Wednesday evening - Knox Masters
Warmup various including 2laps plus several
stride throughs at increasing speeds etc.
1 x 400m race - 2nd in 63.16 (best time for
about 5 months i think. Followed this up with
a quick jog of just around 2-300m to shake off
the effects of that race.
1 x 80m - 1st but timed incorrectly! Had a short
break after that before starting some speed work
mainly involving ins and outs using cones and
flat out runs of about 40m in between similar
distance floats maintaining form etc. Most of this
was done on the bend and was followed up with
a couple of laps to cooldown.

Tuesday morning - core strength
Usual core strength routine - boxing bags 6 x 3rnds
followed by sets of situps and weighted crunches.
Also some light dumbbell work to finish off.

Monday morning - treadmill VO2max
Warmup 1.5km's various jogging pace then
3 x 3mins @ 15inc2/120s walking recovery
then a cooldown jog of around 5mins. To finish
up a set of chairdips and pullups. Could certainly
feel that last rep! My intention would be to
try and add a fourth rep in a month or so.

Sunday - Another day of rest.
That's now three days of rest in a row to get my
system refreshed and the legs back for a new
training plan starting this week. Basically i will
only be running three times a week, Monday,
Wednesday (Masters) and Friday. Tuesday and
Thursday will be reserved for hitting the bags for
core work and the possibility of a bit of cycling
maybe once a week - we'll see!

Friday and Saturday - Rest
The legs are very very tired and need a serious rest
and a rethink on the amount of training that they are
getting. I'm feeling quite strong when i run the long
sprints but the legs are letting me down with fatigue.

Thursday morning - long run recovery
6km's of slow easy recovery running around
my local streets in around 40mins. Felt fairly
good after the first 15mins or so. Woke up
feeling very very tired and that continued on
during the day today.

Wednesday evening - Knox Masters
Various warming up including laps and strides.
1 x 1000m race 7th in 3:33 which was really only
a fair effort considering all the training i have been
doing. Followed that up with a loosen up jog and
then 1 x 300m race 1st in 46.75 which i guess is
ok considering i had nobody to chase really.
I won the 300m pretty easily and still feel that it
is probably about my best distance. A little while
after that i ran a 400 and a 300 at about 80% and
then a lap of cooldown jogging to finish.
Riding my motorbike to Bendigo and back today
was probably a bit more tiring than i thought so
i'm not too disappointed with tonight.


Wednesday morning - short slow recovery
A slow gentle recovery run for 3km's in around
20 mins just to help the system repair itself from
all the hard training.

Tuesday evening - treadmill long intervals
Warmup 1.5km's slow jogging pace then
2 x 1000m @ 13inc2/105s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish up.

Tuesday morning - long run
6km's of slow recovery running around my local
streets for about 40mins. Felt reasonably good
during the run this morning.

Monday Evening - Treadmill intervals
warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/75s walking recovery
followed by a cooldown jog of around 5mins.
Finished with a set of reverse arm pullups.
I shortened the recoveries today to 75s to
increase the difficulty slightly. I will try to
stay with this for the next couple of weeks.


Monday Morning - Treadmill Fartlek
6km's of fartlek running on the treadmill including
a warmup and cooldown jog. To finish off a set of
chairdips and pullups on the power tower.


Sunday Lunchtime - FTG 1000 Steps
1000 steps up at the Ferntree Gully National Park.
Walked most of the way up and jogged all the way
down for around 4km's all up. (approx 21.40 up)

Saturday - A Rest Day
I've had a big week intensity wise so a day
of rest is needed today. I'm hoping to again
do the 1000 steps on Sunday morning.


Friday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery and
then a cooldown jog of around 5mins. Finished
off with a set of chairdips and pullups.

Thursday evening - treadmill fartlek
6km's of fartlek running including a warmup
and cooldown on the treadmill. A pretty hard
session really as it was quite humid. Finished
up with a set of reverse arm pullups.


Thursday morning - slow recovery run
Around 7km's of slow recovery running this
morning around my local streets to smooth
out the legs from last night's heavy session
at Masters.

Wednesday evening - Knox Masters
Warmup around 2km's including jogging laps
and several stride-throughs gradually building.
Relay 300/200/100 (i ran the 300 leg) My team
came first which is a first for me in a relay!
Ran a slow lap after a bit of a break then into
8 x 150m @ 80% walking around to the 200m
and jogging to the 150 etc. Finished off with
around 600m slow jogging.


