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.