Thursday Evening - Treadmill Fartlek (4)
Warmup 1.5kms slow jogging pace then
14/10/14/10 etc fartlek running (1min of each) 7 times
followed by a cooldown jog of around 500m and a set
of reverse arm pullups to finish off. Again a little harder
than i expected. My system is looking forward to a
couple of days off very soon!
Thursday Morning - Medium Recovery Run (TM)(3)
40mins of jogging on the treadmill. It should have been
slow recovery, but it felt a little harder than that.
Anyway only got through 6kms in the 40mins. I do
think that my treadmill runs a touch faster than is
displayed. Really this run should be a bit easier for
a recovery type run especially after a (5) effort
the previous night.
Thursday, March 30, 2006
Wednesday, March 29, 2006
Wednesday Evening - Knox Masters (5)
A warmup including 4 laps of jogging broken up into
2 laps to start with some strides followed by another
lap with more strides and another lap. 2 or 3 more
strides of about 50m to complete the warmup.
1 x 800m race 3rd in 2.41 after running most of the
race by myself. First lap in 76 (still too slow) and
the second lap in 85 which is just not good enough.
I think my legs are quite tired from all the recent
mileage but still. A lap of slow jogging and then.
I wasn't going to do any sprints tonight but there
wasn't many running in the 70m so i gave it a go.
1st in 10.35 - it felt very easy with high knees and
very good form but i guess it would with the slow
time! Followed this with a 4km run (10 laps) and
struggled a bit for the first 6 or seven laps until it
started to feel good. Picked up the pace with a
lap to go and sprinted the last 200 for a 21.34 which
i'm fairly pleased with for my first go at it. A lap of
slow jogging to cooldown to finish the evening.
A warmup including 4 laps of jogging broken up into
2 laps to start with some strides followed by another
lap with more strides and another lap. 2 or 3 more
strides of about 50m to complete the warmup.
1 x 800m race 3rd in 2.41 after running most of the
race by myself. First lap in 76 (still too slow) and
the second lap in 85 which is just not good enough.
I think my legs are quite tired from all the recent
mileage but still. A lap of slow jogging and then.
I wasn't going to do any sprints tonight but there
wasn't many running in the 70m so i gave it a go.
1st in 10.35 - it felt very easy with high knees and
very good form but i guess it would with the slow
time! Followed this with a 4km run (10 laps) and
struggled a bit for the first 6 or seven laps until it
started to feel good. Picked up the pace with a
lap to go and sprinted the last 200 for a 21.34 which
i'm fairly pleased with for my first go at it. A lap of
slow jogging to cooldown to finish the evening.
Tuesday, March 28, 2006
Tuesday Evening - Treadmill Fa(s)tlek (4)
Warmup 1.3kms various jogging pace then
I should call this one fa(s)tlek. 1min of 16inc2
followed by 2mins of 9inc2 repeated 6 times as
i was feeling tired this evening. A cooldown jog
of around 400m and a set of reverse arem pullups
to finish off.
Tuesday Morning - Long Slow Run (3)
Again another long run which was quite slow due to
the after effects of Sunday i'm sure! Once i realised
it wasn't going to be a quick one i just relaxed into it
and did the 10kms in just under 59mins.
Warmup 1.3kms various jogging pace then
I should call this one fa(s)tlek. 1min of 16inc2
followed by 2mins of 9inc2 repeated 6 times as
i was feeling tired this evening. A cooldown jog
of around 400m and a set of reverse arem pullups
to finish off.
Tuesday Morning - Long Slow Run (3)
Again another long run which was quite slow due to
the after effects of Sunday i'm sure! Once i realised
it wasn't going to be a quick one i just relaxed into it
and did the 10kms in just under 59mins.
Monday, March 27, 2006
Monday Evening - Treadmill Fartlek (3)
Warmup 1.2kms slow jogging pace then
treadmill fartlek consisting of 7 x 14/10kph each for a
minute followed by a cooldown jog of 700m and a
set of reverse arm pullups to finish off. This workout
was increased from last week's 13/10/13/10 etc.
Monday Morning - Long Recovery Run (Slow)(3)
A long recovery run at a relaxed pace to shake off the
big run yesterday. It felt quite good and that's because
it was quite slow - right on 60mins for the 10kms.
Warmup 1.2kms slow jogging pace then
treadmill fartlek consisting of 7 x 14/10kph each for a
minute followed by a cooldown jog of 700m and a
set of reverse arm pullups to finish off. This workout
was increased from last week's 13/10/13/10 etc.
