Training Log Archive: ev

Tempo session on the treadmill. 10 mins@ 3.40/km, 10 mins @ 3.30/km, 5 mins @ 3.20/km. Was planning on doing 10 mins @3.20, but the legs were heavy and tired so only did 5

C • fun Friday night? 2

Morning jog

monna fartlek on treadmill at the gym. legs were rooted from doing too many squats and lunges last night and i was still about rough from the sickness ive had for the last couple of weeks. but i managed to get out 6km's. was hard work but.

for the non aussie's a mona fartlek is a common aussie distance session named after one of the best aussie marathon runners and all round good bloke steve monaghetti.. its a 20 min fartlek starting with 90 secs on, 90 secs off x2 then 60 secs on, 60 secs off x4, 30 secs on, 30 secs off x 4, 15 secs, 15 secs off x4. all adds up to 20 mins (10 mins on 10mins off) the idea is to keep the 'offs' not too off and hold the 'ons' back a bit, tonight my 'ons' were 3.10/km and my offs were 3.30/km. a scandinavian mona is the same but on a treadmill and often with julian dent.

been spending a lot of time on treadmills this week. it is pretty boring stuff. so, ive been trying to come up with methods of passing the time, last night i spent my long run doing memory recall exercises, trying to recite the verses for 2 of my all time favourite raps in my head.. managed by the end of the long run to have remember all of guerilla radio, but just could not remember the last verse of 99 problems..

Long run on the treadmill. Boring as bat shit, but the lungs were still a bit sensitive so didn't want to do this outside in the cold

lunchtime jog. Lungs still feel pretty savage

With Jules on the treadmill