Tuesday Evening - Long Sprint/Form - TM
Warmup 1.5km's various jogging pace then
1 x 600m @ 17.5inc2 followed by a short walk
and around 5mins of slow jogging to cooldown.
Finished up with a set of reverse arm pullups.


Tuesday Morning - Long Run
8.5km's of at slow jogging pace around the
usual street circuit. Felt quite good this time
and managed a quicker time also (49:03).

Monday Morning - slow recovery run
A little rain this morning while running.
I ran my 8.5km's a little slower this morning
and struggled a little still with my sore back.
The plan is the same run tomorrow morning
hopefully i will be able to run it more freely.

Saturday and Sunday - Rest
Complete rest all weekend due to sudden upper
back and neck pain. Not sure what happened but
it came on all of a sudden around lunchtime on
Saturday and i still have it Sunday evening.
I'm hoping to do a longish 8.5km slow run in the
morning if i'm not too sore.

Friday Morning - Treadmill Speed Endurance
Warmup 1.5km's various jogging pace then
6 x 1min @ 16inc2/2mins @ 7.5 jog recovery
then a cooldown jog of around 5mins and a
set of chairdips and pullups to finish off.
This workout is harder than it appears and
i think should be quite beneficial.

Thursday Evening (Aust Day)- Fartlek
Warmup around 1km at various jogging pace then
16mins of fartlek/interval running at 13/9/13/9 etc
making sure that i got the 8 faster reps done with
good form. A cooldown jog of around 5mins and
a set of reverse arm pullups to finish off.


Thursday Morning - Tempo/Steady State
Warmup around 1.5km's various jogging pace
then around 10mins of steady state running with
around 4 separate mins at a higher pace. Then
around 5mins of slow jogging to cooldown. A set
of chairdips and pullups to finish off.

Wednesday Evening - Knox Masters
Warmup consisting of 2 laps jogging then
4 x 50m strides with sprint drills added then
4 x single grandstand steps aiming for fast feet
followed by 80m then 100m strides gradually
increasing in speed. Another lap of jogging
and a few practise starts.
1 x 3 x 200m (6min) relay (Team 1st) followed
after a break by 7 x 133m @ 80% with 133m of
very slow jogging between each one. I had a
5min break after the first 4. These were done
using cones to divide the track into three sections.
Did a few practise javelin throws and a short jog
to finish up.

Tuesday Morning - Long Run
Easy 8.5km's of jogging locally this morning
in 50:55. Felt quite good this time.
I have decided to go back on the glucosamine
again to see if it will help my knee. I was
only on it for about 3mths last time and it
may have helped (not sure).

Monday Evening - Treadmill Fartlek
A session of fartlek running on the treadmill.
Every second minute at 13 and the recovery
at 9. Today i broke this up in the middle with
a 3min walking rest. A total of 5km's including
the warmup and cooldown with a set of reverse
arm pullups to finish off. (10mins @ 13)


Monday Morning - Long Run
8.5km's of slow recovery running around the
local streets in 51:15


Sunday - Rest Day (43degs)

Saturday Afternoon - Grass Circuit
Warmup 5mins slow jogging then various
circuits on the grass in my backyard. These
were all based around speed, agility and
speed endurance. Extremely hot weather so
the breaks between each rep were a bit longer
than usual. To finish a cooldown jog for 5mins.

Saturday Morning - Treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/120s walk recovery the
last 2 @ 18kph (tired from recent heat). Didn't
feel good at all and finished up with a cooldown
of around 5mins and a set of chairdips and
pullups.

Friday morning - Treadmill Fartlek
A little short of time this morning so just
the 4km's of fartlek running on the treadmill
including the warmup and cooldown. Back
to the minute each of 13/9kph etc. Finished
off the session with a set of chairdips and
pullups.

Thursday Evening - Treadmill Intervals
Warmup 1.5km's various jogging pace then
4 x 1min @16inc2/120s @ 7.5 jog recovery
first one @15. A cooldown jog of around 5mins
and a set of reverse arm pullups fo finish up.
Would like to work my way up to 8 of these.
Each of the 1 minute reps is about 250m in
distance. I really want to start working on
my fitness for my 800m goal which is 2:20 by
the end of 2006.

