3km effort / 4km effort, 4x400, 6x200 / 4x(500,300,200m) / 6km Tempo / 1600, 1200, 800, 400 / 1200, 2x1km, 400 /

Monday
AM
Rest
PM
9km@4:20s Centennial +
9x200m-36s ES Marks

Tuesday
AM
7km easy Drummoyne
PM
1200, 5x600, 300 (60/90) Taplin
1200-3:59s
600/300-3:39avg/3:20avg
300 Road - 50.9

Wednesday
AM
7km easy Drummoyne
PM
11km including 3km@3:30kms North Sydney

Thursday
AM
9km@4:45kms Hen and Chicken
PM
2km@3:50kms The Bay

Friday
Rest

Saturday
AM
4km@3:45kms, 4x400-74's (1/2 lap jog), 6x200-31s (90sec) North Sydney
PM
9km easy SOPAC

Sunday
AM
19km@4:39kms Centennial
PM
16km@4:25km The Bay

128km week

Monday
AM
9km@4:25km Drummoyne
PM
16km@4:59kms

Tuesday
AM
8km@4:57kms
PM
4x(500,300,200m) (3min cycle/5)
Decent, 96, 91, 92, 91 for the 500s

Wednesday
AM
9km slooooow The Bay
PM
8km easy Penrith

Xmas Day
AM
6km@3:36kms The Bay
Almost resembled running
PM
13km@4:57s Faulco Point

Friday
AM
12km@4:50 Centennial
PM
10km@4:45 The Bay

Saturday
AM
North Sydney
1600@3:19
1200@3:15
800@3:05
400@2:55
PM
7km easy Drummoyne

Sunday
AM
20km@4:38 Centennial
PM
7km@4:45 The Bay

157km week

Monday
Rest

Tuesday
AM
1200, 2x1km, 400 (long breaks) Narrabeen
3:43, 3:28, 3:23, 64
PM
9km easy Drummoyne

Wednesday
AM
15km@4:46 Centennial
PM
6km easy The Bay

6550km for the year at 126 per week

zzz zzz

Monday
AM
12km@4:40km The Bay
PM
16km@4:35km Centennial

Tuesday
AM
12km@4:34kms The Bay
PM
14km including 6x300m ES Marks

Wednesday
AM
20km@4:31kms The Bay
PM
Rest

Thursday
AM
6km effort @3:55kms Drummoyne
PM
9km@4:25kms

Friday
AM
16km easy The Bay
PM
Rest

Saturday
AM
20km including 10@3:57s The Bay
PM
3 easy SOPAC

Sunday
16km@4:44kms Centennial

150km week, went from 10min@3:55s last thursday to 10km@3:57s yesterday, hard to be disappointed with quadrupling my 'speed' work in 9 days. 5 weeks since tearing hammy, i couldn't have hoped for better progress, a bit quicker next week would be nice.

and a lot more nuffink

Monday
AM
7km@4:45kms The Bay
PM
16km@4:40kms The Bay

Tuesday
AM
8km easy The Bay
PM
17km easy Centennial

Wednesday
AM
7km@4:45kms The Bay
PM
16km@4:44kms The Bay

Thursday
AM
12km including 10min@3:55s Glover
PM
8km easy The Bay

Friday
AM
12km@4:40kms The Bay
PM
16km@4:21kms The Bay

Saturday
AM
18km including a few 1500m and 6x400m-80sec efforts North Sydney Oval
PM
6km@4:40kms Drummoyne

Sunday
AM
20km@4:38kms Centennial
PM
7km@4:28kms The Bay

170km week

Monday
AM
7km easy The Bay
+Strength
PM
13km@4:48kms The Bay

Tuesday
AM
11km@4:40kms The Bay
+Strength
PM
14km@4:28kms The Bay

Wednesday
AM
7km@4:56kms The Bay
PM
10km@4:42kms Centennial

Thursday
AM
7km@4:44kms The Bay
PM
16km@4:35kms Glover

Friday
AM
7km@4:38kms The Bay
PM
9km@4:26kms Drummoyne Oval

Saturday
AM
23km@4:54kms The Bay
PM
7km+3km easy Bankstown

Sunday
AM
17km@4:40kms Centennial
PM
Strength +
12km@4:20kms Five Dock

163km week

Nuffink

Monday

Nuffink

Tuesday

PM

2km easy, strength, 2km easy The Bay

probably another 3 or 4km running around clocking a track sesh at es marks in the evening.

