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.

Long run 2.15hrs

Headed out with Sugar and Sassy from Darlington through John Forrest National Park and return on a course that was mainly trails with quite a few hills. Sugar was like a mountain goat on the trails, with Sassy and I having to eat his dust. Needless to say, I think his semi-comatose state at the Darlington coffee shop reflected his vigour. All in all, a good solid run of 26km @ 5.25min/k. Ave Hr 141bpm

Recovery Run

Ran from home to Floreat along the CTS route then a splash around in the water.Met up with Jacinta for breakfast and coffee. Feel like I have spent a few nights in prison, with Gluts super sore from hill repeats indicating that I am in fact using them. Long run tomorrow may be fun. 10k @ 5.20min/k; Ave HR: 132

12 x 1.30 Hills Repeats

To start the new year Jacinta and I headed to Kings Park at 6am to complete some hill repeats. After a chat with J the day before I concentrated on my running form and completed some drills before the session. Maintained my form quite well but hard work when the runnign got tough in the final 30sec of each interval. Ran most of the hills around 4.15 pace, with 8.89km for session and 14.85 all up.