Sunday, December 20, 2015

5km Aerobic

26:31 (5:18)
41m gain

With the new year looming I am thinking much more about the year ahead and what I hope to do. Really would like to get into a regular habit of running and exercise. Probably can't realistically see any PBs falling in the next year or two.

6km Aerobic Base

29:30 (4:53)
46m gain

A somewhat harder effort after almost two weeks of no running. Tired, then picked up a cold which knocked me off for about 5 days, then weird shiftwork, babies, rain, hot weather.

 Plenty of excuses, but really just don't have the motivation right now.

Monday, November 30, 2015

5km Recovery

31:56 (5:53)
112m gain

Starve says its 122m, garmin says 56m. I'm going with the higher because that can excuse some slowness. Was actually really tired and my legs are dead from four, yes four, consecutive runs.

Tuesday, November 24, 2015


Recording my runs here has become as sporadic as actually doing them.

A poorly sleeping baby, some illness and a difficult work schedule means I am de-conditioned and weighing in more than ever before. Two months ago things were looking promising, now I am back to basics.

Have had huge gaps between runs.

12/11 - 6km Aerobic Base  |  6.46km/35:03/5:26

16/11 - 6km Aerobic Base  |  6.01km/34:19/5:42

17/11 - 5km Slow  |  4.51km/29.49/6:36 (issue with garmin, missed 500m)

18/11 - 9km Aerobic Base  | 9.02km/44:31/4:46

24/11 - 6km Recovery  | 6.20km/36:00/5:48

I'm guessing eventually things will settle and I will be able to get back into things. I miss the long 2hr runs where it felt easy and I felt fit.

Sunday, November 1, 2015

Tuesday, October 20, 2015

9km Aerobic Base

48:47 (5:26)
119m gain

Sleep is an issue, so is the weather. Just dragging myself around. Good to get in the pool after though.

Wednesday, October 14, 2015

11km Aerobic Base

50:40 (4:36)
20m gain

Tried to give it a bit of effort but a 4:16 blew me up - needed a rest after that, then hit another 4:14 which killed me. Could have had a nice evenly paced run at 4:30 ish and be done with it but anyway..

Sunday, October 11, 2015

18km Medium Long

1:29:29 (4:56)
82m gain

Up at 0430 (thanks Ella). Running at 0540 before sunrise. Hit Long Reef headland just prior to sunrise. Had my pants on the wrong way for an hour. Magic run, no pace, but beautiful to be out there. Feeling comfortable and could have gone longer.

Weekly Total

Running: 48.62km (4:15:50)

Only four runs, and two were 18km this week (Mon & Sun).

6km Recovery + 4 x strides

39:23 (5:34)
90m gain

Ran (shuffled) the hills of Killarney Drive.

5km Recovery

29:32 (5:54)
50m gain

Hot and hard work

Monday, October 5, 2015

18km Medium Long

1:37:26 (5:17)
320m gain

Been a while since I've run this length of time. Hit some big hills. Incredible houses, cars and views over the other side.

Sunday, October 4, 2015

7km Recovery

40:01 (5:39)
64m gain

Hot. At least 31 degrees. Felt like a mid January school holiday day - no one around. Shuffled along post another set of nights.

Weekly Total 

Runnning: 51.7km (4:20:01)

Tuesday, September 29, 2015

Monday, September 28, 2015

Sunday, September 27, 2015

12km Aerobic Base

58:59 (4:54)
128m gain

Would have liked to do more but couldn't today.

Weekly Total


5km Recovery

30:31 (6:04)
21m gain

just finished a run of three night shifts. Slept for 3 hours then slowly shuffled through this.

Wednesday, September 23, 2015

Tuesday, September 22, 2015


41.4 (3:27)
42.6 (3:33)
1:29.5 (3:44)

42.6 (3:33)
42.2 (3:31)
1:27.4 (3:38)

42.3 (3:32)
41.7 (3:29)
1:25.7 (3:34)

42.5 (3:33)
42.2 (3:31)
1:26.0 (3:35)

Another great spring morning - about as good as I can go I think with the short work. Foot sore before and after but felt fine during the workout.

