Weekly Summary 6 of 22

198 km for the week. Diet poor, not enough stretching, but strength is there. Maybe some longer sessions and some hill reps to get things going again.

Wed pm - 43 minutes = 10km
Thurs am - 40 min = 10km
Thurs pm - 8 by 700m at Pennant Hills Park, long warm down/up.
Fri am - 40 min = 10km - arrive Melbourne stinking hot and windy
Fri pm - 40 min = 10km - still stinking.
Sat am - 3 laps progressive around the Tan, well supposed to be. 12:40, 12:20 and 12:31, really struggled up the hill the third time.
Sat pm - 49 min = 12km
Sun am - 2:30 at the Dandenongs, hung in there with Mike Chettle coming up the mountain again and finished another 30 minutes after running with them. Felt really good, love it up there.
Mon am - 66 minutes - 17km around Bundoora Park and the surrounding parks on grass.
Mon pm - 32 minutes - in hail around Montrose....brrr
Tues am - Missed
Tues pm - 11 by 1km with 90sec jog rest at Homebush, under 2:55 for most reps. Felt really good and strong.

Not too good.

Missed the session last night, but ran none the less, Xmas party and birthday cakes made a real difference. Another dinner tonight...but glad I did my long run this morning waking at 5am.

Mon am - 42 min - Chatswood, Willoughby - 10km.
Mon pm - 67 min - Home from work, through Bush near end and extending on. 18km
Tues am - 40 min - From home to work, with additional lift early on from wife. 10km
Tues pm - Ran 20 minutes to track, felt sick and ran another 25 minutes back. 10km
Wed am - 1:50 Buffalo Ck loop, with 2k taken off, 28km

Weekly Summary

199km for the week and started doing that extra stuff that makes a difference, stretching, core stability. Really happy with the long run on Sunday, a hilly 32km in 2:10 and a good session on Saturday a 36minute threshold. I had planned to do an 800m for fun at Homebush, but didn't quite make it in time.

This week planned on being an even bigger volume week, but really busy at the sametime. Have pulled up really well.

Hit the deck

Wed pm - Good 1 hour 40m from Work, looping around an oval for 25 minutes, then up High St, Willoughby, Mowbray, abuklea, eastwood then north epping.
Thurs am - 46 minute run in work, quite steamy.
Thurs pm - Hit the deck in the middle of a 10 by 1m on and 1m float. Found a pot-hole whilst running around Macq Uni and two Uni students laughed at me. I was conscious of getting back up again. The grass burn tickled for the rest of the night.
Fri am - 40m from Physiocise class.

Looking to get a longer session out Sat morning, something like 3 by 5km with 3m rest. Then might try an 800m track race in the afternoon as a novelty.

Good start

Mon am - 40 minutes around home at good pace, 10km
Mon pm - In the frees ran the long way home from work a little sore in the quads. 64m - 16km.
Tues am - Ran to work, 11km 46m. Then off for a massage with Easy Tiger.
Tues pm - 9 by 1km reps at Wentworth Common, b/w 2:57 and 3:00.
Wed am - 46 minutes around the bay with the boys, 11km.

Weekly update

Well an easy week by my standards, 126km.
Thurs am - 30 minutes 7km around home.
Fri pm - 60 minutes - 15km around home.
Sat am - 6km around Queens Park with Sean Williams squad in 18:36.
Sun - rest.

Back to high milage this week ~ 200km for next two weeks, then focus on speed for State 5km.

Centennial Park just brilliant

1 hour 40 min, running inside laps with Knoxy. Can't believe we just kept running laps, without going to the outside. By the end the pace was hot 3:30-3:40 pace I would suspect. 25km.

Tough track

Need to look after the LHS of the body felt very stiff after track on Tuesday night. Actually felt it on the 2nd rep.

Mon pm - 56 minutes solid around Woolwich, then to the Pub for dinner.
Tues lunch - 40 minutes from Chatswood past Artarmon and on that oval near Gore Hill.
Tues pm - 15 by 400m with 200m jog/float at Dunbar Park. Most between 67 and 71, floats around 50sec. Long warm up and warm down there.
Wed am - 46 minutes around the Bay, 11km.

CC Half

Fri pm - An easy 40 minutes around home.
Sat am - AN easy 50 minutes around home.
Sun am - Early drive up to the Entrance after a late night. Ran a 68:19 was flying through half way and struggled with the twists and turns later in the race. Am in need of a massage. I spent 30 minutes on a park bench after the race stretching which was exactly what I needed.

168km for the week. A week of a drop in distance and more focus on speed. Then back to some volume training. Happy with how I am progressing. Need to be careful of injuries and keep focus on stretching.

Mon am - 9km - 37 minutes around home.

Good week

Well the training has gone well this week, even though have been working 10-12 hour days.

Mon pm - 60 minutes
Tues am - 36 minutes around home
Tues pm - 8 by 4minutes with 2 min float at Lane Cove National Park between 6.5km and 8km of 10km course.
Wed am - 45 minutes around the Bay with the boys
Wed pm - Weird course, up Pacific Highway from work to Hornsby and back down Pennant Hills Rd, 90 minutes
Thurs am - 45 minutes around work at lunch time
Thurs pm - 14:43 at Dunbar Track in Ryde at about 9:30pm at night. 8 by 400m with 200m float on grass. Really really happy. Long warm up and warm down.
Fri am - 41 minutes back and from physiocise.