Thursday morning - Slow Recovery Run
40mins of slow recovery running locally
and again a struggle from start to finish.


Wednesday Evening - Knox Masters
Warmup quite long including 2 laps then
4 x 50 strides then 6 x single grandstand steps.
More warmups including 80m strides more
steps and a few 120 run-throughs with the
sprinters.
1 x 200m race (1st in 29.74 against a very strong
headwind) followed by another lap of jogging then
1 x 3 x 400m relay (Team finished first).
Loosened up a little before attempting to do
8 x 200 in 36/200 in 90 floats but only did 2 before
realizing that i had done too much and to leave it
for another day. Did another 2 jogging laps to
cooldown to end the evening.

Tuesday morning - Recovery Run
I thought i'd add a little bit to my long runs
without quite going to an hour. This is mainly
just because of the time i have available in
the mornings. So it ended up being 52:11
and again being the very next session after
speed/speed endurance or special endurance,
it was quite a struggle. I will estimate 8.5km's
as i think i lost about half a km from it being
slow.

Monday Evening - Hard Threshold Run
Warmup 1.5km's various jogging paces then
1 x 3mins @ 16.5inc2 followed by around 5
mins of jogging to cooldown. Finished the
session with a set of reverse arm pullups on
the Power Tower.


Monday Morning - Recovery Run
40mins of slow recovery running around my
local streets for about 7km's. Felt very good
running this morning.


Sunday Evening - 3km Tempo
What was meant to be an easy 3km's was
actually a bit of a struggle but i wanted some
recovery after the 1000 steps this morning.
Just a touch over 18mins so it was pretty slow


Sunday Morning - The 1000 Steps
Up to the 1000 steps this morning. I haven't
done this for about 6 weeks or so and now
i remember how hard it is! Up in about 22
which wasn't too bad as i got held up for a
minute or so on the way up. Jogged easy
on the way down.

Saturday Evening - Treadmill Fartlek
A treadmill fartlek session with the main
part of it being a minute at 12inc2 and a
minute at 9inc2 etc etc with a short warm
up and cooldown. A set of reverse arm
pullups on the power tower to finish up.
I will bring this session backup to a minute
each at 13/9/13/9 etc etc next week when
my aerobic fitness gets back to where it
was a short time ago.


Saturday Morning - Treadmill Intervals
Warmup 1.5km's slow jogging pace then
4 x 400m @ 19inc2/90s walk recovery.
A cooldown jog of around 5mins and a
set of chairdips and pullups to finish up.

I feel now that over the past weeks, my
fitness has left me since i've been working
on my speed. I'm not happy about that so
up will go the volume again. I'll get this
right eventually i hope !!


Friday evening - treadmill tempo/intervals
Warmup around 1km of slow jogging then
10mins @10inc2/120 walk recovery then
4mins @ 12inc2/120 walk recovery then
2mins @ 15inc2/120 with a cooldown jog
of around 5 mins before a set of chairdips
and pullups to finish up.
Normally i would have done my workout this
morning but i ended up changing my day and
going to the dentist to get my toothache
sorted out. This meant a lot of waiting as
i had no appointment. Another lost day of
work so money is very tight now!

Thursday evening - Backyard Circuit Grass
About a half hour session involving 5mins
of jogging to warm up then -
several circuits on the grass using the cones
and the agility ladder with only short breaks
in between. To finish up about 5 more mins
of slow jogging. A nice little session!


Thursday morning - recovery jog
40mins of slow recovery jogging this morning
and i really struggled. I did the same session
last week about 2mins quicker. Legs were very
sore from last night and that continued during
the day.



Wednesday evening - Speed session (Knox Track)
No Masters tonight (others at the Run/Ride/Run)
Warmup various including 2 laps plus
4 x 50m strides very easy then several
single stair drills for fast feet followed by
more strides building the effort.
A session of starts and accelerations up
to around 70m (around 3 to 30m then 3
more to around 70). 2 x 150m sprints
at around 95% (didn't feel good doing them
and felt slow). Then i did a session of
4 x grandstand steps with a short break
between each followed by around 600m
of slow recovery jogging to finish up.