Monday, September 21, 2015

12km Aerobic Base

1:00:01 (4:55)
142m gain

Nice morning to be out in the foothills. Little bit sore through the top of the left foot - not used to backing up after a 16k run at the moment.

Sunday, September 20, 2015

16km Medium Long

1:16:47 (4:48)
111m gain

Probably as close to feeling back to fitness as I have been for a long time. Legs were pretty tired toward the end, but was great to feel comfortable at a relatively ok pace for a while.

Weekly Total


Wednesday, September 16, 2015

11km Aerobic Base

49:41 (4:30)
72m gain

Set out with some conviction to hold 4:40 pace but ended up speeding up and doing 4:20s for a few km which then blew me up. I would say close to tempo pace at 4:18 - 4:22. Quite warm out there today.

On the one hand I'm happy that I can still run a few km at 4:20 pace, on the other - thats slower than what I ran a marathon five months ago.

10km Aerobic Base

50:30 (5:02)
106m gain

Feeling a bit better.

4x4min (3min recovery)

1.01km (3:59)
0.99km (4:02)
0.99km (4:04)
0.99km (4:03)

Felt pretty rough - thought I may have been a tad faster. Legs are pretty tight. Probably felt yesterdays run.

10km total

Sunday, September 13, 2015

11km Aerobic Base

51:06 (4:39)
60m gain

Been a while since I've had a nice flat run. Aimed to at least go sub 5min pace. 4:30s felt ok for a while - trying to take it as it is. Beautiful spot - haven't been down for a long time.

Weekly Total

Running: 45.22km (3:55:46)

Was hoping for 50 - 55km - but nights killed my legs.

Tuesday, September 8, 2015

6km Recovery

33:55 (5:39)
57m gain

Slow and slower after work. Just an 8hr shift. Its great outside - flowers are blooming, blue skies...

Monday, September 7, 2015

Sunday, September 6, 2015

4x3min (3min recovery)

Was actually supposed to be 4x4 - glad it wasn't I'm bloody exhausted as usual.

790m (3:47)
770m (3:55)
750m (3:59)
740m (4:03)

Cant even do 800m reps in 3mins... shit

Wednesday, September 2, 2015

11km Aerobic Base

1:02:00 (5:33)
255m gain

Legs, in particular the quads, are toast. Wanted to knock out an easy, flattish 12 - 14k trail run, but got to the trail head to find a sign and barrier saying the track was closed because of falling rocks. Pfft.. headed down about 700m before find a serious looking barricade warning of danger DO NOT ENTER, and decided I didn't want to be the guy on the news that had disobeyed two lots of signs to get killed by a falling rock.

Struggled along and eventually ended up on the synthetic fields for a bit. Quite strange, its rubber and astro turf. Ended up with tiny bits of rubber inside my shoes. Will be good for intervals I think.

Tuesday, September 1, 2015

8x400m (400m recovery)

1:27 (3:39)
1:26 (3:36)
1:26 (3:36)
1:31 (3:48)
1:29 (3:42)
1:29 (3:44)
1:31 (3:48)
1:29 (3:42)

Hard work, not quite ready for it.

Friday, August 28, 2015

6km Recovery

35:00 (5:33)
87m gain

Have had 9 days free of work, and go back tonight - has been good to be able to run each day which was my goal 9 days ago. Not sure how I will fit training in around work still.

4x4min (3min recovery)

980m (4:06)
950m (4:13)
960m (4:10)
910m (4:24)

Ran it on Comleroy Rd which is an undulating stretch of road, so a bit of uphill and downhill. I think I could have been a bit closer to 4min pace on the track.

Had GI problems after the 3rd interval and had a poo behind a tree. Didn't feel great after that.

