Monday Evening - At the track
At the track today with some of the Masters
runners. 3 laps slow jogging followed by some
sprint drills to loosen up.
Started to do a series of 400s in 95s with a
200 slow jog float but only got to 3 and they
were a little slower than 95. I then decided on
a couple of 200m reps at a quicker pace to
end the session. Another laps of slow jogging
to cooldown. I think i will stick to 200m reps
and possibly 600s but only 2 of those.

Friday Evening - Street Run
Just a run in the dark around the streets etc
for 4.5km at an average of around 5:50 pace.


Wednesday Evening - Knox Masters
I was on duty tonight so only the one race
1 x 400m NOT and i picked 65s and finished
in 64.7 so i was very close but only second!
Did manage to do some warmups and cooldowns
so i got about 3kms in.


Saturday Evening - 3km run
This one didn't feel good at all and it may have
been due to the 2 (yes only 2) bourbons that
i had last night. Anyway 15:20 and it felt hard.



Wednesday Evening - Knox Masters
Usual warmup of laps/drills and strides etc
1 x 600m (1st in 1:53) then competed in a
3 man per team 400x2 relay.
A couple of laps to cooldown

Monday Evening - Treadmill Intervals
Warmup 800m of slow jogging followed by a
few sprint drills off the treadmill (high knees
and bum kicks etc). Back on the TM for the
2 x 600m @ 15inc2 with 2mins walk recovery
between. A short walk then a cooldown jog
of 400m and a set of reverse arm pullups on
the Power Tower to finish.

Friday Evening - 3km lake run
Again a good solid 3km's tonight and slightly
quicker again also - 14:39 which is 4:53 pace.


Wednesday Evening - Knox Masters
Warmup inluding 2 laps of slow jogging then
various sprint drills - bum kicks and high knee
skipping etc and a few run-throughs.
1 x 600m race - 2nd in 1:52 which is about 7
secs outside my PB but i'm gradually improving.
A short recovery followed by 1 x 200m race
3rd in 28.7 which is still pleasing given the hard
run earlier. A fair bit of cooldown jogging at
the end of the evening following some walking
to recover from my events.

Monday Evening - Treadmill Intervals
Warmup 800m jog increasing pace then 3 sets
of bum kicks and high knee skipping to get
the legs ready for the faster running.
2 x 600m @ 15inc2 with 2mins walk recovery
then 400m slow jog to cooldown followed by
a set of reverse arm pullups to finish.

PB Update................

Here's a list of my PB's as of now -
* 70m 9.69 22/06/05
* 80m 10.8 30/03/05
* 100m 12.97 late 06
* 200m 27.96 late 06
* 300m 44.36 11/05/05
* 400m 62.09 04/05/05
* 600m 1:45 22/06/05
* 800m 2:34 18/05/05
* 1000m 3:24 (Knox Track) 08/06/05
* 1200m 4:23 20/07/05
* 1500m 6:07 24/08/05
* 1609m 6:22 29/06/05
* 2kms (Knox Track)8:27 31/05/06
* 3kms (Knox Track)13:56 14/06/06
* 4kms (Knox Track)19:08 05/07/06
* 5kms (Knox Track)23:53 24/05/06
* 6kms 28:59 28/05/06
* 7kms 33:54 28/05/06
* 8kms (Knox Track)42:31 27/04/06
* 10.31km 50:06 28/05/06 (Sri Chinmoy Willi)
* 20minTT (Knox Track) 4200m 28/06/06
* The Tan 20:22 (early 05)
* The Tan x 4laps 1:27.00
* Puffing Billy GTR (13.2km)72mins 07/05/06
At the moment the times that i would really like
to improve on are from 200-800m. This will take
a bit of doing though as i'm a way off of them
at present.

Getting Quicker...............

Sunday Evening - 3km lake run
Off for another 3km run this evening and this
time i managed to go quicker again - 14:41
which is 4:54 pace. I'm very pleased with it
and interestingly i seem to be running at my
best when i have had 2 rest days after my previous
run. This also seemed to be the case when i
would run on Monday nights after running on the
Friday before that.