Training Log Archive: Post

This was a tester to see what kind of time i should aim at for the city to surf in 3 weeks. I'd say i could probably aim for a PB of 51-52 minutes, i'd like to get 4 minute 15 second k's.
Was freezing this morning so i wore tights. It was a nice course tho, over burswood bridge and through east perth, then over the causeway and back to the marathon club HQ.
There was a lack of km signs, thus i only took a few splits:
1k at 4:06, 7k at 30:08, 8k at 34:20.
Strategy - After the first k i backed off a little, held a pace til about 6k where i dug a little deeper. Then backed off slightly at 8k, to give me more of a kick from 9k onwards.

Warming up in the freezing cold

Along the coast to Cott. Today i was riding with an inexperienced mate so the pace was very slow. It was a good session to loosen my right quad anyway which was still very tight this morning.

3 exercises, 3 sets

Right Quad is very tight so a rest day is in order.

Steady session on the x trainer, a little sore in the quads and calves but quads got the main workout.

Skills session class at the gym, with a bit of skipping thrown in when you can't lift your arms up anymore.

Upper and lower back, arms. 3 exercises each, 4 sets.

Perry Lakes intervals:
- 4 x 100m runs (with 4 x 100m jogs in between)
range 20-22 secs
- 2 x 200m runs (with 2 x 100m jogs in between)
range 41-43 secs
- 2 x 300m runs (with 2 x 100m jogs in between)
range 60-64 secs
...and then a second time.
My first session back since Feb, my shins felt a little vulnerable but should recover with ice and stretching.

Before and after training.

3 exercises, 3 sets

Felt good, strong, went hard on the 'virtual hills'. The end took me by surprise and i still had a bit left in me.

Shoulders, Legs 3 exercises each, 9-11 reps.