Monday 23.04.07
am - rest
pm - Hyde Park relaxed 16k 1hr10mins
Total ks - 16k
Tuesday 24.04.07
am - rest
lunch - 45min spin cycle class
pm - Speed endurance session - 3sets 5x2:45 with 45sec recovery between each rep & 5mins between sets 20min WU & WD to & from St James's Park.
Session was tough & cut short, as ITB flared up again. Actual session ended up being 2sets 5x830m with 45sec recovery between each rep & 4mins between sets. Splits 1st set = 2:45/ 2:41/ 2:37/ 2:30/ 2:31. Splits 2nd set 2:42/ 2:38/2:35/ 2:32/ 2:40.
Total ks = 17k
Wednesday 25.04.07
am - physio (worked on ITB)
pm - ITB problems so decided to rest, stretched & iced most of the evening.
Total ks = 0k
Thursday 26.04.07
am - rest
pm - got out for a run in Hyde Park to test out the ITB. 20mins easy/ 3miles 16:12/ 20mins easy. ITB felt good.
Total ks = 14k
Friday 27.04.07
Arrived in Vienna for Sunday's half marathon which is part of the Vienna City Marathon.
Got out for a relaxed 53mins with 5x1min on 1min off at sunset along the Donaukanal & into Prater Park returned to Hotel. Run felt great & relaxed, ITB problem seems to have clear up, although still being careful.
Totla ks = 12k
Saturday 28.04.07
REST! spent the day site seeing, doing the tourist thing!
Total ks = 0k
Sunday 29.04.07
Race day, Vienna Half Marathon. Conditions warm & sunny, a slight wind which seem to build during race. Up hill start onto the bridge & the course had a slight gradient uphill the whole way except for the final 1k which was downhill for about 500m before flattening out to the finish. WU 15mins. Went through 5k 16:57, 10k 34:27 & then it all went tits-up! finished in 76:11 very disappointing as I really wanted something in the 72min zone (15min warmdown back to the hotel). Just had nothing in the legs once I knew I wasn't on target for 72:xx well I just lost focus & motivation. One good thing though - no ITB problems. Need a solid 4weeks now!
Even though the race didn't go to plan, I still had a fantastic time in Vienna, doing the tourist thing, visiting Cathedrals, Palaces, gardens & parks, chilling out at cafes & restaurants. A very safe & beautiful city.
Total ks = 27k
Total ks for the week = 86k
Thursday, April 26, 2007
Tuesday, April 17, 2007
8 weeks to Stockholm - time to get serious!
Monday 16.04.07
am - rest
lunch - 45min spin class at gym
pm - rest
Tuesday 17.04.07
am - rest
pm - Session 3x4.4k (3mins recovery between sets) targetting 14:30 per rep, at St James's Park. WU 19mins 4.5k/ WD 17mins 4.5k.
Rep splits = 1st rep -14:27(3mins) 2nd rep - 14:24(3mins) 3rep - went through 2.2k in 7:18 & blew, pulled the pin on that one.
Total ks = 20k
Wednesday 18.04.07
am - rest
lunch - 45min spin class at gym
pm - Tempo Session, Hyde Park. Relaxed 2.5k 10mins/ Tempo 14k 50:04/ Relaxed 2.5k 10:14
Total ks = 19k
Thursday 19.04.07
am - rest
pm - Session in Hyde Park 20mins easy (HRZ2) 20mins steady (HRZ3) 20mins easy (HRZ2)
Total ks = 16k
Resting tomorrow as Saturday will be a key session. Session planned WU 20mins followed by 3miles at marathon pace/ 3x1k at 10k pace/ 3miles at marathon pace & than a 20min WD.
Friday 20.04.07
REST! & kept my drinking to 3 pints!
Saturday 21.04.07
am - Session in Regents Park. WU20mins, 3mins rest & it was then straight into a 3mile tempo at marathon pace on a 1mile course - 1st mile 5:27 (to quick) backed off & averaged 5:55 for miles 2 & 3. 3mins rest & into 3x1k averaging 3:20 per k. 3mins rest & into a final 3mile tempo struggled with this but managed to average 6:05 per mile. Completed session with a 20min WD & half hour of stretching & core body work.
