Monday Morning - Warm
3km Recovery Run - 16:52
Tuesday Morning - Very Warm
2km walk - 20:11
Tuesday Evening - Hot
Croydon Masters
90m - 12.06
200m - 27.25
Wednesday Morning - Warm
800m slow jog
10 x 70m run throughs (Recovery)
Wednesday Evening - Mild
Knox Masters
110m - 14.76
200M - 28.10
very strong headwind
a little later -
6 x 150m in approx 23s walk 250m
Thursday Morning
20 x 70m run-throughs w/30s rests
Thursday Evening - Warm
East Burwood Masters
400m - 1st in 63.4
100m - 1st in 13.6 (legs tired)
Friday Morning
20 x 70m run-throughs w/30s rests
Sat/Sun - Rest
Monday Morning - Very Warm
3km - Recovery 17:22
Monday Evening - Mild
5 x 300m approx 70% w/60s rests
pushups and abs work
Tuesday Morning - Mild
3km Recovery Run - 16:27
Tuesday Evening - Mild
Croydon Masters
2 x 400m Relay - good hitout
120m - 1st in 15.73
then 20mins later
4 x 150m quick relaxed -walk around
between reps
Wednesday Morning
3km - 17:01
Thursday Morning
20 x 70m w/30s rests
Thursday Evening - Very Warm
East Burwood Masters
70m - done only at 80%
100m Hcp Heat 2 - 4th (SCR) 13.40
200m - 1st in 27.51
Friday Evening
Knox Track with others
3 x 10
3 x 20
100m hcp for fun
300m at around 85%
Sat/Sun - Rest
Monday Morning
3km - 16:52
Monday Evening
5 x 300m
abs work and pushups
Tuesday Morning
4km - 23:05
Tuesday Evening - warm
Croydon Masters
18.8sec NOSP - treated as a run through 120m
400m - 1st in 64
threw a few javelins
finished with 2 laps jogging
Wednesday Morning
4km -22:50
Wednesday Evening
Knox Masters
600m - 1:55
4x200m relay - ran the anchor and team
ran second
Thursday Morning - No Run
Thursday Evening
East Burwood Masters
400m Hcp - 1st in 63.9
100m Hcp - 1st in 13.01 (-2m)
40s Run - ran at around 75%
Friday Morning
3km - Recovery Run 17:35
Friday Evening - Warm
5 x 300m
4 sets of abs and pushups
Saturday Morning - Warm
3km in 16:29
followed 5mins later with
60m at about 80% to fire up the legs
another 7 or 8 mins later with
300m at about 90%
some abs work
Sunday Morning
2km - 11:21
Sunday Evening
5 x 300m
4 sets of Mountain Climbers
and general abs work
Monday Morning
3km Recovery Run in 17:29
Current Weight 87kgs (down from around 95kgs at the start of the year)
Monday Evening
Usual warmup
fast cadence work on mini tramp
90m at around 90%
300m at around 95%
general abs work
Tuesday Morning
3km in 16:41
Tuesday Evening - warm
Croydon Masters
80m 1st in 10.42
200 1st in 26.88
3km in 17:13
Wednesday Morning
20 x 70m run-throughs 30s rests
current weight 86kg
loss since getting a reliable set of scales is 6.5kgs
alltogether since i started this mission at the start
of the year around 10kgs.
Wednesday Evening
The 1000 Steps
Thursday Morning
3km
Thursday Evening
East Burwood Masters
60m - 2nd
100m Hcp 5th
Discus practice
Friday Morning
20 x 70m
Saturday Morning
20 x 70m
upper body
abs and core
squats
Sunday Morning
20 x 70 run-thrus
abs work
fast cadence on mini tramp
90m at 90%
300m at 95%
Sunday Evening
5 x 300m
Monday Morning
3km Recovery - 16:43