3km Tempo + 4x200m / 5x600m / Gold Coast 1/2 84th-77:49

Monday
AM
9km@4:50kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
3km (6) 4x200m (2) ES Marks
9:57, 34, 32, 30, 28

Wednesday
AM
14km Glover St
including 4x1km (200m) 3:43km avg, 2.4km@3:51kms
PM
6km Easy
+4x100m

Thursday
AM
Rest
PM
5x600m (2) Campbell Park
1:46avg

Friday
AM
7km@4:50kms The Bay
PM
Rest

Saturday
AM
3km+Drills/Strides
PM
Rest

Sunday
AM
GC 1/2 84th-77:49 66.5kg
Splits dead even from 5km-18:02, 10km-36:36 (18:34), 15km-55:09 (18:33), 20km-73:42 (18:33).
14 weeks@140km avg
PM
Rest

93km week.

2km + 3x1km / 5x1250m / Curl Curl Parkrun

Monday
AM
7km@5:02kms The Bay
PM
9km@4:39kms The Bay
+4x100m

Tuesday
AM
6km@4:35kms Darling Harbour
PM
2km (10) 3x1km (5)
6:18, 3:12, 3:10, 3:08
Windy

Wednesday
AM
9km@5:03kms The Bay
PM
9km@5:01kms The Bay
+4x100m

Thursday
AM
Rest
PM
5x2 laps (7min cycle) Campbell Park
3:09kms avg

Friday
AM
9km@4:59kms The Bay
PM
Rest

Saturday
AM
5km-16:47 (5) 6x300m (100m walk) Curl Curl Parkrun
59, 56, 56, 55, 54, 54
PM
Rest

Sunday
AM
15km@4:40kms Centennial Park
+4x100m Strides
PM
Strength

110km week

1600m tempo + 10x500m / 6km Tempo / 2x3km+6km effort

Monday
AM
9km@5:03kms The Bay
+ Strength
PM
16km@4:14kms Centennial Park
+ 4x100m Hills

Tuesday
AM
7km@5:25kms The Bay
PM
1600m (7) 10x500m (3:30 cycle) ES Marks
5:11, 94, 93, 94, 94, 94, 93, 92, 91, 89, 88

Wednesday
AM
Strength
PM
16km@4:45kms +4x100m The Bay
+ 4x100m

Thursday
AM
9km@5:07kms The Bay
PM
6km@3:33kms The Bay
Concrete

Friday
AM
7km@5:00kms The Bay
PM
Rest

Saturday
AM
2x3km (2 lap jog) 6km effort The Bay
Hilly, grass loop
10:22, 10:24, 6km@3:53kms
PM
Rest

Sunday
AM
20km@4:32kms Centennial Park
+ 4x100m Hills
last 5km@3:50s
PM
Rest

148km week (11km concrete)

1km effort + 5x1km / 5x(3min, 1min) / 18km Tempo

Monday
AM
8km@4:58kms The Bay
PM
Strength

Tuesday
AM
Rest
PM
1km effort (10) 5x1km (6min cycle) ES Marks
2:52, 3:10, 3:10, 3:09, 3:09, 3:06

Wednesday
AM
Rest
PM
16km@4:42kms The Bay
+4x100m

Thursday
AM
8km@4:40kms Darling Harbour
+ Strength
PM
5x(3min (2) 1min) 1min between sets Campbell Park
3min as a recovery@tempo effort, 1min hard
Every 3min effort was 3:15km pace, the 1min were 2:53-2:55km pace.
Friday
Rest Day

Saturday
AM
18km@3:55kms The Bay
6x Hilly, grass loop, wet.
PM
9km@4:49kms Campbell Park

Sunday
AM
22km@4:52kms Centennial Park
PM
8km@4:56kms The Bay

127km week

6km Fartlek + 6km Effort / 6x620m / 10km-8th 36:08

Monday
AM
10km@4:17kms The Bay
PM
Strength
Taking an easy week

Tuesday
AM
Rest
PM
6km Fartlek (2x700m, 2x500m, 2x400m, 2x300m, 2x200m/200m floats), 5min jog, 6km effort
Leichhardt Pool Loop - hilly, grass
6km Fartlek-3:40kms
6km Effort-3:44kms
We had 17 of our squad doing a version of this session today, only one idiot failed to run the effort faster than the fartlek, me!

