Saturday, 30 July 2016

Saturday Long

met Skins, Burkey and Darren at BCP at a very civilised 10:05 am. Clearly objectives were unlikely to line up too well but we just started together anyway. Ran the first 5k around 4:30 pace before Burkey announced he was turning back and Skins and I felt the pace was too quick. Ended up running with just Skins all the way to Narrabeen and headed clockwise around the lake until we hit 12k in 58 mins. Turned and ran back the way we came. Was getting really thirsty at Dee Why but found no chance for a drink. Picked up the pace with 2k to go but only managed 1k @ 4:30 pace before backing down to 5 min pace again.

Ended up doing 24k in 1:57

Jumped in the 13 degree pool afterwards.

Equaled my biggest month ever this month running 22 days. Still one day left too.

96k over the last 7 days is big for me. Two long runs in there

Friday, 29 July 2016

Friday Cremorne point

Solid crew today with VB, Joe, Skins, PJ, Fax and Damo. Ran the reverse Cremorne Point loop in full on a perfect sunny winter's day.

Felt a bit tired.

13.5k in 70 mins.

Thursday, 28 July 2016

Monkey work

Up to the Observatory Hill Bars for chins, dips, pushups, planks, leg raises, curtsy squats, 5 point hops, side cycles, glute bridges, pull ups.

Great sunny winters day.

Wednesday, 27 July 2016

Run Home double up

felt great running home the usual way. A bit nervous after a hard Warrior set but legs smashed it.
Got to wharf in 1:22 -14.5k and home in 1:28 -26.3 k

26k for the day

Warrior Beare

Very small crew today (no wonder The Warrior is worried.)

Ran 3 short intervals near the Lookalike before heading over to the PP stairs for 5 sets of singles followed by calf raises. Finished just behind The Tank.

We then did the long loop to the Goldfish park where we did a nasty plank/pushup set.

Another coule of short sprint intervals before a longish run down to Beare Park for 50 pushups, 50s run interval (which was really 90 odd seconds), 50 dips, run, 50 decline, run then run home.

Felt great by the end.

Tuesday, 26 July 2016

HuRTS Hills

Slept in this morning and so decided a lunch run was better than a run in.

Joined HuRTS for a make shift hills set where Fats found a hill that went from Hickson Rd, up Pottinger, turning left up the short steep section on Windmill St - about 320m. Timmy instructed us to go hard up and down. 10 reps turned out to be 6.4k and I did it averaging 4:20s which was ok. I was keeping EG and Jimmy in sight and trying to stay ahead of Sonja. It was a fun session where you got to see and encourage everyone else on every lap.

Finished up with a easy run with Timmy, JC and Greg back through CQ and around the OH and back.

10.6k all up.

Sunday, 24 July 2016

Narrabeen Lake

Ran with Dr Skins and Harry (riding) around Lake Narrabeen 2x and then Skins and I did an out and back of 6k to get to 23k in 1:57. Legs felt tight by 19k which may have been due to it being so flat. Found that time flew and was feeling good at the end. Very cool day with a top of 13 degrees.

Walked for 4 hours yesterday with Harry around the zoo so I was happy to get this done.