Tuesday Evening - 7pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200
++200++200++200
fast relaxed with 60s rests
Monday Evening - 7pm - Indoors
Treadmill Speed Session
3 sets of high knees and bum kicks
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
run at 95%
Didn’t do anything else due to
amount of time available.
Thursday Evening - 6.30pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200
++200++200++200
Run at 75% w/60s rests
Medball Abs - 5mins various
Deadlifts 2 x 3 x 70kgs (5mins rest)
Wednesday Evening - 7pm - Cold
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m 4pt practice starts
120m Hcp - 1st in 15.32e (114m)
A little later -
6 laps (2400m) slow jogging pace.
Saturday Evening - 7pm - Cool
3km of pretty slow jogging around the
local streets in a rather pedestrian 18:13
Friday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
8Dips/4DHPullups/18Pushups
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Deadlifts 1 x 3 x 70/1 x 4 x 70kgs
Sunday Evening - 7.30pm - Mild
3kms of slow jogging around the local
streets again tonight - 18:03
Medball Abs - 5mins various
Monday Evening - 7.30pm - Warm
3 sets of high knees and bum kicks
8Dips/5DHPullups/20Pushups
1 x 70m strides
60m - 6mins - 60m - 6mins - 60m
Medball Abs - 5mins various
Air Squats - 3 x 25
Thursday Evening - 7.30pm - Cool
3km run - lake course - 18:10 was a bit
of a struggle tonight.
Wednesday Evening - 7pm - Cool
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts
60m - 2nd in 8.17 - slight headwind
about 30mins later -
4 x 200m relay - ran the anchor leg and
chased home the winning team making up
a lot of ground. I’m very pleased with the
run.
about 5mins later -
2kms - 13mins so pretty slow!
A very good night’s work.
Tuesday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200
++200++200++200
run at 75% - ++ = 60secs
Saturday Evening - 7pm - Indoors
3 sets of high knees and bum kicks
1 x 70m strides
200++200++200++200
++200++200++200
Run at 75% ++ = 60s
Medball Abs - 5mins various
Deadlifts 1 x 3 x 70/1 x 4 x 70kgs
Sunday Evening - 7pm - Cool
A 3km run tonight - a little better 17:46
Monday Evening - 7pm - Indoors
8Dips/5DHPullups/20Pushups
3 sets of high knees and bum kicks
1 x 70m strides
60 - 6mins - 60m - 6mins - 60m
run at 95%
Medball Abs - 5mins various
Air Squats - 3 x 25
Thursday - Rest
Wednesday Evening - 7pm - Mild/Warm
Knox Masters (20 Year Anniversary night)
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts
200m - 3rd in 27.??
About 25mins later -
6 x 200m (42-36) w/80-85s rests
Tuesday Evening - 7pm - Indoors
Treadmill Tempo Session
3 sets of high knees and bum kicks
200++200++200++200
++200++200++200
Run at 75% w/60s rests
Monday Evening - 6.30pm - Warm/Humid
Street Run/Jog
3km - felt horrible in the heat and ran accordingly
Friday/Saturday/Sunday - Rest Days
Tuesday Evening - 7pm - Cool
Street Run/Jog
Tonight’s 3km run in less than half yesterday’s
temperature a full 2mins faster - 16:57
The stopwatch never lies! Much better
Thursday Evening - 7pm - Cool
Street Run/Jog
3km - 18:08 i knew it would be tough
tonight after last night’s hard session
at Masters.
Wednesday Evening - 7pm - Cool
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides
2 x 15m practice starts
120m - 2nd in 15.75
600/400/200 as part of a relay
1.8kms as a cooldown
Wednesday Evening - 7.15pm - Warm
Knox Masters
The Thousand Steps - 26:17 Pretty slow
but as you all know i’m crap in the heat!
Monday Evening - 8pm - Very Warm
Street Run/Jog
Another struggle in the heat - 3kms 18:40
what is the thousand steps? 
It’s a track up at the National Park in Upper Ferntree Gully. Apparently it is somewhat like the Kokoda Track but around 1000 steps in distance. It is quite steep in places and very tough. The fastest guy did it in 13:50 and me almost twice as long! To do it well requires doing it quite often as it needs fairly specific training for the legs.
Nothing since Wednesday until -
Monday Evening - 6pm - Cool/Mild
5kms around local streets - 34:26
A long time since i’ve tried running
that far so i just wanted to make
sure i finished it.
Tuesday Evening - 6.30pm - Mild to Warm
5km run around local streets - 31:37
Same course as yesterday but about 3mins
quicker and it was warmer - pretty pleased
with that.
Wednesday Evening - 7pm - Very Warm
Knox Masters
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
2 x 30m strides
2 x 20m practice starts
120m Hcp - Ran about 15.6 and finished
well back (felt sluggish and uncomfortable
which is understandable given my recent
training and the very warm night.)
5km on the bike track - 29:57 which is
way better than i expected - very pleased
you need to get some kind of mobile cool room, such as an ice-truck…