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.