Wednesday, August 26, 2015

Monday, August 24, 2015

8x400m (400m recovery)

10min warm up

1:29, 1:32, 1:30, 1:31, 1:30, 1:30, 1:33, 1:33

10min cool down

Will try and have a stab at Daniels 'Blue' plan, just see how things fit in. It is one shorter interval, plus one tempo session a week. Plus a long run of 60 - 90mins - although I'd prefer to be hitting 120mins.

Will be feeling this tomorrow.

Sunday, August 23, 2015

13km Aerobic Base

1:06:07 (5:04)
97m gain

Longest run since 3/5. Last three weeks I've only run once a week - half hour, good to get a 37k (!) week done. Big hill in the middle - and have lost all my endurance. Will be a long road back.

Saturday, August 22, 2015

7km Aerobic Base

35:44 (5:06)
74m gain

Threw in one very steep hill which knocked me over for the rest of the run.

Friday, August 21, 2015

Thursday, August 6, 2015

Monday, July 20, 2015

7km Recovery

39:56 (5:42)
67m gain

About as slow as it gets. Legs are tight, zero energy. Motivation is there, but the energy isn't. Work and life is making it very difficult.

Wednesday, July 15, 2015

Sunday, July 12, 2015

6km Aerobic Base

30:10 (5:01)
58m gain

Couple of hrs sleep this morning after work- then jog. Need massage asap

Monday, June 29, 2015

12km Aerobic Base

57:23 (4:46)
94m gain

Longest run since Canberra. Legs a bit heavy and stiff. Good to be out there in the mountains.

Sunday, June 28, 2015

Thursday, June 25, 2015

Saturday, June 20, 2015

8km Aerobic Base

41:38 (5:12)
80m gain

A tonne of effort to get moving. I'm sleep deprived and putting in 12hr shifts on the feet. Body hurts. Mind is struggling to keep the motivation up.

Sunday, June 7, 2015

10km Aerobic Base

47:25 (4:44)
145m gain

Might have to use this as a go to flat-ish run, albeit with a big ass hill to finish. Nice spot, always like it down there.

Weekly total


30.13km (2:28:41)

Just 5 days of running. Will have to force myself to run after work this week or nothing will be done.

Saturday, June 6, 2015

8km Aerobic Base

36:37 (4:33)
25m gain

Finally made it down somewhere flat. Bad stomach though. Nice being near the water.

Friday, June 5, 2015

6km Recovery

33:32 (5:34)
188m gain

Just the second run this week for me. Started in emergency, 12 hr shifts - two nights this week and am buggered.

Tuesday, June 2, 2015

6km Recovery

31:16 (5:09)
115m gain

Haven't run for two days. Legs were hammered after sprints and had my first 12 hr shift in Emergency yesterday.

Looks like its just going to be 30mins 5-6 days a week for a while.

Sunday, May 24, 2015

Saturday, May 23, 2015

Wednesday, May 20, 2015

Monday, May 18, 2015

Saturday, May 16, 2015

7km Recovery

34:58 (4:57)
65m gain

Missed yesterday on the back of about 4 hrs sleep and a very unsettled child. Still tired, but at least had the chance to get out.

Wednesday, May 13, 2015

8km Fartlek

36:21 (4:29)
78m gain

Tried to, and got, the CR on a strava segment, except I think I cut it short by about 20m. This hammered me. that, and the cold air, had me in a stitch and coughing badly. Needed a few stops.

Sunday, May 10, 2015

6km Recovery

30:49 (5:07)
61m gain

Have made it through one week of being a Dad, just squeezing in 30mins where I can. Managed to run every day except for the delivery day.

Ran at 8:20pm which is the first time in ages I've run that late. Just looped around a little 1.7km lap.

Weekly Total

Running: 40.57km (3:22:10)

Thursday, May 7, 2015

6km Recovery + Strength

32:22 (5:14)

First run after the baby came home. Not too tired, but took ages to get out.

+ 5x5 60kg Deadlifts

Wednesday, May 6, 2015

8km Recovery

41:38 (5:05)
73m gain

Up early. In the rens again, feeling ok.

