yep, pan pacs.
it will be my return to competition. absolutely no idea how I will go, especially in the 200. my best event is the 60, but that’s on monday when I will be back at work… 
Sounds good.
Fri - AM - Burpee challenge - It’s like doing energy wise, a 5km hard run or time trial but with exercises in it.
Last yr - I got it down to 14min 10sec
Fri, i pulled out a 13min 50sec.
Fri - Pm - Easy 25min running workout.
Helped pace out a couple of guys to PB’s over 1500m - 5min 52 and a 6min 20s. (nice and easy for me)
Sat
Off
Sunday
10km run - 39min 11sec. Very hilly course. Tried to keep the heart rate under 160- but, a few hills get is just over that (which is normal for that course) - over that course, and keeping the heart rate under control like that, it’s around a 40sec PB.
Monday -
off
Lots of foamrolling. Mentally i was feeling great in the car at lunch time, planning my afternoon training - was in the car for 1.5hrs. Once i got out of the car… Man i was stiff. Ended up doing over 1hr of therapy.
Tue
45min of
Bike, row, run.
About 3-4min each leg, keep rotating through.
There was three of us, rotating through the sets.
Starting to feel heaps better today.
hmm - missed a couple of training…
Last weekend - 3km race (well, 3.15km)
1st 1km = fairly flat, just some minor rolling rises (except the slower people said they felt them…)
Next 800m is up and down a long hill
Next 500m is flat
Then up a steep bridge and off the finish
Last year, i was pushed the entire way (heart rate graph shows no letting up)
This year, i won by 300m or so, and found myself in lala land a few times (heart rate graph shows major swings up and down)
As soon as i finished, i jogged off for a warm down lap
Last yr, i had to stand around for few minutes to recover
Certainly, training has been much harder than that race - it’s good to win (1st road race win in like 13yrs??)
The next day, Monday, massive drive home (so no training)
Tue - knee feeling a little sore, so some therapy
wed - knee feeling a little sore, but felt fine during training.
10 x 300’s with 100m walk recovery
Avg 52sec 300m, with approx 75sec walk
1st 5 felt easy, next 5 got progressively harder - although the last two, i pushed to 50sec pace (but being the last two, they felt like sprints…)
Thurs - knee pretty sore - lots of foamrolling, and felt it click, felt better, but, still sore
Fri am. - knee pretty sore still. Maybe it just needs to warm up? I’ll get stuck into it today - really need an easy jog, or cycle today.
Sunday coming - 5km race
Fri pm
10x200s with walk 200m recovery.
Pretty easy stuff. Just keeping the knee safe
Sat
Off
Sun
5km race. 3rd.
Was very hot after a cold winter. Being used to running in single digit figures, the mid 20s today was burning… But its all good.
Race was max capacity at 1500 people.
The worst part was shoe lace coming undone after half a minute…
Heart rate was steady around 168 till 3k, then 170 till 4 then rose to 174, the highest reading hr in 6 months.
what’s wrong with your knee? what kind of soreness??
Hurt it at home, excess load n twisting etc, moving rubbish to take to the dump.
Like a deep pain, ligaments.
Its about 95% good now
Mon
Start of fast speed endurance phase.
Aiming for 400, 800, 1500m at early nov marsters games.
Plus i heard of an 1500m event at similar time, potential prize $$?
About 45min session.
Didnt want to overdo the session, so just 2 x 300s. With 10min between
1st, 42.73
2nd, 41.04
do you not double knot them?
Did it make a difference to where you placed?
Happy with 3rd?
I see you have deliberately avoided my events because you are clearly too scared to face me… 
Sure do double knotts, then i normally tuck the tails in also, but these laces arnt long eniugh to tuck in.
I was about 30sec off 2nd, laces made no diff there (but a lack of longer time trials did…)
I really should have came 2nd…
Ok, ill book in for the 60!
Just be prepaired to lose
I can guarantee I won’t lose the 60…
(Pleasedontbeatme cower)
hehe (just remember - when you’re reading the back of my shirt, I ran a 29km a few times last summer 
Tue
3 min efforts - with circuit exercises between
eg
run 200m + push ups + run 200 + sit ups + run 200 + dips + run 200 + sit ups
rest 3min
6 sets all up
50min including warm up - was a good Tempo workout
Need to therapy - right foot and both hips
Wed,
Session = 6 x 200m
Slow jog 200m recovery between reps.
27.4
27.2
26.3
26.2
26.7
27.8
The 27 ones felt too slow, the 26 ones felt nice. The last one felt like HELL…
2min after the last, the Pain peaked… Couldnt hold my arms up…, it hurt to jog so walked, which hurt more…
Finished the session with some chin ups n push ups.
Thurs
Circuit of, run, medball slams, bike, swings, rows n dips. About 30min worth
Fri
Medball squat throw n chase x 10,
Behind head explosive throws x 10
3 x EFE
Sat
Off, unless digging counts…
Sun
Again, plenty of digging during the day (dismantled a kids cuby - cemented in logs and cement slab. Then have to Level out an area 8m x 4m for an above ground pool we are getting during the week.
Tempo 1+1+1++
1+1+2+1++
1+2+2+1++
1+1+2+1++
1+1+1
Abs and stretching
Felt very easy and relaxing (max hr 135) - even though was hitting pretty fast times for a recovery session…
Mon
Speed Endurance session
2 x 300’s 13min between reps
Ran in flats, as i don’t like my spikes on tartan (they are ok on grass)
1 - 40.34
2 - 39.29
Smashed by La+
Tue
Tempo - 150 + 150 - exercise (like push ups, sit ups, squats etc) ++ repeat 2 sets of 5.
Have to watch out for tempo - speed is creeping up a bit too fast (but feels very easy)
Nutritional note - over the last 5-6weeks, i have been supplementing Iodine. Tests showed my iodine levels were basically non existent…
http://blog.garymoller.com/2012/08/chronic-fatigue-in-group-of-elite.html
Wed
6 x 200s with 2min slow jog between reps.
26.2
25.7
25.4
26.2
28.0
27.1
Smashed after 4, destroyed after 6…
Then did some basic weights
Thur
Easy cardio
Some tempo runs
Some bike ride
Some rowing
About 25min worth
Fri
Burpee challenge.
105mtrs runs
10burpees and run then 10 split squats + 10 push ups + 10 sit ups
Repeat
But each time you drop one rep, 10,9,8…1
13:03 which is = best time (or it could be slightly faster?) But this time i wore normal heavy joggers instead of Flats.
impressive 200m times
Cheers
Weekend = off. Lots of using a pick axe and shovel - maybe too much…
Monday - 10km aerobic run, around 40min - some hip flexor and calf work in gym.
Tue - some easy 3min on 3min off effors, with some push ups, sit ups and squats at half way - 45min all up including warm up
Bit of a recovery week this week.
Get the aerobic system back a bit, reduce the acid build up and neutralize the system
Wed
10 x 300’s (same as quoted session)
So much easier session
Last time, Heart rate Peaked 170, and each effort the heart rate went higher and higher - nearly all over 165 - 170
This time, avg pace 52sec each again, but heart rate maxing out during the reps at 160. A 163 was hit Just after the last rep was finished…
Finished the session with a few chin ups, push ups etc