Monday Morning - Long Recovery Run (Slow)(3)
A long recovery run at a relaxed pace to shake off the
big run yesterday. It felt quite good and that's because
it was quite slow - right on 60mins for the 10kms.
Sunday, March 26, 2006
Sunday Morning - Long Run (5)
I wanted a long run today mainly for "time on my feet"
I decided to run for 72mins and just take it out at an
easy pace. This run was about 20mins longer than my
usual long runs so i knew i would find it hard in the
latter stages. Actually the whole thing felt hard today!
I did manage (though i wasn't trying to) to stay under
6mins per kilometre for the whole trip and actually
slowed right down for the last 7 or 8mins and used
that as a sort of cooldown.
The (5) above in the heading is my rating for today's
session (from 1-5) depending on effort required. I will
put a number there everyday to indicate my thinking.
Saturday - Rest Day
I wanted a long run today mainly for "time on my feet"
I decided to run for 72mins and just take it out at an
easy pace. This run was about 20mins longer than my
usual long runs so i knew i would find it hard in the
latter stages. Actually the whole thing felt hard today!
I did manage (though i wasn't trying to) to stay under
6mins per kilometre for the whole trip and actually
slowed right down for the last 7 or 8mins and used
that as a sort of cooldown.
The (5) above in the heading is my rating for today's
session (from 1-5) depending on effort required. I will
put a number there everyday to indicate my thinking.
Saturday - Rest Day
Friday, March 24, 2006
Friday Morning - Long Run (4)
A little tired this morning after getting home late from
the MCG again. More magic moments to be seen
again on the track - wonderful stuff!
10kms again this time i wanted to make it an easy
relaxing run but it was quite a struggle so i obviously
need a day or two off to recover. I still managed a
54:45 which not so long ago would have been a
great time for me!
A little tired this morning after getting home late from
the MCG again. More magic moments to be seen
again on the track - wonderful stuff!
10kms again this time i wanted to make it an easy
relaxing run but it was quite a struggle so i obviously
need a day or two off to recover. I still managed a
54:45 which not so long ago would have been a
great time for me!
Thursday, March 23, 2006
I'll be off in a little while to the MCG with
my daughter Fleur for my last visit to this
Games. Tonight we will see the semis and final
of the Mens 200m and the final of the Womens
400m hurdles featuring Jana Pittman. I have
had the whole week off to watch as much as i
can from the Games and i've enjoyed every bit
of it. It's just a shame that these things only
come along every now and then - i just love it!
my daughter Fleur for my last visit to this
Games. Tonight we will see the semis and final
of the Mens 200m and the final of the Womens
400m hurdles featuring Jana Pittman. I have
had the whole week off to watch as much as i
can from the Games and i've enjoyed every bit
of it. It's just a shame that these things only
come along every now and then - i just love it!
Thursday Morning - Long Run *Another PB*
Once again i used one of our Aussie track
performances to inspire me while running this morning!
This time it was John Steffenson's great win in the
Mens 400m that did it. As i didn't do Masters last
night, I was able to do the 10kms this morning and
in a much fresher state than normal for a Thursday.
I didn't want it to hurt as much as Tuesday's run but
i did want to still do it in good time. As it happens
i felt pretty good (the last 10mins or so was quite
hard) and managed yet another PB this time it was
52:00.24 so about 9secs improvement from 2 days
ago. Also first run in my new Mizuno Wave Elixir's
which i bought because i wanted some light weight
but good quality shoes for perhaps the shorter stuff
and for the treadmill. My Nike Free's are now starting
to tear through the material around the heel.
Once again i used one of our Aussie track
performances to inspire me while running this morning!
This time it was John Steffenson's great win in the
Mens 400m that did it. As i didn't do Masters last
night, I was able to do the 10kms this morning and
in a much fresher state than normal for a Thursday.
I didn't want it to hurt as much as Tuesday's run but
i did want to still do it in good time. As it happens
i felt pretty good (the last 10mins or so was quite
hard) and managed yet another PB this time it was
52:00.24 so about 9secs improvement from 2 days
ago. Also first run in my new Mizuno Wave Elixir's
which i bought because i wanted some light weight
but good quality shoes for perhaps the shorter stuff
and for the treadmill. My Nike Free's are now starting
to tear through the material around the heel.
