5km Pb And Win

Had A Good Time Trial At The Sri Chimmony 5km Race At Princess Park.

Did a 3.8 - 4km Warm Up Then 5 Quick Stides Wasn't Feeling To Great.

Started The Race Not Right At The Front A few Blokes Took To The Lead With The 10k Winner Flying Away From The Get Go.

Went Through 1km In 3:25 And 2km 6:47 And Was Right Up In The Lead Of The 5k And Sitting Nicely Behind The Second Place 10k Runner, I Had Pressed The Stop Button On My Watch By Mistake At 2km And Only Noticed At The 3km Point.

When We Hit The Turn Around Part With 1.5km To Go I was Felling Good And Was Going Stong Up The Little Hills Not Long After The Turn Point I Had Moved Up Ahead Of The 2nd Placed 10km Runner Only To Be Then Past Again 200 Or So Meters Later.

When I Could See The Finsh Tent I Went Overtake The 10km 2nd Place Getter Again And Pulled Away Nicely To Win The 5km By A Very Healthy Margin In A Time Of 17:12.

Finshed With A Warm Down Of 6.7km.

All In All A Nice Day And Worth The Trip Down On The Train And The Alone Stare In The Motor In The Night Before.

Next Sunday Is The Big One With The World XC Trials Should Be Fun

Been A Long Time Between Posts

Trainning Is Starting To Get Back On Track After A Bit Of A Up A Down Few Months.

Today Felt Good.

Started With A 3k W/u Then 3 Quick Strides Followed By 4x2k. Was Done I As Very Slighty Rolling Hill Course

2k 7:17

2k 7:18

2k 7:25

2k 7:22

W/d 5.3k Home

Total 17.37k 1:11:50

Did A Easy 4.3k In The Pm To Shake Out The Legs

Tommorow Morning Is An Easy 1Hr Run + 5x100m @90%

Good Week

Monday - 42 mins 9.3km

Tuesday - 25x125m Hills Sprints 13.3km Total

Wedsenday - 42 Mins Easy 9.3km

Thursday - 11.9km Steady 52:20

Friday - 34 Mins Easy 7.1km

Sat - 6km At 10k Effort Low (21's For The 6k) Total 55Min 13.6km

Sunday - 17km Easy In 76:21

Total 81.35Km

Also Did Gym Work And Core In The Pm On Monday And Wedsenday

Sick Week

Missed A Few Quilty Sessions This Week With A Virus So Have Had To Take It Easy.

Mon - 14km In 60 Mins Average Hr - 158 Plus 55 Mins In The Gym In The Afternoon

Tuesday -

Am - 16km 1:07:55 Average Heart RAte - 161

Pm - 6Km - 28:15 Average Heart Rate - 151 Felt Shocking

The Am Session Was Meant To Be 3x2 K But I Was Still Feeling ill And Weak So Took It Easy


Wesenday - 13.5k - 58:12 Average Heart Rate - 161

Still Feeling Crap But A Little Better Should Be Right To Do Me Long Reps Tommorow

Will Be Planning On Doing - 3 - 4 - 5 -4 -3 -5 -4 - 2Mins With Half Time Easy Steady Recovery Followed By 6x150m With Same Recovery

Mon - 11.2km 50Mins Av Hrt 158

Tues - Am- 5x1km 3:30 -3:35 With 90sec-2mins Float At 4:20 Per Km (54:54 13.6Km) Pm - 30:32 6.6Km Av Hr 155

Wes - 1:12:07 16km Av Hr 161

Thurs- Am - 10 x 60-90Sec 3:20-3:30 p/k /60 Sec Float 4:15 - 4:20 p/k (52:30 12.7km) Pm - 35:14 7.6Km Av Hr 151

Fri - Am - 45:11 9.8Km Av Hr 152 Pm - 30:24 6.4km Av Hr 149

Sat - Tempo 25 Mins (6.8km) In The Bush With A Few Hills(1:00:52 14.9km) Pm -40:16 8.6Km Av Hr 150

Sun - 2:00:11 -27-27.5Km Av Hr 160

Total 134.6Km

Happy With The Week Wasn't Happy With The 1km Reps But Then I Saw How Fast The Recoverys Where.

The Last 2 Weeks Of Trainning Have Been Really Solid The Calfs Have Been Fairly Sore But I Have Been Able To Get Through The Sessions And Set A 5k Pb

Monday - Easy 40 Mins 8.7km

Tuesday- Long Reps 5x4 Mins 1100-1150meters (2Mins Steady Jog Rec About 450 Meters) 13.5km 56mins Pm 34 Mins Easy 7km

Wed - 15km Easy 70Mins

Thursday - Short Reps 10x1 Min (290-300m) (1 Min Steady Rec 220-230 Meters) 11.9k 50mins Pm Easy 6.8km 30Mins

Friday - 46 Mins 9.8km
Sat - 10 Min W/u 26 Min Tempo/7km 16 Min W/d 52:42 13.2km Pm 30:40 6.7km

Sunday - Long Run 1:43:15 23.2km

Total - 115.9 Km

Mon - Easy 1ok 47mins

Tues - Mono Fartlek 54mins 12.9km Pm 30:30 6.6km

Wed - 1:14:20 16.5km

Thur - 1x2min, 2x1:45 , 4x 90sec 1x1min 50 Mins 12.1km

Fri - 40Mins 8.4Km

Sat Am - 4.5km + Strides Day - 4km W/u 5km Race 17:43 Pm 25Mins 5.1km

Sun -Long Run 1:40:28 21.9km

Total 113.km

Todays Workout Was A Good One 4x3 Mins With 2Mins Rec Covering About 900m In The 3 Min Intervals. 12-12.5km Total Run 52Mins

I Have Had Plenty Of Advice To Drop The Volume And Up The Pace So I Will Try That And See How That Works Out. Thinking About Doing The Cross Country Event In Ballarat Or Maybe The Mountain Champs At Frentree Gully This Week It

Probaly A Nice Easy 5k Later Today To Finish The Day

Later, Finny