6x1km - good VO2 max session

Got up early and headed out to beat the heat in Paraburdoo. Ran 6x1km with 60-90sec recovery un an undulating course. Real tough session adn something I have not done allot of. The last 90 seconds of each interval was deep into the red zone and I know this is where all the benefit is. Was damn happy to finish. Hopefully the benefits of this training will coem out ina few weeks.

15x400m on 2min - I am munted

Last night it felt like sour dough and treacle. My legs felt pretty good actually but my energy levels were low. I averaged just less than 1.20 but the pace was a little sporadic with some at 1.16 and some at 1.24. In terms of hardness it was a Borg 18. Afterwards I was dead to the word and had to put my feet up and lie down to get some blood back to my brain again. Needless to say it was an early night.

The reason. I think that the last two nights I have some poor sleep (again last night) due to midnight drop-offs at the airport and the fact that half of the nocturnal bird species seem to have taken residence next to my bedroom window. This morning’s recovery run was quite slow but with a good sleep tonight I reckon I will be up for a good session tomorrow.

The end of a solid week

Been a good solid week with around 90k clocked up. At Rotto last Sunday I ran 18.16 which was good enough for second. Actually felt good for the race but the hill in the middle of the course really killed me. Thursday saw me down at Coker Park for the 3k. Clocked 10.17 which is 20seconds than last tiem a few months ago so heading in the right direction. Sunday was a 2hr long run in hot windy conditions. Completed 26k @ 4.28min/k.

Have today off but with a bike ride added instead. From now on Monday and Fridays are going to have 1-1,5hr rides added to them for recovery in the mornings and then a run in the evening. Got a few hard weeks ahead whcih should toughen me up for the Peninsula 5k.

New training partner..dingo Dan

Legs were a little sluggish earlier in the week but as the week as dragged on the legs have worked there way back, and this morning had a little more zing.
Been in Tom Price this week. I had 15x30sec hard/easy this morning and after the first few heard the pitter-patter of paws on the road behind me. Old Dingo Dan was trailing 10m behind me with a look of 'What is that crazy dude doing?' on his face. After a few more intervals Dingo Dan lacked the focus to follow through on the session and wandered off into the bush.

To all those running Rottnest on the weekend, stay strong. I am over for the for the 5k. I hope to see Pb's in your eyes after the race.

Long Run

Caught up with Original Simon who kindly road the bike as I did my long run. the compnay and conversation helped make the run go quickly. Total 20kms @ 4,24min/k pace. fElt quite good today despite sore hammies and bkac from gardening all Saturday. The long run rounds off a really good week of runnig, possibly my best this year. With a reduced volume of runnign this week I am looking forward to the Rotto 5k.

VO2 session

A wicked morning for a run with cool calm conditions. Had 2x4min, 2x3min, 2x2min, 4x30sec, with 1min Jr between each interval. Ran from the Clubrooms out to Maylands for the warm-up and then headed out east for 2x4min befroe tuning and retuning to the WAMC clurooms. Very happy with the run and despuite a few bumps in the path was able to run 3.30min/k or below for all of the sessions. The last 2min interval was a realyl lung buster but a good session and the start of a round of 'speed endurance' intervals I have planned over the next month. A good confidence booster and with another tough 15x1min session for thursday, these sessions should set me up well for Rottnest in a few weeks.

A cooler morning in Tom Price lead to a good early morning session. Had 15x1min with 1min SR. Realy worked in to the session with speeds starting at 3.30min/k and gettign down towards 3.10min/k pace in the last 5. Really happy with intervals and hopefully putting in some good building sessions for next weeks race.

Sandgroper stew

Been in Bali sice last Friday and have managed to complete a good block of sessions: a long run, recovery run, intervals (15x400m) and some easy runs in there as well. Runnning n Bali has its challenges: fallign down monster pot-hles in the road and side-walks, being mauled by rabif packs of dogs, being run over by any number of vehicles and last by not least, the heat and humidity.

Got plenty of good sessions for the rest of the week including 6x3min and a 2.15 hr long run.... going to be a lot of sweat flowing.