Wednesday, March 22, 2006
Here are the results of the Mens 400m Final at M2006 tonight
1 1072 Australia Flag AUS
STEFFENSEN John 30/08/1982 4 0.201 44.73 PB
2 1473 Grenada Flag GRN
FRANCIQUE Alleyne 07/06/1976 7 0.206 45.09 SB
3 1556 Jamaica Flag JAM
GONZALES Jermaine 26/11/1984 8 0.216 45.16 PB
4 1146 Bahamas Flag BAH
BROWN Christopher 15/08/1978 3 0.264 45.19 SB
5 1356 England Flag ENG
ROONEY Martyn 03/04/1987 5 0.182 45.51
6 1203 Botswana Flag BOT
MOLEFE California 12/03/1980 2 0.283 45.78
7 1903 Republic of South Africa Flag RSA
GORRIES Paul 28/02/1981 1 0.161 45.79
7 1564 Jamaica Flag JAM
SPENCE Lansford 15/12/1982 6 0.322 45.79
1 1072 Australia Flag AUS
STEFFENSEN John 30/08/1982 4 0.201 44.73 PB
2 1473 Grenada Flag GRN
FRANCIQUE Alleyne 07/06/1976 7 0.206 45.09 SB
3 1556 Jamaica Flag JAM
GONZALES Jermaine 26/11/1984 8 0.216 45.16 PB
4 1146 Bahamas Flag BAH
BROWN Christopher 15/08/1978 3 0.264 45.19 SB
5 1356 England Flag ENG
ROONEY Martyn 03/04/1987 5 0.182 45.51
6 1203 Botswana Flag BOT
MOLEFE California 12/03/1980 2 0.283 45.78
7 1903 Republic of South Africa Flag RSA
GORRIES Paul 28/02/1981 1 0.161 45.79
7 1564 Jamaica Flag JAM
SPENCE Lansford 15/12/1982 6 0.322 45.79
Wednesday Morning - Treadmill Fartlek
Warmup 1.5kms various jogging pace then
fartlek running with 1min @ 16inc2 followed
by 2mins @ 9inc2 repeated seven times and
then a cooldown of around 700m of jogging
and a set of chairdips and pullups to finish up.
This was an increase from six reps of 16/8
from last time.
Warmup 1.5kms various jogging pace then
fartlek running with 1min @ 16inc2 followed
by 2mins @ 9inc2 repeated seven times and
then a cooldown of around 700m of jogging
and a set of chairdips and pullups to finish up.
This was an increase from six reps of 16/8
from last time.
Tuesday, March 21, 2006
Tuesday Morning - 5kms and a PB
Warmup 1km slow jogging pace then
5kms mostly at 12inc2 on the treadmill with a
slight speed up at about halfway to 12.5 just for
a couple of minutes and the last 300m at 15kph
to bring it home in 24:44 which is a big PB for me
over 5kms. I passed the 3km mark in around 15
so i'm very pleased with that. I kept thinking about
Craig Mottram's run last night at the MCG which i
witnessed live while i was running and i'm sure it
helped me! A short cooldown of around 500m and
a set of chairdips and pullups to finish off.
Warmup 1km slow jogging pace then
5kms mostly at 12inc2 on the treadmill with a
slight speed up at about halfway to 12.5 just for
a couple of minutes and the last 300m at 15kph
to bring it home in 24:44 which is a big PB for me
over 5kms. I passed the 3km mark in around 15
so i'm very pleased with that. I kept thinking about
Craig Mottram's run last night at the MCG which i
witnessed live while i was running and i'm sure it
helped me! A short cooldown of around 500m and
a set of chairdips and pullups to finish off.
Monday, March 20, 2006
Monday Morning - Long Run (NEW PB)
I had a sort of migraine last night after getting
home from the Commonwealth Games. I'm sure it was
from dehydration and eye strain and the long long
long train journey's in and out yesterday (about an
hour and a quarter each way and then nearly 30mins
to get through security etc.) Anyway i feel mostly
better this morning and haven't run since Friday so -
I don't know whether it had something to do with what
i saw at the MCG yesterday, but i must have gone out
much harder than usual today because at around the
5km i was about 3mins quicker than i normally can go!
In the second half of the run i certainly struggled badly
and felt like stopping several times.
I didn't though and came through in a 10km PB
time for me of 52:06 which is way quicker than
my previous best.