Total = 22k
pm - Rested & chilled out with friends the Yellings at the docks behind elite hotel at Tower Bridge before tomorrow's big race - the London Marathon.
Tomorrow I will be up early for my long run, before heading out on the London Marathon course to spectate.
Sunday 22.04.07
am - Was a spectator at the London Marathon, it was great being out there supporting & cheering the runners on. It was tough conditions for the runners, but a great day for the spectators.
pm - My long run in Hyde Park 2hrs20mins 32k. Didn't fell good at all, completely zapped of energy, similar experince to how I felt when in Melb over a year ago doing my long after spectating at the Comm Games Marathon. I felt completely depleted.
Total ks = 32k
Total for week = 109k
am - rest
lunch - 45min spin class at gym
pm - rest
Tuesday 17.04.07
am - rest
pm - Session 3x4.4k (3mins recovery between sets) targetting 14:30 per rep, at St James's Park. WU 19mins 4.5k/ WD 17mins 4.5k.
Rep splits = 1st rep -14:27(3mins) 2nd rep - 14:24(3mins) 3rep - went through 2.2k in 7:18 & blew, pulled the pin on that one.
Total ks = 20k
Wednesday 18.04.07
am - rest
lunch - 45min spin class at gym
pm - Tempo Session, Hyde Park. Relaxed 2.5k 10mins/ Tempo 14k 50:04/ Relaxed 2.5k 10:14
Total ks = 19k
Thursday 19.04.07
am - rest
pm - Session in Hyde Park 20mins easy (HRZ2) 20mins steady (HRZ3) 20mins easy (HRZ2)
Total ks = 16k
Resting tomorrow as Saturday will be a key session. Session planned WU 20mins followed by 3miles at marathon pace/ 3x1k at 10k pace/ 3miles at marathon pace & than a 20min WD.
Friday 20.04.07
REST! & kept my drinking to 3 pints!
Saturday 21.04.07
am - Session in Regents Park. WU20mins, 3mins rest & it was then straight into a 3mile tempo at marathon pace on a 1mile course - 1st mile 5:27 (to quick) backed off & averaged 5:55 for miles 2 & 3. 3mins rest & into 3x1k averaging 3:20 per k. 3mins rest & into a final 3mile tempo struggled with this but managed to average 6:05 per mile. Completed session with a 20min WD & half hour of stretching & core body work.
Total = 22k
pm - Rested & chilled out with friends the Yellings at the docks behind elite hotel at Tower Bridge before tomorrow's big race - the London Marathon.
Tomorrow I will be up early for my long run, before heading out on the London Marathon course to spectate.
Sunday 22.04.07
am - Was a spectator at the London Marathon, it was great being out there supporting & cheering the runners on. It was tough conditions for the runners, but a great day for the spectators.
pm - My long run in Hyde Park 2hrs20mins 32k. Didn't fell good at all, completely zapped of energy, similar experince to how I felt when in Melb over a year ago doing my long after spectating at the Comm Games Marathon. I felt completely depleted.
Total ks = 32k
Total for week = 109k
9 weeks to Stockholm
Monday 09.04.07
Rested
Tuesday 10.04.07
am - rest
pm - 46mins easy Hyde Park 11k
Legs felt heavy, hamstrings very tight.
Wednesday 11.04.07
am - rest
pm - Session Regents Park 3x 3mins(90sec) 2mins(60sec) 1min (3min recovery between sets). 20min WU & 20min WD
Legs felt shattered & heavy, hamstrings very tight still.
Thursday 12.04.07
am - rest
pm - Session Mona Fartlek Regents Park. WU 20mins WD 20mins
Hamstrings still tight & legs still heavy
Friday 13.04.07
am - Physio
pm - 45mins steady Hyde Park 11k with run throughs.
Legs felt alot better after this morns physio.
Saturday 14.04.07
National 12stage Road Relays in Birmingham at Sutton Park, comprising the top 70clubs within the UK & a few from Wales & Scotland. I ran leg (long leg) 5.4miles for Thames Hare & Hounds & I ran shit! 29:58 & felt dead. Team came 23rd, which was a great result as the competion was very tough, we finished in a overall time of 4hrs33mins.
Other than my run it certainly was a great experince, awesometo be involved in & to be representing the club at a National event. Weather wise the day was perfect sunny, blue sky 26deg - made for enjoyable day out.
