Sunday Dec 10 |
 | Note | |
| rhr:58 slept:7.5 (sick) |
| Feeling better
Yvette Baker Trophy Final @ Newbury
4th for 4th time in 5 years. |
Saturday Dec 9 |
| Note | |
| rhr:68 slept:7.5 (sick) |
| |
Friday Dec 8 |
| Note | |
| rhr:56 slept:8.0 weight:81.4kg (sick) |
| |
Thursday Dec 7 |
| Note | |
| rhr:52 slept:8.25 weight:82.1kg |
| |
| Running warm up/down (IIF) 11:21 [2] 2 km (5:40 / km) | |
| shoes: Gray Saucony |
| |
| Gym/conditioning (Saturation) 36:00 [5] | |
| |
| Warm up exercises
Press ups, V sits, squat thrusts, triceps dips, long sit ups, hip flexors.
30secs + 30secs rest x 3
|
Wednesday Dec 6 |
| Note | |
| slept:9.0 weight:81.4kg (sick) |
| Sore throat, headcold |
| Running intervals (IIF) 21:24 [3] 2.56 km (8:22 / km) | |
| ahr:157 shoes: Gray Saucony |
| Short hill
5sets, 3 repetitions (80m) 75% effort, 80m jog recovery. One minute rest between sets. |
Tuesday Dec 5 |
| Running tempo (SWGS XC) 30:00 [1] 4.1 km (7:19 / km) | |
| shoes: Gray Saucony |
| Very slow run |
Monday Dec 4 |
| Running warm up/down 14:00 [2] 2.18 km (6:25 / km) | |
| |
| |
| Running tempo 6:26 [5] 1.0 mi (6:26 / mi) | |
| |
| |
| Gym/conditioning (Weights) 40:14 [3] | |
| |
| Same as Friday for Hip abductor, hip adductor, arm curl, chest press and leg extension. |