Red Gums

Afternoon session.
Session was a 30 minute threshold so where else to go then the beautiful Red Gums.
1km warm up. 24:46 for the lap. 1km warm down.

Mingara

Morning session.
Ran 6km on the track in 20:41 then continued around the outside on the grass at a easier pace to 40 minutes.

Rest Day

10/2/12
Rest day. No exercise.

Mingara

9/2/12
Afternoon session.
10 minutes warm up. Drills, 4x100m strides. 11x500m reps off 300m jog recovery (2minutes). Times were (in no order) 2 at 1:26, 5 at 1:25, 3 at 1:24 and the last one was 1:21. Next was 4x100m reps~ 14s, 14s, 14s and 14s. Finished with 10 minutes warm down.

Pool recovery afterwards.

San Remo 8k

9/2/12
Morning session.
8k~ 29:46

Wetlands

8/2/12
Afternoon session.
3 minutes warm up. Wetlands G2G track 16:12. 11 minutes warm down.


Slowly typing up the last 6 months of training.

Wetlands

8/2/12
Morning session.
Wetlands P2P~ 37:41. New course PB! From 38:08.

Mingara

7/2/12
Afternoon session.
10 minutes warm up. Session was ment to be 2km reps but minga had a race night on so I entered in both 3km races. Ran 9:21 and 9:20.  Finished with 10 minutes warm down.

San Remo 8km

7/2/12
Morning session.
San Remo 8k 29:07. Still pretty tired from Saturday.

San Remo AFL

6/2/12
Mourning session.
I was ment to do a 50 minute long run but I was heaps tired when I got back from work so went to sleep instead. Got up around 11am and did the afternoon session~ Mona Fartlek. So 7 minutes warm up,  fartlek session and 8 minutes warm down. Hopefully tonight I'll get the 50 minute easy in, otherwise nothing wrong with a little rest when your tired.

San Remo

5/2/12
Sunday long run.
Started from my house and run out to Budgie bridge then up to the wetlands and back. Only ran for 1:36 cause I was so tired.

Wetlands 6k

4/2/12
Afternoon session.
Recovery run, Wetlands 6k 25:37.

Sydney Striders 10km

4/2/12
Race.
Sydney Striders 10km at HomeBush. 33:30.

Stretching

3/2/12
Stretching at Jono's house.

Mingara

2/2/12
Afternoon session
Rainy conditions. 2km warm up (5 laps) drills and 4x100m strides. Session was 8x400m reps with 200m float. I used 2 watches, one for the 400m rep times and the other to time the session as a whole. Fastest was 67 and slowest was 69, session as a whole was 15:47. 20 minutes warm down with the first 4 laps a 100m sprint was added.
Finished off with Pump.

Wetlands 6k

2/2/12
Mourning session.
6km at Budgie Wetlands 28:02 easy recovery jog.

Red Gums

1/2/12
Afternoon session.
1km warm up, Red Gums 25:35, 1km warm down.

Blue Haven Loop

1/2/12
Mourning session.
Blue Haven loop (15km) 55:41.

Mingara

31/1/12
Afternoon session.
2km warm up (5 laps), Drills, 4x100m strides. 8x600m reps with 200m recovery. Times were, fastest 1:41 and slowest 1:42. So very consistent. 2x100m reps- 14s and 13s. 20 minutes warm down round the outside of track.
6:30 Pump, went up a weight size. Finished with Pool recovery session.

San Remo 8km

31/1/12
Mourning session.
San Remo 8km track. Easy run. I got to the half way point in 15:57 and finished in 30:48.