Sunday 15.05.07
Long Run. Meet with Phill. Ran from Hammersmith to Richmond Park via Putney, Putney Heath, Wimbledon Common, than into Richmond Park for 1hr20mins with the Thames guys & return. Total 2hrs23mins approx35k. Conditions Sunny & hot.
Wanted to run 2hrs30mins but complete blew after 2hrs & struggled, pulled the pin at 2hrs23mins
Rested
Tuesday 10.04.07
am - rest
pm - 46mins easy Hyde Park 11k
Legs felt heavy, hamstrings very tight.
Wednesday 11.04.07
am - rest
pm - Session Regents Park 3x 3mins(90sec) 2mins(60sec) 1min (3min recovery between sets). 20min WU & 20min WD
Legs felt shattered & heavy, hamstrings very tight still.
Thursday 12.04.07
am - rest
pm - Session Mona Fartlek Regents Park. WU 20mins WD 20mins
Hamstrings still tight & legs still heavy
Friday 13.04.07
am - Physio
pm - 45mins steady Hyde Park 11k with run throughs.
Legs felt alot better after this morns physio.
Saturday 14.04.07
National 12stage Road Relays in Birmingham at Sutton Park, comprising the top 70clubs within the UK & a few from Wales & Scotland. I ran leg (long leg) 5.4miles for Thames Hare & Hounds & I ran shit! 29:58 & felt dead. Team came 23rd, which was a great result as the competion was very tough, we finished in a overall time of 4hrs33mins.
Other than my run it certainly was a great experince, awesometo be involved in & to be representing the club at a National event. Weather wise the day was perfect sunny, blue sky 26deg - made for enjoyable day out.
Sunday 15.05.07
Long Run. Meet with Phill. Ran from Hammersmith to Richmond Park via Putney, Putney Heath, Wimbledon Common, than into Richmond Park for 1hr20mins with the Thames guys & return. Total 2hrs23mins approx35k. Conditions Sunny & hot.
Wanted to run 2hrs30mins but complete blew after 2hrs & struggled, pulled the pin at 2hrs23mins
Tuesday, April 03, 2007
10 Weeks to Stockholm
Monday 02.04.07
am - rest
pm - core body work
Had on the programme to run 60mins easy in morning, but hip wan't too good.
Tuesday 03.04.07
am - rest
Had on the programme to run easy 30mins this morning, decided it was still best to rest the hip. Will get out for 60mins tonight though, pluse strength training. Physio appointment set for Thursday morning.
Wednesday 04.04.07
REST!
Thursday 05.04.07
REST! + physio
Friday 06.04.07
Escaped London for the Easter Bank Holiday weekend. Headed off on a Road Trip with Phill, Danielle & Kara to the Cornish Coast (southwest England)
Easy 40mins with Phill along the coastal path at Bude.
Saturday 07.04.07
Drove from Bude & Headed to Newquay, stopped in at Tintagel (home of King Arthur).
Easy 1hr10mins with Phill along coast path at Newquay.
Sunday 08.04.07
Spent day in Padstow
Long run with Phill, ran from Padstow to Newquay along costal path 2hr20mins. Phill made it to Newquay, I walk the final 1.5miles - legs blew!
am - rest
pm - core body work
Had on the programme to run 60mins easy in morning, but hip wan't too good.
Tuesday 03.04.07
am - rest
Had on the programme to run easy 30mins this morning, decided it was still best to rest the hip. Will get out for 60mins tonight though, pluse strength training. Physio appointment set for Thursday morning.
Wednesday 04.04.07
REST!
Thursday 05.04.07
REST! + physio
Friday 06.04.07
Escaped London for the Easter Bank Holiday weekend. Headed off on a Road Trip with Phill, Danielle & Kara to the Cornish Coast (southwest England)
Easy 40mins with Phill along the coastal path at Bude.
Saturday 07.04.07
Drove from Bude & Headed to Newquay, stopped in at Tintagel (home of King Arthur).
Easy 1hr10mins with Phill along coast path at Newquay.
Sunday 08.04.07
Spent day in Padstow
Long run with Phill, ran from Padstow to Newquay along costal path 2hr20mins. Phill made it to Newquay, I walk the final 1.5miles - legs blew!
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