I had a sort of migraine last night after getting
home from the Commonwealth Games. I'm sure it was
from dehydration and eye strain and the long long
long train journey's in and out yesterday (about an
hour and a quarter each way and then nearly 30mins
to get through security etc.) Anyway i feel mostly
better this morning and haven't run since Friday so -
I don't know whether it had something to do with what
i saw at the MCG yesterday, but i must have gone out
much harder than usual today because at around the
5km i was about 3mins quicker than i normally can go!
In the second half of the run i certainly struggled badly
and felt like stopping several times.
I didn't though and came through in a 10km PB
time for me of 52:06 which is way quicker than
my previous best.
Sunday, March 19, 2006
Friday, March 17, 2006
Friday Morning - Treadmill Speed Fartlek
Warmup 1.5km various jogging pace then
speed fartlek on the treadmill consisting of
1min of running at 16inc2 followed by 2mins
of slow jogging at 8inc2. This repeated 6 times
followed by a cooldown jog of around 400m
and a set of chairdips and pullups to finish.
I increased the speed of the intervals up to
8 from 7.5 but i think they can go up to 9 for
next time.
Warmup 1.5km various jogging pace then
speed fartlek on the treadmill consisting of
1min of running at 16inc2 followed by 2mins
of slow jogging at 8inc2. This repeated 6 times
followed by a cooldown jog of around 400m
and a set of chairdips and pullups to finish.
I increased the speed of the intervals up to
8 from 7.5 but i think they can go up to 9 for
next time.
Thursday Evening - Treadmill Fartlek
Warmup 1.2kms slow jogging pace then
Fartlek running on the treadmill with 15mins
of 13/10/13/10/13/10 etc each for 1min then
a cooldown jog for 800m and a set of reverse
arm pullups to finish off.
Thursday Morning - Recovery Run
My usual 7km run to recover from the Wednesday
Masters session. Ran it in around 37mins this time
which is quite good. I don't try to push this run as
it's just for loosening up really so all is good!
Warmup 1.2kms slow jogging pace then
Fartlek running on the treadmill with 15mins
of 13/10/13/10/13/10 etc each for 1min then
a cooldown jog for 800m and a set of reverse
arm pullups to finish off.
Thursday Morning - Recovery Run
My usual 7km run to recover from the Wednesday
Masters session. Ran it in around 37mins this time
which is quite good. I don't try to push this run as
it's just for loosening up really so all is good!
Wednesday, March 15, 2006
Wednesday Evening - Knox Masters
Warmup including 2 laps of the track followed
by 5 x 50m strides with high knees easy pace.
Another lap of the track followed by various step
drills in the grandstand. Another lap of jogging
and 2 x 100m strides followed by some easy
start drills and butt kicks etc.
1 x 1000m Hcp race in which i totally misjudged
the pace in the first 600 passing the post in 2:19
and finishing off the last lap in 80s for a slow 3:39
which is way off my PB by some 16 seconds.
About 20mins later i took part in a 6lap spiral race
starting from the inside lane and finishing in lane 7.
The time for that was 12:52 which wasn't bad as
the distance i believe is about 2.5kms. Cooldown
consisted of 2laps of slow jogging to finish up.
Warmup including 2 laps of the track followed
by 5 x 50m strides with high knees easy pace.
Another lap of the track followed by various step
drills in the grandstand. Another lap of jogging
and 2 x 100m strides followed by some easy
start drills and butt kicks etc.
1 x 1000m Hcp race in which i totally misjudged
the pace in the first 600 passing the post in 2:19
and finishing off the last lap in 80s for a slow 3:39
which is way off my PB by some 16 seconds.
About 20mins later i took part in a 6lap spiral race
starting from the inside lane and finishing in lane 7.
The time for that was 12:52 which wasn't bad as
the distance i believe is about 2.5kms. Cooldown
consisted of 2laps of slow jogging to finish up.
Tuesday, March 14, 2006
Tuesday Morning - Long Run
10kms of street running this morning and i felt
like i was going quite well. I went through my
usual time markers in good fast times and only
started to really feel like i was slowing at around
the 45min mark. I ran home strongly from the
street corner with plenty in hand (last 300m or so)
and finished with a new PB for me of 54:38.
I want to continue with this type of training that
i'm now doing as it seems to give me more feeling
of confidence in my endurance capability.
10kms of street running this morning and i felt
like i was going quite well. I went through my
usual time markers in good fast times and only
started to really feel like i was slowing at around
the 45min mark. I ran home strongly from the
street corner with plenty in hand (last 300m or so)
and finished with a new PB for me of 54:38.
