Palmdale T-Section

13/11/11
Sunday long run.
T-Section~ 1:33:27.

Red Gums

12/11/11
Afternoon session.
1km warm up. 24:22. Course PB. 1km warm down.

Palmdale Hills

12/11/11
Morning session.
10 minutes warm up. Hill efforts~ 5min, 3min, 2min, 1min, 2min and 3min. 10 minutes warm down.

Rest

11/11/11
Rest.

Warnervale Track

10/11/11
Afternoon session.
4km warm up. 20x200m on with 200m float. 4km warm down
Easy jog on Hansens road.

Koala Park

10/11/11
Morning session.
34:09 easy run.

Red Gums

10/11/11
1km warm up. 2 laps of Red Gums 55:19. 1km warm down.

Adcock Park

8/11/11
Afternoon session.
3.2km warm up. 10x300m reps. 20 minutes warm down.

Koala Park

8/11/11
Morning session.
Easy run 31:33.

Wetlands

7/11/11
Afternoon session.
P2P easy run 47:21.

Wetlands

7/11/11
Morning session.
P2P easy run 51:31.

Palmdale

28/8/11
Sunday long run.
Out to second powerlines and back 1hr:50.

Ourimbah Hills

27/8/11
Afternoon session.
2km warm up. Timed efforts~ 5min, 3min, 2min, 1min, 1min, 2min and 3min. 2km warm down.

Castle Run

27/8/11
Morning session.
10.7km time trial 35:43. Course PB

Stretching

26/8/11
Stretching at Jono's house.

Speed Session

25/8/11
Speed session.
6km warm up. 12x400m reps. 1km warm down.

Fartlek

24/8/11
10 minutes warm up. 20 minutes Fartlek. 10 minutes warm down.

Speed Session

23/8/11
Speed session.
10 minutes warm up. 10 minutes Fartlek. 6x1km reps. 10 minutes warm down.

Wetlands

22/8/11
Afternoon session.
10 minutes warm up. G2G 16:10. Course PB. 10 minutes warm down.

White Tower Run

22/8/11
Morning session.
50:15 easy run.

Palmdale T-Section

21/8/11
Sunday long run.
1:17:50. Course PB

Easy Run

20/8/11
Afternoon session.
20 minutes easy run.

Fartlek

20/8/11
Morning session.
10 minutes warm up. 30 minutes fartlek. 20 minutes warm down.

Rest

19/8/11
Rest.

Adcock Park

18/8/11
Speed session.
9.6km warm up. 15x200m reps. 20 minutes warm down.

Fartlek

17/8/11
Afternoon session.
10 minutes warm up. 30 minute fartlek. 10 minutes warm down.

Easy Run

17/8/11
Morning session
8km easy run.

Adcock Park

16/8/11
Speed session.
9.6km warm up. 8x1:30 minute efforts. 20 minutes warm down.

Wetlands

16/8/11
Afternoon session.
Easy 6km 25:30.

Red Gums

15/8/11
Morning session.
1km warm up. 24:44, New course PB. 1km warm down.

Palmdale T-Section.

14/8/11
Sunday long run.
T-Section 1:24:36.

XC Pioneer Diary

13/8/11
Race.
3km warm up. XC 17:30. Course PB. 3km warm down.

Easy Run

12/8/11
Easy 8km run.

Adcock Park

11/8/11
Speed session.
4.8km warm up. 8x400~ 69~70, 8th 72. 20 minutes warm down.

Fartlek

10/8/11
Morning session.
10 minutes warm up. 30 minutes warm up. 10.7 km easy.

Adcock Park

9/8/11
Speed session.
9km warm up. 8x600m reps. 15 minutes warm down.

Wetlands

8/8/11
Afternoon session.
38 minutes easy at Wetlands.

Warnervale Track

8/8/11
Morning session.
10km (25 laps) 37:13.

Red Gums

7/8/11
Sunday long run.
14kms at Red Gums.

Ourimbah Hills

6/8/11
Afternoon session.
2km warm up. Ourimbah hill efforts~ 5 min, 3 min, 2 min, 1 min and 2 min. 4km warm down.

Rumbalara

6/8/11
Morning session.
2 hours easy run.

Stretching

5/8/11
Stretching at Jono's house.

Adcock Park

4/8/11
Speed session.
10.4km warm up. 4x2 minute efforts, 4x1 minute efforts and 4x30 second efforts. 20 minutes warm down.

Red Gums

3/8/11
Afternoon session.
1km warm up. 26:32. 1km warm down.

Fartlek

3/8/11
Morning session.
10 minutes warm up. 20 minute fartlek. 10 minutes warm down.

Adcock Park

2/8/11
Speed session.
20 minutes warm up. 6x1km reps 3:10, 3:10, 3:10, 3:10, 3:11, 3:07. 20 minutes warm down.

Red Gums

1/8/11
Afternoon session.
1km warm up. Red Gums 29:16. 1km warm down.

Tempo

1/8/11
Morning session.
10 minutes warm up. 20 minutes Tempo. 20 minutes warm down.

Palmdale T-Section

31/7/11
Sunday long run.
T-section 1:23:29. Course Pb.

State Short Course XC

30/7/11
Race.
XC 7.5km 26:22.

Stretching

29/7/11
Stretching at Jono's house.

Adcock Park

28/7/11
Speed session.
6km warm up. 8x50 second efforts. 20 minutes warm down.

Red Gums

27/7/11
1km warm up. 26:04. 4km warm down.

Adcock Park

26/7/11
Track session.
4.5km warm up. 3x3 minute reps. 4.5km warm down.

Warnervale Track

25/7/11
Afternoon session.
2km warm up. 14 laps 20:07. 2km warm down.

Easy Run

25/7/11
Morning session.
8km 39 minutes.

Palmdale T-Section

24/7/11
Sunday long run.
T-section 1:42:30.

XC Shellys Beach

23/7/11
Race.
XC Shellys Beach 6k?

Rumbalara

23/7/11
Morning session.
20 minutes warm up. 4 laps (old xc track) 22:34 course PB. 20 minutes warm down.

Rest

22/7/11
Rest.

Adcock Park

21/7/11
Track session.
3km warm up. Timed efforts- 120sec, 80sec, 40sec, 40sec, 80sec, 120sec, 120sec, 80sec, 40sec and 80sec. 60 minutes warm down.

Red Gums

20/7/11
1km warm up. 2 laps of Red Gums 59:56. 1km warm down.

Adcock Park

19/7/11
Track session.
6km warm up. 6x1km reps. 20 minutes warm down.

Red Gums

18/7/11
Afternoon session.
 1km warm up. 30:37. 1km warm down.

Adcock Park

18/7/11
Morning session.
20 minutes warm up. 6km 21:02. 23 minutes warm down.

Palmdale

17/7/11
Sunday long run.
1hr 36:13 easy followed by 3km at Budgewoi path 10:59.

XC Pioneer Diary

16/7/11
Race.
3km warm up. XC 18.12. 3km warm down.

Rest

15/7/11
Rest.

Wetlands

14/7/11
Afternoon session.
Wetlands G2G 17:33

Adcock park

14/7/11
Morning session.
8.8km warm up. 8x400m 70~73. 4km warm down

Red Gums

13/7/11
1km warm up. 2 laps 58:57. 1km warm down.

Adcock Park

12/7/11
Afternoon session.
1.6km warm up. 2000m 6:34, 1000m 3:10, 500m 1:29, 1000m 3:12 and 2000m 6:55. 4.8km warm down.
First session with Jono.

Warnervale Track

11/7/11
2km warm up. Mona fartlek. Red gums 1km easy. 27:43. 1km warm down.