Monday
6km run (pretty easy) Time - 26minAvg HR - 143Max HR - 157
Tuesday
Hills Time - 71min
Dist - 12.8km
4 x long hills - 550m each hill. Heart rate monitor kept turning off (auto off when i stopped, but didnt re-start)
Highest HR i seen was still only 171 (i got 3 of the 4 hill runs on display)
Felt extremely La+ in the last 1/4 - 1/3rd of the hills - takes 2min for fastest, next was 2:05 and i missed the timing on the next two ( i would imagine slower…)
Wed - easy day. Tempo - 30minJust under 5km all up including warm up/down
ThursOff - Very tight hip flexors / foamrolled. Feeling very tired, still recovering from the Hills on Tue
Fri Hills3km warm upSame hills as Tue (550m) - Previous best hill was 2min flat1 - 1:54 2 - 1.523 - 1:45 (it was a race to the top, if it was fast enough, we would just do the 3 hills, if not, we would do another 4th hill - We ran fast enough 
3km warm downTotal time 65 minDistance - just under 12km
Sat - Off (wanted to train, but family stuff was on)
Sun - 8km in 37min - Avg HR 138
Mon - No running, but lots of foamrolling. Maybe a solid 1 x hr.
Tue - Hills54.5min totalDistance 9.2km3 x long hillsTimes
- 1min 50 (avg hr 152, Max HR 166, Max speed 21.6km/hr)
- 1min 48 (avg hr 157, Max HR 170, Max speed 22.1km/hr)
- 1min 47 (avg hr 153, Max HR 167, Max speed 20.7km/hr) Had longer rest before, and avg speed was faster, peak was lower.
so when is next race and how is prep for that going?
Next Major race is Aug 19th. A 3km. Goal is 8 1/2min - or at least, Sub 9min (oh, and to win)
There are a few Minor races between now and then - next one is the 11th june if i go. 18.5km race against an old steam train…
Wed
16.5 min of easy Tempo
Thurs
17.5km Easy jog
Fri
52.5min of Hard hills 4 x sets
1 - 1min 53sec
2 - 1min 45sec
3 - 1min 43sec
4 - 1min 51sec
Weights that afternoon
Sat
Off
Sun
40min Bike ride - good recovery ride
Mon
Flu symptoms (sore and hot - no flem)
Mon night, slept like crap
Tue
Hills 4 x
- but kept HR out of La+ zone and just ran within myself
1 - 2min 20sec - felt very ordinary up the hill, but by the time the circuit ended, felt pretty good
2 - 2min 10sec - This was a time that in my 1st week of hills was a struggle v’s today felt easy
3 - 2min 9sec
4 - 2min 11sec - felt really good by now
Nothing like a good aerobic run to flush the last remaining Crap out of the body - there is still a little bit left, but not much. A solid zzz tonight should bring things back to normal.
Fri will be the last of the Hill workouts - would be sweet to crack the 1min 40sec
Tue, During the day - too much talking, and lost my voice!
Tue night - another very poor 4hrs sleep
Wed - So tired, couldnt get a nap in, and being so tired, the Flu got back at me
Thurs - Solid sleep - still very tired - voice still mostly gone - still somewhat flu’y
Fri - Mostly better - Voice pretty much still won’t work…
Muscles feel ok - temp seems normal - back to eating non stop again…
Got this thick flem that will only Cough out - hence causing my sore voice - still, won’t train today - and when i do, it’ll just be a few days of easy aerobic work.
These are awesome for improving sleep http://www.healthy.co.nz/product/3665-tart-cherry-green-tea.html I was using 2 per night as suggested and now on 1 which is working fine. Provides what I call holiday sleep
Thanks John, I know a few people who will like that
Today is Tue, day 10 of being sick. I haven’t been sicker for more than 2-3days in like 15+ years. I refuse to get sick… So this is baffling.
Another Tue - another week of being sick. Attempted to run this morning - it did’t work, not even nearly.
bugger so what’s that 17 days? Been to the Dr?