6km Aerobic Base

27:46 (4:35)
84m gain

First run in the Takumi Ren Boost. Super light, feel like there's not much under the feet at all. - will need to play with the lacing as I went a half size up, so not quite a perfect fit.

Sunday, May 3, 2015

17km Medium Long

1:27:35 (5:09)
177m gain

Real grind. Little sleep and couldn't get the legs moving. Anyway, got a 90 min run done - first time back over an hour in three weeks. very minor hamstring strain from lifting weights, having sore muscles and then stretching.

Weekly Totals

Running: 61.62km (5:05:50)
Strength: 20mins - just trying to be accountable for lifting some weights.

Saturday, May 2, 2015

10km Aerobic Base + Strength

52:20 (5:06)
128m gain

Slower. Still not much energy. DOMS. Did 3x5 60kg dead, strained a hammy stretching it out.

Friday, May 1, 2015

10km Aerobic Base

48:01 (4:44)
82m gain

Avoided most of the rain. have pretty sore hamstrings, gluten and lower back from the deadlifts.

Thursday, April 30, 2015

6km Recovery + Strength

31:05 (5:11)
50m gain


3x8 60kg Deadlifts

Fucking deadlifts hurt! Feel like I'm about to have hamstring cramps.

Monthly Total

Running: 213.98km (17:16:20)

April seems to have disappeared rather rapidly. Had the marathon in the second week, so recovery plus a nasty cold has meant a much lower volume month.

Monday, April 27, 2015

8km Recovery

41:48 (5:12)
121m gain

Took the hilly roads, out and back. Struggling along, but feeling much improved health wise. A bit chesty now.

Sunday, April 26, 2015

8km Aerobic Base

39:48 (4:55)
73m gain

Starting to feel better, but the virus has affected my guts and needed two (!) poo stops. Plus I had to change the shoes at 1.5k in as well, cos it was rubbing my toe.

Tops of the worst week of running I've had since probably May last year.

20km for the week.

Saturday, April 25, 2015

6km Aerobic Base

29:04 (4:50)
54m gain

Still sick.

6km Recovery

30:41 (5:02)
42m gain

Wet, but not windy at the moment.  Saw one big tree down which took out the power lines, but missed someones car by about a meter. Am trying to run off a cold and some sort of stomach bug, will either improve or make it worse.

Sunday, April 19, 2015

Sunday, April 12, 2015

2015 Canberra Marathon

2:57:15 (4:12)
302m gain

Just under 1km out and in a world of pain

Not executed quite the way I would have liked, but ended up with the result I wanted. knew I was going too fast when I went through 5km in 20mins, kept telling myself that I needed to slow down but things felt very easy. Developed some pain in my right foot at about 9km and wasn't sure if I'd tied my shoe up too tight or what was going on, it stayed with me but luckily enough didn't get any worse although it doesn't feel great a day after. got passed by two guys here, one who I heard breathing like he was running a 10k, and another who seemed alright - both of whom I ended up catching and passing.

Very strange to be running virtually alone with just one of those guys about 200m in front. Went through 20km about 2mins up on where I had planned to be. By 22km I knew I was going to be in a bit of trouble in the back end, my quads had that tight feeling coming on, and my foot continued to be sore, but easy enough to ignore.

At 30km I was still on a good pace, but it started going backwards after that. I knew there were hills in that last 10km, and really there's not too much too them, but after a solid 2hr run at a reasonable pace, they stung. The one at 31km slowed me down a bit and there's a bit of twisting as well after that where you do a sort of hairpin and head uphill, before heading down in to Weston Park, coming back after that turnaround between 35-36km I really started to feel the pinch, and then hit a brutal little hill at 38km I think, where I just struggled to hold 4:30 pace.

Got passed by two people here, one guy just flew past me and looked like he was at 4min pace, and another guy just pushed along. I couldn't hang on to him.

