Have now made the step up to nine sessions a week averaging around 105-110k's per week. Will try and update a little more regularly as we approach the GC Marathon. Some key sessions in the last month have been:
13/4 - 160mins - 32k's - Did long run on Easter Monday. First of the 160 min runs
15/4 - Green Bridge loop in 80:11 at 4:16's
18/4 - 11th out of 16 Nickey Carroll Shiled 8000m XC in 29:50. 7:06, 7:29, 7:40, 7:34 - Sucked into a fast start by the 4000m runners in the field. Ran home fairly enough. Same time Glenda did at the same venue last year in the State Champs so it was fair hitout.
19/4 - 160min - 33k's - Quality long run with Glenda and Mike R at about 4:40's
21/4 - 6 x 2mins, 3 mins - Good session highlighted by a spectacular high speed slip on the grass by Matt L. Bewdy!
22/4 - Green Bridge loop in 82:00 at 4:23 average pace. Last 4k in 16:03
24/4 - 2 x 3 mins, 1 x 6min - Matt L and I attacked this one hard and hammered ourselves. Matt L then backed up 48hrs later for a great 35:48 10k PB so its nice to know I'm in that kind of shape
26/4 - 160mins - 31k's - Felt tired and beat up. Struggled on a Cootha loop and then Green Bridge loop by myself with most of the others racing.
28/4 - 8 x 1 min - With most of the gang tired and sore from races on the weekend, I was fresh and set myself to go hard and finish well clear of them and duly did so
29/4 - Green Bridge loop in 87:13 - Relaxed for the once a month "easy" Wednesday run
1/5 - 4 x 1k, 2 x 500m 60 SR - 3:12, 3:12, 3:14, 3:14, 99, 89. Determined to go hard and set myself up for a good time trial next Tuesday. Had a very strong session and it was only a bit of a headwind over the last few hundred metres that stopped me from recording an average of 3:11ish.
3/5 - 160mins -33k's at about 4:40's working home strongly. Good run with a large pack out to Bulimba. Except for a quick stop to retape my plantar fasciitis, there was zero stoppage time the last 2hrs 10mins.
Subscribe to:
Post Comments (Atom)
7 comments:
Hi Matty,
Congrats on your 9m34!!!!
Great performance after the disappointment of the Half. All the hard training is paying off and you are still improving! Great Stuff
Nine a week. That should get you a good GCM time. As Dave said, congrats on the 3k PB. I assume the tuesday PCRG TT?
Keep up the good work Matt. Now when are you going to smash those soft 5 and 10km times?
Time to convert the training to races. Can't base your season on training PB's.
ok just a joke to fire you up matty. you clearly are looking good to produce something special very soon. go get it
Easily I acquiesce in but I dream the collection should have more info then it has.
Nice fill someone in on and this enter helped me alot in my college assignement. Thank you seeking your information.
Post a Comment