Wednesday
AM
10km@5:03kms The Bay
PM
6km@4:59kms The Bay
+4x100m Strides

Thursday
AM
Strength
PM
6x1 lap Campbell Park
620m ish 2:00, 2:00, 1:59, 2:00, 1:59, 2:00
Less than 0.5 between fastest and slowest

Friday
AM
6km@4:40kms Darling Harbour
PM
Rest

Saturday
AM
Striders 10km-8th 36:08 North Head
PM
Strength

Sunday
AM
27km@4:38kms Centennial Park
PM
Rest

109km week (26km concrete)

Planning an early start to the track season before i fall any further down this list, the Europeans have only just started their season.

M40      800 Meter Run      Click Here to View Complete M40 800 Meter Run List
1	1:57.97	Mark Williams	USA	Swarthmore, PA, USA on 05/12/2014
2	1:58.56	Rafer Weaver	USA	Los Angeles, CA, USA on 03/08/2014
3	2:00.34	Art Siemers	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
4	2:00.44	Peter Brady	USA	New York, NY, USA on 06/05/2014
5	2:00.56	Michael Smith	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
6	2:00.81	Gary Howard	AUS	Sydney, AU-NS, AUS on 03/29/2014
7	2:01.3h	Joe Viljoen	RSA	Rustenburg, NWP, RSA on 03/22/2014
8	2:01.71	Timothy Gore	USA	San Diego, CA, USA on 04/26/2014
9	2:01.86	Brian Sax	USA	Walnut, CA, USA on 04/18/2014 - 04/19/2014
10	2:03.50	Lance Elliott	USA	Des Moines, IA, USA on 04/23/2014 - 04/27/2014

2km effort + 10x300m / 6km + 3km / NSW XC Relays / Balmoral Burn

Monday
AM
10km@4:53kms Five Dock Bay
PM
16km@4:46kms The Bay
+ 4x100m

Tuesday
AM
13km including 2x3km@3:59kms The Bay
PM
2km effort (10) 10x300m (2min cycle) ES Marks
6:19, 51avg

Wednesday
AM
10km@5:16kms The Bay
+ Strength
PM
16km@4:48kms The Bay
+ 4x100m

Thursday
AM
9km@5:12kms Campbell Park
PM
6km (1500m jog) 3km Campbell Park
6km@3:27kms, 3km@3:25kms, grass

Friday
AM
7km@4:58kms Campbell Park
PM
7km@4:45kms The Bay

Saturday
AM
9km easy Curl Curl
PM
4km XC - 13:29 Miranda
RBH O/35 2nd team behind Striders, 12th fastest split over 35.

Sunday
AM
27km@4:45kms Narrabeen
+ Balmoral Burn 2nd-1:41 40+, led until 10m to go, hardly surprising that both quads exploded.
PM
Strength +
9km@5:03kms The Bay

178km week (15km concrete)

6km Fartlek + 6km Effort / 10x430m / 15km Tempo

Monday
AM
10km@4:56kms The Bay
+ Strength Balmoral Burn training
PM
12km@4:47kms The Bay
+4x100m Strides

Tuesday
AM
16km@4:24kms The Bay
PM
6km Fartlek (2x700m, 2x500m, 2x400m, 2x300m, 2x200m efforts/200m floats), 5min jog, 6km effort.

Leichhardt Pool Loop - hilly, grass
6km Fartlek-3:45kms
6km effort-3:51kms

Wednesday
AM
10km@4:50kms The Bay
+ Strength Awaba style
PM
16km@4:28kms The Bay
+ 4x100m Strides

Thursday
AM
9km@5:04kms The Bay
PM
10x430m (1/2 lap jog) Glover
80, 80, 80, 80, 81, 80, 79, 78, 77, 76 - avg 79.

Friday
AM
12km@5:04kms The Bay
PM
Rest

Saturday
AM
15km Tempo @3:46kms The Bay
5x3km Grass Loop
PM
9km@4:39kms Hen and Chicken

Sunday
27km@4:47kms Centennial Park

180km week (9km concrete)

6km Tempo / 8x860m / SMH 1/2 81st 80:58

Monday
AM
9km@4:58kms The Bay
PM
Rest

Tuesday
AM
Strength
PM
6km Tempo - 20:22 (3:24kms) The Bay Concrete
Fastest for 5 years.