The worst part of the race was when I'd seen the 40km marker, but never saw a 41km marker. I just had no real idea how much longer I had to go, wasn't sure how far out my garmin was and then merged into the half marathon runners.

Absolutely shattered at the end and almost had a bit of a cry. I think it was mostly relief. Am happy now.

Have had the best stretch training I've ever done in the lead up to this, have managed to train through night shifts and some shitty rosters.


Daniels 4 week cycle, 18 week plan - taper based on Pfitzinger

16k w/14k MP, 30k (97)
5k T + 3x3min Hard + 8x200, 30k (91)
20k w/13k MP (90k)
23k (79) - injury scare this week, cut short the long run.
5k T + 3k T +8x200 + 2x1600m, 26k (78)
8x10sec hills, 28k (82)
8x10sec hills, 3x1600 + 3x1000 4x400, 30 w/18k MP (87)
2x3k T + 4x200, 5k T + 3k T + 2x400 + 2x1600 + 4x200 (83)
32k (72)
3x1600 + 4x3min + 6x200, 5k parkrun, 30k (95)
30k w/22k MP (89)
3x3k T +2k T, 5k T + 3k T +2x400 + 2x1600m, 4x200, 20k (84)
8x10sec hills, 30k (91)
2x5k T + 3k T + 4x3min Hard + 8x200, 35k (97)
8x10sec hills, 10k MP + 6k MP, 32k w/27k MP (90)
6x1k, 10k T, 27k (91)
8x10sec sprints, 3x1600, 21k (66)
9k w/4k MP, Canberra Marathon (77)

Saturday, April 11, 2015

6km w/ 8x25sec

30:47 (5:07)

120 - 130m run throughs - 3:39 - 3:11 pace

I'm nervous and excited to see what happens tomorrow. Body doesn't feel perfect, but then it never does. Felt fine when running, can just feel a few tighter areas. Will roll out this evening.

Wednesday, April 8, 2015

9km w/4km MP

41:39 (4:39)
97m gain

Went straight at it after 1km - 4:13, 4:09, 4:06, 4:14

Its going to be hard work.

Sunday, April 5, 2015

Friday, April 3, 2015

3x1.6km (2min)

1.6km: 5:40 (3:32), 5:46 (3:36), 5:43 (3:34)

5k pace. Felt relatively good today. Bit of tightness in the right quad.

Wednesday, April 1, 2015

7km Aerobic Base

35:36 (5:05)
74m gain

So bloody tired. Terrible sleep last night. Just had to drag myself out today.

Tuesday, March 31, 2015

7km Recovery + 8 x 10 second sprints

37:29 (5:17)
61m gain

50-60m sprints to try and get a bit neurologically equipped for muscle activation

Monthly Total

Running: 399.19km (32:47:53)

Sunday, March 29, 2015

27km Long Run

2:01:18 (4:29)
114m gain

Good run around the lake and up over Long Reef point. Last long run in the campaign. Forgot the body glide and felt like I was running with a sheet of sandpaper between the thighs. Forgot to tape the toe where I've been getting blisters. Basically unprepared for the run. Maybe it was the godawful cherry flavoured beer I drank last night.

Hip flexor/adductor taped up with KT tape and felt mostly ok. Hills seemed to zap it. Time to taper

Weekly Total

Running: 91.26km (7:18:37)

Four consecutive weeks above 90km.

Saturday, March 28, 2015

7km Recovery

37:35 (5:22)
90m gain

Hip flexor is niggly and annoying. Should have taken today off, but the weather is just too nice to not get out there.

Friday, March 27, 2015

10km Tempo

38:46 (3:52)
35m gain

A good hit out 2 weeks out from Canberra. Just 18 seconds of my 10k PB from Central Coast last year. Weather much friendlier today than up there. Felt like autumn finally - low humidity and crystalline skies.

Would like to be more comfortable at this pace than I am, but happy enough.