Wednesday
PM
7km Easy Centennial Park
great progress, happy

Thursday
PM
10km@4:50km Glover

Friday
PM
Strength

Saturday
AM
10km North Sydney
PM
Strength+
7km@4:52kms Five Dock

Sunday
AM
16km@4:44kms Centennial
PM
Strength+
6km easy Campbell

63km week

Monday
AM
Strength
PM
10km@4:40kms

Tuesday
AM
9km@4:30kms Glover
PM
5km ES Marks

Wednesday
AM
9km@4:44kms
+Strength
PM
9km easy Glover
+30min bike

Thursday
AM
9km easy Glover
PM
9km easy Glover
+35min bike

Friday
AM
12km easy Glover
PM
Strength
+40min bike

Saturday
AM
2km+8km North Sydney/Joeys
PM
9km easy Glover
+Strength
+45min bike

Sunday
AM
15km@4:40km Centennial
+Strength
PM
50min bike
+Strength
+5km easy Wareemba

119km week

3x400, 2x(3x300) / 6x150m / 4x200m, 2x(300,200,100) / 400m-DNF

Monday
AM Rest
PM
3x400, 2x(3x300) (300 jog/7min) ES Marks
65, 66, 65
45, 48, 47
44, 46, 45
My worst pacing performance ever, was meant to be 64s and 46.5s, useless. Felt too fresh from the rest week and butchered the session!

Tuesday
AM
14km including 2x10min@3:45kms at North Sydney Oval
+6x150m-21.4avg
PM
6km@4:38kms Hen and Chicken

Wednesday
AM
6km@4:59kms The Bay
+4x100m
PM
12km including 1600, 1200, 800, 400 efforts North Sydney Oval
Pace 3:49, 3:49, 3:43, 3:19

Thursday
AM
6km@4:33kms The Bay
PM
4x200 (3), 2x(300 (45) 200 (30) 100) (3) Drummoyne Oval
29avg / 51, 34, 17 / 48, 33, 16
Covered in sand

Friday
Rest

Saturday
AM
6km easy The Bay
PM
400m-Twang SOPAC

Sunday
Nuffink

82km week

10x1min / 2km, 300, 4x200, 300 / 10km /

Monday
AM
9km@4:57kms Barnwell
PM
Rest

Tuesday
AM
Rest
PM
10x1min (1) Glover
2:58 pace

Wednesday
PM
13km including 20min fartlek at 3:57kms North Sydney Oval
big session tomorrow, couldn't be any fresher!

Thursday
PM
2km (5) 300m (3) 4x200m (1) (10) 300m ES Marks
6:40, 45.0, 30, 30, 30, 30, 41.11

Friday
AM
6km@4:50kms Glover

Saturday
AM
10km-13th 38:02 Striders Lane Cove
PM
12km+8x100m ES Marks

Sunday
14km@4:45kms Centennial

100km week, ready for the 6 week build up to an 800 13th Dec and 400 20th Dec.

6x200m / 5x2min, 2x5min / 600m + 3x(300m, 200m) / 4.5km, 3km, 1.5km Hilly + 3x150m / 4x400m Hills

Monday
AM
Rest
PM
6x200m ES Marks
4x200m (3) 32, 30, 28.9, 27.8
2x200m (10) 27.6, 25.8

Tuesday
AM
8km easy Domain
PM
11km including 5x2min (1min jog), 2x5min (5) Centennial Park
Struggled.

Wednesday
AM
9km@4:52kms The Bay
PM
12km including 5km@3:59kms North Sydney Oval

Thursday
AM
Rest
PM
600m-90.80 (20) 3x(300 (jog 200) 200) (7) ES Marks

Friday
Rest

Saturday
AM
4.5km, 3km, 1.5km Hilly loops St Leonards Park
3:43, 3:41, 3:35s
+ 3x150m
PM
6km easy Five Dock

Sunday
AM
20km@4:43kms Centennial
+Strength
PM
4x400m Hills (walk back) Callan Park
75, 73, 74, 70

124km, good week

1km, 10x300m, 600m / 10x200m + 2x3min / 6x150m / 7.5km tempo+6x180m Hills

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.

