Morning efforts this week

With the race on Friday night, and to allow maximum recovery time, not really doing a taper this week, just moving my sessions and long runs to the mornings rather than the evenings.

Mon am - 40 minutes
Mon pm - 55 minutes run home from work.
Tues am - 12 by 2minutes/1min off at Lane Cove NP before work.
Tues pm - 40 minutes around work.
Wed am - Met up with Macca, Colin, Fats and Dennis for a 90 minute run around the Bay covered 22km.

Plan is a short sharp session Thursday morning, before the 10km on Frid night.

Weekly Summary

I have forgotten how many weeks to go..

Good finish to the week a solid hitout at the Penrith fun run on Friday, a good Fatlek Sat morning and a good long run up in the Blue Mountains on Sunday morning although I got sun burnt.

Thurs pm - 45 minutes around work, 11km
Fri am - 30:20 for 10km (~10km) around Penrith Regatta Centre in new Nike Streak flats.
Fri pm - 36 minutes around home, looping around an Oval.
Sat am - Mona Fartlek with Colin at Centennial. Felt a little stiff from Fri's session.
Sun am - Tried to keep it flat. 2:32 from Blackheath to Bell and back along Trainline, then out and back to Evans Lookout. I calculate about 36km.

192km for the week. 10km track race Friday night coming up and then a solid progression to Rotterdam.

sticky...

Wed pm - Well it felt like I was in KL last night, almost but nowhere near as hot. I sweated out a 30km over 2 hours around Centennial Park. Went a little too hard too early and met Knoxy for the last 10 minutes

Thurs am - 31 minutes around work, 8km

stung on the armpit

Mon am - 38 minutes = 10km
Mon pm - 62 minutes = 16km run home from work.
Tues am - 45 minutes - 11km
Tues pm - On the new Homebush warmup track. Well I was travelling well through last nights session, just finished 4 by 2km with 1km float and then a bee stung me on the armpit while I was in my float. Too painful to continue or do a warm-down.

6:08/3:45/6:09/3:45/6:23/3:45/6:16

Wed am - 46 min - 11km around the Bay.

weekly review 11 to go to Rotterdam

166km for the week and a good shot in the arm after a pleasing Cross Country in Canberra. Stayed with the leaders through 2km in 6 min, then slowed a little between 2-4, then managed to maintain a good pace passing a few and almost catching a few. 8km in 24:58.

Wed pm - Run around home.
Thurs lunch - 40 minutes around work.
Thurs pm - 8 by 1 minute on and off, with spikes on Timbrell Park.
Fri - rest
Sat am - Canberra - cross in Canberra
Sat pm - 40 minutes around home
Sun am - Solid 29km in 1:48.

Mon am - 38 minutes looping around ovals near home. 9km.

Finally woke up early and run

Mon lunch - 40 minutes around Chatswood Oval.
Mon pm - 62 minutes around home through Pennant Hills Park, 16km
Tues lunch - 32 minutes around Willoughby, bumped into Crack. 8km
Tues pm - 7 by 1km, with 90sec recovery at Homebush. The 1km loop around Wentworth Common closed off. I think the sewrage plant not coping!
Wed am - 87 minutes around the Bay with Dennis and Action for part of it. 22km.

Poor week.

101km for the week.
Wed am - 40 minutes = 10km in KL
Flew back and didn't run again until Sat pm - 40 minutes = 10km
Sun am - 2:15 for North Epping to Woolwich return.

Training through the Cross COuntry trials.

Good session

Mon am - 60 minutes solid with the Frees
Tues am - 41 minutes around Taman Tun with Jan-Willem. Somehow running in pitch black after they turned the lights off. Nice loop.
Tues pm - At KLCC in the afternoon, 3km in 9:00, 3 min rest, 2km in 5:56, 3 min rest and 1km in 2:50. Long warm up and warm down. Really happy with the 1km speed and have yet to do longer than 1km here up until now. Such a woos when it comes to hot humid weather.

weekly update

135km for the week, considering some late night runs and early ones too.

Sat pm - ran at about 11:30pm after all the visitors left, for a 60 minute run around Taman Aman (Lake Aman), 5 minute loops, with the iPod on..otherwise I would go crazy.

Sun am - Caught up with Jan-Willem and his wife for a 55 minute trundle around Lake Gardens, very nice and enjoyed the followup breakfast.
Sun pm - 60 minutes solid again around the local housing estates. 15km.

Good 1km reps

Around KLCC in hot humid conditions, which has a couple of little hills in it.

7 by 1km, with 300m jog
2:59, 2:59, 3:03, 3:03, 2:59, 3:00, 3:03.

Good 20 minute warm up and warm down.
Will be missing in action at the 5km State Champs due to family commitments here.
Instead heading to National Cross in Canberra.

In mourning..

Well God knows best. The All mighty took my father-in-law from this earth and God willing into heaven.

He passed away finishing the pilgramage in Hajj. He was blessed not only with an amazing heart but to pass away in the Holy Land with possibly millions attending his funeral prayer. Poor mother-in-law has just arrived back and we are comforting her in KL.

.......back to training diary.

Wed 28/12 - AM - 44m = 11km PM - 1:44, 26km
Thurs - AM - 41m = 10km, Mona Fartlek in windy conditions
Fri - AM 44m = 10km, PM 54m = 14km solid
Sat - AM - 36 minute threshold at Homebush, PM - 41m = 10km
Sun - AM - 34km from Home to Woolwich and back

198km for the week.

Flying to KL.

Mon missed in the air.
Tues - AM 60m = 16km. PM 40m = 10km
Wed - AM 40m = 10km.
Thurs - AM 50m = 12km, PM Mona Farlek around the roads of the housing estate.
Fri am AM 32m = 8km.