Tuesday, March 24, 2015

6x1km (200m recovery)


3:30, 3:41, 3:39, 3:41, 3:49, 3:51

Too hard to start with and not enough recovery for me. Dot would have me run at 3:37's and I think the average pace across all of those is about 3:37 - not ideal, but a hard effort. Super bloody humid again.

Sunday, March 22, 2015

32km w/27k MP

2:20:02 (4:22)

1:54:31 (4:15)

Kind of marathon rehearsal. Up early, had something to eat. Didn't stop the watch for drink stops and needed the toilet once. Wanted to see how much time I'd lose. Two gels - one before and one at 16k. Threw in a couple of hills to see how that'd go too. last one up Lilyfield Rd at 28.5k slowed me to about 5:45min pace. Still don't quite feel ready yet.

Weekly Total

Running: 90.56km (7:16:36)

Friday, March 20, 2015

10km M + 6km M

10k: 41:54 (4:11)

6k: 25:51 (4:19)

Went too hard in hot humid conditions and dropped the ball badly. Probably first 8k were closer to 4:05 pace.

Thursday, March 19, 2015

Tuesday, March 17, 2015

Monday, March 16, 2015

Sunday, March 15, 2015

35km Long Run

2:36:29 (4:28)
250m gain

Any kind of incline is just killing me. Felt good up until 26k and then just held on. After 32k it was a slog and I jogged it in. Need to try out some gels. Hopefully a bit of extra fuel will help.

Weekly Total

97.61km (7:50:43)

Probably peak mileage week. Four weeks to go. Still hanging in there.

Thursday, March 12, 2015

Wednesday, March 11, 2015

7km Recovery

38:35 (5:30)
64m gain

Legs a bit sore after yesterday, but mostly ok. No real niggles at the moment, just ongoing fatigue.

Tuesday, March 10, 2015

2x5k T + 3k T + 4x3min + 8x200m

5k: 19:20 (3:52), 19:42 (3:56)

3k: 12:14 (4:05)

3mins: 780m, 780m, 770m, 770m

200s: 41, 44, 44, 43, 42, 44, 44, 43

Didn't have the legs for it today at all. Really humid and fatigued.

Monday, March 9, 2015

6km Recovery

34:55 (5:48)
107m gain

Hot afternoon jog. Wasn't going to go out but got bored. Only three hours sleep since yesterday morning after night shift.

Sunday, March 8, 2015

10km Recovery

55:31 (5:23)
122m gain

Weekly Total

Running: 91.40km (7:49:39)

All easy(ish) running this week, one rest day when we went to Fraser Island.

13 weeks into the marathon training and 5 weeks left. Have averaged 86km per week since December (lowest 72km, highest 96km), body feels ok if not a bit tired. 7 runs above 30km, I hope to get 3 more 30km+ done, hopefully at least one 35km.

Saturday, March 7, 2015

30km Long Run

2:33:27 (5:06)
324m gain

Up early and ran down to Manly Beach in the dark. Just a slow haul down the hill and back up again.

12km Aerobic Base

57:58 (4:48)
88m gain

Warm midday run around Narrabeen Lagoon.

Wednesday, March 4, 2015

14km Aerobic Base + 8x10sec Hill Sprints

1:12:26 (5:14)
173m gain

+ 8x10 sec HS

+2km cool down

So total of just a touch under 17km

In desperate need of a massage.

Sunday, March 1, 2015

20km Medium Long

1:44:49 (5:14)
165m gain

Noosa. Humid, very humid. Mix of national park trails, flat bike paths and one big ass hill.

Weekly Total

Running: 84.06km (6:57:47)

Feel pretty wrecked from this week. Two big sessions and a difficult work week.

Friday, February 27, 2015

11km Aerobic Base

55:37 (5:03)
63m gain

End of a very busy, hard week. First run on the new Narrabeen Lagoon Trail - its just a 1k section, but means you can now loop right around the lake. Very nice down there.

Thursday, February 26, 2015

5km Recovery

30:40 (6:07)
22m gain

So ridiculously tired. Late/early - 5 hrs sleep, two very busy shifts. Awful.