I want to continue with this type of training that
i'm now doing as it seems to give me more feeling
of confidence in my endurance capability.
Monday, March 13, 2006
Monday Morning - Treadmill 3km timed run
A Public Holiday today in Victoria so a little
bit of a sleep in to start the day then -
Warmup 1.3kms slow jogging pace then
3kms on the treadmill starting at 12inc2 then
moving up to 15inc2 for the last 400m for a
14:48PB for this TM. Very pleased with that as
it was a hard run and i chose this one because
of the very heavy rain outside (normally would
have done a 10km on the street today). This
was followed by a cooldown of about 700m and
a set of chairdips and pullups to finish.
A Public Holiday today in Victoria so a little
bit of a sleep in to start the day then -
Warmup 1.3kms slow jogging pace then
3kms on the treadmill starting at 12inc2 then
moving up to 15inc2 for the last 400m for a
14:48PB for this TM. Very pleased with that as
it was a hard run and i chose this one because
of the very heavy rain outside (normally would
have done a 10km on the street today). This
was followed by a cooldown of about 700m and
a set of chairdips and pullups to finish.
Sunday, March 12, 2006
Sunday Morning - Treadmill 3km Timed run
Warmup 1.3km's slow jogging pace then
3km's on the treadmill starting off at 11kph for
about the first half then increasing the speed
gradually until running the last 300m or so at
15kph. 15:34 was the time which i'm happy with
considering it takes the TM about 30secs to reach
the speed from 0. All my treadmill running is done
with at least 2 degress of incline unless otherwise
stated. The second half of the run was at 12kph or
better. A cooldown jog of around 700m with a set
of chairdips and pullups to finish off today.
Saturday - Rest Day
Warmup 1.3km's slow jogging pace then
3km's on the treadmill starting off at 11kph for
about the first half then increasing the speed
gradually until running the last 300m or so at
15kph. 15:34 was the time which i'm happy with
considering it takes the TM about 30secs to reach
the speed from 0. All my treadmill running is done
with at least 2 degress of incline unless otherwise
stated. The second half of the run was at 12kph or
better. A cooldown jog of around 700m with a set
of chairdips and pullups to finish off today.
Saturday - Rest Day
Friday, March 10, 2006
Thursday, March 09, 2006
Wednesday, March 08, 2006
Wednesday Evening - Knox Masters
Warmup consisting of 2laps jogging then
5 x 50m strides followed by various step
drills on the grandstand. Then some longer
strides and a couple more slow jogging laps
and general drills to keep warm (jogging
backwards etc). We then ran a 3 x 200 x 3
(6mins) relay in which my team came 2nd.
To finish the evening i ran a 3km on the bike
track in 15:56 which will give me something
to work on in the coming weeks.
Wednesday Morning - Treadmill Tempo
Warmup 1.3km's slow jogging pace then
10mins @ 10.5inc2 followed by a cooldown
jog of around 700m and a set of chairdips and
pullups to finish.
Warmup consisting of 2laps jogging then
5 x 50m strides followed by various step
drills on the grandstand. Then some longer
strides and a couple more slow jogging laps
and general drills to keep warm (jogging
backwards etc). We then ran a 3 x 200 x 3
(6mins) relay in which my team came 2nd.
To finish the evening i ran a 3km on the bike
track in 15:56 which will give me something
to work on in the coming weeks.
Wednesday Morning - Treadmill Tempo
Warmup 1.3km's slow jogging pace then
10mins @ 10.5inc2 followed by a cooldown
jog of around 700m and a set of chairdips and
pullups to finish.
Tuesday, March 07, 2006
Tuesday Evening - Treadmill Fartlek
Warmup around 1.3km's slow jogging pace then
Fartlek running on the treadmill consisting of 1min
each of 13/10/13/10 etc for 15mins. Then a short
walk before a cooldown jog of around 700m and a
set of reverse arm pullups to finish. The recovery
part of this workout was increased from 9 to 10kph.
Tuesday Morning - Long Run
A tiny bit of drizzle this morning for my 10km run.
It felt a little easier than yesterday's run but not as
good as last Monday's. Still i ran it in 56:59
Monday Evening - Treadmill Speed Endurance
Warmup around 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. To finish
a set of reverse arm pullups on the power tower.
