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