6km effort / 2km Tempo+600,500,400,300,4x200m / 8x800m Hills / Curl Curl Parkrun

Monday
AM
12km@4:50s The Bay
PM
12km including 6km@3:50s The Bay

Tuesday
AM
9km@5:04s Barnwell Park
+ Strength
PM
2km (10) 600 (6) 500 (5) 400 (4) 300 (3) 4x200 (2) ES Marks
6:30, 1:42, 83, 63, 45, 29, 29, 29, 29

Wednesday
AM
Strength
PM
12km including 20min@4:02s North Sydney

Thursday
AM
Rest
PM
8x800m Hills North Sydney Oval
3:00, 3:00, 3:00, 2:59, 2:59, 2:58, 2:58, 2:54

Friday
AM
Strength
PM
7km@5:10kms St Leonards Park
+3x100m

Saturday
AM
5km-18:05 (5) 10x1min (1) Curl Curl
avg 321m
PM
Rest

Sunday
AM
16km@3:40kms Centennial Park
+Strength
PM
8x100m Hills King George

125km week, back on track

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

Still nuffink / 6km Tempo / Big Balls

Monday
AM
9km@4:54kms Five Dock Bay
+ Strength
PM
16km@4:39kms Parra Park

Tuesday
AM
6km@4:56kms Campbell
+Strength
PM
6km@4:52kms Glover

Wednesday
AM
10km@5:00kms North Sydney
+Strength
PM
12km@4:30kms North Sydney

Thursday
AM
Rest
PM
13km of nothing really, a few 64sec 400s and alot of 29-31sec 200s pacing a squadlet doing a big session. Hammy improving, will keep it cruisy til next Tuesday.

Friday
AM
8km@4:59kms The Bay
+Strength
PM
6km@4:56kms The Bay

Saturday
AM
17km including 6km@3:34kms The Bay
PM
9km@4:38kms Five Dock Bay

Sunday
AM
18km@4:39kms Centennial
+Strength
PM
9km@4:59kms Campbell

Not my balls, calm down everyone. Steve went to Berlin to lay his balls on the line and as usual he succeeded. Off his 88:21 3 weeks ago in Perth he's run 3:01.40, no big deal right!? +2:30 conversion per half is pretty standard for our squad since 2011, except this guy is training solo in Singapore - i won't mention his age in case he reads this piece of crap blog. Love this guy, what a bloody legend.

139km of plodding this week and 5 big strength sessions, hopefully the hammy is ready to run from Tuesday.

Nuffink

Monday
5km@5:16kms The Bay
+ Strength

Tuesday
6km+
Strength

Wednesday
Strength

Thursday
7km@5:16kms The Bay

Friday
7km@4:44kms The Bay
+Strength

Saturday
AM
13km including 7min and 3min @ 3:40kms Coogee Oval
PM
6km@4:42kms Campbell Park
+Strength

Sunday
AM
13km@4:47kms Narrabeen
PM
9km@5:02kms Hen and Chicken

66km week, strained hammy last Thursday, active recovery seems to be working.

6km Tempo / 4x200m

Monday
AM
8km@4:42kms The Bay
PM
Rest

Tuesday
AM
Rest
PM
1km, 4x200s Glover St
Was too slow to bother

Wednesday
AM
8km@4:43kms The Bay
+Strength
PM
6km@3:29kms Glover
first remotely decent run for 3 weeks

Thursday
AM
7km@4:41kms Campbell Park
+ Strength
PM
4x200m (4) Glover
29.88, 27.14, 27.10, 27.06
there's a runner in there somewhere, getting closer

Friday
Rest

Saturday
Curl Curl Parkrun 17:55

Sunday
AM
23km@4:42kms Centennial Pk
PM
10km@4:48kms Centennial Pk

100km, rubbish week. Good 800m Thursday, just the small matter of doing it without 12min rest.