Thursday Evening - Treadmill Intervals
Warmup 800m gradually building up the pace.
2 x 600m @ 15inc2 with a 2min walk recovery.
That is around 4min pace for the distance which
felt like quite a good session. 400m of slow
jogging to cooldown and a set of reverse arm
pullups to finish.


Wednesday Evening - Knox Masters
The night was very wet so i did most of my
warming up in the grandstand on the steps etc.
Trying to emulate the usual sprint drills before
getting onto the track for some strides etc.
1 x 800m race (6th in approx 2:46)
1 x 100m race (2nd in ???)
After these i did 5 x 100m strides at a fast
relaxed pace.

Monday Evening - 3km Lake Run
A nice effort for 14:59 tonight. Very pleased
with that given that i ran yesterday also.


Sunday Evening - Treadmill Intervals
A warmup of around 800m gradually increasing
speed for the last 400 up to 15.
4 x 1min @14inc6 with 1min @9inc6 recoveries
followed by 1 x 200m at 18inc6.
400m @ 8.5inc2a to cooldown and a set of
reverse arm chinups on the Power Tower to
finish up.

Wednesday Evening - Knox Masters
After a good warmup session i competed in
the 50sec NOSP (name own start position).
I chose 350m which actually meant that to
cross the line at 50s i would need a PB.
I ended up crossing at about 54s so i was
a bit off but anyway, it felt like quite
a good solid run.
A little later i did a session of 4 x 200m
with a diagonal walk back across to the
start as a rest between each. I need to
do these more i think.


Monday Evening - 3km lake run
Very pleased with this one as i got through
the run in 14:57 which is the quickest for
a while. Funny as during the run i thought
it might have been a slow one!

Friday Evening - 3km lake run
15:36 for tonights run after a long tiring week.


Wednesday Evening - Knox Masters
The usual warmups considting of slow laps and
sprint drills/steps/strides etc.
1 x 800m hitout in lane 3 (3:00mins) run while
other were racing 1600m.
I then ran as part of the 3 x 200 x 6mins relay
in which our team placed !st with me running
the second leg.
A little later i ran a series of 100m strides at a
fast relaxed pace.


Monday Evening - 3km lake run
A good hitout of 3kms in a very pleasing 15:09

Friday Evening - 3km Effort Run
A 3km run with a little more effort than easy
pace and considering a longish tiring day at
work, i was quite pleased with it 15.39


Wednesday Evening - Knox Masters
The usual warmups consisting of slow laps,
sprint drills, stairs and strides etc.
1 x 1000m race where i came ??th in 3:43
which is 19s outside my PB so there's some
work to be done. Then i frantically tried to
recover as quickly as possible for the 100m.
I guess it was probably about a 10min gap
and then 100m - 2nd in 14.3. The time is slow
but i'm sure i can do better fresh.
Later i did 5 x 90m strides which were done
at fast relaxed pace. A cooldown lap to finish.

5:02 Pace Today!..........

Monday Evening - 3km Lake Run
A good run today! I pushed a little right the
way along and came out at the end with 15:06
which i'm very pleased with. I think i'll stick
with these 3km runs when i hit the streets for
the time being as i can get them done quickly
and they do make you feel like you've pushed.

Friday Evening - Lake Run
Weather conditions made it hard but i got through
a 3km run pushing it a bit in 15:55
which is 5:18 pace. A very warm evening.


Thursday Evening - Treadmill Tempo
A treadmill session of firstly a short warmup
of around 500m followed by 600m @ 15inc2.
This was followed by a 2min brisk walk and
then 200m @ 18inc6. Then another brisk walk
and a 500m cooldown jog to finish.


Wednesday Evening - Knox Masters
A total warmup of around 1.5kms which
included laps, strides and sprint drills then
1 x 85s NOSP race - i estimated 450m and
then ran it too fast in 73s. I was actually very
pleased with the run as a training session and
then on to the 100m - 1st in a rather slow 14.2
but no competition and a little tired and stiff
from the previous run.
Later i did about 4 or 5 100m strides in fast
relaxed mode and then 400m jog to finish up.