Monday Morning - Long Run
10km's of road running this morning. Felt ok but
maybe not as easy and flowing as it could have
been. 57:39
Sunday - Full Rest Day
Warmup around 1.3km's slow jogging pace then
Fartlek running on the treadmill consisting of 1min
each of 13/10/13/10 etc for 15mins. Then a short
walk before a cooldown jog of around 700m and a
set of reverse arm pullups to finish. The recovery
part of this workout was increased from 9 to 10kph.
Tuesday Morning - Long Run
A tiny bit of drizzle this morning for my 10km run.
It felt a little easier than yesterday's run but not as
good as last Monday's. Still i ran it in 56:59
Monday Evening - Treadmill Speed Endurance
Warmup around 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. To finish
a set of reverse arm pullups on the power tower.
Monday Morning - Long Run
10km's of road running this morning. Felt ok but
maybe not as easy and flowing as it could have
been. 57:39
Sunday - Full Rest Day
Saturday, March 04, 2006
Saturday Morning - Grass Circuit Reps
Warmup 5mins slow jogging with easy fast feet
ladders included then - 4 x grass circuit including
solid pace agility running and fast feet ladders each
rep lasting over 50s. 2mins of walking recovery
between each one and 5mins of slow jogging to
finish off. The 4 reps got quicker starting with 56
and ending in 51 and were a very good hitout.
The amount of effort involved with these would be
approximately the same as running 4 x 300m i
would think.
Warmup 5mins slow jogging with easy fast feet
ladders included then - 4 x grass circuit including
solid pace agility running and fast feet ladders each
rep lasting over 50s. 2mins of walking recovery
between each one and 5mins of slow jogging to
finish off. The 4 reps got quicker starting with 56
and ending in 51 and were a very good hitout.
The amount of effort involved with these would be
approximately the same as running 4 x 300m i
would think.
Friday, March 03, 2006
Friday Morning - Speed Fartlek
Warmup 1.5km's various jogging pace then
treadmill fartlek consisting of 6 x 1min @ 16inc2
with 2mins @ 7.5inc2 jogging recovery between
each fast rep etc. I like to think of this session
as a sort of speed fartlek. A short cooldown of
around 400m followed by a set of chairdips and
pullups to finish off.
Warmup 1.5km's various jogging pace then
treadmill fartlek consisting of 6 x 1min @ 16inc2
with 2mins @ 7.5inc2 jogging recovery between
each fast rep etc. I like to think of this session
as a sort of speed fartlek. A short cooldown of
around 400m followed by a set of chairdips and
pullups to finish off.
Thursday, March 02, 2006
Thursday Evening - Treadmill Fartlek
A shortened session this evening as i couldn't get
started until later than i wanted.
Warmup around 1.1km's slow jogging pace then
around 2km's of fartlek running at 13/9/13/9 etc.
A short walk to cooldown was all i had time for
followed by a set of reverse arm pullups to finish.
Thursday Morning - Long Slow Recovery
Perhaps the most struggling run i've had in a long time!
That 7km's that i ran last night must have really drained
me right out. This morning's run was just a slog right
from start to finish and i think i only got about
6.5km's done in the 40mins.
A shortened session this evening as i couldn't get
started until later than i wanted.
Warmup around 1.1km's slow jogging pace then
around 2km's of fartlek running at 13/9/13/9 etc.
A short walk to cooldown was all i had time for
followed by a set of reverse arm pullups to finish.
Thursday Morning - Long Slow Recovery
Perhaps the most struggling run i've had in a long time!
That 7km's that i ran last night must have really drained
me right out. This morning's run was just a slog right
from start to finish and i think i only got about
6.5km's done in the 40mins.
Wednesday, March 01, 2006
Wednesday Evening - Knox Masters
Warmup consisting of 2 laps of jogging then walking
up and down the grandstand steps about 4 times.
Then 4 x 50m strides on the grass followed by 2 sets
of diagonal grandstand steps at half pace. These were
followed by several more strides and 200's at around
37s and some starting drills etc.
1 x 300m race (1st in 46s) running from the front.
This was followed shortly after by a 7km run on the
bike track in 39mins.
Warmup consisting of 2 laps of jogging then walking
up and down the grandstand steps about 4 times.
Then 4 x 50m strides on the grass followed by 2 sets
of diagonal grandstand steps at half pace. These were
followed by several more strides and 200's at around
37s and some starting drills etc.
1 x 300m race (1st in 46s) running from the front.
This was followed shortly after by a 7km run on the
bike track in 39mins.
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