Monday Morning - Long Run
My long run today was back up to 10km's again
after a long break of shorter runs. I felt good right
through the run and managed to run the distance
in very close to my best time. 55:34

Saturday Morning - Treadmill Speed/Fartlek
Warmup 1.5km's various jogging pace then
4 x 1min @ 16inc2/120s @ 7.5inc2 jog recovery
between each. To cooldown a slow jog of around
600m and a set of chairpips and pullups to finish.
A short session due to restricted time this morn.

Saturday Morning - Treadmill Speed/Fartlek
Warmup 1.5km's various jogging pace then
4 x 1min @ 16inc2/120s @ 7.5inc2 jog recovery
between each. To cooldown a slow jog of around
600m and a set of chairpips and pullups to finish.

Friday Evening - Treadmill Tempo
20mins of running starting with 4mins at 8kph.
Then followed 1min at 9 before 12mins at 10kph
with a further min at 9 and 2mins at 8.5kph to
cooldown. A set of reverse arm pullups to finish.
A fairly easy session in what is really a light week.


Friday Morning - Treadmill Fartlek
Warmup 1.2km's various jogging pace then
7 x 1min each of 13/9/13/9 etc followed by
a short walk and cooldown jog. Then a set
of chairdips and pullups to finish off.

Thursday Morning - Long Recovery Run
8.5km's of slow recovery running to help flush out
the legs from last night. As usual the thursday run
is the hardest of the week and it took 52:28 this
time. A real struggle!


Wednesday Evening - Knox Masters
Warmup including 2 laps of jogging to start then
4 x walking grandstand steps followed by 5 x 50
strides at easy pace with high knees. A few more
grandstand steps this time fast feet with high knees
followed by 3 x 100m strides upping the intensity to
about 2/3. More sprint drills including starts and
jogging backwards etc to make sure of being really
warmed up etc.
1 x 300m race (3rd in 44.7). I possibly went out a
little to hard in the first 100 to stay with the first 2
runners and then couldn't finish off the final 50m
strongly enough. I didn't really have enough left to
slingshot the bend like i want to do.
After a short break i jogged a lap to loosen the legs
and then ran 3 x bends from about 150 to the 40 to
practice running hard out of the bend. Finished off
with 4 more laps of jogging to cooldown.

Tuesday Morning - Long Run
I'm having an easy week for a change but i'm still
doing my long runs so today's was another 8.5km's
and this time in 46:19 which i'm happy with.

Monday Morning - Long Run
8.5km's of recovery running in and around the local
streets. This morning felt very good after 2 rest days
and i completed the run in 45:17 which i'm very happy
with.

Saturday and Sunday - Full Rest
I thought i'd have two days away from running
so that my body can supercompensate for the vigours
of the last week.

Friday Morning - Treadmill speed fartlek.
Warmup 1.5km's various jogging pace then
6 x 1 minute of running at 16inc2 with 2 mins
of slow jogging at 7.5inc2 between each fast
rep. A short walk followed by a cooldown jog
of around 3 or 4 mins and a set of chairdips and
pullups to finish off.

Thursday Evening - Treadmill Fartlek
Warmup 1.3km's slow jogging pace then
Fartlek running on the treadmill with a minute
each of 13/9/13/9/13 etc. (actually seven at
13 this time) followed by a short walk and a
cooldown jog of around 3 mins (quite humid).
Finished off with a set of reverse arm pullups.

Thursday Morning - Long Recovery Run 8.5km
I did my usual Thursday morning long recovery
run to find as usual that it was a real struggle!
It's amazing just how much each Wednesday
night wears me out doing Masters. Anyway i
got through it in 51:24 which isn't too bad and
i certainly don't push it at all on the Thursday.

Wednesday Evening - Knox Masters
Warmup including 2laps of slow jogging then
4 x 50 strides followed by some sprint drills then
4 x single grandstand steps/1 x diagonal gstand
steps. More strides this time up to around 4 x 100
and then just keeping warm by shorts bursts of
slow jogging and running on the spot.
1 x 400m Hcp (6th in 63.2). I had to start off 32s
giving some good runners quite a start. One in
particular was given a mark of 30s and ran a 58.7
Needless to say he just kept getting further away!
Some more strides (about 4 x 100)before a solid
200m running hard off the bend followed by 2 more
150's also slingshotting the bend before 2 laps of
jogging to cooldown.

Wednesday Morning - Easy Tempo Session
Warmup 1.2km's slow jogging pace then
10mins of jogging @ 10inc2 followed by a short walk
and a cooldown jog of around 5mins. Finished off
with a set of chairdips and pullups. Just an easy
session in preparation for Masters tonight.

Tuesday Evening - Treadmill Fartlek
Warmup 1.3km's various jogging pace then
8 x 13/9 with inc2 fartlek running followed by
a cooldown of around 5mins of slow jogging
and a set of reverse arm pullups to finish.

Tuesday morning - Long Run
8.5km's of recovery running around the local
streets. I felt like i was pushing a little harder
than yesterday and it didn't feel as comfortable.
I ended up finishing it off in 46:07 which i am
very happy with.


