protecting a hammy strain 6 weeks ago, still hoping to race 800m Friday at ACT Champs. Definitely a blessing, I've been taking way too many short cuts with prehab, just wish the 'blessing' arrived 2 months ago.
Thursday, 23 January 2014
300m, 1km / 650m, 550m, 450m, 550m, 650m / 3x1km Hills /
Monday
9km@4:44kms Shore
Tuesday
300m (15) 1km ES Marks
39.15, 3:00
Wednesday
Strength
Thursday
650m, 550m, 450m, 550m, 650m (10) Narrabeen
1:41 (62) 84 (61) 67 (60) 84 (62) 1:49 (64) *400m splits in brackets, was aiming for 61.5s.
First hard session of the season, now it gets tough.
Friday
AM
Strength
PM
7km@4:50kms The Bay
Saturday
3x1km Hills (8) Macquarie Hospital
3:28, 3:29, 3:30
Sunday
Rest
42km week
9km@4:44kms Shore
Tuesday
300m (15) 1km ES Marks
39.15, 3:00
Wednesday
Strength
Thursday
650m, 550m, 450m, 550m, 650m (10) Narrabeen
1:41 (62) 84 (61) 67 (60) 84 (62) 1:49 (64) *400m splits in brackets, was aiming for 61.5s.
First hard session of the season, now it gets tough.
Friday
AM
Strength
PM
7km@4:50kms The Bay
Saturday
3x1km Hills (8) Macquarie Hospital
3:28, 3:29, 3:30
Sunday
Rest
42km week
Tuesday, 14 January 2014
3x600m, 6x200m / 3x3x300m Hills) / 5km Parkrun / 6x200m
Monday
AM
Strength
PM
6km@4:17kms Centennial Park
+ Drills/Strides
Tuesday
AM
7km@4:42kms The Bay
PM
3x600m (6), 15min rest, 6x200m (1) ES Marks
95.4, 95.2, 94.4, 32.0, 31.0, 28.5, 28.5, 27.2, 27.2
Wednesday
AM
7km@4:40kms The Bay
PM
7km@4:40kms Shore
+ Drills
Thursday
AM
7km@4:47kms The Bay
PM
3x3x300m Hills (jog back/5min) Callan Park
51, 51, 51 / 50, 50, 49 / 51, 51, 51
Friday
AM
Strength
PM
5km@4:30kms Glover St Oval
Saturday
AM
5km-17:30 Curl Curl Parkrun
+ Strength
PM
5km@4:39kms Hen and Chicken Bay
Sunday
2x3x200m (2/5) Rotary
28, 27, 27 / 28, 27, 26
95km week and a new age group
AM
Strength
PM
6km@4:17kms Centennial Park
+ Drills/Strides
Tuesday
AM
7km@4:42kms The Bay
PM
3x600m (6), 15min rest, 6x200m (1) ES Marks
95.4, 95.2, 94.4, 32.0, 31.0, 28.5, 28.5, 27.2, 27.2
Wednesday
AM
7km@4:40kms The Bay
PM
7km@4:40kms Shore
+ Drills
Thursday
AM
7km@4:47kms The Bay
PM
3x3x300m Hills (jog back/5min) Callan Park
51, 51, 51 / 50, 50, 49 / 51, 51, 51
Friday
AM
Strength
PM
5km@4:30kms Glover St Oval
Saturday
AM
5km-17:30 Curl Curl Parkrun
+ Strength
PM
5km@4:39kms Hen and Chicken Bay
Sunday
2x3x200m (2/5) Rotary
28, 27, 27 / 28, 27, 26
95km week and a new age group
Tuesday, 7 January 2014
4x150m, 4x50m Hills / 5x1km / 600m, 4x150m / 1500m-4:25, 400m-53.73
Monday
AM
7km@4:54kms The Bay
+ Strength
PM
16km + 4x150m Glover St Hills and 4x50m Steep Hills
Fastest 150m-25.45
Tuesday
AM
7km@4:34kms The Bay
PM
5x1km ES Marks
2x1km (200m jog) 3:15, 3:15
2x1km (400m jog) 400m hard, 200m easy, 400m hard - 3:15 (72/52/71), 3:16 (70/56/70)
10min rest
1km hard - 2:54
Wednesday
AM
Strength
PM
6km@4:19kms + 4x100m Strides Centennial Park
Thursday
AM
7km@4:34kms The Bay
+ Strength
PM
600m (5) 4x150m (3) ES Marks
92.19, 21.86, 20.55, 19.45, 18.58
Friday
5km@4:30kms The Bay
Saturday
1500m-4:25.03 1st ANSW Club Champs O/30 at SOPAC
400m-53.73 1st
+ Strength
First 1500m in 6 years felt comfy and a good improvement on my previous effort in the 400m which was 4hrs later. Happy enough, heading in the right direction…then straight to the gym for squats, never want to be that slow again.
Sunday
AM
12km@4:46kms + 12x100m Hills Centennial Park
PM
Strength + Plyos
104km week
AM
7km@4:54kms The Bay
+ Strength
PM
16km + 4x150m Glover St Hills and 4x50m Steep Hills
Fastest 150m-25.45
Tuesday
AM
7km@4:34kms The Bay
PM
5x1km ES Marks
2x1km (200m jog) 3:15, 3:15
2x1km (400m jog) 400m hard, 200m easy, 400m hard - 3:15 (72/52/71), 3:16 (70/56/70)
10min rest
1km hard - 2:54
Wednesday
AM
Strength
PM
6km@4:19kms + 4x100m Strides Centennial Park
Thursday
AM
7km@4:34kms The Bay
+ Strength
PM
600m (5) 4x150m (3) ES Marks
92.19, 21.86, 20.55, 19.45, 18.58
Friday
5km@4:30kms The Bay
Saturday
1500m-4:25.03 1st ANSW Club Champs O/30 at SOPAC
400m-53.73 1st
+ Strength
First 1500m in 6 years felt comfy and a good improvement on my previous effort in the 400m which was 4hrs later. Happy enough, heading in the right direction…then straight to the gym for squats, never want to be that slow again.
Sunday
AM
12km@4:46kms + 12x100m Hills Centennial Park
PM
Strength + Plyos
104km week
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