Tuesday - rest day

Monday morning - treadmill and grass circuit
An unusually warm morning for 6am!
Warmup 1.5km's various jogging pace then
1 x 3mins @ 15.5inc2/120
1 x 600m @ 17.5inc2/120
1 x 400m @ 19.5inc2/90
1 x 220m @ 20inc8 followed by a short walk
and a set of chairdips and pullups. Then outside
to do 2 x double speed and agility ladder (fast feet)
and 5mins of slow jogging to cooldown.


Sunday - Rest with a little cycling!
Just a leisurely ride around with the kids - nothing too
strenuous. Probably about 5km's - otherwise a rest
day.

Saturday morning - treadmill and grass circuit
warmup 1.5km's various jogging pace then
4 x 400m @ 19.5inc2/90s walking recovery
1 x 240m @ 20inc8 followed by a set of chairdips
and pullups on the power tower.
Then outside to the grass circuit for 4 x s&a ladder
drills (fast feet) followed by 4 x ladder and cone
circuit. To finish up a cooldown jog of around
5mins. I'm keen to keep doing these sessions
outside on the grass as they are designed to help
with my leg speed and agility.


Friday morning - grass circuit
My warmup consisted pretty much of mowing the lawn
followed by various drills using my speed and agility
ladder and running some circuits using short sprints
and cones etc. A bit of a messy session and very
disorganised but it did the job and i got a good leg
speed type workout in. A few minutes slow jogging
to cooldown.


Thursday morning - Recovery Run
7km's of slow recovery running around the local streets
in the slightly quicker than normal time of 37:58.

Wednesday Evening - Knox Masters
Warmup various including slow laps/50m strides/
step drills/cone agility drills/80-100m strides etc.
1 x 600m race (actually a 1200 that i only half
completed) followed by a little jogging to keep loose.
Then a 4 x 100 relay with my 3 kids running the
first 3 legs. We finished 2nd of the 2 teams - Never
mind! I followed this up with lots of cone drills and
even a bit of javelin throwing. My cooldown was a
session of cone drills done at a relaxed pace to
finish up.
The 1200m race that i tried to run tonight was an
exercise in bad pacing (again!). The first lap was
run in around 76 which was just way too quick for
me for a 1200. My plan was to be 3 x 85s laps tonight
to try and run a PB. After around 450 i knew that i
wasn't going to last at that pace so i sprinted down
the back straight to complete 600 in around 1:58 but
just wasn't in the right frame of mind to go any more.
It really is easy to come unstuck while racing isn't it!

Tuesday morning - core strength
9 rounds on the boxing bags this morning.
5 on the heavy bag and 4 on the floor to
ceiling ball.

Monday afternoon - Cycling
A nice leisurely ride up the local bike tracks.
Sometimes pushing it a little but mostly just
at a moderate pace. Around 17.5km's in a
bit less than an hour.

Sprint Pentathlon

I was reading somewhere earlier about a
Sprint Pentathlon all run on the same day
with fairly short breaks between each run.
The distances were 50/100/400/200/300 in
that order with breaks of 10-25mins between.
Certainly an interesting idea for a sprint event
(albeit a gruelling one!).
I thought having a 60m instead of a 50m would
possibly be a better idea and my plan would
be like this -
60/10mins/100/15mins/400/25mins/200/20mins/300
The times for all distances are added together
and the winner is the athlete with the shortest
combined time. I like the idea (probably not
a very new one but i hadn't heard of it before!)

Monday morning - Treadmill intervals+
Warmup 1.5km's various jogging pace then
3 x 3mins @ 15inc2/120s walk recovery and
1 x 200m @ 20inc8 (concentrating on sprint
form). A short walk and a cooldown jog of
around 5mins followed by a set of chairdips
and pullups. After that it was out with the
speed and agility ladder for some fast feet
work. Around 20 x 4mtr ladder and 10mtr
sprint to a cone/walk back. These were done
as fast as possible and were followed by a
slow jog for about 3mins to finish up.

Sunday Evening - Core Strength
Feeling pretty good this evening so i decided to
do a solid 3 x 3min rounds on the heavy bag to
make up for missing my core session on Friday.

Jog home from NYE party!

Sunday morning - very early jog home
I ran and walked home early this morning from
a NYE party. I'd had a lot to drink but i was feeling
ok and there wasn't any other way of getting home.
Probably about 5km's slow jogging/walking in highly
inappropriate shoes. I knew it would be the only
training i'd get in today!