Long Run

Caught up with S and S for a loop from Darlington to Mt Helena, then return via Brooking Rd to Darlington. Once again rather warm and humid conditions (75%) prevailed. Tried to run on Hr of around 140-145bpm so was a little slow as I run up to Mundaring with S and S leading the charge up the hill. Legs became heavy after 20km and some chaffing on the thighs increased the joy of the run. Happy to finish the first longish run of the year. 33.2kms @ 4.46; Ave HR 145bpm

10k run; increasing pace.

Ran from Como around the slums of Manning and return. Ran faster with each km, starting at 5.30min/k and end at 3.44min/k. Was good to have a focus for this run rather than the usual easy run and made the session go by quickly. 10k @ 4.29min/k; Ave HR 143

Aerobic threshold: 5 x (6x200m on 1minute), 30sec Sr between sets

Had a very good run this morning in cool but humid conditions. Ran all the 200's in 38 sec or less and although tired at the end coul dhave done a few more. All in all a good session and it would seem my body had now rested and adapted to the trainign over the last month and is ready to lap up some more punishment. Total 12.7kms

Recovery Runs: 40min with 6xStrides

AM: The first of two easy runs today. anotgher humid old day. Legs feel ok. Ran 4k out and back from Kings Park down along the freeway, with some strides to get the legs moving again. 8.01k @ 5.09 pace; Ave Hr 134bpm.

PM: 30 minutes easy around kings Park followed by a nice swim in the pool, this is the life! 6.00km @ 5.00min/k; Ave HR 137bpm

Recovery Run

After conversing with Jackie yesterday I have banished the demons ofthe Bunbury 10km and put it down to by body not handing the heat very well at all. Given my heart-rates the mental effort I put in, the benefits will come in the weeks to come (they better!).

Time to concentrate on the next two weeks of training. Ran along the old 'S and S' kings Park loop this morning and although a little tired felt not too sore.

Bunbury 10k

Overall: very dissapointed, frustrated

Conditions: Hot, humid morning woth two laps around the Bunbury estuary ona course with a few sharp corners, a few undualtions, and a section of boardwalk where there was a few sharp bends.

The race: I warmed up for 15 minutes and felt find although my legs were a little heavy. I felt like a do normally after 2 days after a long run. Anyhow I decided in my mind that around 3.42-3.45min/k ahould be achievable and ran the first 5k at around that pace and at times had to slow myself. Then at about 5.5kms things got a messy and I slowed considerably than from there on in, it was horrible. I really had to battle which is the only thing I can be proud of in the race. I finished in 37.51 absolutley spent and my warm-down has a shuffle/walk.

Obviously I went out to fast and faded. The fact is my 10k times have not gone anywhere in 2 years and it fruatrates the hell out of me considering how much hard training I put in. All Total 13.68kms; 10k @3.48min/k; Ave HR 176, Max HR 187. Last 4kms Ave Hr 185..yikes

Easy run, 30min

Only 30 minutes today around Kings Park to freshen up for tomorrows 10k in Bunbury. Legs felt not too bad but pace was up and down, good signs though. Yesterday I joied the gym so headed there afterwards and did some good stretching followed by a dip in the pool. 6.04km @ 4.57min/k; Ave HR 142