Monday, February 23, 2015

1500m Swim

1500m Swim

Decided to have a rest/recovery. First swim this year and there was a swimming carnival on. Had to swim in the shallow pool outside - 90cm deep - my hands hit the bottom on occassion.

Sunday, February 22, 2015

30km w/ 22km MP

2:12:07 (4:24)
58m gain

22km - 1:32:37 (4:13)

Tough session, but managed (just) ok in the humidity. Hard to stay focussed  and found myself having to surge every now and then. Legs are tired, very tired now.

Weekly Total

Runnning: 89.36km (7:15:06)

Not too bad off the back of a week of nights. Just the one quality session today though.

Saturday, February 21, 2015

12km Aerobic Base

1:01:45 (5:08)
98m gain

Slightly different run around the lake today - up over Narrabeen Headland. Something different.

13km Aerobic Base

1:04:12 (4:56)
87m gain

Bay Run with add ons. Last night shift for the week. I kind of hope that running on tired legs and fatigued is somehow helping my training.

Thursday, February 19, 2015

10km Aerobic Base

49:16 (4:56)
68m gain

Added a cool little loop around Callan Park - the SCA buildings are amazing. Pretty tired.

Monday, February 16, 2015

9km Recovery

51:31 (5:41)
52m gain

No energy. Legs very dead. Quick dip at Freshie post run which was good.

Sunday, February 15, 2015

30km Long Run

2:23:15 (4:46)
188m gain

Quite a high volume week with a 5k PB. Felt very good through this run at this pace. A few hills.

Weekly Total

Running: 95.28km (7:52:06)

Friday, February 13, 2015

10km Aerobic Base

53:17 (5:08)
39m gain

Didn't want to run any hills after a long, long week. Had a nice little dip at Shelley Beach post run. Ahhh yea.

Thursday, February 12, 2015

Tuesday, February 10, 2015

3x1600m + 4x3min + 6x200m

1600s: 6:07 (3:49), 5:54 (3:41), 6:12 (3:53)

3mins: 860m (3:29), 800m (3:45), 760m (3:56), 820m (3:40)

200s: 40.4, 42.4, 41.4, 42.6, 42.5, 41.4

Real humid and am tired.

Monday, February 9, 2015

14km Aerobic Base

1:04:57 (4:38)
93m gain

Very humid. Saw another diamond python, second in as many runs here. First was up a tree, today just next to the track. Quite cool to look at even though it gave me a scare at first.

Friday, February 6, 2015

32km Long Run

2:25:27 (4:33)
210m gain

Probably about 5min stoppage time for traffic and drinks.

Strapped the ankle up with KT tape and it held up really well. Was not expecting to get 32km out in under 2:30 today. Relatively pleased with that.

Thursday, February 5, 2015

Wednesday, February 4, 2015

9km Recovery

50:20 (5:35)
126m gain

After a day off and some serious rolling of the calf, the ankle/achilles/post tib seems better than it was the other day. Tired after some hellish sleep patterns. Almost got rolled by a wallaby as I wandered in to the bush to take a pee.

Sunday, February 1, 2015

12km Aerobic Base

1:00:11 (4:57)
166m gain

Was going to take a full day off. The left foot became a bit sore over the past few days. Then decided on a slow 30min which ended up as an hour. Left achille/post tib is a bit niggly. Foot seems ok at the moment.

Weekly Total:

Running: 83.47km (6:59:42)

Monthly Total:

Running: 360.44km (30:47:26)

One day off.

Friday, January 30, 2015

5k T + 3k T + 2x400m + 2x1.6k T + 4x200m

5k: 19:05 (3:49)
3min rest
3k: 11:39 (3:53)
2min rest
400s: 1:24, 1:22
400m jog
1.6k (1min recovery): 6:19 (3:56), 6:12 (3:53)
5min rest
200s: 39, 44, 41, 39

Hard day out. Hopefully can absorb this week (three biggish sessions in 6 days) and get a bit fitter, not break. Recovery week ahead.

