Long Run 1.30hrs

A shortend long run this week with the 10k in Bunbury on Monday. I little tired after seeing the late movie session last night. Ran form UWA to the Raffles and return. 19.0km @ 4.47; Ave Hr 140bpm

REST DAY

After a good block of training, its time to recover. Plenty of sleep and good food is of the order

VO2 max; 4, 3, 2, 1min; 90 sec JR

Pulled up a little sore this morning, mainly my gluts, from Tuesday’s effort. Took the first 4 minutes to really get into the session, but after that the leg speed seemed to pick up and I was moving alright, albeit for only 6 more minutes. I think I may have mentally struggled to give this session 100% straight up due to the session being shorter than normal. Or perhaps my mind is already thinking of the 10k race next Monday and is ‘preservation mode? Either way its something I feel I need to address.

The harder and longer sessions I seem to be able to focus more due to the challenge of the exercise, but today I seemed a little unfocussed. It didn’t help that Simon and I did our warm-up together and he looked like he had not slept for the last 3 days. Maybe his lethargy was contagious?

Easy Run

Headed out for aloop around Kings Park, Mounts Bay Road and Matilda Bay, UWAand return. a little still and sore after lasts nights session bu last few k's were a little quicker. 12.21kms @ 5.10; Ave Hr 133bpm

3x (600x1, 400x2, 200x4) on 3, 2, 1min JR

It was a return to Perry Lakes and a run-in with a session that screwed me over a few weeks back. Happy to say that the table have turned and now the session is mine. Ran around 40sec/200m for each interval and even managed to finished the last few 200's in 36seccs and all with JR between intervals, albeit slow ones. Happy with session, total 15.9kms. Ice bath afterwards

Easy Run

Ran from Kings Park down along Mounts Bay Road and back with 6 x 20 sec strides. Nice and cooler morning was a pleasant change. 9.7km @ 4.51min/k; Ave HR 137

Easy Run with strides

An easy Run around Kings Park with some strides thrown in the middle. Legs felt not too bad at all which bodes well for tomorrows interval session, 9.26kms @ 4.49min/k Ave Hr; 137

Recovery Run

Headed out from Cinti's and ran along the Perth foreshore to the WAMC clubrooms and back on the grass. Felt not too bad which just as well as the next week is going to a cracker. 7.88km @ 5.07; Ave HR 130bpm. This the completion of week 4 with J and 13 weeks to Canberra, suggesting that the real work begins from here-on-in. An extra edge to trainign will be the knowledge of the first race (Australia Day 10km) of the season is next Monday.