Monday Evening - 6.30pm - Cool
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks

200++200++200++200
++200++200++200++200
run at 75% ++ = 60s


Monday Morning - 6.25am - Cool
3km around local street course - 16:28


Sunday Evening - 6pm - Cool
3 sets of high knees and bum kicks
1 x 70m strides

300+++300+++300
+++300+++300
run at approx 70% +++ = 90s

Saturday - 7.30pm - Cool
Treadmill Session
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
run at 95% TM set at 12degs incline

First training session of any kind since
Monday morning. Have been very
tired possibly caused by several 5km
runs recently.

I've had a few days off from training due to
feeling very tired and not sleeping well.
Perhaps doing that series of 5km runs in the
last couple of weeks has taken it's toll a
little!

Monday Morning - 6.15am - cool
5kms - 32:58 that is all

Sunday Afternoon - 2pm - Cool
Warmup 500m slow jogging pace then

5 x 120m hills (12degs) jog back
1km slow jog
300m fast relaxed
300m walk
60m flat out
200 walk to cooldown

Quite a hard session

Saturday Evening - 7pm - Mild
Some upper body work mixed in with -
3 sets of high knees and bum kicks
1 x 70m strides

300m - 30secs - 100m
(fast relaxed - then 95%)

Friday Morning - 6.30am - warmish
5km run same course as before - 33:38
Felt like more of a recovery run and was
a struggle in quite humid weather.


Friday Evening - 7.30pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides

60m - 6mins - 60m - 6mins - 60m
Run at 95%
Edit/Delete Message

Wednesday Evening - 7pm - Very Warm
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
2 x 20m practice starts

120m Hcp - Ran about 15.6 and finished
well back (felt sluggish and uncomfortable
which is understandable given my recent
training and the very warm night.)

5km on the bike track - 29:57 which is
way better than i expected - very pleased

Tuesday Evening - 6.30pm - Mild to Warm
5km run around local streets - 31:37
Same course as yesterday but about 3mins
quicker and it was warmer - pretty pleased
with that.

Nothing since Wednesday until -

Monday Evening - 6pm - Cool/Mild
5kms around local streets - 34:26
A long time since i've tried running
that far so i just wanted to make
sure i finished it.

Thursday - Quite sore today from last night's Masters racing! Hopefully I will
Come good tomorrow!

Wednesday Evening - 7.15pm - Warm
Knox Masters
The Thousand Steps - 26:17 Pretty slow
but as you all know i'm crap in the heat!



Monday Evening - 8pm - Very Warm
Street Run/Jog
Another struggle in the heat - 3kms 18:40

Thursday Evening - 7pm - Cool
Street Run/Jog

3km - 18:08 i knew it would be tough
tonight after last night's hard session
at Masters.


Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts

120m - 2nd in 15.75
600/400/200 as part of a relay
1.8kms as a cooldown

Tuesday Evening - 7pm - Cool
Street Run/Jog

Tonight's 3km run in less than half yesterday's
temperature a full 2mins faster - 16:57
The stopwatch never lies! Much better

Monday Evening - 6.30pm - Warm/Humid
Street Run/Jog

3km - felt horrible in the heat and ran accordingly
- 18:57 At this point it should have been under 18
(shows how much i dislike running in this weather!!)


Friday/Saturday/Sunday - Rest Days