Wednesday, January 28, 2015

2x3km Tempo + 4x200m

3km: 11:32 (3:51), 11:35 (3:51)
200s: 39.6, 43.8, 43.4, 44.7

Very wet. Pretty tired in the morning, needed two coffees to get moving, but seemed to hit the right pace. Tempos were moderate up and downhill.

Tuesday, January 27, 2015

Monday, January 26, 2015

Sunday, January 25, 2015

3x1600m + 3x1000m + 4x400m

1600s: 6:11, 6:08, 6:12

1000s: 3:41, 3:48, 3:43

400s: 1:26, 1:36, 1:29, 1:39

A bit quick on the 1600s, and then slow for everything else. Still a decent effort level. Super humid.

Weekly Total

87.85km (7:35:09)

Thursday, January 22, 2015

30km w/ 18km MP

2:20:09 (4:40)
295m gain

Averaged 4:19 for the 18k MP. Relatively hilly in the middle from Shelley up to North Head. Humid and didn't take any water on board until I hit the wall at 18 - was aiming for 20 M but couldn't hang on.

Tuesday, January 20, 2015

11km Aerobic Base

57:14 (5:11)
32m gain

Pleased to get out post night shift for nearly an hour on tired, tired legs.

Sunday, January 18, 2015

9km Aerobic Base

42:19 (4:42)
43m gain

Post night shift run. Got a bit carried away chasing down 'fast' runners. Ran straight into someone while I was checking out the backside of an attractive female.

Weekly Total:

82.59km (7:03:36)

Saturday, January 17, 2015

12km Aerobic Base + 8x10sec Hill Sprints

1:03:04 (5:15)
169m gain

Legs are feeling very flat at the moment.

Finished with 8x10sec hills on the steepest hill around here. I enjoyed these short, alactic sprints.

Tuesday, January 13, 2015

5km Recovery

32:31 (6:14)
102m gain

Oh so tired. Faced with the options of either sleeping or dragging my weary body around the neighbourhood, I chose the latter.

Monday, January 12, 2015

Sunday, January 11, 2015

5k T (3min) 3k T (2min) 8x200 R 2x1600 T

5k: 19:38 (3:56)
3k: 11:45 (3:55)
200s: 42.8, 42.6, 43.8, 41.7, 43.4, 42.2, 43.6, 42.1
1600s: 6:19.3 (3:57), 6:19.8 (3:57)

Pretty happy to get this done considering it was done after work and being on the feet all day. Still have the lingering niggly tightness behind the knee.

Weekly Total

Running: 78.51 (6:33:54)

Saturday, January 10, 2015

Friday, January 9, 2015

6km Recovery

32:53 (5:22)
79m gain

Feeling fine through the back of the knee, except for a tiny bit of residual tightness.

Wednesday, January 7, 2015

26km Long Run

2:09:00 (4:57)
203m gain

4 x 6k (approx.) loop with a little bit added on. Leg felt good, then shitty, then ok, then bad. Went and got a massage today, trying to keep the body working. Got some good strength exercises from bioathletic yesterday. need to put some effort in to trying to injury proof myself.

8km Aerobic Base

37:57 (4:42)
61m gain

6km Recovery

35:36 (5:54)
175m gain

Sunday, January 4, 2015

12km Aerobic Base

1:02:48 (5:13)
112m gain

Behind the knee has flared up again.

Weekly Totals:

Running: 79.38km (7:03:14)
Swimming: 1500m (29:39)

Friday, January 2, 2015

12km Aerobic Base

1:00:10 (5:01)
40m gain

Leg feels much better, almost back to normal. Even put in a couple of 4:30min km's. Pretty busy again along the beachfront at Manly.

Thursday, January 1, 2015

8km Recovery

47:20 (5:50)
97m gain

Very easy run to shuffle into 2015. Some discomfort, but managable. Very quiet out there.