Mona Fartlek

11km at lunch time around Chatswood
Pm Mona Fartlek lsat night around the Bay, got hooked up by a fisherman unde the City West Link bridge, which really annoyed me. Managed to go through first 3km in 9:35 and back to the starting position with most of the running into the wind into the second half. Quite pleased. Wouldn't it be great if someone could design a watch that beaped for every Mona Fartlek interval?

weekly summary wk 5 of 9

Thurs am - 9km
Thurs pm - 40 minute threshold around the bay, with 20m warm up and down.
Fri am - 41m - 10km.
Sat am - flew out to Tasmania and drove to Cradle Mountain.
Sat pm - 1:21 out and back along the road to Dove Lake in sideways snow. Lovely, 21kms covered.
Sun am - just as lovely in the fresh air. 20km covered.
Sun pm - 51m and 12km.

187km for the week. Happy with the endurance. Finding very little time for stretching being so busy with work. Also in dire straits for a massage.

Mon am - 40 minutes in Cradle Mtn, Mon pm - at about 11pm another 40 min in Hobart - 10km.
Tues am - 50 minutes in the sun along Sandy Bay, covered 12km, really enjoyed the suburbs and scenery too.
Wed am - 11km with Fats around the Bay
Wed pm - 3 sets of 5 * 400m with 100m jog b/w each rep and 200m jog b/w each set. In 68,65,67,66,67 - 66,66,68,67,66 - 68,68,67,67,67 with Jan-Willem@ES Marks who is on the comeback trail after Rotterdam. Felt comfortable even with short recovery.

out and back

From home and back yesterday. On the way in to my wife's work the short way to StL in 69 minutes covering 16km. Back from Chatswood around Roseville and return via Eastwood to North Epping covering 26km in 1:42. A marathon in a day, bloody hot and buggered when I got home.

Lilyfield rd hill reps

Tues am - 50 minutes = 12km around Chatswood
Tues pm - 5 km warmup, then 18 by 300m hills on Lilyfield rd, in 59-61 sec with 90-100 sec recovery jog back down the hill. Was meaning to do 20 but the 18th felt exhausted. 3km warmdown. First time I have done reps on the hill, will see how I pull up, but definitely a good location for it.

Weekly summary 4 out of 9

201km for the week. Feeling a little sore behing the right knee, probably needs attention.

Sat pm - 1 hour around home
Sun am - 31km around Buffalo Creek in just under 2 hours. Felt real good.

Mon pm - 90 minute run from Auburn after furniture shopping, to Meadowbank, via Beecroft to home, very hilly, covered 24km.

up into easter

Have been disappointed with this week of training other than Thursday night, which went really well. Struggling for motivation. Trying to get the speed back is difficult!

Tues pm - 10km. Missed session as too many "meetings" at work.
Wed am - 17km around home.
Wed pm - With Chris Truscott around Gladesville and Meadowbank, 1:48 covering 26km.
Thurs am - 10km around work.
Thurs pm - from home ran to Dunbar oval, then 18 by 400, all between 69 and 71, with 200m float. Nice run back.
Fri am - 75 minutes along Lane Cove river with Chris Hall, about 16km
Fri pm - ran to Concord where picked up by wife. Covered 12km in about 47 minutes.
Sat am - 20 min w/up, 10 minutes of 15 sec on, 15 sec off, really flattened me. At Lane Cove park, then 2 by 5km with 3 minutes rest over 10km course in 17:35 and 16:25. Only started to feel good with 2km to go.

weekly summary 3 of 9

Week 3 into 9 week program until the Sydney Half.

Thurs pm - Nothing, just did not feel like it.
Fri am - Ran to work 13km
Fri pm - Ran from work incorporating a bit further 16km
Sat am - 40 minute tempo around the Bay, 20 minutes into wind and 20 minutes back. 10 at Full mara pace, 10 at Half, 10 at 10km and then 10 at full. Covered 19km for the session
Sat pm - 10km through the bush near home.
Sun am - Buffalo ck star 31km in 2:01, felt cold for first hour, but then the Sun went up. Wedding Sun avo.

Covered 192km for the week. Only 2 sessions and need to improve my speed this week.

Mon pm (1:30pm) - 10km through bush near work, down mowbray, through Rotary track and back up Blue Gum Ck. Ran into a snake.
Mon pm - Ran home via North Ryde Common and Eastwood to Nth Epping. 16km 65 minutes.

lonely week so far

I don't know whether it is the daylight savings or the fact that I have done all but 1 of my runs on my Pat Malone, but it is very unmotivating at the moment. However, training still going along ok.

Mon am - 40 minutes for 9km.
Mon pm - 70 minutes at a very good pace around home covering 18km.
Tues am - 40 minutes for 9km.
Tues pm - Went to Homebush arrived at about 615pm and neither of the 2 tracks were open...disgusted I still did 8 by 1km on the road out there, with 500m down wind and the other 500 backup upwind.
Wed am - met Cam and Fats at the Bay for 10km
Wed pm - 1 hour 40 running from Chatswood to Castle Cove and back down Mowbray to Epping. It seems that people don't respect traffic signs as almost cleaned up from behind with someone making a right-hand where a sign indicated otherwise. About 24km had trouble with the wind and not feeling well.
Thurs am - Ran into work, 13km in 55min. Nice freshener.

weekly summary

Thurs pm - 5 km warmup Mona Fartlek at the Bay, 3k in 9:37 and short about 30 metres when turning at 10 minutes. Good session on a humid night and last with Macca. 4km warmdown.
Fri pm - 40 minutes on the flat in Chatswood. 9km.
Sat am - Domain race in 32:46 which was steady run, still don't have top gear, but good fitness coming back, felt like I could have kept going for a half.
Sat pm - 72 minutes around Hunters Hill with Chris Hall, covered 16km.
Sun am - Willoughby Star 29km in 2:00 with too many mistakes made on the map.

194 kms for the week, a little sad to see Macca head off from our shores as I will be short a training partner. Knee a little sore after Sunday, but better on Monday.