Long Run 2.15hrs

Another long run out of the way. Once again in the hillls and on the trails with Sugar, Sassy and Simon. Ran the Brooking Rd loop. Decided not to use any Gu's and just water for the run and ran quite well finishing tired but not smashed. Not so spritley on the hills but steady. Over all this has been a tough yet rewarding week that I believe will be in good order for the weeks ahead. 28.7min/k @ 4.41; Ave Hr 145

Easy Run

Caught up with Sugar at Zamias Cafe for a loop around Matilda Bay and back. A pleasant morning and the session went by quickly with plenty of running-related chat. Feel alllot better than the last few days and look forward to the Long run tomorrow. 10k @4.58min/k; ave HR 133

40min Tempo

Completed the tempo session this morning. I eased into the session and found it hard over the first 20 minutes to really hit my stride and my heart rate was lower than normal, at was running @ 4.00min/k pace. The next 20 minutes my heart rate slowly increased as did my pace without any more effort and I was running a more ‘typical’ tempo pace around 3.53/3,54min/k. All up I clocked 10.1k @ 3.57. With my heart rate spending most of the time between 165-172bpm. On a good note the session went by very quickly and I am very pleased in finishing strongly without pushing too hard. Total 19.1kms

I am definitely feeling a little fatigued at the moment, but think the next 2-4 days should freshen me up nicely.

Recovery Run

Last nights hard session was followed by the slowest recovery run. Completed 10.6km @ 6.o4min/k along the trails of Kings Park. Although not sore I felt flat and felt like a Carboshot enema was the only thing that would help. Tomorrows tempo run may be interesting

VO2 Max session.

An evening run with Cota and the gang down at Perry Lakes. I had 3 sets of

1x600, on 3 minutes
2x400, on 2minutes
4x100, on 1minute, 2 min recovery between sets.

This has been the toughest session I have run so far with J as my coach. Most of the time I was running 36-40 seconds per 400m with heart rates typically mid 175 and above to a max of 183.
I was never happier to finish the sesssion completely rooted. Total 15.85km.

Easy run

Met up with Sassy and Sugar at Kings Park for the traditional 10k (with a few strides in the middle) run around Kings Park. Felt a little tired but completed 10k @ 4.52min/k, Ave HR 138

Easy Recovery Run

Headed to Cottlesloe from the Swan Brewery along Mounts Bay Rd and Stirling highway. A little sore and weary this morning but the splash in the water followed by the obligatory scambled eggs and flat white restored some vigour to my old bones. 10K @ 5.29min/k; Ave HR 121. The end of the second week of training, 15 to go.