Thursday 30 August 2012

5x (2x500)

AM
10km-44:56 (4:30kms) Solo Hen and Chicken Bay

PM
5(2x500 (1/3)) Solo The Bay

95/85, 94/86, 93/86, 92/87, 91/87

1st of each set easy then a 1min recovery then the 2nd rep hard with 3min between sets.

Read all about Lance Armstrong the filthy rotten cheat

Wednesday 29 August 2012

Freedom

Wednesday

AM
10km-43:02 (4:18kms) Solo Hen and Chicken Bay

+ Strength


PM
16km-71:58 (4:30kms) Solo The Bay

+ 16x100m, from 15.4 down to 14.7 at Nield Park

Every time I break out of jog mode I feel like my body remembers something long forgotten. Been running ugly for 8 years protecting niggles, the last 2 weeks introducing speed have felt better than ever. I might even trying something fast next week if still feeling this good.

Tuesday 28 August 2012

10 + 1x400m

Monday

AM
20km-91:00 (4:33kms) Solo The Bay

+ Strength

Mid AM
6x100m Dalgety Hills Fastest 16.7

PM
8km-37:20 (4:40kms) With Copey The Bay


Tuesday

AM
10km-44:07 (4:25kms) Solo The Bay

+ Strength

PM
10x400 (1) 68, 68, 67, 67, 65, 65, 65, 65, 63, 62 (10) 400m-57.6 Solo at Nield Park





Sunday 26 August 2012

6x300m Hills

Friday

AM
Strength

PM
9km-42:00 (4:40kms) + drills, 12x100m strides Solo The Bay/Nield Park


Saturday

AM
23km with 20km Progression@4:07kms With Megsy and Poo The Bay

PM
9km-39:00 (4:20kms) Solo The Bay


Sunday

AM
6km-25:20 (4:13kms) The Bay + 6x300m (3:30) Iron Cove Hills 58, 55, 55, 54

PM
10km-44:12 (4:25kms) Solo The Bay

184km week


Thursday 23 August 2012

2x4x200m

Wednesday

AM
20km-80:40 (4:02kms) Solo The Bay

+ Strength

PM
11km-46:51 (4:25kms) With Copey The Bay


Thursday

AM
9km-40:40 (4:31kms) Solo Campbell Park

PM
2x4x200m (3min between reps/5min between sets) Solo Leichhardt Park

1st Set easy 32.3, 32.3, 32.0, 31.3. 2nd set 31.2, 29.0, 28.3, 25.1....yeah right, massive tailwind :-) Shock to the system, should be right to walk in about a week or so, vomit vomit vomit, ouch!

Tuesday 21 August 2012

10x150m

Monday

AM
27km-1:47.57 (4:00kms) Solo The Bay

Mid AM
9km-40:21 (4:29kms) Solo Wenty Park


Tuesday

AM
9km-40:39 (4:31kms) Solo Campbell Park

PM
10x150m (3) Solo Nield Park

Comfy, fastest 21.5, last 4 sub 22.

+ 16km-71:40 (4:29kms) The Bay

Sunday 19 August 2012

Starvin Marvin

Saturday cont'

PM
9km easy Solo The Bay


Sunday

AM
17km including 10km-39:20 with Steve, Megsy and Meg2 The Bay

Time Trial day, all ran out of their skin. Steve 6km 23:03 27sec quicker than last time, Meg2 6km 24:12 a whopping 2min PB, Megsy 10km 38:50 30sec faster than 10km PB, woah!

PM
9km easy Solo The Bay

154km

Saturday 18 August 2012

Akuna Bay Multisport

Monday

AM
30min bike + 9km-36:09 (4:01kms) Solo Hen and Chicken Bay

PM
20km-89:21 (4:28kms) Solo Broadbeach


Tuesday

AM
9km-41:04 (4:34kms) Solo Broadbeach

+ Strength

PM
10x500 (1) avg 97s, Solo Broadbeach


Wednesday

AM
9km-39:00 (4:20kms) Solo Broadbeach

+ Strength

PM
24km-1:45.17 (4:23kms) Solo from Seaworld to Broadbeach


Thursday

22min Fartlek (3:42kms) Solo Broadbeach


Friday

30min bike, 30min kayak, 3km run Solo Narrabeen


Saturday

Akuna Bay Multisport 57th 3:49.45

Tough day, very windy drank alot of salt water. Tubby got me by 39sec, he is the boss!