Monday evening - Sprint End/Form
Warmup 1.5km's various jogging pace then
1 x 600m @ 17.5inc2 followed by a short walk
and a cooldown jog of around 5mins. Finished
up with a set of reverse arm pullups.


Monday Morning - Long Run
8.5km's of recovery running around the local
streets feeling quite comfortable in 47:33.
Quite happy with that.


Sunday - Rest Day

Saturday - Rest Day


Friday morning - Treadmill Intervals
Warmup 1.5km's various jogging pace then
6 x 1min @ 16inc2/120s @ 7.5inc2 jogging
recovery followed by a short walk. Then a
cooldown of around 400m slow jogging and
a set of chairdips and pullups to finish off.

Thursday evening - Treadmill Fartlek
Warmup 1km slow jogging pace then
8 x 1min @13inc2/60 @ 9inc2 jog recovery
which i prefer to think of as a treadmill fartlek
of sorts (13/9/13/9/13/9 etc). After a very short
walk i completed a cooldown jog of about 400m
followed by a set of reverse arm pullups to finish


Thursday morning - Long Recovery Run 8.5km's
This morning the run was really slow and most
certainly recovery! It felt like a struggle and i guess
that means that i had a good hard session last night.
The run took 53:38 which was more than 8 mins
slower than on Tuesday.

Wednesday Night - Knox Masters
Warmup including a couple of jogging laps followed
by a few 50m strides gradually stretching out. Then
a series of grandstand single steps from walking to
sprinting fast up with high knees and fast turnover etc.
More slow jogging and more strides moving up to 100s.
Then 3 x diagonal grandstand steps with the first one
being only 2/3rd pace to warm up etc.
A few more strides and drills preparing for my race.
1 x 200m race (1st in 28.35) with nobody to chase
again so a fairly pleasing result.
After a short break 4 x 200m (40/38/36/33) with a
walk around to the start for the next one etc.
To finish off a slow jog to cooldown of 800m on the
track.


Wednesday Morning - Treadmill Tempo Easy
Warmup 1.5km's slow jogging pace then
10mins @ 10inc2 followed by a short walk
then a cooldown jog of around 600m. To
finish up a set of chairdips and pullups.

Tuesday Evening - Speed Fartlek/Reps etc.
Warmup 1.5km's various jogging pace then
6 x 1min @ 16inc2/120 @ 7.5inc2 jog recovery
followed by a short walk and cooldown of around
600m. To finish up a set of reverse arm pullups.


Tuesday Morning - Long Run
8.5km's of recovery jogging around the local
streets in a very surprising 45:01 which is a
full 4:04 faster than yesterday! The run felt very
good and although the time was quite a bit
quicker than previously, i still found most of
it relatively easy. The temperature did feel a
bit cooler than it has been and i really do go
better in cold weather.

Monday Evening - Treadmill Fartlek
Warmup 1km slow jogging pace then
2 x 4 x 1min @ 13inc2/60 @ 9inc2 jog recovery.
Followed this with a short cooldown jog and a
set of reverse arm pullups to finish off.


Monday Morning - Long Run
8.5km's of slow jogging around the local streets
feeling quite good and running home in 49:05.

Sunday Evening - Sprint Endurance/Form
Warmup 1.4km's various jogging pace then
1 x 600m @ 17.5inc2 followed by a quick walk
and then 1km slow jogging cooldown. To finish
a set of reverse arm pullups on the Power Tower.


Saturday - Rest Period

Sunday Evening - Sprint Endurance/Form
Warmup 1.4km's various jogging pace then
1 x 600m @ 17.5inc2 followed by a quick walk
and then 1km slow jogging cooldown. To finish
a set of reverse arm pullups on the Power Tower.

Friday Morning - speed intervals/fartlek
Warmup 1.5km's various jogging pace then
6 x 1min @16inc2/120s @ 7.5 followed by
a short walk then around 5mins of slow jogging
to cooldown. To finish a set of chairdips and
pullups.

Thursday morning - recovery
8.5km's of slow recovery jogging around the
streets in 51:02 - a little tough but not too bad.

Wednesday Evening - Training at the Track
Slightly different type of warmup because of persistent
rain for the first hour or so of my session tonight.
I began by using the grandstand steps walking up
and down followed by some slow jogging at first gradually
speeding up etc. I also used the width of the grandstand
for some intervals with slow jogging between reps.
A few sets of diagonal running up and down the steps amongst
various other stuff. As you can see, a bit of everything
utilizing the steps before moving onto the track after the
rain had stopped. I began with a few 50s at 75% and then
moved onto a couple of 150s before moving onto several 100m
run-throughs at 80%. I then joined another runner for 3 x 200m
in 36s with a walk around to the 200 for recovery.
Then to finish off around 1km of slow jogging for cooldown.

Wednesday Morning - Treadmill Fartlek
Warmup 1.5km's slow jogging pace then
around 10mins of fartlek running on the TM
13/9/13/9 etc followed by a cooldown run
of around 5mins and a set of chairdips and
pullups to finish.