Wednesday morning - slow recovery
3km's of slow recovery jogging on the treadmill
to flush out the legs and aid in the rest process.

Tuesday evening - treadmill long intervals
Warmup 1.5km's various jogging pace then
2 x 1000m @ 13inc2/120s walking recovery
followed by a cooldown jog of around 5mins.
Then 2 sets of situps with 3mins on the heavy
bag in between.

Monday Evening - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
and a cooldown jog of around 5mins. Then
finished off with a set of reverse arm pullups.


Monday Morning - treadmill fartlek
6km's of fartlek running on the treadmill
including the warmup and cooldown for
around 6km's. Then finished off with a
set of chairdips and pullups.

Sunday lunchtime - FTG 1000 Steps
The 1000 steps training run/walk which consists
of mainly a walk on the way up and a jog/run on
the way down for around 4km's. It was a nice
mild sunny day and the effort felt a touch easier
than on Wednesday evening, which was the first
time at the steps for me.

Saturday evening - treadmill intervals
Warmup 1.5km's various jogging pace then
3 x 600m @ 15inc2/90s walking recovery and
a cooldown jog of around 5mins followed by
a set of reverse arm pullups to finish off.
Totals through the displayed week


Friday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @19inc2/90s walking recovery and
a cooldown jog of around 5mins followed by
a set of chairdips and pullups to finish off.

Thursday evening - boxing bags etc.
6 rounds on the boxing bags followed by situps,
crunches, med ball and a couple of dumbell
exercises all aimed at core strength.


Thursday morning - recovery run - road
Around 7km's of slow recovery running about
the local area in roughly 40mins. Felt pretty
good this morning.

Wednesday evening - The Thousand Steps (Knox Masters)
Warmup around 1km of slow jogging pace then
1 x The Thousand Steps (FTG National Park)
This was my first attempt and i was pleased with
22:21. I guess this is probably around 2km's in
distance and very very steep. A nice leisurely jog
on the way down to complete the evening.


Wednesday morning - easy recovery
A very easy 3km's of recovery running on the
treadmill to loosen the legs up and aid recovery.

Tuesday evening - treadmill intervals - long
Warmup 1.5km's slow jogging pace then
2 x 1000m @ 13inc2/200m walk recovery
which was just short of 2mins. Finished
up with a cooldown jog of around 5mins
and a set of reverse arm pullups.


Tuesday morning - Long Slow Recovery
Around 7km's of slow recovery running around
the local streets for about 40mins or so.

Monday evening - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish off.


Monday morning - treadmill fartlek
6km's of fartlek running on the treadmill at
minute intervals of 13 and 9kph. This included
a warmup and cooldown period of jogging of
around 2km's. To finish off a set of chairdips
and pullups.


Sunday - Rest Day


Saturday morning - Treadmill Fartlek
6km's of fartlek running on the treadmill at
minute intervals of 13 and 9kph. This included
a warmup and cooldown period of jogging of
around 2km's. To finish off a set of chairdips
and pullups.


Friday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish off.

Thursday evening - treadmill recovery
After a warmup of around 1.5km's of jogging,
i started to do a 3km treadmill run at 12.5inc2.
I got through about 1.2km's and realized that
i just wasn't feeling up to going the whole 3km
at that pace. I decided to turn the rest of it into
a recovery run. Obviously last night's sprinting
and fast strides etc took more out of me than
i first thought. I want to do a good 4 x 400m
workout in the morning so the recovery should
hopefully have me back on track for that. I threw
in a set of reverse arm pullups to finish off this
evening.

Wednesday evening - Knox Masters.
A very humid day today which didn't really ease up
much this evening. Warming up included various
jogging laps and run throughs. I was going to run in
the mile but pulled out because of the heat. I ran the
200m leg of the 200/400/800m relay and after
my leg we were leading well but by the end of the
race we finished 5th of 5 (never mind).
After that a lap of jogging then a series of quick
100m run-throughs gradually building to good speed.
Another lap of jogging to cooldown.


Wednesday morning - Treadmill Fartlek.
Around 6km's of fartlek running on the treadmill
this morning including the warmup and cooldown.
Followed this up with a set of chairdips and pullups
fo finish off.

Tuesday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery.
A cooldown jog of around 5mins and a set of
chairdips and pullups to finish off.


Sunday and Monday - Rest