18days today. Dr said it was a lung infection - got me on Asthma puffers and antibiotics. Though, i think it’s viral and the antibiotics did stuff all.
It’s nearly gone, but really cold air Hurts the lungs??? Puffers don’t seem to do squat - maybe a touch??
Worst thing now, is some eye condition? Hurts in the sun, and has woken me up the last two nights with extreme pain?? On drops, which help during the day time a lot, but did nothing for the midnight pain??
If it’s not one thing, it’s another… It’s like 15yrs of sickness has been built up and is being unleashed all at once!!
I was getting very excited for my 3km race in end Aug. If i can get healthy and a week of aerobic runs in by end of this month, then i have only 6wks left - and my base reduced to a month of sickness… not very exciting now…
Wed - Tempo workout - slow. Lungs felt ok before, but like crap during. Had to keep the pace much slower than normal - basically just tried to finish without hurting
Thur - 1/2hr run. Had to run much slower than normal, and stop and walk for periods to get the heart rate back under control - this mostly occurred when the lungs were about to cough up some deep seeded crap. Also about 1/2hr of foamrolling about 1hr before the run, mostly thighs and hips.
Finally had a good nights sleep.
Last Fri - A.m. - around 10 x 400’s at a pretty slow pace eg around 90sec with 60sec recoverys. After 5, the lungs cleared up and felt good for the rest.
P.m. - 10 x 200’s with 2min recoverys in 38-40sec each - Felt great
Sat - crappy weather - day off
Sun - Half hr bike ride - around a 1.5km loop, each loop bringing the heart rate 5 x beats higher. Ended with HR at La+ threshold. Feeling much better.
Mon - 25min jog - pretty darn easy at the start, worked up into a decent trot with 1km to go. Felt Fantastic
Tue - Shocking weather - so did 20min Circuit session indoors
Wed - Shocking weather, wet and cold - day off
Thurs - 1hr session - good warm up, then 3 x 400m efforts with 10min recoverys, then a good warm down.
Was still raining, ground was water socked with puddles everywhere…
Times - 64sec, 63sec and an easier 72sec. Goal is to get these down to 55sec before the next race. Be easier in dry conditions… But, i recon i still need to improve 5x sec over 400m Pace is pretty slow ATM
Fri - Vo2Max work - 32min total
Max HR 171
7 x 340m (that’s how big the park was)
All done on a 3min cycle - so, around 1min 50sec rest, as each rep was around 1min 8sec. The last two were 1:06 and 1:02. Ran out of daylight (planed was 10 reps) Need to start earlier, easier said than done on Fri’s
Sat
40min of Hill work. (pretty decent steepness too)
On a shorter hill than my last block of hills
6.5km all up.
250m efforts - then a slow jog for a few hundred meters, then run solid/steady down hill, once at bottom, it’s around 700m back to the start.
Total of 3 x Circuits
Times up hill, 48sec, 48sec, 49sec
Side notes - it took a solid week for the Blood pressure to return to normal levels after the Lung infection, It was fairly Low until Wed night, Thur morning. Hence why the last week was just easy work till the body sorted itself out.
Resting Heart rate was pretty elevated until today, finally it’s dropped to nearly normal levels.
Have lost a solid 3km of bodyweight since the lung infection - 1kg of muscle, and 2kg of Fat - now i’m under 4% bodyfat levels - eat eat eat now…
Since i have a fast 3km race in around 7weeks, I’ll try to gain only 1kg of mass between now and then.
What’s your height and weight??
5f 11.5
67kg now, 70kg before infection - held that weight for for about half a yr now, easy.
I lost 5kg after my first two terms of full time teaching - from 60 to 55!! 
55!! That’s pretty light. At the 1998 aussie commonwealth games trials, when I was racing 800’s, I hit my lowest adult weight, 59kg.
At my heaviest, 86kg (but wasn’t running then, just doing weights)
The heaviest I’ve ever been is 67kg, and I had to work hard to get there…