Sunday 12 August 2012

Birthday Boys

Saturday

AM
50km bike including 3x4km Akuna Hill 13:00, 13:25, 12:52
9km Kayak
9km Run 36:40 (4:04kms)

+ Strength

PM
20km-90:00 (4:30kms) Solo The Bay


Sunday

AM
20min Fartlek (10x 75sec hard/45sec float) 3:45kms Solo The Bay

PM
30km Bike
16km Run - 71:42 (4:29kms)

+ Strength

Flat out with the boys 1st and 3rd Birthday Parties so didn't get as much training done as I planned this weekend, worked out for the best as I'm a bit tired now. One more week of this bikyaking business then it's time to get stuck into some hard running again.

Olympics is nearly done, haven't watched alot as free to air coverage sucks and I'd be obese in 6 months if I got pay TV. Performance wise obviously Bolt is the stand out performer with Rudisha and the entire 800m final incredible. I enjoyed the dominant performance of Kirani James, could he be the best clean athlete at the games or am I dreaming?

Great running at City 2 Surf this morning by squadlets Megsy sub 4min kms for a 5min pb, and a surprise 3min pb for Meg2 just missing a sub 60min. Getting mixed reviews on the weather, clients that hit their targets are saying big tailwinds, those that missed are saying big headwinds.

199km week.

Friday 10 August 2012

Beef Brisket

Wednesday

AM
10km-44:20 (4:26kms) Solo The Bay

+ Strength

Easy runs seem to be consistently much quicker than they were one month ago, hopefully an indicator of increased fitness, although I suspect it's more to do with the lack of intensity in my training at the moment.

PM
25km-1:43.00 (4:07kms) With Copey The Bay


Thursday

AM
10km-45:15 (4:32kms) Solo The Bay

+ Strength

PM
6x500 (1) avg 95s With Copey The Bay


Friday

AM
9km-35:51 (3:59kms) including 3km-9:39 Solo City

PM
16km-74:40 (4:40kms) Solo The Bay

WINDY, had to cancel the kayak session due to certain death.

On the pies, Fats keeps talking about CBD Bakery every Friday and without thinking my body subconsciously walks in and orders 4x Beef Briskets with sauce.

Tuesday 7 August 2012

Mighty Chondria

Monday

AM
10km-44:56 (4:30kms) Solo Wenty Park

+ Strength

PM
18km including 20/20 session Solo The Bay

3km easy, 20min fartlek, 5min easy, 20min threshold, 3km easy


Tuesday

AM
10km-40:50 (4:05kms) Solo The Bay

+ Strength

PM
9km Kayak-60:30 (6:43kms) Solo Narrabeen

22km with 16km solid @ 3:47kms including 10x500m avg 1:42s with 1min jog recovery from roughly 6-16km.



Sunday 5 August 2012

Shhh!

Friday

AM
16km-76:00 (4:45kms) Solo The Bay

Saw Jacko again, not looking as fresh as last week, must be cramming for C2S.

PM
9km-40:20 (4:29kms) Solo Huskisson


Saturday

AM
12km including a 6km effort @ 3:40kms Solo Huskisson

+ 60km bike and 1hr Kayak with Tubby Booderee/Huskisson

PM
8km-34:00 (4:15kms) Solo Murrays Beach Trail


Sunday

AM
40km Hard Bike + 9km-39:56 (4:26kms) With Tubby Booderee/Huskisson

PM
27km-1:48.00 (4:00kms) Solo The Bay

Some great results on the weekend, Steve back in form and the 2 Megans looking good for C2S. Super proud of Ben in the 10,000m great to see him 20th on the big stage, alot more to come from him in the next few years. Steve Solomon shut some mouths last night, sensational run!

201km for the week

Thursday 2 August 2012

6x1km

Wednesday

AM
9km-39:10 (4:21kms) Solo Campbell Park

+ Strength

PM
16km-72:00 (4:30kms) With Copey The Bay


Thursday

AM
10km-44:50 (4:29kms) Solo The Bay

PM
6x1km (2min recovery) Avg 3:09kms Solo The Bay

3:11, 3:09, 3:08, 3:09, 3:09, 3:08

Nice and even throughout each rep, no cheat sprints at the start or finish of any rep. Feeling fresh, monster weekend of training coming with Tubby in Huskisson.