Wednesday
AM
Rest
PM
16km@4:39kms The Bay

Thursday
AM
10km@4:56kms The Bay
PM
8x860m (5min cycle) Glover
3:19kms

Friday
AM
Rest
PM
6km@4:38kms The Bay

Saturday
AM
11km easy Curl Curl
PM
Rest

Sunday
AM
SMH 1/2 81st 80:58 66.9kg
PM
9km easy The Bay

116km week (35km concrete)

1.5km + 6km fartlek / 6x1300m / 12km tempo / MDC 4km 5th-13:35

Monday
AM
9km@4:54kms The Bay
PM
16km@4:34kms The Bay

Tuesday
AM
9km@4:44kms The Bay
PM
1.5km (12min jog) 6km fartlek (2min hard/1min float) The Bay
1.5km - 4:37 concrete
6km Fartlek - 3:42kms grass
+ Strength

Wednesday
AM
9km@4:41kms The Bay
PM
16km@4:24kms The Bay

Thursday
AM
9km@4:54kms The Bay
PM
6x1300m (6min cycle) Glover St
3:16km avg, 5sec per km faster than 2 weeks ago with 20sec less recovery each rep.

Friday
AM
7km@5:12kms Hen and Chicken
PM
9km@4:58kms The Bay

Saturday
AM
12km@3:48kms The Bay
4x3km grass loops
PM
9km@4:42kms The Bay
+ Strength

Sunday
Mother's Day Classic 4km 5th-13:35

155km week (16km concrete)

2km Hard + 3km Fartlek / 6x430ish / 10km 35:36

Monday
AM
9km@4:42kms The Bay
PM
6km@4:27kms The Bay

Tuesday
2km Hard (2.5km jog) 3km Fartlek (600m efforts/200m floats) The Bay
2km-5:54, 400m splits 70, 72, 72, 74, 66 (road)
3km fartlek-3:41km avg (grass)

Wednesday
6km@4:56kms The Bay
+ 4x100m Strides

Thursday
6x 1 lap (1/2 lap jog) Glover St
fastest 79.90, slowest 80.22, nice.

Friday
AM
9km@4:45kms The Bay
PM
6km@4:42kms The Bay
+ 2x100m Hills

Saturday
AM
Sydney 10 - 35:36 101st 66.7kg
PM
10km@4:38kms Drummoyne Oval

Sunday
AM
24km@4:38kms The Bay
+ strength
PM
Strength +
9km@4:54kms Hen and Chicken

129km week (30km concrete)

12km Tempo / 6x1300m / Curl Curl Parkrun + 3 laps, 2 laps, 1 lap

Monday
AM
16km@4:58kms Seven Mile Beach
PM
Strength +
9km@4:41kms Five Dock Bay

Tuesday
AM
9km@4:54kms The Bay
PM
12km Tempo@3:48kms The Bay
Grass

Wednesday
16km@4:54kms The Bay

Thursday
6x1300m (2) Glover St
Pace 3:15km, 3:22, 3:22, 3:19, 3:24, 3:22
A little erratic but not too bad apart from the first rep.

Stoked that Jared has been selected to represent Oz for the first time, we first came together when he was a 1:53 man, he now eats 1:47s for breakfast and a lot more improvement to come. The best thing about my job is seeing those that are loyal on a massage and/or coaching front improve with me as i improve.

Friday
Rest

Saturday
AM
5km-18:03 (5) 3 laps, 2 laps, 1 lap (1/2 lap jog) Curl Curl
Laps 630ish metres, pace 3:47, 3:42, 3:37
PM
9km@4:43kms Campbell Park
+ Strength

Sunday
AM
24km@4:37kms The Bay
PM
9km@4:07kms The Bay

143km week (12km concrete)

16km Tempo / 3x5min, 1x10min Efforts / 6km Effort

Monday
AM
Strength
PM
16km Tempo @3:52kms The Bay
7km Concrete

Tuesday
AM
9km@5:05kms The Bay
PM
3x5min, 1x10min (2) Glover St

Pace-3:19, 3:20, 3:19/3:25

Wednesday
AM
9km@5:03kms The Bay
PM
16km@4:46kms The Bay

Thursday
3x2km Hills King George
4:10, 4:14, 4:16 - 4:30am pitch black

Friday
AM
22km Easy Minamurra track
PM
9km@4:39kms Seven Mile Beach

Saturday
AM
13km including 6km@3:54kms Seven Mile Beach
PM
9km@4:56kms Seven Mile Beach

Sunday
AM
24km@4:54kms Seven Mile Beach
PM
7km@4:58kms Seven Mile Beach

172km (7km concrete)

5x (860m, 430m) / 2x2km Hills / 2km, 1km efforts / 9km Tempo

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

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